[400stud]

400stud on October 24, 2003 at 10:47 pm #8665

Hey, I went to a couple different websites regarding the sets/reps/%'s schemes for the different phases of lifting (accumulation, hypertrophy, etc.), and I'm still unclear. I can make my own program, but can you guys help clarify, in a cookie-cutter-type answer, what the sets/reps/
%'s are for the different phases?

Accumulation
Hypertrophy
Max Strength
Power-Speed
Maintainance

And also, could you be specific as to how they apply to the squats/presses and OL's since the guidelines are a bit different for both?

Sorry for the dumb question. :saint:

Thanks.

-400Stud

[delldell]

delldell on October 25, 2003 at 12:28 am #22974

It's pretty simple. Weight starts low(65%), reps are high (8-10). By end weight is high intensity(90-100%), reps are low (1-3). For Oly's 5>1 reps, Intensity increases. I'm not sure about the power-speed phase. I don't have much experience, but this type of periodization seems sort of lame.

There are different schools of thought on maintenance. Some say just try to maintain hypertrophy, so do like a 2 day split with 8-10 reps on everything except oly's. Some say do do a really low volume and maintain high intensity.