Bodybuilding Periodization

[sila]

I was wondering if you knew how bodybuilders periodize their training? They focus on hypertrophy and don't really care about strength. So then do they just keep raising the volume and maybe add deloads to dissipate fatigue? Is there any benefit of running a strength block?

[Jordan Feigenbaum]

Bodybuilders do not train using a single methodology or program. Many will include strength work at different times, even competing in powerlifting events. Training stimulus must increase over time in general, but this doesn't need to happen constantly without end. Much of the research suggests the best hypertrophy results occur when the stimulus has been in place for a series of weeks and the lifters can tolerate it.

[Sheak]

Jordan, just a quick one: does strength work allow them to later do hypertrophy work at a higher intensity?

[Jordan Feigenbaum]

Jordan, just a quick one: does strength work allow them to later do hypertrophy work at a higher intensity?

Absolute intensity? Sure. Relative intensity? No. In other words, just because you're doing a heavy set of 10 reps (10 @ 9, We'll say)- it's still going to be ~72% or so.

That being said, lifting heavier weights doesn't really produce more hypertrophy than lifting lighter weights so...not sure if this matters.

[Sheak]

Thanks Jordan, makes plenty sense.

[beefcake99]

That being said, lifting heavier weights doesn't really produce more hypertrophy than lifting lighter weights so...not sure if this matters.

Jordan, would you mind clarifying what you mean? Here’s the logic I’m following, which seems at odds with your statement. Let me know where you think I have it wrong!

-overall, higher strength means you can tolerate higher absolute loads during hypertrophy blocks, which means you will produce a stress that causes your body to build larger muscles than if you were weaker. For example, someone who bench presses 300 for a set of 6 at RPE 8 is going to have (require?) bigger arms and chest than when that same person was benching 200 for a set of 6 at RPE 8.

-therefore without increasing strength and then pivoting that increased absolute strength into hypertrophy blocks, one will quickly run out of hypertrophy gains.

-however, you wrote that lifting heavier weights will not produce more hypertrophy gains than lifting lighter weights. Did you mean relative weights or absolute weights?

[Jordan Feigenbaum]

-overall, higher strength means you can tolerate higher absolute loads during hypertrophy blocks, which means you will produce a stress that causes your body to build larger muscles than if you were weaker. For example, someone who bench presses 300 for a set of 6 at RPE 8 is going to have (require?) bigger arms and chest than when that same person was benching 200 for a set of 6 at RPE 8.

Not necessarily, no. I squat and deadlift as much or more than most current IFBB heavyweights. Why are their legs bigger?

-therefore without increasing strength and then pivoting that increased absolute strength into hypertrophy blocks, one will quickly run out of hypertrophy gains..

I don't think this is the case. Rather, I think people run out of biological levers to pull with respect to driving hypertrophy, e.g. more volume...so they need to resensitize themselves by doing something else for a spell.

-however, you wrote that lifting heavier weights will not produce more hypertrophy gains than lifting lighter weights. Did you mean relative weights or absolute weights?

Either. That said, it's a perfectly reasonable expectation/plan that someone will improve their performance on a given exercise in a given rep range over the course of a training block so, the absolute weights are likely to go up while keeping the rep and RPE rating the same. That said, squatting 300 x 8 @ 8 doesn't produce more hypertrophy than 275 x 8 @ 8, which is the point.

[thicky]

That said, squatting 300 x 8 @ 8 doesn't produce more hypertrophy than 275 x 8 @ 8, which is the point.

Jordan, could you please clarify this statement?
Just want to make sure I got this right, but the difference in weight doesn’t necessarily dictate the hypertrophic response in the same person since the RPE is the same?

[Jordan Feigenbaum]

Here's a better question, why would absolute load on the bar matter with respect to potential hypertrophic response given an appropriate rep range, range of motion, and exertion level?

[JMF123]

Either. That said, it's a perfectly reasonable expectation/plan that someone will improve their performance on a given exercise in a given rep range over the course of a training block so, the absolute weights are likely to go up while keeping the rep and RPE rating the same. That said, squatting 300 x 8 @ 8 doesn't produce more hypertrophy than 275 x 8 @ 8, which is the point.

Does this mean that you can use either lighter weights and shorter rest periods or heavier weights and longer rest periods to get the same hypertrophic effect, if the RPE stays the same in both scenarios?

[Jordan Feigenbaum]

You could do that or lift lighter weights to near failure or heavier weights to near failure. Doesn't really matter.

[Shaz]

Jordan... another question to add to this thread.

What are you thoughts on recovery on bodybuilding vs powerlifting?

I assume recovery would be easier for bodybuilders as they don’t really do deadlifts and some don’t event do squats (Dorian Yates didn’t squat). As these exercises are more taxing on the CNS then what bodybuilders would do (bicep curls, tricep pull downs, leg press, leg curls etc.) can we then say that bodybuilding is less intense recovery then powerlifting/strength training?

thanks in advance

[Jordan Feigenbaum]

I don't think that's really true, as bodybuilders tend to go to failure more often and do more volume than powerlifters. That said, I agree that per repetition, squats, bench, and deadlift tend to provide a substantial amount of stimulus compared to their machine or dumbbell analogues.