Are there any decent/proven hypertrophy routines out there that have built in periodization, to prevent plateaus and diminishing returns from setting in? I know that there's a lot of proven routines out there, but many of them don't have any type of periodization in them, therefore you're forced to switch to a different routine after a while as you can't keep using the exact same sets/reps/exercises day after day forever.
Sure, you could change the specific routine's number of sets and reps yourself after a period of time, but then you're not actually following the routine as it was set out, which goes against the whole point of following a proven routine in the first place.
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09-07-2021, 10:15 AM #1Registered User
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Decent hypertrophy routine with built in periodization?
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09-07-2021, 01:43 PM #2Moderator
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Periodization is not quite the same thing as managing mesocycles / volume / fatigue etc.
Periodization has not been show to provide any additional benefit to hypertrophy goals. Strength - perhaps yes. Greg Nuckols has very very detailed articles on this subject on the strongerbyscience website if you really want to dive into that.
If you past the novice stage, you will need some degree of program customisation for your own individual volume requirements. Mike Israetel at RP has some routines built around the principles of managing volume in cycles if you are interested.
If you are still in the novice stage, you are likely just overhinking this and working hard on any decent novice routine will probably max out your potential results just as well as anything more fancy.
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09-07-2021, 01:52 PM #3Registered User
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I had good success with block periodization while rotating muscle groups. It really makes it easier to get through the workouts when you’re fairly strong..Really depends on your level of advancement.
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09-07-2021, 02:54 PM #4Registered User
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Have you considered alternative exercises every week?
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09-08-2021, 02:58 AM #5Registered User
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Good points above by SuffolkPunch. If curious, I summarize periodization and discuss how it is frequently a misused term here: https://www.healthierwithscience.com...g-progression/
The main point is that people use the word "periodization" when they really mean "programming". You will want some variety for hypertrophy long term and that can be achieved by altering one's programming without in any way considering actual periodization. So when you are looking at routines look for built in variety and don't discount them if they do not include the word "periodization".
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