How To Increase Strength: Ultimate Guide To Getting Big And Strong Part 8

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A Look at Periodization​

Periodization is the planned cycling of intensity and/or volume to maximize recovery and strength gains. Periodization is rarely needed for the novice lifter, but starts to become beneficial for the intermediate lifter as he becomes stronger and stronger.

In most cases the body simply can’t continue to train with the heaviest possible weights week in and week out. Periodization allows a lifter to maintain strength, while muscular, joint and connective tissue fatigue are allowed to improve.

The following is a list of popular perdiozation approaches.

Linear periodization. Linear periodization starts with a lower intensity and higher reps schemes, and slowly transitions into the use of very heavy weight and low rep sets. It is a linear increase in intensity over time. Here is an example linear periodization from Dave Tate’s article, “The Periodization Bible”. It has been modified slightly to show all phases in a weekly progression:

• Week 1 - 5x10 @ 62% of 1RM. 3 minutes rest between sets.
• Week 2 - 4x10 @ 64% of 1RM. 3 minutes rest between sets.
• Week 3 - 3x10 @ 66% of 1RM. 3 minutes rest between sets.
• Week 4 - 3x8 @ 68% of 1RM. 3 minutes rest between sets.
• Week 5 - 3x8 @ 70% of 1RM. 3 minutes rest between sets.
• Week 6 - 5x6 @ 75% of 1RM. 3 minutes rest between sets.
• Week 7 - 4x6 @ 77% of 1RM. 3 minutes rest between sets.
• Week 8 - 4x5 @ 79% of 1RM. 3 minutes rest between sets.
• Week 9 - 4x5 @ 82% of 1RM. 3 minutes rest between sets.
• Week 10 - 3x4 @ 85% of 1RM. 3 minutes rest between sets.
• Week 11 - 3x4 @ 87% of 1RM. 3 minutes rest between sets.
• Week 12 - 3x3 @ 89% of 1RM. 3 minutes rest between sets.
• Week 13 - 3x3 @ 91% of 1RM. 4 minutes rest between sets.
• Week 14 - 3x3 @ 93% of 1RM. 5 minutes rest between sets.
• Week 15 - 3x3 @ 95% of 1RM. 5 minutes rest between sets.
• Week 16 - 2x2 @ 97% of 1RM. 7 minutes rest between sets.
• Week 17 - 2x1 @ 99% of 1RM. 7 minutes rest between sets.

Non-linear periodization. Non-linear periodization cycles or alternates between various degrees of intensity and volume over time. Where linear progression is very structured, non-linear progression acts in a more cyclical manner. Here are several examples of non-linear progression approaches:

NLP Example 1:

• Week 1 – Low intensity, higher reps. 3 sets x 8-10 reps at 65% of 1RM.
• Week 2 – High intensity, low reps. 5 sets of 3 reps at 80% of 1RM.

NLP Example 2:

• Workout 1 – Low intensity, higher reps. 3 sets x 8-10 reps at 65% of 1RM.
• Workout 2 – Speed work (dynamic effort). 8-10 sets x 2 reps at 55% of 1RM.
• Workout 3 – High intensity, low reps. 5 sets of 3 reps at 80% of 1RM.

Block Periodization. Block periodization generally includes 3 units of gradually increasing intensity performed in weekly blocks. This blocks, or units of training are referred to as mesocycles. In strength training circles these blocks are called: accumulation, transmutation and realization.

• Accumulation – The accumulation phase focuses on lower intensity training and a high volume of work.
• Transmutation – The transmutation phase involves a decrease in volume and an increase in intensity.
• Realization – The realization is the heavy lifting period. Volume is very low and intensity is very high.

Special Equipment​

Strength training can involve the use of many specialty pieces of equipment.

• Bands and Chains. Bands and chains are used to change the difficulty of a lift at varying points.
• Box Squat. Boxes of varying heights are often utilized to help teach proper squat form, or to assist with developing explosive power from the hole.
• Belt. Lifting belts provide support during heavy lifting sessions, and when fitted properly have the potential to allow a lifter to increase his 1RM. Please note that there is a difference between most lifting belts found at department stores and the belts used by elite level strength athletes.
• Lifting Shoes. For deadlifts you want a show with very little sole. The close you are to the floor, the better. For this reason it is common for strength athletes to wear Chuck Taylor’s or deadlift slippers. Squat shows may feature a raised sole, but this sole should be stable and ncompressible.
• Boards. Boards are used for bench press and variations to train varying ranges of the press. Board presses typically range from a single board to a 5-board press.
• Knee Wraps. Knee wraps serve several functions. They provide support to the knee area, as well as keeping the knee joint and connective tissue warm. Knee wraps can also provide some spring from the hole when properly fitted, and have the potential to add 30 to 50 pounds to a squat max.
• Wrist Wraps. Wrist wraps provide stability, support and warmth to the wrist area, and are very beneficial when performing flat bench or overhead presses.
• Knee/Elbow Sleeves. Knee and elbow sleeves act in a different way than wraps. They provide some support, but not enough to raise a lifter’s one rep max. Many strength athletes use them to help keep the knees and elbows warm.
• “Suits”. Squat, deadlift and bench press suits, also known as “gear”, provide support, rebound and assistance. Lifting suits are used in powerlifting, and can allow an athlete to add hundreds of pounds to his one rep max total.
• Lifting Straps. Lifting straps are tethered to the wrists and wrapped around a barbell or dumbbell to provide grip support. Straps not only allow an athlete to move heavier weights, but they also allow the lift to be performed more safely.

Training at Home​

Training Without Spotters​

In very few situations is it appropriate to train without spotters, or without the use of racks and spotting pins. It is in your best interest to train in a gym setting. Before you enter a contract, make sure the gym has at least one rack with static or adjustable pins that can catch a barbell should you fail on a squat or bench press rep.

Many younger lifters make the mistake of training the bench press alone. If there is no one on the gym that can provide you with a safe spot, move an bench into a squatting rack and adjust the pins so that they can “catch” the barbell at a safe level should you fail.

Take time to practice failing on both the bench press with an empty bar. Make sure that you can easily slide from under the bar or out of the rack.

Never attempt training alone on a new rack or at a new gym without first testing pin depth.

Common Strongman Exercises and Events​

In recent years strongman competitions have grown in popularity. Competitors are featured on the cover of major magazines, and nearly every local festival seems to feature a strongman contest.

If you take an interest in strongman, the following 6 exercises should be practiced on a regular basis.

Object Pull. One of the signature strongman events is the heavy pull. Competitors attempt to pull a truck, train or similar object either by pulling on a rope, or while strapped to the object. This event can be mimicked in several ways. For example, you may choose to push or pull a car in an empty parking lot.

Yoke Walk. The yoke walk is usually a timed event in which the competitors place a farbricated metal “yoke” on the there upper back (much like when squatting), and walk as quickly as possible.

Log Clean and Press. The log clean and ppress is another signature strongman event. Competitors power clean a log off the ground, generally resting it upon there knees in an intermediary position. From here they attempt to move the log to their upper chest, finally pressing it overhead.

Atlas Stones. The Atlas stone even requires a competitor to lift increasingly heavier round stones and place them upon a platform. Platform height may vary. This is usually a timed event.

Object Carry. The object carry challenges a competitor to lift and transport some kind of an odd, heavy object.

Farmer’s Walk. Another common strongman event, the farmers carry involves lifting and moving two objects (one in each hand) for either maximum distance, or for a defined distance as a timed event.