Linear Periodization: Common Mistakes

Many lifters have tried linear periodization. Some like it, and some don’t. Those who like it, usually like it because it works for them. Those who don’t like it are usually discouraged by it because it doesn’t seem to work for them. Over the course of the next 2 or 3 articles, I will discuss some of the main reasons why I believe linear periodization does not work for some people. Fortunately, all of the reasons I will discuss have a solution.

A Misunderstanding

Perhaps the biggest reason that linear periodization flops for some lifters is because of a misunderstanding that occurs when a lifter does not understand the difference in training strategies that must be considered when distinguishing between beginning and advanced lifters.

The Beginning Lifter

A beginning lifter can simply focus on bench press, squats, and deadlifts by doing 3 sets of 5 reps for each exercise. The first workout is performed with an unloaded bar to focus on form, balance, and control over the bar. When doing the next workout, the lifter can add 5 pounds to his bench press, and 5 to 10 pounds to his squat and deadlift. The addition of weight is repeated from workout to workout until the lifter reaches a weight that can no longer be lifted for 5 reps.

Beginning Strategies Don’t Work Forever

The simple fact is that there will be beginners who can add 5 pounds every workout or every week for several months while maintaining the ability to perform the same number of reps in every workout. This is really cool as long as it works, but it doesn’t work forever. If it did, there would be cazillions of powerlifters who would all be able to bench press 3,000 pounds or more instead of 300 pounds. I say this to point out that you can’t simply add weight to the bar every week and automatically get stronger. It would be nice if it were that simple, but it’s not.

Transitioning To An Advanced Linear Loading Strategy

When you reach the point where you can no longer simply add weight to the bar from week to week and increase your strength by 5 to 10 pounds on a weekly basis, you must turn to a more advanced strategy and utilize training cycles.

Start Each Cycle With 8 to 10 Reps

Each training cycle starts with relatively light weights for 8 to 10 reps.

Start With 65% to 70% of Your Single Rep Max

The exact starting weight is usually between 65% to 70% of a lifter’s single rep max.

Add 2% to 5% per Week

When implementing a linear periodization cycle, weight is added each week. The amount of weight added each week generally ranges from 2% to 5% of a lifter’s single rep max. The exact amount of weight added is going to depend on a lifter’s preference and the desired length of the loading cycle.

Decrease the Reps every 2 to 3 Weeks

As weight is added throughout the cycle, there is a concurrent decrease in reps every two to three weeks. This means if a lifter starts out with 10 reps at the start of the cycle, he will keep doing 10 reps for two or three weeks as weight is being added from week to week. He will then drop to 8 reps for the next two to three weeks, followed by 5 reps for two to three weeks, 3 reps for two to three weeks, and 1 rep for a week or two.

A Typical Linear Periodization Cycle

A typical 12 Week Loading Cycle is listed below. The sets, reps, and percentages should be performed for each exercise which should include bench presses, squats, and deadlifts:

Week 1: 2 to 4 sets x 10 reps  at 67% of your single rep max (leave 2 to 3 reps in the tank)

Week 2:  2 to 4 sets x 10 reps  at 70% (leave 1 to 2 reps in the tank)

Week 3: 2 to 4 sets x 8 reps  at 72%  (Leave 2 to 3 reps in the tank)

Week 4: 2 to 4 sets x 8 reps  at 75% (leave 1 to 2 reps in the tank)

Week 5: 2 to 4 sets x 8 reps  at 77% (leave 1 rep in the tank)

Week 6: 2 to 4 sets x 5 reps at  80% (leave 2 to 3 reps in the tank)

Week 7: 2 to 4 sets x 5 reps at 82% (leave 1 to 2 reps in the tank)

Week 8: 2 to 4 sets x 5 reps at 85% (leave 1 rep in the tank)

Week 9: 2 to 4 sets x 3 reps at 87%  (leave 2 reps in the tank)

Week 10: 2 to 4 sets x 3 reps at 90% (leave 1 rep in the tank or close to failure)

Week 11: 2 to 3 sets x 1 rep at 95%  (leave 1 rep in the tank)

Week 12:  Do 1 rep and go for a new single rep max record (push close to failure)

Intensity (Reps in the tank) will vary throughout the Cycle

If you try this loading cycle, you will probably notice that there are points during the cycle where it doesn’t feel too hard to perform the required amount of reps. This is when you should be using a weight that allows you to stop 2 to 3 reps short of failure (or 2 to 3 reps left in the tank) when you reach the required number of reps.

During the portions of the cycle where it’s more difficult, you should be leaving a rep in the tank, or pushing pretty close to failure. I recommend always leaving a rep in the tank, even during the hardest part of the cycle. Ed Coan, who was one of the greatest powerlifters in history, never maxed out with max reps to failure, nor did he go all-out on his single reps during training. He usually had room in the tank for more weight when performing his record breaking competition lifts. The reason I point this out is because many lifters are so eager to break a personal record that they push too hard too often when going through a cycle in which weight is added from week to week.

A Very Common Linear Periodization Mistake

One of the most common mistakes lifters make when going through a loading cycle is to start too heavy in relationship to the amount of reps they are performing. For example, if they are starting their cycle with 10 reps, they use the maximum amount of weight that they can lift for 10 reps the very first week. They believe that they are supposed to break a record every week throughout the whole cycle. In other words, they want to set a new personal record with 10 reps by the second week of the training cycle.

To continue with this illustration, the same lifter believes that when he gets to his first week of 8 reps, he should already be breaking a new personal record with 8 reps, and then break his 8 rep record again the next week. He believes the same thing should happen when he moves on to 5 reps, 3 reps, and 1 rep. By the end of the cycle, he thinks he should break his single rep max record by 30 to 60 pounds. This may be possible for a beginner, but advanced lifters will need to be more patient by improving their single rep max records by 5 to 10 pounds from cycle to cycle. The key is to do it over and over again, cycle after cycle, after cycle.

GOAL: 5 to 10 Pounds of Strength by the END of the Cycle

The old school lifters saw the end of the training cycle as the point at which they wanted to break a personal record. The goal was very simple, gain 5 to 10 pounds of strength by the end of each training cycle, and keep doing it over the course of many cycles. Linear periodization is not a means by which you try to set a new record every week, so you must be patient and learn how to start each rep range by leaving 2 to 3 reps in the tank at the end of your sets. When you reach the end of a training block with the same amount of reps, you should be leaving only 1 rep in the tank or push close to failure, but you should never fail to hit the intended number of reps. If the strategy isn’t working, you can adjust the volume of the workouts by doing more or less sets to match your workload capacity. You can also adjust the frequency of the workouts by doing more or less workouts to match your recovery rate, but don’t make the common error of trying to add more weight than you can actually lift from week to week.

If you want to succeed with linear periodization, you must work at an appropriate level of intensity from week to week or it simply will not work if you are an advanced lifter. In the next article, I will be discussing ways to calculate how much weight to add from week to week. Best of training to you.  

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Relaod: by Fabio Zonin and Pavel Tsatsoulne