I’m not sure if I have posted this in the right section or not.
For the first time I have decided to put a lot of thought into my long-term programming. My goals are both aesthetic and strength, with a greater weighting on aesthetics.
I plan to create a long-term plan based on 3 phases:
A short block of GPP/deload - mostly kettlebell circuit type work at home
A hypertrophy block - high volume ‘pump’ training done at home
A strength block - high intensity training at the gym
I really need help structuring the strength block. I don’t really know where to start with structuring it. I understand I should start with lower intensity, higher volume and build up the intensity.
I’d really appreciate some advice on how to devise this strength block.
Also any general advice on programming would really help
I’m looking to use block periodization with the goals of slowly building mass and strength.
Is this the right type of periodization to use? Or is it just for pure powerlifters?
Are there any adjustments I should make to favour hypetrophy more?
Am I too much of a noob to try it? Should I stick to more basic stuff? (1rms: 310lb-275lb-375lb)
Will super high volume ‘pump’ training work in the accumulation phase or should it be a bit less volume and a bit more ‘powerlifting-specific’?
(I realise the purpose of the accumulation phase is hypertrophy rather than strength but I understand traditionally people still train with the PL lifts and with moderately high volume)
I train with block periodization as it was outlined in those two links i gave you ( the second one is from my blog thepursuitofstrength.blogspot.com) i have 21 inch arms and 32 inch thighs. You can definitely build muscle with block periodization. If mass is your main goal then use a 6 week accumulation phase, 2 to 3 week transmutation phase and a 1 to 2 week realization phase.
How about this: go out and try it, go balls to the wall, and report back in 6 months. If it works, keep doing it. If it doesn’t, change things until it does. Rinse and repeat.
