This is the second part of a two part series about four types of periodization. The first article (Different Types of Peirodization) discussed three different types of periodization including:
Block Periodization
Linear Periodization
Daily Undulating Periodization
Partial Periodization
In this article, I will be discussing Partial or Part-Whole Periodization. Both terms mean the same thing as this type of periodization is based on taking just one part of a workout and making changes to it from workout to workout. To illustrate how this works, we will start with an example of the following bench press workout:
Sets Reps % of single rep max
1 x 12 40%
1 x 10 50%
1 x 8 65%
1 x 6 80%
The workout listed above is made up of four sets consisting of four rep ranges that correspond to four different percentages. Each rep range and percentage can be emphasized in four separate workouts without excluding the others. An example of this is shown in the workout schedule below:
Example 1
| Workout 1 | Workout 2 | Workout 3 | Workout 4 |
| 5 x 12 40%*
1 x 10 50% 1 x 8 65% 1 x 6 80% 8 total set |
1 x 12 40%
4 x 10 50%* 1 x 8 65% 1 x 6 80% 7 total sets |
1 x 12 40%
1 x 10 50% 3 x 8 65%* 1 x 6 80% 6 total sets |
1 x 12 40%
1 x 10 50% 1 x 8 65% 2 x 6 80%* 5 total sets |
The * denotes the poundage and rep range that is being emphasized in each workout.
When looking at the above workout, one of the rep ranges is always emphasized with several sets, while each of the other rep ranges consists of only one set. When using this strategy, you will be doing a lot of sets before you ever reach your final set, which is the heaviest set. This may cause a problem as it has the potential to produce a substantial amount of fatigue and cause you to weaken before you reach your heaviest set. One way to solve this problem is to do a two part workout.
The Two Part Workout
The first part of the workout would consist of pyramiding up to the heaviest poundage over the course of four sets.
The second part of the workout would consist of selecting the poundage and rep range that are being emphasized with additional sets and doing the additional sets after pyramiding up to your heaviest set.
Back Off Sets
When doing additional sets after your heaviest set, the additional sets are often called “back off sets,” because you back off on the poundages. An example is shown below:
Example 2
Doing Back Off Sets After Your set with 80%
| Workout 1 | Workout 2 | Workout 3 | Workout 4 |
| Part 1 Pyramid Sets
1 x 12 40%* 1 x 10 50% 1 x 8 65% 1 x 6 80% Part 2 Back off sets 4 x 12 40%* 8 total sets |
Part 1 Pyramid Sets
1 x 12 40% 1 x 10 50%* 1 x 8 65% 1 x 6 80% Part 2 Back off sets 3 x 10 50%* 7 total sets |
Part 1 Pyramid Sets
1 x 12 40% 1 x 10 50% 1 x 8 65%* 1 x 6 80% Part 2 Back off sets 2 x 8 65%* 6 total sets |
Part 1 Pyramid Sets
1 x 12 40% 1 x 10 50% 1 x 8 65% 2 x 6 80%* 5 total sets |
The * denotes the poundage and rep range that is being emphasized in each workout.
If you carefully compare the first example of four workouts with the second example of four workouts, you will notice that the total number of sets and reps are exactly the same. Likewise, the poundages are exactly the same in both examples. The only difference is the manner in which the sets are distributed. In the first example, the additional sets are always done before you reach the heaviest set, and heaviest set always comes last. In the second example, the additional sets are always done last, after performing the heaviest set.
Easier Sets Are Done For More Sets When Emphasized
When looking at the first workout listed in each example above, you can see that 12 reps with 40% is emphasized the most with five sets. The other reps ranges are only done for one set each. Ten reps are emphasized with four sets in the second workout, eight reps are emphasize with three sets in the third workout, and six reps are emphasized with only two sets in the fourth workout.
You may wonder why the set of emphasis is performed with five total sets in the first workout, and decreases from workout to workout until the set of emphasis is only done for two sets in the fourth workout. The reason is because the first set with 12 reps at 40% is the easiest set and is nowhere near the maximum number of reps you can do with 40%. You can probably do 30 consecutive reps (maybe more) with 40% of your single rep max. This allows you to do several sets without growing overly fatigued. In contrast, the heaviest set is very hard; not only in terms of the amount of weight, but also in terms of the fact that six reps will be close to the maximum number of reps you can perform when using 80% of your single rep max. This is why you will only be doing two sets when emphasizing the heaviest weight.
Volume Changes but The Categories of Weight Stay The Same
If you use this method of periodization, you will naturally expose your body to a lot of training volume with lighter weights in the first workout, and will decrease the volume each time a heavier set is emphasized in each successive workout. At the same time, you will be using 40%, 50%, 65%, and 80% of your single rep max in every workout. You can see that in the example of the two part workout, part one of the workouts was always the same, and part two changed from workout to workout.
When you use partial periodization, the concept of change and sameness are both evident from workout to workout. Of course you can develop your own version of partial periodization that fits your goals and preferences. It is a simple option that you can experiment with to see how your body responds to it. Best of training to you.