liked the article a lot.
I got the same counterintuitive results by backing off completely from training for two weeks and then going back to it.
I wonder why this is and I wonder if this has anything to do with the idea that muscle tissue can outgrow tendons, ligaments, and bones when you train so that your body actually needs the time off to adapt the entire musculoskeletal system to the strength gains. Because the weird thing I noticed after these 'breaks' was that my body sort of grew along with the extra muscle…

i was wondering whether you've heard of Sean Burch and his "hyperfitness" program. it's approach is very different than that discussed in this post, but i'm interested in your opinion if you've heard of it, as i am about to begin the 3 month program.

thank you sir. hawk-eye

Here are my stats when i started his program:

Height – 5'11"
Bodyweight- 146 lbs.
Standing Broad Jump – 82"
Box Squat – 145 lbs
Bench Press – 165 lbs
Deadlift – 225 lbs
3 Rep-Max chinup – Bodyweight + 45 lbs.

Results after 16 weeks on his program

Height – 5'11"
Bodyweight – 141 lbs
Standing Broad Jump – 100"
Box Squat – 185 lbs
Bench Press – 185 lbs
Deadlift – 255 lbs
3 Rep-Max Chinup – Bodyweight + 55 lbs.

Bodyfat- somewhere around 7% maybe more possibly less.
7% is an estimate from taking several different measurements from several different websites and taking the average. No official body fat test has been taken.

My results would have been better if I had stuck to his program 100%, but somedays I could just not get myself motivated and to the gym.

Yeah…the body does better when you adapt at a slow pace. I made the big mistake of trying to get strong too quickly when I was first stating out. Once I embraced the idea of small increments in weight, I gained strength consistently.

Chadvar,

Thanks for finally commenting! Great endorsement buddy…especially from someone with your extensive athletic background. I'm glad you addressed my stance on squats and deadlifts as well. It is my least popular viewpoint, but I'm sticking with it. Guys shouldn't have butt's like J-Lo. Funny stuff!

Adam,

I need to head on over to your site and read that post. Hopefully others will as well. I enjoy reading your angle on different aspects of exercise. The Diet to Exercise ratio is something that few people talk about, so I had to mention it.

DR,

The nice thing about Conjugated Periodization is that you always remain in peak physical condition. This is probably the best approach for a high level athlete who need to be close to peak condition year round. To me it is a bit complex and unneccessary for someone who just wants to to be functionally fit, strong and have the lean "GQ" or "Victoria's Secret" type physique.

I prefer to just stay strong and keep the body fat low, while not gaining any additional mass. This results in a slim athletic physique that looks great in and out of clothes. It isn't too difficult to do if the right approach is taken. I guess I just prefer simple approaches over making it too complex.

That being said…the world's top powerlifters get amazing results using conjugated periodization. Here is a free 13 page PDF report for people who want to explore conjugated periodization in more detail.

http://danjohn.org/ii15.pdf

Caleb,

I've said it a dozen times, but your blog is looking great! Good point about using periodization with running. It work very well wit runnin, biking, swimming, etc.

Bryson,

I will find Beckham's workout for you. I read it in a magazine this summer. He does a pretty intense HIIT routine and no leg lifts at all (sound familiar?)…anyway it looks solid and obviously keeps him ripped.

Good Stuff!

Rusty

I am wondering if you can help with an strong running routine for a soccer player to gain speed, agility and endurance. (Interval traing?) Any ideas would be appreciated.

Great article on periodization!

You're right, lots of people make this sound a lot more complicated than it really is.

And you're doubly right that you can use it on other things instead of just lifting weights.

I remember I used the "3 steps forward 2 steps back" to gradually work up to running 4 3/4 miles for cardio waaaayyy back in the day.

It's a good way to continually make gains.

Thanks for a good read!

– Caleb

What are your thoughts on conjugated periodization?

I have had great success using this method of program design.

It's been really effective for developing strength and burning body-fat at the same time.

Periodization can seem like a pretty mystical concept sometimes… I think you've done a good job of providing a no-nonsense alternative here!

Another way to break down the idea of periodization is to think of chunking your training into several layers of a pyramid which all work towards a goal. This goal could be a specific sport skill, a personal best on a lift, etc. A while back I wrote a post on the specific tool that I use for this. It's called the Training Hierarchy Pyramid. If you'd like to discuss how the THP can be applied to a given goal, just drop a question in the comments section.

Rusty, I really like that you mentioned diet in relation to training parameters. It's so important to match the two. In fact, I like to look at my nutrition and my rest as an integral part of my training plan rather than something separate used to support my training.

Cheers,
Adam

I've been reading your site for 6 months now,following the posts and comments. You continue to amaze me with profound knowledge of "The Game" of fitness in all her aspects- metodology of training, diet, energy systems etc. With this post you nailed the essence of periodization in a manner and in language your readers may understand correctly and implement right.

I'm 29 years old Bulgarian /no, I don"t train in the manner our national team weightlifters do-no 6 days a week, 3 times a day practices with "juice" on every meal for me/ and have been training with weights,running and boxing since 1994. My passion to fitness actually came from my boxing workouts. Since then I got interested in training science and it's implementation in the workouts of us, mere mortals- non-competitors, drug free, with a job and a life outside the gym, with one goal-to feel and look better.

My current stats are: 5 feet 11, around 195 lbs bodyweight; I train 3 times a week with weights for about 45 minutes, on rest days I box and sprint in HIIT fashion; best lifts- 305 lbs bench, 405 lbs squat, 510 lbs deadlift, 200 lbs overhead standing press, 17 dead hang bodyweight pullups; running- 58 sec. 400-meter sprint, 11 minutes for 2-miles run.

The point of the above mentioned bragging is not to impress anyone, but to convince your readers that I know a thing or two about training theory myself and yet I still read your blog for new ideas. I've been implementing periodization since beginning of my training-our coaches are big into this method; HIIT is a method of training in both our boxing and wrestlers practices-thanks to it I am in single digit body fat year round despite my mostly fast food diet; one ex-girlfriend got me hooked on this one-day a meal feeding regime around 3 years ago.She was former rythmic gymnastics competitor, so no wonder she had 4-pack abs drug free and without training-just this diet plan! /.I implement this diet for 3 month period and actually get below 6% bodyfat at that time without significant strenght and muscle loss.

Everything you write in your blog is true /even the part of your dislike for my 2 favourite exercises-squat and deadlift/Squats and deads work for me fine because I'm ectomorph and have naturally small waist, hips etc, but some of my training buddies that are big into squatting have butts bigger that Jlo's. One of the guys actually have severe form of "gluteus to the maximus" syndrome- he can rest his weightlifter's straps on his butt like on a shelf!

Sprinting, like you point out, is deffinitely a better idea for most people who train for the purpose to look good on the beach and in jeans.

Once again- my hat's off to your knowledge and expertise, as well as to your writing style-very informative,funny and intelligent.

P.S. Please add more beatifull girls's pics in your articles-they are sure as hell more inspirational than Kremlin's domes.Just kidding!

Fantastic article!! I've been applying this same premise to my HIIT workouts and I've found that I am indeed increasing too fast, too soon. You do hit the breaks at a certain point and that is a very valuable lesson for everyone to learn.

I'm gonna try using periodization with regards to my bench. Thanks for the advice!!!

All the Best,

Andrew R