In this episode I’m joined by Dr. Brandon Roberts to discuss some concepts related to periodization and various methods of implementing it for bodybuilding.
Brandon has a PhD in Muscle Biology and is currently a Postdoctoral, with research interests that include the molecular pathways that are involved in muscle regeneration and resistance-exercise adaptations.
Aside from being a peer-reviewed research, he has written articles for Stronger by Science and Alan Aragon’s Research Review (AARR), among many others.
In addition to his academic pedigree, Brandon works as the Director of Research & Education and as an online coach for The Strength Guys, a well known and respected online powerlifting and bodybuilding coaching company and also competes as a natural bodybuilder.
During our conversation we go into the history and development of periodization, the most commonly used periodization models and lay out various practical ways of implementing periodization into your own bodybuilding routine. We also discuss the recent method of increasing number of sets during an accumulation phase, as popularized by Mike Israetel, as opposed to a more traditional method, and I give out my top tips on how to maximize arm growth while keeping your elbows healthy.
Greg Nuckols’s FANTASTIC periodization review article
https://www.strongerbyscience.com/periodization-data/
The meta-analysis we’ve mentioned during the episode
https://peerj.com/articles/3695/
A recent systematic review of periodized versus non-periodized approaches for muscle growth
https://www.sciencedirect.com/science/article/pii/S0765159717302137
You can find Brandon at:
https://www.facebook.com/B.Rob21
https://www.instagram.com/brob_21/
http://www.fitnessandphysiology.com/
Brandon’s Researchgate profile
https://www.researchgate.net/profile/Brandon_Roberts5
Apply for coaching with Brandon
https://thestrengthguys.com/coaching/
Get in contact with me:
https://www.instagram.com/szotaktme/
https://www.facebook.com/szotaktme
https://www.facebook.com/szotakandras