Progressive Overload V Periodization

[Vadar]

These two concepts (progressive overloading & periodization) are possibly the most effective methods when it comes to achieving athletic performance (IMHO).

What's your approach when it comes to training? Do you use the school of thought (that i'm using now) of if you can do 3 sets of 8 reps of a certain weight, generally you simply add more weight? Or Do you prefer working from a certain % of your 1RM, such as 70, 85, 92.5% ?

Do you use this approach with only compound movements or do you incorporate it into isolation movements as well? I'd love to hear what you've all got to say

 

[DADAWG]

im a big believer in training heavy with compound movements.ive never had much luck lifting useing cycles of training based on percentage of 1 rep maxx.


i HATE to see a gym full of guys doing set after set and rep after rep of non compound or isolation excercises . when your 6 foot and weigh 180 pounds then you should be banned from doing any excercise that has the names concentration or isolation .

 

[Vadar]

im a big believer in training heavy with compound movements.ive never had much luck lifting useing cycles of training based on percentage of 1 rep maxx.


i HATE to see a gym full of guys doing set after set and rep after rep of non compound or isolation excercises . when your 6 foot and weigh 180 pounds then you should be banned from doing any excercise that has the names concentration or isolation .

ahhh a man after my own heart. What's your approach once you come against a wall, for example you can do 3 sets of 8 reps @ 100kg (for example)? Do you still add weight even tho you you don't reach the full 3 sets of 8 reps at the higher weight? Am i making any sense?!

it also drives me crazy, in my gym these young kids who assume their bodybuilders who have no idea about their progress. They never measure weight from one session to another. They wonder thru their workout..going from leg extensions, to squats, leg presses, lunges then...whatever 'jay' or 'dexter' does. Being natty kids...i don't know why they look to pro's for training advice

 

[DADAWG]

ahhh a man after my own heart. What's your approach once you come against a wall, for example you can do 3 sets of 8 reps @ 100kg (for example)? Do you still add weight even tho you you don't reach the full 3 sets of 8 reps at the higher weight? Am i making any sense?!

switching up excercises when you hit a wall [ cant make those 3 sets of 8 reps ] similar to the westside training has worked well to get me past my sticking points.

 

[cpjerk]

Great question for thought. I do a little of both.

I was formally trained as an Olympic lifter so periodization wat important for my training to reach certain goals. Now, as I've gone to more of a body-building type routine, I still like to train like an athlete with progressive overload but I'm careful to chart the weights and time it takes to complete sets and total workout in order to track my gains.

Being and endomorph who is bored to death of cardio, I get my greatest results on 10x3 and 5x5 with specific rest intervals on my main movements. I typically find a weight that will allow a couple more reps than my target; sometimes I can do a little more, sometimes a little less.

And right on with Dadawg. I save the single-joint movements for off days or unscheduled days.

 

[Vadar]

I'm possibly making a huge mistake by building my own oly lifting training plan. It's pretty much involves doing triples of the overhead squat, (snatch) high pull & (snatch) deadlift for triples (twice a week), in between those two days I focus on the technical side of the C&J. I may change the sets from 5 to 10 & see if that makes any difference. I"m finding my current overhead squat weight quite challenging.

I've found a few decent oly lifting programs & i'm not sure if i should abandon my program (since it's clearly working with progressive overload training) or what

 

[cpjerk]

I'd be happy to send you some of the workouts my coach wrote for me and others.

You're doing only triples? What do you mean?

I'm not an expert but my coach was

And, if it's working, why fix it? Are you going for physique or fitness or a competition?

 

[Vadar]

I'd love a copy of your plan! Are you able to view my email address or should i pm you?!

I'm more going for performance, with the idea of competing once i'm at a stage where i feel i would be a decent competitor. I've often struggled with the concept of kids going into bodybuilding competitions when they'd only been training for a year...when they're clearly going to get smashed. Sure they do it for 'the experience' & that type of thing...but why go thru all the hard work when your not going to get much ROI?!