whole book.4th print

Table 3: Straight set workout for a lifter with a 10RM of 315 lbs

WeightXreps Rest (seconds)

135X5 30-60

185X3 30-60

225X1 30-60

275X1 180 (end of warm-ups)

315X10 120-180

315X8 120-180

315X6 move to next exercise

With the descending pyramid, many more reps are performed with the heaviest weight
(275 lbs) which would simulate more growth. Then, to take fatigue into account, subsequent sets
are done at a lower weight. With few exceptions, lifters should always use descending pyramids.

Table 4: Comparison of ascending and descending pyramids

Ascending pyramid Descending Pyramid

135X15 135X8

185X12 185X3

225X10 225X3

245X8 255X1 (End of warm-up sets)

255X8 (failure) 275 to failure (6+ reps)

265X7 (failure) 255 to failure (8+ reps)

275X6 (failure) 245 to failure (9+ reps)

Periodization

Periodization refers to the systematic variation in some aspect of training (such as sets,
reps, rest periods, exercise selection, etc) throughout the training period (1,4,5). Periodization
originally came from Eastern Europe for training weightlifters and there is much debate over its
usefulness for the average trainee. Several research studies show that periodized routines do not
give an advantage in strength gains in the short term (30,31).

However, the body can adapt to any stress and changing some aspect of training from
time to time is one way to generate further adaptation. However, individuals vary in how
frequently they need to vary their programming. Beginners may be able to perform the same
routine for 6 weeks or more without any changes. Intermediate lifters may wish to alter one or
more of the acute program variables ever 4 weeks and advanced lifters may vary some aspect of
their training every 2 to 3 weeks (5). However, many individuals achieve excellent results
making no changes to their program (other than weight lifted) for much longer periods of 12 to 18
weeks.

Although there are a number of different types of periodization which can be used, two of
the most common are linear and undulating periodization (11). Sample programs to increase
both muscle size and increase 1 RM strength appear in table 5.