4 min read
Block Periodization: How to Plan Mesocycles
Block periodization explained: accumulation, transmutation and realization mesocycles, how long each lasts, and a 10-week strength block you can run.
Guides
Training guides
Research-backed powerbuilding guides you can turn into a program in the builder.
4 min read
Linear vs Undulating Periodization: What Works
Linear vs daily undulating periodization compared: what meta-analyses show for strength and hypertrophy, who benefits, and sample weeks for each model.
5 min read
RPE and RIR Training: How Autoregulation Works
How to use RPE and reps in reserve to autoregulate lifting loads: the RIR scale, what research shows, RPE charts by percentage and a sample week.
From the guides
"Its general idea proposes the sequencing of specialized training cycles, i.e. blocks, which contain highly concentrated workloads directed to a minimal number of targeted abilities."
Vladimir Issurin, New horizons for the methodology and physiology of training periodization, Sports Medicine, 2010