Is Periodization KEY for Maximum Muscle Growth?

In this video, Pak from Stronger By Science discusses the concept of periodization for muscle growth and whether you're leaving gains on the table if you don't follow a periodized hypertrophy plan.

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References:
Periodization: What the Data Say

Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis

Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect?

#periodization #hypertrophy #strength
"Is Periodization KEY for Maximum Muscle Growth?"

[Yupppi]

Mike Israetel and Menno Henselmans just released a talk where they pointed out that most exercise scientists in hypertrophy context don't seem to be able to agree what exactly does periodization mean compared to what is commonly considered periodization. Or that they use the word to mean different things. Their key take was that any program you construct is periodized because it won't be doing the same exact session every day from now to forever, and that most programs have both upwards trajectory with constant slope but also some undulation during the week/weeks, so they would be by definition all periodized no matter how you put them together.

[warrenhenning]

I like how Jujimufu uses periodization to manage training in multiple separate somewhat unrelated disciplines in an organized way.

[AaronWarshaw]

Keep grinding this channel guys, it’s going to blow up. Just keep grinding the algorithm and it will catch. salute

[CazzoneMagrolino]

Great video, veyr informative! Thank yiu, Pak!
This si the best fitness channel on Youtube, by far.

[peterfarr]

I often used to hit plateus in my training until I switched to a DUP program, and saw way faster rate of progress.

Muscle building is a very slow process. I think it's more encouraging to focus on progressing strength in the gym. It's motivating and fun, and helps with adherence.

As for hypertrophy, I think generally we don't have studies that are nearly long enough to see compounding effects. If my strength improves at a faster rate that's going to equal higher volume later and that progress compounds on itself. I would be shocked that if in the long run (multiple years) it didn't accumulate to substantially more muscle growth

[christopherapple]

I feel like periodization's biggest value is for generalists who have broad fitness goals. When the weather is nice I run and do calisthenics to maintain muscle and strength. I do the same with kettlebelling in bad running weather. When I have more time to train and get serious about improving body composition or strength, I lift weights at a gym and cut and bulk.

[SriTatsat]

Love the content and the presentation as well. Insightful!

[dr.mikemccalister]

From an orthopedic standpoint periodization with progressive increases in volume and intensity also allows graded exposure to that same load/intensity overtime to for connective tissue adaptation. Jumping in too quickly “too much too soon” could lead to an increase in injury risk. Even though resistance training has an already very low relative risk of injury.

[flexlikeag]

strength is never a weakness and weakness is never a strength - mark bell

[gerym]

Thank you real doctor Pak. Strength shmrength

[LucidStrike]

I oscillate between periods of high-volume hypertrophy training and low-volume strength training. Low volume leaves more room for things like Muay Thai, sprinting, piano, and reading. High-volume accelerates my progress toward my physique goal.

But once I reach my physique goal, I'm sticking to strength-focused maintenance volume year-round. 🤷🏿‍♂️

[MalMal-rgpy]

Periodization is dumb.. pick your pursuit and follow it. periodization is good for ATHELETES like football and basket ball players NOT for hypertrophy. It has a small benefit for strength NOT muscle gain. The only thing that makes sence is picking one or two bodyparts and using higher volumes than normal, thats specialization...