Is periodization important for hypertrophy?

[Fr4me]

For hypetrophy goals it is better to use double progression.
If your goal is hypertrophy and you want/need to use linear periodization then there is a point to use it only on strength exercises but you have to add up volume on other exercises for same muscle group during running week as you will be missing volume sometime as you do linear periodization.

[NorViking96]

Why do you guys think that Eric Helms recommend progression method and periodization in this order:

Linear progression > linear periodization > double progression > advanced periodization techniques.

Why linear periodization before double progression for hypertrophy?

[maddog352002]

Why do you guys think that Eric Helms recommend progression method and periodization in this order:

Linear progression > linear periodization > double progression > advanced periodization techniques.

Why linear periodization before double progression for hypertrophy?

It has to do with the speed that you are progressing. Linear progression is workout to work out gains, Linear Periodization moves at weekly gains, whereas double progression can take a month to increase the weight or longer.

Even though linear periodization looks like its a 3 or 4 month cycle it is still considered an intermediate weekly progression method.

[NorViking96]

It has to do with the speed that you are progressing. Linear progression is workout to work out gains, Linear Periodization moves at weekly gains, whereas double progression can take a month to increase the weight or longer.

Even though linear periodization looks like its a 3 or 4 month cycle it is still considered an intermediate weekly progression method.

Thanks! but i dont see how you are progressing weekly with linear periodization, lets say that i use 4-6 rep range

Week 1: 100x6
Week 2: 105x5
Week 3: 110x4
Deload
Week 5: 105x6
And so on.

Wouldnt i only be progressing each 4th week? because thats when the volume increases?

[maddog352002]

Thanks! but i dont see how you are progressing weekly with linear periodization, lets say that i use 4-6 rep range

Week 1: 100x6
Week 2: 105x5
Week 3: 110x4
Deload
Week 5: 105x6
And so on.

Wouldnt i only be progressing each 4th week? because thats when the volume increases?

Except that 105 x 5 is harder than 100 x 6. So it is an increase in strength. Also you can hit 105 x 6 if you have the strength gain. Double progression would leave you at 100 lbs. Through one week it's not a big difference but after 2 months L periodzation would have you further. You'd be at 105 and 10 Reps or 110
Lbs and 6 reps with DP and you'd be at 135 lbs for 4-5 reps with L Periodization. But at those weights you should do linear progression because you cam progress 2-3 times a week.

It's not a knock against DP just that it's not ideal for novices and early intermediates when they can progress faster on other methods.

[NorViking96]

Could linear periodization be some so you increase volume every 2 or 3th week? With wave loading

Week 1: 100x6
Week 2: 105x5
Week 3: 105x6
Week 4: 110x5
Deload
Week 6: 110x6
Week 7: 115x5
Week 8: 115x6

As volume is the main factor for hypertrophy, wouldnt it be better to increase volume more often?

Oh wait, or would this basically be double progression? And no longer linear periodization.

[sooby]

Could linear periodization be some so you increase volume every 2 or 3th week? With wave loading

Week 1: 100x6
Week 2: 105x5
Week 3: 105x6
Week 4: 110x5
Deload
Week 6: 110x6
Week 7: 115x5
Week 8: 115x6

As volume is the main factor for hypertrophy, wouldnt it be better to increase volume more often?

Oh wait, or would this basically be double progression? And no longer linear periodization.

linear periodization is going from higher reps lower intensity to lower reps higher intensity. I.e:

200 x 5
210 x 4
220 x 3
reset
205 x 5
215 x 4
225 x 3

double progression is usually

100 x 5
100 x 6
100 x 7
100 x 8
increase weight
105 x 5
105 x 6



Linear progression tends to be good for newbies because they can increase the weight ever session for a few months. Linear periodization IMO is good for early intermediates to intermediates as you are still progressing every week in weight but in waves and at the cost of lower reps. But if you look at George Leeman's work he advocates something like starting as high as 20 reps, and keep increasing the weight until you can't hit 5 or so reps anymore.

As you get more advanced IMO volume becomes king rather than intensity. Intensity becomes harder to recover from. Again i think these are just rough guidelines, double progression and cycling volume still works well as a beginner/intermediate.

[NorViking96]

Thanks everyone, so linear periodization would be just fine for an interdemiate with goal of hypetrophy? then switch over to something like double progression when im closer to advanced.

[NorViking96]

Thanks everyone, so linear periodization would be just fine for an interdemiate with goal of hypetrophy? then switch over to something like double progression when im closer to advanced.

Guys?

[NorViking96]

Thanks everyone, so linear periodization would be just fine for an interdemiate with goal of hypetrophy? then switch over to something like double progression when im closer to advanced.

Bump

[blue9steel]

Alright guys, just one more question! I read a lot from Eric Helms and Mike Israetel.

I read that Mike he starts a cycle with minimum effective volume then over time he keeps adding volume from sets, weight and reps to he reaches his max recoverable volume.

And Eric Helms advices linear periodization where you decrease volume and intensity goes up every week. But volume will increase every 4 week.

Is there a much difference for hypertrophy in how Eric does it vs Mike?

They're both very smart and tend to end up in roughly the same place via different routes. I have recently been re-designing my training around the RP approach. (Which is more than just Mike) Even the amount I've learned / applied so far has made a huge difference in my rate of progress so I'm impressed. If you want to listen to both of them debate, check out the Revive Stronger podcast, (easily available on Youtube) they have some really good discussions on a variety of topics, Menno Henselmans, Brad Schoenfeld and other top thinkers tend to be on there as well.

[MyEgoProblem]

When people realise that adding weight or reps or sets is the RESULT of you progressing, and not the cause.

The better the lifting world will be. (size wise)

Do the work, aim to improve.. organically add weight and reps ect as it comes, and regulate daily loads on the day.

Any periodidation is essentially flavour, or just keeping you the ranges you like

https://open.spotify.com/episode/7fl...urce=copy-link

Everyone should follow Brians work.

Who knows? Mikes approach is more aggressive but then he is a celltech user but Eric is not - and I couldn't tell you about the status of their clients.

Eric certainly is not natty tho
May not be on super creatine now, but he Cashed that card in years ago.

His posts are still up here..

[OldFartTom]

When people realise that adding weight or reps or sets is the RESULT of you progressing, and not the cause. ....

It's like the joke question: which came first, the chicken or the egg

Even if you disagree with the classic explanation of "small gradual increases in stressor can stimulates adaptions" you've got to admit that many complete novices don't realise what they can do if they actually bust their arses (or what it feels like to really bust their arses), so the explanation above encourages/teaches them how to try harder. So really *useful* to tell this to complete novices... right?

Although I do drink the progressive overload cult's cool-aide, I agree in some ways with your approach, and wish I'd learned a few years earlier that the faster the rush for progression the quicker you loose it when you hit a bump in the road. Slower consistent progress is definitely better more solid progress

BTW.. you realise what an old thread this is, a real antique bump here. Forum archeology

Edit, I don't use Spotify but want to listen to some of this, can you recommend a YouTube video that gives a good summary. Thanks!

[MyEgoProblem]

Bare in mind.. I was taking solely about hyp not strength there. 😉

I actually treat strength very differently to most also. High rpe singles for skill and Sub max cat sets with lower % and higher force production.

BTW - alll has data to back up.
But we know the old saying about skinning cats eh.

And I'm not fully sure a agree that noobs need to push abuse levels of fahhves to make optimal progress as most suggest..

But many do need a lil kick up the ass. 💪 Deffinately.

BTW.. you realise what an old thread this is, a real antique bump here. Forum archeology

Wow... I certainly did not see the date 😂 Damn. I'm outy now..

Oh, iron culture is on YouTube too mate 👍