Now that you’ve read Periodization for Bodybuilders: Part 2 and understand the different training zones, I want to start to apply all of this information with explanations of how to set up workouts and training programs.
Training Zone Recap
I finished the second part by giving some volume recommendations for both training and maintaining loads for the different components (4 of them) of training: pure strength, intensive bodybuilding, extensive bodybuilding and really extensive bodybuilding. Without recapping that entire article, I’ll simply summarize the loading parameters for each below.
Notes: Tempo reads X/Y/Z where X is the lowering speed, Y is the pause, Z is the lifting speed. Some coaches add fourth value for the pause at the top. Rest intervals are in minutes, set length is in seconds. The really extensive zone should be timed for 1 to 2 minutes (up to maybe 3 if you’re a masochist) without focusing so much on reps.… Keep Reading