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When I started lifting, I’d try to go heavy every session - until I hit a wall.
My progress stalled, and I was constantly sore. I loved working out but honestly I felt like it was just session after session with no real plan to it all. Sound familiar?
This is where periodization comes in. By systematically cycling your training, you give your body time to adapt, recover, and then tackle new challenges. In this article, we’ll break down why periodization matters, the types you can use, and how to weave in deloads or accessories for a complete approach.
Side Note: If you’re unsure about deload weeks, check The Art of Deloading, which goes hand-in-hand with periodization strategies.
What Is Periodization?
At it's core : Periodization is the structured organization of your training into phases or cycles (macro, meso, and micro) so you can maximize gains in strength, muscle, or performance—without burning out.
Macrocycle: The big-picture plan, often 6–12 months.
Mesocycle: Sub-phases (4–8 weeks) focusing on specific goals, like hypertrophy or strength.
Microcycle: The week-by-week (day to day) layout where you program exact workouts.
Think of periodization as layered progress. Instead of jamming all your energy into constant max-effort lifts, you strategically ramp up and scale down training intensities or volumes to keep your body adapting.
Common Periodization Models
Linear Periodization
Structure: Gradually increase weight (intensity) and reduce rep ranges over weeks or months.
Pros: Simple, great for beginners or those who want a straightforward progression.
Cons: May not adapt well to unexpected schedule changes. If life hits, missing a week can disrupt the linear flow.
EXP:
Week 1: 3 sets of 12 reps @ 70% 1RM
Week 2: 3 sets of 10 reps @ 72.5% 1RM
Week 3: 3 sets of 8 reps @ 75% 1RM
Undulating (Non-Linear) Periodization
Structure: Intensity and volume change more frequently (sometimes even day to day) within a week, but still follow a progressive overload principle.
Pros: Constant variation can keep you from hitting plateaus.
Cons: Programming is more complex; and you have to carefully manage fatigue levels.
EXP:
Week 1 Day 1 – 5×3 @ 60% of 1RM
Week 1 Day 2 – 4×5 @ 80% of 1RM
Week 1 Day 3 – 3×10 @ 65-70% of 1RM
Week 2 Day 1 – 5×3 @ 62.5% of 1RM
Week 2 Day 2 – 5×1 @ 87% of 1RM
Week 2 Day 3 – 3×10 @ 60-70% of 1RM
Week 3 Day 1 – 6×3 @ 62.5% of 1RM
Week 3 Day 2 – 5×5 @ 80% of 1RM
Week 3 Day 3 – 3×12 @ 65-70% of 1RM
Block Periodization
Structure: Emphasizes blocks of training, each with its own focus (hypertrophy block, strength block, power block). Think of it as specialized training in one focus: Summer abs, Winter Strength.. etc.
Pros: Common for athletes prepping for a specific events or training season.
Cons: If you miss time during a crucial block, you might have to scramble or shorten it, impacting your goals or performance.
For a more in-depth look at how these different approaches affect your main lifts, see The Science of ProgressiveOverload—it complements periodization by showing how to ramp up intensity in each phase.
Setting Up a Simple Periodized Plan
Define Your Main Goal
Are you training for a powerlifting comp, building general strength, or cutting for aesthetics? Clarify your priority.
Tip: If you have multiple goals (like strength and hypertrophy), rank them. One can be the main focus, while the other is secondary.
Decide on a Timeline
If you have 12 weeks until a planned testing day or event, map out 3–4 mesocycles.
Example:
Weeks 1–4: Hypertrophy (higher reps, moderate weight).
Week 5: Deload (The Art of Deloading for specifics).
Weeks 6–8: Strength focus (lower reps, heavier weights).
Week 9: Light deload or “taper.”
Weeks 10–12: Peak or test max lifts.
Choose a Model (Linear, Undulating, or Block)
Linear: Easiest to follow if you’re new to structured programming.
Undulating: Great if you prefer variety and can handle more frequent rep-range changes.
Block: Ideal if you’re an advanced athlete or have a well-defined competitive schedule.
Example 12-Week Linear Cycle
Phase 1 (Weeks 1–4)
Goal: Hypertrophy / muscle-building.
Reps/Load: 8–12 reps at 65–75% 1RM. Sets: 3–4 sets per exercise, moderate volume.
Accessory Work: Emphasize compound accessory moves for muscle growth (front squats, Romanian deadlifts).
End of Week 4: Deload or reduce volume by ~40%.
Phase 2 (Weeks 5–8)
Goal: Strength.
Reps/Load: 5–8 reps at ~75–85% 1RM. Volume: 3–5 sets, focusing on perfect technique and moderate rest.
Accessory Work: More targeted to weaknesses (tricep work for bench lockout, supermans for a stronger core ).
End of Week 8: Deload if feeling fatigued or proceed if energy is solid.
Phase 3 (Weeks 9–12)
Goal: Peak / Near-Max Strength.
Reps/Load: 1–5 reps at 85–95% 1RM. Volume: 2–4 sets, focusing on intensity over volume.
Accessory Work: Keep minimal to preserve energy for heavy singles.
Week 12: Test your new 1RMs or 3RMs.
Why Periodization Works
Adaptation: Muscles and the nervous system respond to new stimuli, but if you hammer the same sets and reps indefinitely, you’ll plateau. Periodization provides planned novelty and structured overload.
A review in Sports Medicine found that undulating periodization, for example, often outperforms non-periodized training in strength development over the same timeframe.
Recovery Management: By varying volume and intensity, you’re not redlining every workout. This approach helps you avoid overtraining syndrome, and stalled progress.
Practical Tips & Pitfalls
Track Everything: Use a training log or an app to record weights, sets, reps, and how you feel. Patterns like restless nights or big performance drops might mean you need to insert a deload sooner. Key is, if you arnt aware of what needs changing, you cant change it.
Stay Flexible: If you get sick or your schedule changes, you might have to extend or shorten a mesocycle by a week. Don’t force a plan that no longer fits your reality—adapt it.
Incorporate Accessory Work Wisely: Don’t overload each phase with random exercises. Align accessories with your phase’s goal—if it’s hypertrophy, do more volume; if it’s strength, keep them specific and moderate. For more on selecting the right accessory exercises, check out Accessory Work 101.
Leaving you with this
Periodization is your roadmap. Rather than wandering aimlessly from workout to workout, you structure your training to gradually build toward specific milestones - whether that’s a bigger bench press, a more balanced physique, or a podium finish at a race. Get focused on your training: push hard, recover smart, and then push again. Over time, you’ll see how these phases compound into real, lasting gains.
Written by Chris Gilbert
Owner & Head Coach, TNT Fitness
NCCPT | Nutritionist | Tactical Conditioning Specialist
Helping individuals achieve purpose-driven fitness for life & performance.
Cited Resources
Williams, T.D., Tolusso, D.V., Fedewa, M.V., Esco, M.R. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports Medicine, 47(10), 2083–2100.
Harries, S.K., Lubans, D.R., Callister, R. (2015). Comparison of Resistance Training Progression Models on Muscular Strength and Endurance in Youth. Journal of Strength and Conditioning Research, 29(3), 803–813.
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