Hello, I'm a 5'11"
tall, 217 pound guy with 18% body fat.
What is your view on
periodization? I always assumed that periodization should be used more for
athletes or for folks with a deadline (sport, race, wedding etc.).
Does an "everyday" client
looking to lose body fat or general fitness need to do sets of 4-6 reps for a
few weeks in order to reach their goals? (Weight loss, conditioning).
I know the body adapts to the same workouts, but doesn't changing the exercises
every couple of weeks avoid this?
If someone just used a rep range of 10-15 and changed (multi-joint, compound)
exercises every 4 weeks, and adjusted loads when needed, would that be enough to
stay in shape the rest of your life?
If I'm missing the point on periodization, do you recommend any books or DVDs to
Jason Spencer, CSCS
Periodization is definitely not just for athletes, and
is not meant for deadlines and things like that.
It's not only useful but necessary for all clients.
Athletic, fit, beginner, and everything in between. The average human body has a
specific period of time it needs to completely adapt to and achieve results from
a particular exercise routine.
This period is usually 5 or 6 weeks depending on how
effectively the routine is organized and executed.
Changing up every 2 or 3 weeks doesn't give the body
enough time to learn and then respond to the exercises and intensities you're
putting it through.
So, periodization is a concept that requires patient
stimulation of physical adaptation for the entire cycle of weeks.
Then if the exercise was effective enough, after 5 or
6 weeks it will be time to change up and manipulate training variables to
introduce a different stimulus and force the body to go through another period
of similar length and further adaptation.
Now, whether the routine is effective enough for those 5
or 6 weeks is a whole other issue. It's not enough just to do something for 5 or
6 weeks if that something is not appropriate for your needs and ability.
The best option for yourself would be to go through a
periodized program specific to your goals and see how your body responds as
opposed to a less organized program.
I hope this was helpful and look forward to assisting you with any other
concern you may have in the future! Hope to hear back from you!
If you want books on periodization you should look
specifically for any published by "Human Kintetics" publishing company as well
as the recommended textbooks below:
“The first edition of Essentials of Strength Training and Conditioning was
touted as the first professional textbook to assist practitioners to develop
strength and conditioning programs. Though there are fewer chapters with changes
to some chapter titles, the Second Edition provides the reader with better
defined chapter content covering more detailed information with current
references (i.e. chapter name has greater emphasis on issues confronting the
The addition of a chapter overview and knowledge application section will
assist the reader's understanding of the material presented. Among strength and
conditioning textbooks, Essentials of Strength Training and Conditioning
continues to be the leader for this content area across many professional
Translated into nine languages, this book has become one of the major
resources on periodization for sport scientists, coaches, and athletes
throughout the world. Better organized and easier to read, the fifth
edition of this definitive text presents the latest refinements to periodization
Periodization: Theory and Methodology of Training presents the latest
refinements to periodization theory to help you create training programs that
enhance sport skills and ensure peak performance.