There are many complicated definitions for periodization, but the term simply means the division of the overall training program into periods which accomplish different goals.

Periodization is the modulating of volume, intensity, and frequency over time, to both stimulate gains and allow recovery.

In some programs for example; volume is decreased during a training cycle while intensity is increased. In this template, a lifter would begin a training cycle with a higher rep range than he will finish with.

For this example, the lifter has a 1 rep max of 225 lb:

Week Set 1 Set 2 Set 3 Set 4 Set 5 Volume Lbs. Peak Intensity(Last Set) % of 1 Rep Max(Last Set)
1 95 lb x 8reps 100 lb x 8reps 110 lb x 8reps 115 lb x 8reps 120 lb x 8reps 4,320 73% 52.5%
2 105 lb x 8reps 110 lb x 7reps 115 lb x 7reps 125 lb x 7reps 130 lb x 7reps 4,200 79% 57.75%
3 110 lb x 7reps 120 lb x 7reps 125 lb x 6reps 135 lb x 6reps 140 lb x 6reps 4,010 84% 63%
4 125 lb x 6reps 130 lb x 6reps 140 lb x 6reps 145 lb x 5reps 155 lb x 5reps 3,870 88% 68.25%
5 130 lb x 5reps 140 lb x 5reps 150 lb x 5reps 155 lb x 5reps 165 lb x 4reps 3,535 94% 73.5%
6 140 lb x 4reps 150 lb x 4reps 160 lb x 4reps 165 lb x 4reps 175 lb x 4reps 3,160 99% 79%

This is an example of periodization where the number of repetitions decreases while the weight increases.

Source:  http://en.wikipedia.org/wiki/Strength_training#Split_training

Basics

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  • Periodization
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  • Intensity, Volume & Frequency
      Intensity, volume, and frequency Three important variables of strength training are intensity, volume and frequency. Intensity refers to the amount of  Read More...
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