"If you fail to plan, you are planning to fail." — Benjamin Franklin
Periodization applies this concept to lifting: it is the organization of training into blocks to peak for a specific event.
The Hierarchy of Training Cycles
Effective training is broken down into three timeframes. Understanding these allows you to zoom out and see your long-term progress.
1. Microcycle
1 Week
The smallest unit. Your weekly training schedule. Focuses on managing acute fatigue and hitting specific sets/reps.
2. Mesocycle
4-8 Weeks
A dedicated block of training focusing on one attribute (e.g., a "Strength Block"). Accumulates significant workload.
3. Macrocycle
6-12 Months
The yearly plan. Connects multiple mesocycles together to peak for a competition or major goal.
Constructing Your Macrocycle
Linear Periodization is the most common model for intermediates. It starts with high volume and low intensity, and gradually shifts to low volume and high intensity.
Phase 1: Hypertrophy
Weeks 1-4 • 65-75% 1RM
Build the muscle base. High reps, isolation movements, metabolic focus. Read Hypertrophy Guide.
Phase 2: Strength
Weeks 5-8 • 80-90% 1RM
Teach the muscle to fire. Heavier compounds, lower reps, neural focus. View Strength Program.
Phase 3: Peaking
Weeks 9-10 • 90-100% 1RM
Test preparation. Heavy singles, specific practice, tapering. See Peaking Strategy.
Phase 4: Deload
Week 11 • 50% 1RM
Active recovery. Wash away fatigue before starting the next cycle.
Types of Periodization
While we focused on Linear Periodization, there are other methods:
- Block Periodization: Strictly compartmentalized phases (what we outlined above). Highly effective for elite athletes.
- Undulating Periodization (DUP): Changing volume/intensity daily (e.g., Monday Hypertrophy, Wednesday Strength, Friday Power). Great for keeping training fresh.
- Conjugate Method: Training multiple traits simultaneously (e.g., Westside Barbell).
About the Author
Written by the 1RM Calculator Team, reviewed by certified strength and conditioning coaches (CSCS). We specialize in evidence-based training tools for powerlifters and bodybuilders.
References
- Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and Methodology of Training.
- Haff, G. G. (2004). Periodization strategies for strength assessment. NSCA Strength and Conditioning Journal.
Important Medical Disclaimer
The training programs, techniques, and nutritional information provided on this website are for educational and informational purposes only. They do not constitute medical advice or professional training instruction.
Resistance training involves inherent risks of injury. You should consult with a qualified healthcare professional or physician before starting any new exercise program, especially if you have a history of heart disease, high blood pressure, or other medical conditions. By using this information, you agree that the authors and website owners are not liable for any injuries, damages, or losses sustained in connection with the use of this content. Always listen to your body and stop immediately if you experience pain, dizziness, or shortness of breath.