When someone is under-motivated, the chief factor that keeps them from succeeding is lack of effort. Those who are under-motivated must constantly be reminded to push themselves when they workout if they hope to make any progress. Let’s face it, most people in this world have no motivation to work out at all and most people who work out, don’t want to work out very hard. Little is accomplished when little is invested in terms of effort. However, if you are reading this article, you are probably highly motivated or you wouldn’t be bothering to learn more about strength training.
If you are highly motivated, it is doubtful that putting forth enough effort is your problem. The bigger problem is learning to be precise in regard to putting forth the right amount of effort. For a person who is already willing to train hard enough, more effort and more training are not the keys to success; precise effort and better training are the keys. This concept must be applied to any form of training for best results. In this article, we will look at how to apply precision to linear periodization.
Using the Right Amount of Effort With Linear Periodization
Linear periodization is a popular form of strength training. It basically begins with the use of lighter weights early in a training cycle and heavier and heavier weights are used as the training cycle progresses. Some people believe that the key is simply to add weight over time. In many cases this works. When something works, the best strategy is often to keep using it until it stops working. However, in my opinion, adding weight must be done with calculated precision in order for linear periodization to work. If this precision is neglected, training cycles that employ a steady increase of weight over time will fail.
Three Points of Progression
In the last article, I discussed the concept of three points of progression when using the same amount of reps over a short cycle. Three points of progression refers to three points of load based intensity for the same amount of reps. We can look at an example of this when doing three different workouts using eight reps for all three workouts. A different amount of weight will be used for each workout to create three different levels of intensity. Each level of intensity must be very specific for each workout. You must start at the right level of intensity and add the right amount of weight so that each workout is done at the right level of intensity. Let’s look at an example of how to find the right levels of intensity for three points of progression.
Bill wants to use three points of progression with eight reps in all three workouts. His first job is to find the heaviest weight he can use for eight reps using a steady even rep pace for all eight reps. This is the amount of weight he will use for his second workout. His first workout should be done with a weight that is about three percent lighter than his second workout, and his third workout should be done with a weight that is three percent heavier than his second workout. An example of this is shown below for three different squat workouts which are all done with eight reps:
1st workout: 2 or 3 sets x 8 reps @ 255 pounds = 1st point of intensity
2nd workout: 2 or 3 sets x 8 reps @ 260 pounds = 2nd point of intensity
3rd workout: 2 or 3 sets x 8 reps @ 265 pounds = 3rd point of intensity
Ideally, the three amounts of weight would be closer to 253 pounds, 260 pounds, and 267 pounds, as this would be closer to a three percent difference between each amount of weight used. However, it is hard to find weights in these increments, so five pounds increments are used from one point of intensity to the next.
If you are familiar with precision point training terminology, the first point of intensity is one rep short of the limit rep (the limit rep is the amount of reps that can be done using a steady even rep pace with a given weight). The second point of intensity falls exactly on the limit rep. The third point of intensity falls on the marker rep, which is one rep past the limit rep. The marker rep marks the initial rep where you can no longer maintain the same rep pace that you could for the previous reps.
Three Points of Progression with Linear Periodization
The concept of using progressively heavier with eight reps is a form of linear periodization within the eight rep range. The same concept could then be repeated with three progressively heavier workouts using five reps followed by three progressively heavier workouts using three workouts. The key is to be precise by using three points of specified intensity for each rep range. If you moved through three points of progression for the eight rep range, and did the same for the five rep range, and the three rep range, it would constitute a total of nine progressively heavier workouts. Of course this is linear progression, but it is done using a very specific level of effort. The entire progression of nine workouts is shown below:
3 points of intensity (3 progressively heavier workouts) with 8 reps
2 or 3 sets x 8 reps @ 255 pounds = 1st point of intensity
2 or 3 sets x 8 reps @ 260 pounds = 2nd point of intensity
2 or 3 sets x 8 reps @ 265 pounds = 3rd point of intensity
3 points of intensity (3 progressively heavier workouts) with 5 reps
2 or 3 sets x 5 reps @ 275 pounds = 1st point of intensity
2 or 3 sets x 5 reps @ 280 pounds = 2nd point of intensity
2 or 3 sets x 5 reps @ 285 pounds = 3rd point of intensity
3 points of intensity (3 progressively heavier workouts) with 3 reps
2 or 3 sets x 3 reps @ 290 pounds = 1st point of intensity
2 or 3 sets x 3 reps @ 295 pounds = 2nd point of intensity
2 or 3 sets x 3 reps @ 300 pounds = 3rd point of intensity
If you did three workouts per week, this cycle would take three weeks to complete. You may find the three week cycle to be effective, but many lifter prefer cycles that take longer than three weeks. I will discuss how to use these workouts in a longer cycle in the next article.
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