Power Periodization for Dummies
In Strength and Physique, V1 I go over the concept of density and decompression and how you can continuously alternate between the 2 for long term gains in muscle and strength. 5×5 is a great training phase, but it is only a PHASE. Stick with one phase for too long, and you will stagnate.
If you’re interested in power and strength, then here’s a simple program that uses density and decompression phases. I’m sure you’ve noticed I’m fond of the 3-5 Method. Although I use the 3-5 Method as a decompression phase following a high density program, the 3-5 Method can be broken down into density and decompression phases for those interested in power and strength. Here’s how it works:
1) For 2 weeks, follow 5×5 with 3 minute rest periods. Do only 5 exercises for the entire body, alternate upper body/lower body splits across 5 days a week for 2 weeks.
2) For the third week, drop the volume down to 3×3 with 5 minute rest periods. Do only 3 lifts for the entire body, 3 days a week.
This is a simple program that you can use for powerlifting programs or athletic strength programs.
