One of the biggest considerations when planning a linear periodization program is to determine the amount of weight you will be using each week of the training cycle. If you are a beginning lifter, you really don’t need a sophisticated plan. Simply start by working up to two to three heavy sets of 5 to 8 reps for each basic exercise in each workout. You should then strive to add 5 pounds to your basic exercises such as squats, deadlifts, presses, and rows every week or two.
When you reach the point where you start to drop below 5 reps, you can change to a more traditional linear periodization cycle that lasts for 12 weeks. The cycle will be divided into 5 blocks. Each block will be defined according to the number of reps that are done throughout the block. This 12 week plan is shown below:
Block 1: Do 10 reps per set for 2 weeks
Block 2: Do 8 reps per set for 3 weeks
Block 3: Do 5 reps per set for 3 weeks
Block 4: Do 3 reps per set for 2 weeks
Block 5: Do 1 rep per set for 2 weeks
4 Methods For Planning Your Poundages
Experienced lifters will typically use one of four methods for determining the poundages they will use each week. These methods are listed below:
- Use percentages of weight based on your single rep max
- Plan each week according to reps in the tank or RPE
- Count back from the final week of the cycle.
- Instinctive loading from week to week.
Each of these methods will be discussed as a separate article.
The information in this article will be based on the percentage method.
The Percentage Method
Some lifters prefer to use the percentage method to calculate their weekly poundages when planning out a linear periodization cycle. When using the percentage method, the amount of weight that is to be used each week is based on a percentage of your single rep max regarding the lift you are performing. For example, if the percentage listed for week 1 is 67% and you are doing deadlifts, you should use a weight that is 67% of the maximum weight that you can deadlift for a single rep. This can be calculated by multiplying your max by .67.
You can really only use the percentage method if you have a good understanding of a percentage that correlates well with the amount of reps you are performing. Most percentage based training cycles consist of a predetermined series of percentages that are implemented throughout the cycle. These percentages are generally derived from programs that have proven to work well for successful lifters.
Percentages are also based on weight training research. Some of the most common data that is used for percentage training is based on research by Brzycki, Baechle, and Dos Remedios.
Brzycki’s data can be found in his book, A Practical Approach To Strength Training.
Baechle’s data can be found in the book, Essential’s Of Strength Training And Conditioning.
Dos Remedios’s information can be found in Men’s Health Power Training.
The data of Beachle’s research is shown below which is similar, but not exactly the same as Brzycki’s and Remedios’s data:
100% of a lifter’s max can be performed for 1 rep
95% of a lifter’s max can be performed for 2 reps
93% of a lifter’s max can be performed for 3 reps
90% of a lifter’s max can be performed for 4 reps
87% of a lifter’s max can be performed for 5 reps
85% of a lifter’s max can be performed for 6 reps
83% of a lifter’s max can be performed for 7 reps
80% of a lifter’s max can be performed for 8 reps
77% of a lifter’s max can be performed for 9 reps
75% of a lifter’s max can be performed for 10 reps
67% of a lifter’s max can be performed for 12 reps
65% of a lifter’s max can be performed for 15 reps
In this article, a 12 week linear periodization program is presented which is based on the research of these authors. Many will find that the percentages will create weekly training intensities that produce an increase in strength by the end of each cycle. However, if you try the percentages shown in the cycle listed in this article, and find that you can obtain better results at the end of each cycle if you adjust the percentages a little, then go with whatever adjustments prove to work best.
Do Not Start A Cycle or A Block With Max Reps
If you are using the percentage method, you will find that the data says you will be able to do a maximum of about 10 reps when using 75% of your single rep max. It would be a mistake to start your linear periodization cycle with 75% of your single rep max for 10 reps the very first week. Those who try this will probably fail to hit 10 reps the second week of the cycle.
Start 5% to 7% below Your Max Reps Percent
I highly recommend that you start with a weight that is 5% to 7% below the maximum amount of weight that you can perform for 10 reps in order to add weight the second week. This means that instead of starting a cycle with 75% of your single rep max, you should be starting with about 67% to 70% of your single rep max when doing 10 reps.
Gain Strength Without Maxing Out on Reps
It is important to understand that you do not need to push for max reps to failure in order to get stronger. Those who are addicted to high intensity training may believe that training to failure is the only way to gain strength, but many powerlifters have found this to be false as constantly pushing for max reps to failure often causes burnout. The end result is no progress. This is one of the main reasons why linear periodization was invented as it allows you to vary your training intensity throughout the training cycle in order to avoid burnout.
Ed Coan was one of the greatest lifters in the history of powerlifting. When he started training, he maxed out every week in order to gain strength as quickly as possible. After making some initial rapid gains, his gains started to slow down and he switch to a linear periodization plan. Once he made this switch, he no longer pushed for max reps to failure in his workouts. Ed was able to gain about 20 pounds of strength per year for many years using this system.
Ed probably started each block of different reps about 3 reps short of failure and finished each block about 1 rep short of failure. Most lifters will find that this provides enough intensity to stimulate strength without being so intense that it causes a counterproductive state of burnout.
Using weights that cause you to push so hard that it hinders progress and causes burnout is one of the biggest mistakes that highly motivated lifters make. Never use weights that are so heavy that they cause you to fall short of the number of reps you had planned on doing. Plan your lifts according to what you know you can do.
Sample 12 Week Linear Periodization Program
An example of how to incorporate appropriate percentages into a 12 week linear periodization cycle is written out below. The sets, reps, and percentages listed should be performed for each powerlifting exercise, which should include bench presses, squats, and deadlifts:
10 Reps for 2 Weeks
Week 1: 2 to 4 sets x 10 reps with 67%
Week 2: 2 to 4 sets x 10 reps with 70%
8 Reps for 3 Weeks
Week 3: 2 to 4 sets x 8 reps with72%
Week 4: 2 to 4 sets x 8 reps with 75%
Week 5: 2 to 4 sets x 8 reps with 77%
5 Reps for 3 Weeks
Week 6: 2 to 4 sets x 5 reps with 80%
Week 7: 2 to 4 sets x 5 reps with 82%
Week 8: 2 to 4 sets x 5 reps with 85%
3 Reps for 2 Weeks
Week 9: 2 to 4 sets x 3 reps with 87%
Week 10: 2 to 4 sets x 3 reps with 90%
1 Rep for 2 Weeks
Week 11: 2 to 3 sets x 1 rep with 95%
Week 12: Work up to a record single rep max.
The new single rep max should be a little more than your previous single rep max.
Round Off as Needed
You will find that it is nearly impossible to use the exact percentages of weight listed as it often results in the use of very awkward poundages. For example, 77% of 230 pounds = 177.1 pounds. If you don’t have fractional weight plates, you will need to either round this poundage down to 175 pounds, or round it up to 180 pounds.
Frequency
You should also understand that it is important that you utilize a training frequency that matches your personal rate of recovery. Most lifters should train each muscle group two to three times per week, but some may do better by training each muscle group four or more times per week, while others are better off training each muscle group only once per week. Each lifter should train according to the frequency that they find works best.
Training Volume
Notice that the range of sets listed in the program calls for 2 to 4 sets of each exercise. Some may find that 2 sets works best. Others may find that 3 sets is best, while other will respond best to 4 sets. The exact number that produces the best results must be determined by trial and error.
If Volume Drops Too Low
Another aspect of linear periodization is that some lifters will find when they reach the ninth week, the low reps do not provide enough training volume. These lifters will find that their strength actually starts to decrease at the very point in the cycle where they should be close to hitting a peak. If this is true in your own experience, add an assistance exercise for each lift, and do each assistance exercise for 1 to 3 sets of 8 reps. Stop each set one to two reps short of failure.
It takes time to find the perfect percentages, training volume, and a frequency for your own body, but starting out with the guidelines set forth in this article will likely speed up the process. Best of training to you.