Periodization for strength and muscle
Periodization helps you keep progressing in strength training when your usual program stops working. Here are two classic approaches: undulating periodization and the tried-and-tested 5 x 5 method. Both are easy to understand, but they require an honest assessment of the weights you lift and how well you recover.
Why does periodization matter in strength training?
Every dedicated gym regular knows the feeling: at first, the weights go up, you gain muscle, and the mirror reflects your progress. Then everything seems to stall. The same set, the same rep count, and the same weight no longer give your body enough of a new stimulus to adapt.
One common approach is to change the structure of your training every 4-6 weeks. For example, you spend some time doing higher-rep sets, then move to lower-rep sets with heavier weights. Undulating periodization makes those changes more frequent: the number of reps per set can vary from one workout to the next.
Meadows made a simple point about this: in bodybuilding training, doing both low-rep and high-rep sets within the same week can be an effective way to make progress. Your body then takes longer to adapt to the training load. Frankly, this is a very practical idea for many lifters.
How does periodization work in practice?
The undulating approach keeps compound exercises at the center of the program. In this example, different rep ranges are used specifically for the main lifts. Accessory work is added separately: an additional 2-4 exercises each day, with 3-4 sets of 12-15 reps per exercise.
For maximal strength, the original plan suggested adding 2-4 accessory exercises, with 4-6 sets of 3-5 reps per exercise. The translator made a sensible point here: even when maximal strength is your goal, you can do your accessory work in the 6-10 rep range. It depends on the exercise, your recovery, and how much demand the main lift already places on your nervous system.
An example of undulating periodization
- Week 1: Monday 4 x 12–15, Tuesday 5 x 5, Thursday 4 x 12–15, Friday 5 x 5.
- Week 2: Monday 6–7 x 1–3, Tuesday 3 x 10, Thursday 6–7 x 1–3, Friday 3 x 10.
So what actually happens? On one day, your muscles get more training volume; on another, your nervous system works harder. This approach is better suited to intermediate and elite lifters, since beginners can often make progress with a simpler plan.
The 5 x 5 method: a simple strength program
5 x 5 is one of the oldest classic systems for developing strength and muscle. Reg Park used it, and 5 x 5 also formed a foundation for Arnold Schwarzenegger as he built his famous bodybuilding physique. The method is simple: perform a compound exercise for 5 x 5 and add weight when the plan calls for it.
There are 4 workouts per week. One centers on the squat, another on the bench press, the third on the deadlift, and the fourth on the standing barbell press. Each day includes an additional 3-4 accessory exercises.
In the first week, you perform the day’s main lift for 5 x 5 at 65% of your 1-rep max. In the second week, you use 75%, and in the third, 85%. In the fourth week, the weight drops to 60%, making it a lighter deload week. In the fifth week, you start again at 65%, but that 65% is calculated from your new 1-rep max. Another option is to add a maximum of 2.5 kg to upper-body exercises and up to 5 kg to lower-body compound exercises.
Smith emphasized that the focus is on compound exercises and adding weight. This works well for beginners and intermediate lifters, especially if your goal is to get stronger. However, Smith and Meadows also pointed out a limit: you cannot keep adding 2.5 kg every time and still complete 5 x 5 indefinitely. The 5 x 5 method, too, only works up to a certain point.
A sample 5 x 5 plan
Split: perform each workout once a week. Schedule days 1, 2, 3 and 4 so that days 1 and 2 are consecutive, as are days 3 and 4.
- WEEK 1: 5×5 at 65% of your 1RM on compound exercises.
- WEEK 2: 5×5 at 75% of your 1RM on compound exercises.
- WEEK 3: 5×5 at 85% of your 1RM on compound exercises.
- WEEK 4: 5×5 at 60% of your 1RM on compound exercises.
- Day 1: Squat 5 x 5, barbell clean 5 x 5, split squat 3 x 6 per leg, hanging leg or knee raises 3 x to failure.
- Day 2: Bench press 5 x 5, dips 3x to failure, bent-over barbell rows 3 x 8–12, pull-ups 3 x to failure, side bends 3 x 6–12 per side.
- Day 3: Deadlift 5 x 5, front squat 3 x 8–12, back extensions 3 x 8–12, plank 5×10 seconds.
- Day 4: Standing barbell press 5 x 5, incline dumbbell press 3 x 8-12, single-arm bent-over dumbbell row 3 x 8–12 each side, standing alternating dumbbell hammer curls 3 x 8–12.
Periodization and choosing a plan
If you are a beginner or have stalled while training without a structured plan, 5 x 5 is probably the better starting point. It gives you clear feedback: either the weight you lift is increasing or it isn’t. Compound exercises also allow you to lift heavier weights than you would with, for example, 3 x 10.
Undulating periodization is better suited to you if your technique is already solid and your recovery is under control. Its advantage is the constant variety. The downside is that each three- or four-week cycle generally uses the same exercises to drive progression, with no variation in exercise selection. The translator’s note from the original text still stands: if you are making progress, this is not actually a problem.
The simple truth: don’t change your program just because you are bored. Change it when progress stalls, you are not recovering from the training load, or your goal changes.
FAQ
Is 5 x 5 suitable for beginners?
Yes, provided your technique is sound. 5 x 5 is easy to track and quickly shows whether your strength is improving.
Is undulating periodization suitable for muscle building?
Yes. Low-rep and high-rep sets within the same week place different demands on your body and may help you break through a plateau.
When should you change your training program?
If your progress has stalled for several weeks, your recovery is getting worse, or you can no longer add weight while maintaining reasonable technique, it is time to adjust your plan.
Translated by Janar Rückneberg
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