A lot of my readers are probably going to ask, “what the heck is periodization?”. Periodization training is loosely defined as changing up your workout on a regularly scheduled basis somehow. There is no one way to periodize your workouts, but the most common form (and to what most people refer to when talking about periodization) of periodization is to switch gears from “powerlifting” to “lifting for hypertrophy”. The “powerlifting” period is done by using high weight and low to moderate reps (4-6 reps per set usually). The “hypertrophy” range is using moderate rep range and typically has around 8-12 reps per set. I put “hypertrophy” and “powerlifting” in quotations simply because it is arguable whether certain rep ranges are actually better for one or the other.
High weight, low reps (“Powerlifting”) Period
As noted above we are usually using significant more weight in this period which naturally lowers the amount of repetitions you are able to perform. We are aiming for 4-6 reps per set here. Most of the data shows that using more weight and less reps will have a greater impact on your strength gains when compared to a moderate rep range of 8-12 reps per set. More strength can generally be equated to more muscle. More muscle is ALWAYS my goal if you’ve read any of my posts. Studies also show that working in this rep range tends to stimulate growth of a different type of muscle fiber (I will call it the “strength muscle fiber” for simplicity sake) than working in the “hypertrophy” rep range (or higher rep ranges). However, higher weight work doesn’t come without some cons. You are generally more likely to sustain an injury when working with heavier weight (even with perfect form) and you need to give yourself a little more rest in between sets, so your workouts can take longer. The older we are, the more injury prone we tend to be when lifting heavy simply due to the years of stress on our joints, muscles, tendons and ligaments adding up.
Moderate rep range (“hypertrophy range”) Period
This rep range is the classic bodybuilding rep range and one that many people find themselves stuck in. It is a VERY good rep range for those just starting out for many reasons. The most notable reason is this rep range usually means you’re not using a significantly heavy weight and this allows newer lifters to focus more on their form. I don’t think ANYONE should lift heavy until they have MASTERED perfect form on the exercises they typically perform. However, I find that many people (myself included) tend to plateau much more easily in this rep range. Some studies show that this rep range tends to give you more muscle hypertrophy (size/swelling), but this is not definitive evidence. This type of lifting does, however, typically result in more “endurance” muscle fibers built when compared to the “strength” muscle fibers built in high weight, low rep lifting. You are less likely to become injured due to the decreased weight (assuming you have good form). This is not a bad rep range to stay in, you will still make progress and have plenty of gains, but its not OPTIMAL to stay in ANY rep range permanently.
Why switch between the two?
You may be asking yourself, “you make high weight, low reps sound like the best option, why not just stay there?” It’s a valid question. Simply put, because switching between high weight, low reps and “hypertrophy rep range” will help prevent you from getting stuck in a plateau (you can plateau in high weight lifting too), will help prevent injuries associated with consistently lifting heavy, help you concentrate on form and helps develop BOTH types of muscle fibers, which will give you the best of all worlds (endurance, hypertrophy and strength which equates to more muscle volume, strength and definition). And yes, periodization benefits women just as much as men. If you’ve read any of my posts you will realize I emphasize building muscle and strength for women too.
When to make the switch?
I tend to make the switch when I change between my bulk/cut cycles. I tend to work in the high weight, low rep range (“power lifting”) during my bulking cycles because I am eating more carbs and calories to help augment my strength/power in the gym. I tend to work in the moderate rep range (“hypertrophy range”) of 8-12 (although I stick more to 6-10) during my cutting cycle when my carbs are generally a little lower and thus I have less muscle glycogen which translates to less power in the gym. You can make the switch any time you want, just make sure you are giving yourself ample time in each period so that you can get the benefits, but try not to stay in one period so long that you plateau or get hurt.
Are there other ways to periodize your training?
Indeed! Many of which we discussed in my “Workout Intensity Modifier” post. You can periodize your cardio as well (long distance vs short distance vs HIIT). However, the most beneficial and simple way to periodize your workouts (resistance workouts) is detailed above.