RoidsNet Forum

Off-season training is the time to build the base. I prefer a block periodization approach starting with a hypertrophy block, moving to general strength, and then specific power. For many of my lifters, focusing on 5-8 rep ranges during the off-season builds the necessary cross-sectional area of the muscle to support heavier triples later in the year. How do you guys transition from high volume back to heavy singles without getting injured?

I usually take a deload week between blocks. It gives the joints a break and lets the CNS reset. Never jump straight from sets of 10 to a 1RM attempt.

Linear periodization still works wonders for most people. Simple and effective. Just add 2.5kg a week until you hit a wall.

Block periodization is superior for advanced lifters. The specialization in each phase allows for much better adaptations.

The key is the volume management. If you keep volume high while increasing intensity too fast, you will snap something.