Easy Linear Periodization to Not Plateau in the Gym

[thecel]

Easy Linear Periodization to Not Plateau in the Gym

1. Start a lift at a weight that you can do 10 – 12 reps of.
2. Increase the weight by a small amount every workout (e.g. 5 pounds). You may do fewer reps.
3. Keep on increasing the weight (decreasing the rep count as needed) until you do a workout in which you can lift the weight only 3 reps.
4. Restart at step 1. The new weight that you can rep 10–12 times is (hopefully) heavier than the weight you started the cycle with.

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[thecel]

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[thecel]

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[Sexually Disabled]

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[thecel]

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[thecel]

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[Deleted member 20631]

So increase weight until 3 reps, then decrease weight until 12 reps.

Why would this be better than just increasing by 5 every week? I think it’s interesting I just want to understand the logic behind it

 

[Deleted member 20631]

I might try this, I really like this idea

 

[thecel]

So increase weight until 3 reps, then decrease weight until 12 reps.

Don’t gradually decrease the weight until 12 reps. Gradually increase the weight by 5 lb per workout (or per week) from 12-rep-max to 3-rep-max, and sharply decrease the weight to your new (higher) 12-rep-max.

* -rep-max here is used very loosely. You don’t have to go all the way to failure. “-rep-max” refers to a weight that has your desired RPE for the number of reps.

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Why would this be better than just increasing by 5 every week? I think it’s interesting I just want to understand the logic behind it

Cus if your genetics aren’t elite, you’ll soon not be able to increase by 5 every week. So you can do linear periodization where you increase something (load) while decreasing something else (reps), in a cyclical fashion.

 

[Deleted member 20631]

Don’t gradually decrease the weight until 12 reps. Gradually increase the weight by 5 lb per workout (or per week) from 12-rep-max to 3-rep-max, and sharply decrease the weight to your new (higher) 12-rep-max.

* -rep-max here is used very loosely. You don’t have to go all the way to failure. “-rep-max” refers to a weight that has your desired RPE for the number of reps.

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Cus if your genetics aren’t elite, you’ll soon not be able to increase by 5 every week. So you can do linear periodization where you increase something (load) while decreasing something else (reps), in a cyclical fashion.

Thanks for explaining, I’ll try this and if I like it I’ll stick to it.

 

[thecel]

boom