Simple Strength: Linear Periodization Program
There’s beauty in simplicity. Why over complicate things when they don’t need to be?
Progressively adding more weight onto the bar works.
There’s a lot to be said for old fashion linear periodization. It’s not as sexy as conjugate, daily undulating periodization and many other periodization models. Infact, it’s boring as shit. Though who said it needed to be sexy? Especially when it works incredibly well.
I have seen my best results when following a linear periodization model. Countless powerlifting and strongman greats can back me up on this tried and tested method including the greatests of all time – Ed Coan and Bill Kazmaier.
Linear Periodization and Muscle Mass
Linear periodization often includes many more repetitions than typical strength programs leading to greater training volume and therefore muscle gains.
Muscle mass is one of the key determinants of long term strength gain:
Greater Muscle Mass = Greater Contractible Tissue = Greater Potential Strength Gains
Something Ed Coan brought into massively…
Mentality of Linear Periodization
You’re progressively adding weight onto the bar on a week by week basis.
You cannot underestimate the importance of the confidence this builds. Since confidence is one of the key traits, if not THE key trait for successful strength athletes.
Simplicity of Linear Periodization
I have no bias towards any training method as they all have their place; depending upon the individuals needs.
However, linear periodization excels in it’s simplicity and reliability. There is very little chance you can fuck it up.
Templates are so easy to follow compared with other periodization models like conjugate training; particularly the mysterious Westside Barbell Model. It is also the most tried and tested training model ever. Making linear periodization highly effective in gaining strength for beginner and intermediate lifters (less than 10 years experience).
Linear Periodization 9 Week Program
Periodization (key): Always increase weight from previous week if upper repetition range is achieved.
Effective assistance exercises can be found here.