Periodization

I've been doing some reading and it seems that periodization is one of the most effective ways to increase power,strength,size and endurance. Reverse linear periodization seems to me to be a good idea, but exactly how much time should be spent on each stage is something I'm unsure of.

For those of you who do periodization, or any kind of long term [style="font-weight: 400; font-size: 12px; color: blue! important; font-family: verdana; position: static"]training, what would you recommend? Keeping in mind I'm not looking to enter any competitions, are there any good annual plans available online for both strength and muscle size?

Fitness has several components and they all effect each other. Overall performance is improved by improving each of the components; strength endurance, power, hypertrophy, absolute strength.

Periodisation is the planning of work to train all of those components to a degree dependent on the predetermined training goal.
 
A strength athlete like a powerlifter would work on high volume and low intensity for strength endurance because the fitness benefit here would carry over well into the period where he would concentrate on strength with high intensity and low volume, which is more specific to his competition. 

A bodybuilder's plan would be more like strength - hypertrophy - strength...hypertrophy - diet.... because he is only concerned with size. Strength helps hypertrophy because the more you could lift, the more tension you can put on the muscles.

The amount of time you spend on one cycle depends on what is needed. I find that there is a 'shock' period of two weeks before I start making any improvements in a new program. I mostly have muscle ache during this time. Then around five weeks after that I continue improving until the 8 - 10th week I stall. 

You make up your own plan based on what you want. If you just want size and strength you could try planning a long term period starting with a high volume program such as Sheiko for beginners (but something less brutal) then working into strength with something like Texas method or madcow's 5x5. Then a hypertrophy program for size and cut if you chose.

 
  

Judging by your previous questions, I would say that you do not need to worry about periodization.  You need to get some time under the bar.

This is not meant to be a d***.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

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Bri, I agree with your intention but I dont think periodisation has to be complicated. It could be as good for beginners as for anyone else. Muscle gain is slow and long term planning should be taken up in what ever level from the beginning. 

Periodisation is associated with advanced training but general concept should apply to everyone. For example, a beginner could start out with a stage of light weights to strengthen the tendons and improve overall conditioning for the following stages of heavier training. Its all good practice.

This is true, but I do think that a beginner can improve the fastest by simply adding more weight onto the bar as often as possible.  Whether the weight increases happen daily or weekly, it should be done for as long as possible until it is no longer possible. 
 
Once these fast gains are no longer possible, and training becomes more specific (mass, strength, sport specific, etc...) then periodization should be looked into.  Reason being is because periodization is a way to balance out stress and recovery, and that is unnecessary for a beginner because they aren't capable of stressing their bodies enough to have to worry about manipulating these factors in order to get optimal results.  Optimal results, to a beginner, come simply from adding weight onto the bar as often as possible, and taking a day in between workouts. 

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

I agree with this. But for how long does a beginner continue improving? Maybe I am underestimating the length of time progress can be made.
We shouldnt assume yet that Nomis is just starting out, maybe he has been lifting for a while and has just started taking an interest in learning more? If he replies then everyone could suggest ways to go from there.
I'm done in the office, going home to chubb down some chicken stir fry. Oh yeah. Enjoy the rest of your working hours over there. :)

Ya work sucks.  I have 1 1/2 more hours left. 

I just said because I was assuming he was a beginner judging by his previous posts.

My sig basically sums up my whole philosophy on weightlifting (and everything else in life).

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

lol ya I was just curious as to when to begin applying periodization. Although I've been lifting on n off for a few years now, I'd still consider myself a beginner because I'm only now really concentrating on the core lifts which I've never done before. I hadn't included squats into any of my routines until a few months ago. So taking into consideration that you're technically a beginner until you can no longer progress on core lifts then I have a little ways to go until I'm an intermediate. But thanks for the tips on regimenting programs long term, I will have to check out that Sheiko program too. Is it totally apart from strength training? like is it just power training or something?

Sheiko is volume training for advanced strength athletes. It wouldnt be good for anyone to take it up for fun. But its an example of what a powerlifter would do in a period of volume training. Just for interest, Smolov is another and even more brutal. 'Its a Russian program so you would be naive to expect hitting the squat rack on a Monday and dedicating the rest of the week for assistance work at McDonalds.' http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm

Once you are done with your current routine increasing weight gradually until you can no longer progress, you could look into routines which have some sort of periodisation worked out for you. The Texas method is a good 10 week undulating periodisation of volume and intensity in the same week. Youre garanteed to build strength if you could maintain a caloree surplus. With all those squats and deads you will be transformed into a front wiper in 10 weeks.

Becoming a front wiper should be everyone's overall goal.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

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