Option 4: Periodization Bible by Dave Tate This is my favorite option. With this method, you choose assistance exercises depending on the. I have decided I will try 5/3/1 and I like the Dave Tate Periodization Bible template as that has a good bit of accessory work and allows me to. Periodization Bible, Dave Tate. I just wanted to post this link as the article is a relatively short read and contains lots of useful information to all.

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In the table we used a pound squatter as an example.

Some of the limitations to this linear style of periodization include:. Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment. The Hanging Knee Raise Explained! Good mornings using a variety of different bars such as the safety squat bar, buffalo bar, and cambered bar are classics at Westside Barbell.

Some of the limitations to this linear style of periodization include: Rave this article and the one to follow, Dave will tell you everything you’ve ever wanted to know about periodization. This was when the injuries started and my strength began to digress.

Who knows better than the trainee what works and what doesn’t work for him? The organization of training can be defined as periodization. Since many of the same muscles are used for the squat and deadlift, they’re trained on the same day. The dynamic effort method is used to train the box squat and bench press.

Periodization Bible, Dave Tate | Muscle & Strength Forums

Work up to 8 sets of 3 reps using three different grips all inside the rings. The best exercise for this purpose is the reverse hyper for three to four sets of 6 to 10 reps. It’s the perfect compliment to a pushup. Active rest involves those workouts that implement a type of training other than what the athlete normally does.


As I mentioned earlier, this is the same periodizaion routine I used myself for 12 years before moving to Columbus to train at Westside. You should leave one or two reps at the end of every set. Training to failure is very hard on your ability to recover and in my opinion should only be used sparingly. One lower back movement: For many powerlifters and strength athletes this phase is normally just taking time off and performing no weightlifting.

The Periodization Bible

These healthed-up cookies will satisfy your cravings without expanding your waistline. When her base was built up, heavier training was introduced and within the first year dav totaled her fist “Elite” with a squat, bench, and deadlift in the pound class.

The result was more pounds on my total!

The supplemental, accessory, and prehabilation exercises are cycled the same as in Monday’s max effort workout. These movements should be of moderate intensity for intermediate rep ranges.

Jim Wendler’s 5/3/1 and Periodization Bible Prep | Transparent Training

These reps should be performed with compensatory acceleration. Not only that, but wouldn’t every gym in the country have 20 or 30 guys who could bench since half the members only do bench presses and curls anyway?

After all, if you’re not recovering, then you’re not making gains! Get your hip flexors out of this movement and you’ll build better, stronger abs.

As you remember with the Western method of periodization, the training percentage sets and reps are set. Optimal Number of Lifts by Percent Prilepin Percent Repetitions Optimal Range 70 18 lifts 80 15 lifts periodizatioon lifts The second reason for this set and rep structure is because it has stood the test of time and has worked over and over again without flaw.

This is because you start the deadlift without any eccentric or lowering motion. These are the fibers responsible for explosive strength and power.


Periodization Bible On 5/3/1

There are many reasons for this set and rep structure. The best training weeks are normally the first or second week of triples coming off the strength phase. So how do you use this method?

Most exercises have value if you do them correctly. The “feeder” type workouts are those intended to better prepare the muscle for an upcoming training periodizafion. Here’s what they have in common. The micro cycle of the Westside method is seven days consisting of two days for the squat and deadlift, and two days for the bench press.

With the modified version all sets should be stopped with the breakdown of technique and there should always be a rep or two left in you. Another mark against this traditional approach. Work petiodization to 8 sets of 2 reps with prescribed percentage The supplemental movement: The best exercise for this purpose is the reverse hyper for three to four sets of 6 to10 reps.

If you squat pounds and are training with pounds, then you should be applying pounds of force to the barbell. To find out more, including how to control cookies, see here: The problem is that many training sessions today don’t have a specific purpose that will lead to the short or long term goals of the athlete. Dietary Myth Busting Diet Strategy. periodizayion

After the warm-up you’d move onto the actual bench press movement. A max effort exercise would look like this:. If you decide not to switch the preiodization then switch the way it’s trained.