Do you NEED to PLAN your TRAINING? (Periodization Science Explained)

In this video we discuss periodization and whether it really is necessary to keep make good gains in both a strength and hypertrophy context.

References:

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Timestamps:
00:00 - 01:06 (Intro)
01:07 - 01:26 (Full body training made simple)
01:27 - 02:26 (Can you make gains training like this?)
02:27 - 03:05 (The science)
03:06 - 03:54 (My take on the science)
03:55 - 04:29 (Takeaways)
04:30 - 05:15 (Hypertrophy specific recommendations for an optimal, longer term strategy)
05:16 - 05:50 (Strength specific recommendations for an optimal, longer term strategy)
05:51 - 06:19 (Outro)

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#periodization #scienceexplained #workoutplan
"Do you NEED to PLAN your TRAINING? (Periodization Science Explained)"

Music from Uppbeat.

[warrenhenning]

Algorithm. As a late beginner, the first form of periodization I adopted was switching to light and heavy bench days after months of linear progression in bench press came to an end.

[reallyeffingcooltechnodude]

Thanks for sharing the story about your past challenges. For me going to the gym is the best way to keep my underlying depression at bay and that's why I've been doing "freestyle" BB for the past two years. Asynchronous PPL, 4-6 times a week, 2-3 exercises in a session. I try to keep same variations for at least 6 cycles of PPL. I track 1-2 exercises more closely for 4-6 months and try to hit set goals. Rest days when my body needs to rest. I'm glad to get a little bit of confirmation for this method I myself have questioned a few times even if the gains have been best since early 2018 when my well of noob gains ran dry.

[faithnfitnessguykk]

Good one. Those little changes do a lot for me without full blown periodization.

[jajahaha]

Awesome vid.
I make my periodizations simple.
It just helps with my weekly progression by adding load or volume each week. If I don’t have notes I lose track for the next week. It also helps motivate me to look forward to what I need to accomplish for the week.
It really makes a difference when you have to beat your prior week’s work out.

[Tarek]

In my experience one of the greatest benefits of going relatively free style is just picking up variations in a busy gym. That saves a ton of time having to wait for free equipment or taking turns

[ParvParashar]

Outstanding work! Really loved the video thoroughly. Highly informative and helpful. 💪👍

[shawnfroidevaux]

You’re killing it Milo. Keep it up brother

[der_kofi]

A looser training approach is beneficial for learning how to autoregulate as well.

[hayesdelezene]

Myoadapt+MacroFactor shall be the killer duo

[gerym]

Excellent stuff. Very helpful. Thank you.

[Sonic_]

In 2021 when I cut 71lbs I trained 7 days a week, Chest, Back, Legs, Shoulders, Arms, Repeat and got shredded and benched 345 at 190lbs, 44 and natty.

[JackOfHearts]

I like to do the 1 exersice of each main movement. I do this 3x a week. I alternate weight to be between 6-10 rep range and 15-20 range every other session.

[jasongross]

For the three day split, do you have days off in between or run consecutively. My guess is to auto regulate it? Thanks Milo!! Love the content.

[hiraya]

hey milo! how come you're recommending a 5-50 rep range instead of the 5-30 rep range others recommend?

love the video! this information is so useful for us folks who dont want to sift through the literature ourselves

[Leeadd]

Hey milo. Kinda unrelated to the topic of the video.

Do you think its smart to have an exercise variations for the purpose of avoiding patterns overuse problems? So you can add volume and intensity while not having pain and overuse injuries.

[tammyjenkins]

Can anyone help me figure out where the file is to download in my email. Wanted to look at the free workout

[Tjwheat]

10/10 accent, you should narrate audio books.

[karimmakis]

Hi dr milo, I'm start train with the four days split for muscle growth (I have you free program), do you recommend a day off between each session?

[laker]

How will MYOADAPT be similar/different from the RP Hypertrophy app which seems to be its main competitor at this point?

[elb]

How does this change when you’re talking to a decade and above experienced lifter?