As I stated in my last post, I’m following a fairly basic, high volume, linear progression model for my training that’s emphasizing lower body strength and hypertrophy. One thing that needs to be noted is that I am currently operating on a caloric deficit, by way of a ketogenic/IF-style diet (I rarely stick to full keto, but I get as close as I can and keep my carbohydrates well below 100g per day as much as possible). That said, my training protocols do not change based on my diet, but that’s for a separate blog post.
Now moving forward, after the first 8 weeks of my training block are completed, I will be switching over to programming that is written about by Jim Wendler. I’m a huge proponent of Jim’s work starting with the basic 5/3/1 program – I’ve been following his basic programming for years and I have also seen significant progress. My best training recommendation for every trainee would be to follow Starting Strength for 6-12 months, and then switch to 5/3/1, and I guarantee that you will get stronger, build muscle and develop a decent base level of conditioning.
My Wendler inspired training block will be 6 to 9 weeks of training in which I will perform two main movements per day, squat/bench and deadlift/OHP, lifting 3 days per week as I have been. What might change from microcycle to microcycle are the assistance lifts, but that will be determined based on my weaknesses.
Up until now, I’ve focused primarily on my actual programming and not on my approach to my programming. As you can probably tell by the preceding training schedule, I’m a huge proponent of full-body training. This is especially true in the cases of general fitness/strength building as well as for the purposes of day loss. As such, this style of training plays right into my overall goals as they currently stand (I’ll be discussing my goals in a later post).
The switch from linear progression to the Wendler-inspired block is for the purposes of building strength. The idea behind training progression is for each block to develop synergy with the prior block, while avoiding the diminishing of the results of the prior block. What often happens in a simple linear progression or block periodization model is that the hypertrophy effects of the first microcycle are often lost by the third or fourth microcycle. What’s the good in that?
So now, the methodology to retain some of the hypertrophy effects of this initial training block once I step into the next will be to maintain a higher frequency of performing each lift, while also maintaining some level of higher volume for each lift. In this vein, each week will have 2 lifts being performed twice (either squat and bench press, or deadlift and overhead pressing) per week – which will alternate each week.
Following this next training block, depending on how long I choose to run it, I will be jumping into a training block that will focus even more strictly on strength, while still maintaining some higher volume to ensure continued hypertrophy. That’s for the next training approach post. Until next time!
Ramble on Fitness 