How Periodisation Can Help You Push Through Calisthenics Exercise Plateaus

Strength plateaus are an incredibly common sight for the intermediate to advanced calisthenics practitioner. This is so much the case that you may even have multiple exercises in your routine that just refuse to budge; does this sound familiar?

Fortunately, there are a couple of ways we can tackle this all-too-common issue, and one of the most effective happens to be periodisation. Periodisation has got a pretty bad rap within the general fitness community for being overly complicated or too advanced for just the average lifter – but this is simply not the case.

Periodisation can be an amazing tool to bust through your calisthenics plateaus and take your strength/conditioning to this next level, and if you learn the ins and outs of periodisation, you may even come to find that plateaus become a thing of the past. Here’s how periodisation can help you push past calisthenics exercise plateaus. 

What Is Periodisation?

Periodisation can be explained in a ton of different ways, but perhaps the simplest explanation is that of being a balancing act between three key variables; volume, frequency, and intensity.

We will go into more detail for each of these training variables shortly, but for now, all you need to know is that they are the fundamental building blocks of any decent training programme. 

You likely already incorporate these three elements into your training yourself without even knowing; even just a standard 5 x 5 program is going to incorporate periodisation in one way or another. 

All periodisation is at its core a way of manipulating different training variables in an attempt to get optimal results, and this training philosophy has been used for hundreds of years by both amateur athletes and professionals alike. 

Before we go any further, it will be good to just take a moment to reflect on anything we have just said. It’s a lot of information, most of which may be brand new to you if you are unfamiliar with the big three training variables. 

This is why so many people find periodisation so difficult to understand; it can be daunting to find out a boatload of new information after years of training experience. This is precisely why most tend to stay clear from this topic. 

However, if you stay with us throughout the remainder of this article and try to keep an open mind, we have no doubt that you will know exactly what periodisation is by the end, and you will know everything you need to know in order to incorporate it into your training. 

Volume 

To put it simply; volume is how many hard sets you do per workout/per week. By hard sets, we mean sets that are taken to/near failure. The amount of volume you can handle will be heavily dedicated by the other two training variables, and the common notion that more is always better is not always the truth. 

It is worth noting that there is still a bit of misconception within the fitness community as to what volume is. The old definition of volume was total tonnage, meaning that would do a formula similar to this to calculate volume; sets x reps x weight. 

However, this definition of volume has been proven to be ineffective as it fails to factor in how close each set was taken to close to failure – something which is required in order to build muscle and increase strength.  

This is why you may come across conflicting answers if you choose to do further research on volume after this article – but rest assured, the number of hard sets per workout/week is the most accurate way to gauge volume.

Something else that you will need to know is that you cannot just increase the number of sets indefinitely in a single workout to increase volume. Sets over 5 per muscle group per workout become increasingly ineffective, and this is the point where diminishing returns start to kick in quite heavily (these are usually regarded as junk sets/wasted sets).

There is a way to increase volume without going into the aforementioned no-go zone through increasing frequency, and this is something that we are going to touch on shortly. 

As a general rule of thumb, most calisthenics practitioners should be doing 10-20 hard sets per muscle group per week to obtain maximal results. Moreover, if you are on the lower end of this and are facing a multitude of plateaus, then upping your volume slightly could be a quick way to get past said plateaus with ease. 

Frequency

Frequency is how often you train per week. The more often you train, the easier it will be to increase volume if needed.

In addition to this, using frequency to manipulate volume will also allow you to increase volume without going into junk sets (any set over five per muscle group in a single workout), allowing you to make your training much more effective. 

After hearing this information, you may assume that the higher the frequency, the better, right? Well, not quite. As you likely already know by now, muscles need time in order to recover and grow, and training the same muscles hard every day without a day’s rest in between is likely not going to allow you to recover properly. 

That’s not to say you can’t train every day – if you only choose to do 1-3 sets for each muscle group each day and lower the intensity (something which will be covered shortly), then you might be able to get away with training every day, and this is a tactic that is becoming more and more popular.

However, for the vast majority of people, you will want to avoid training the same muscle groups on consecutive days, and this means that the frequency of your workout will be autoregulated. 

There are a variety of training programs out there that work around this to be as efficient as possible (push-pull-legs, upper-lower, full body 3x a week) that can all allow you to get more than enough frequency to grow and get stronger, and if you are not already following a routine akin to this or something similar, then we would highly recommend that you think about changing things up for improved efficiency. 

Intensity

Intensity is the oddball out of the three training variables. Unlike the two others, intensity is not able to be easily measured, and this one tends to be a little more subjective as it varies from person to person. 

However, to give you the definition of intensity; intensity is simply how hard you work out. There is a system to measure intensity, and this is RPE (rate of perceived exertion) which essentially measures on a scale of 1-10 how far you pushed yourself.

A 10 usually indicates absolute failure (e.g. actual mechanical failure), whereas a 1 would suggest you barely even felt like you were working out. In general, you want to be in an RPE range of 7-10, which usually translates to you only having 0-3 reps left in the tank after any set. 

You can usually afford to go pretty hard in your workouts (with the exception of those of you who train the same muscle groups on consecutive days – in these cases, you will want to stay around RPE 7-8), and most people can go RPE 10 from time to time without issue.

Intensity can be used as another form of progression, and in conjunction with the other two variables, manipulating intensity can allow you to steadily progress in smaller increments than usual without fear of plateauing. 

The Different Types of Periodisation 

There isn’t just one type of periodisation. There are a plethora of different ways that periodisation can be utilised, and there are different systems out there that can help people achieve certain goals.

In general, the main types of periodisation you need to know about are linear periodisation, block periodisation, and undulating periodisation. 

We will cover these three as well as unintentional periodisation (the type of periodisation you are likely doing without knowing it) in much more depth in this section, and by the end of it, you will be able to gauge which periodisation type is right for you. 

Unintentional Periodisation

Unintentional periodisation isn’t a type of periodisation per se; it’s just what you are likely already going to be doing if you have a decent training program without knowing it. 

If you follow a training program where you increase weight/resistance when you grow stronger, perform extra reps when you surpass your previous rep goal, or do a couple of different exercise variations for the same muscle group per week, you are already periodising you’re training to some extent.

Even just a standard 5×5 utilises periodisation (if it didn’t, you would just be doing to same weight/exercises for the same number of reps forever).

This type of training is perfectly fine for the first couple of years of training – but at a certain point, you will not be able to continue to progress with this kind of routine without severe difficulty. 

Linear Periodisation

Linear periodisation isn’t usually a type of periodisation that is used by calisthenics practitioners. This is simply due to the fact that linear periodisation is a form of periodisation which sees the trainee lower the reps as time goes on as intensity increases. 

This usually means that the end of a linear periodisation cycle would end with you doing sets of 1-3 reps with extremely heavy resistance, and unless your primary goal is pure strength, then this type of periodisation would probably not be the most effective (the clientele for this periodisation type is usually powerlifters/strength athletes). 

The main benefit of linear periodisation is that it allows you to gain strength in smaller increments and in a more natural way than just a normal strength routine, and it certainly can help with plateaus when done correctly.

An example of a short linear periodisation cycle for any given exercise would look like this:

• Week 1: 12 reps x 5 at 70% RPE
• Week 2: 8 reps x 5 at 80% RPE
• Week 3: 5 reps x 5 at 90% RPE 
• Week 4: 1 rep x 5 at 99% RPE

You can use a one rep max calculator to give you a rough estimate of how much weight/resistance you should when trying to plan a linear periodisation program (if you don’t use some kind of adjustable weighted vest or resistance bands, you can always try and find a different exercise variant that you can only perform for the desired number of reps).

Block Periodisation

For those of you that like to take part in calisthenics meets/competitions, block periodisation is going to be your best friend. Block periodisation is a long-term periodisation plan which delegates certain aspects of performance to select months, and this can allow you to really hone in on specific elements of training.

For example, this could mean that one month you focus on perfecting form, the next you emphasise hypertrophy, and the month following you prioritise absolute strength. This is all achieved by simply adjusting weight, intensity, volume, and frequency, as well as a plethora of other variables and optimising them for a certain type of training. 

The main benefit that comes from block periodisation is that it allows you to really focus on just one aspect of training for a long period of time, and this means that you will be able to master them all after a training cycle. 

It can also allow you to create a plan that allows you to peak at a specific point, meaning you will be able to perform optimally and put all of your hard work on display for a calisthenics meet/competition. 

The primary disadvantage of block training is that the aspects of training you previously focused on can begin to deteriorate when you begin the next phase due to the long time gaps between each. 

This means that you are essentially taking two steps forward and one step back and regressing the next time you do another training cycle for a certain variable – but in the grand scheme of things, you will still see a net improvement in all aspects. 

A short four-month block periodisation cycle for any given exercise would look something like this:

• Month 1 (technique): 15 reps x 4 at 65% RPE
• Month 2 (speed): 10 reps x 4 at 75% RPE (focus on exploding during the eccentric part of the movement)
• Month 3 (hypertrophy): 12 reps x 5 at 70% RPE (increase frequency to get more volume)
• Month 4 (strength): 5 reps x 4 at 90% RPE

Undulating Periodisation

Out of the three types of periodisation we have mentioned, undulating periodisation is going to be most effective for the vast majority of intermediate calisthenics practitioners. 

Undulating periodisation is a type of periodisation which sees you alter certain training variables (resistance, exercise selection, volume, frequency) on a daily/weekly basis to improve all aspects of training in unison, and this negates the previous negative from block training by ensuring none of the aforementioned aspects deteriorates. 

It also happens to be pretty fun – changing things up on a regular basis can keep training exciting. 

On top of this, there are virtually no downsides to undulating periodisation. This type of periodisation is extremely effective, and when set up correctly, it will make plateaus practically non-existent.

A daily undulating periodisation program following a three-day split would look something like this:

Monday

• Pull-ups: 12 reps x 5 at 70% RPE
• Push-ups: 12 reps x 5 at 70% RPE
• One-legged squats: 12 reps x 5 at 70% RPE
• Weighted sit-ups: 12 reps x 5 at 70% RPE

Wednesday

• Chin-ups: 8 reps x 4 at 80% RPE
• Diamond push-ups: 8 reps x 4 at 80% RPE
• Bulgarian split squats: 8 reps x 4 at 80% RPE
• Plank: 40 seconds x 3 sets (increase difficulty through changing variant if too easy)

Friday

• Muscle-ups: 5 reps x 5 at 90% RPE
• Weighted Dips: 5 reps x 5 at 90% RPE
• Weighted squats: 5 reps x 5 at 90% RPE
• Hanging leg raises: 5 reps x 5 at 90% RPE

How To Periodise Your Training 

Knowing what periodisation is and how it helps is one thing, but setting a periodisation cycle up in the real world is a whole other thing entirely. Fortunately, it’s not too difficult when equipped with the right information.

First things first; you need to choose the periodisation type which fits you the best. Different types of periodisation are better for achieving certain goals, and you would be much better off going for something like undulating periodisation if your main goal is general fitness and aesthetics. 

After this, you will want to go about creating a full periodisation cycle. This simply means taking the available exercises you would like to do and fitting them into an overarching periodisation scheme, and this will usually just means changing the reps, sets, weight, and exercise variation on certain days/weeks/months. 

Truth be told; there is no wrong way to do periodisation. As long as you are following one of the aforementioned periodisation types and have put together a solid plan, you are most likely going to get much better results than you would have gotten if you just followed a regular workout routine. You do not need to be a qualified personal trainer to put together a basic periodisation plan.

You should be able to get an idea of what each type of periodisation looks like from the examples we gave for each one – you can use this as a reference point if you begin to get a little confused during the planning stage. 

On top of this, you have free reign to make your program as complicated or as basic as you would like; making things needlessly difficult is not going to do you any favours.

Periodising your training does not need to be difficult, and once you start plotting the foundation for your new plan, you will soon come to realise just how simple periodisation is to understand.

The Underlying Cause Behind Why Plateaus Happen

The human body is incredibly advanced. Its ability to adapt to anything that is thrown at it over time is truly a marvel to behold, and it manages to beat out any technological creation by a landslide. 

This same adaptability is exactly why plateaus happen. After training for a while, your body begins to adapt to the stress in a multitude of ways, and the same stimulus that once brought you drastic strength/muscle gains may now do very little. 

It is also worth mentioning that your body is only supposed to carry a limited amount of muscle – the closer you get to your natural limit, the harder your body makes it to put on more. 

This is mainly down to the fact that carrying excess muscle mass can lead to a variety of health complications; this is why many professional PED-enhanced bodybuilders usually suffer a myriad of issues later on in life. 

The second issue is out of our control – but the first is something we can actually do something about. Periodisation can change the way your body reacts to training, and by changing around a few key variables, you can make sure that your body is never able to circumvent all of the hard work you are putting into training. 

Should You Be Utilising Periodisation?

If you have got this far and are still wondering whether or not you should be utilising periodisation in your training, the answer is going to be a resounding yes. 

Everyone can benefit from periodisation, and it isn’t just some advanced training philosophy that is better left to the professionals as some people may think. 

Not only will periodisation allow you to optimise your training and allow you to get the results you want much faster, but it may even become essential at some point in order for you to continue to progress – this is how important periodisation is. 

This breaking point is likely only going to occur once you get to more of an advanced level, but implementing periodisation well ahead of time is going to be in your best interests. It will make your progression considerably smoother. 

Simply pick the type of periodisation that appeals the most to you/fits in best with your lifestyle and stick with it for a while to see how things go. 

Every calisthenics athlete/fitness enthusiast should be periodising their training, and if you were not yet sold on the concept of periodisation, you most definitely should be now. 

Other Causes of Plateaus

While periodisation is going to be one of the biggest factors that determine how often you run into plateaus, that’s not to say it’s the only variable. In fact, if you have not mastered the basics, then periodising your training is likely not going to have all too much of an effect.

Simple things like being in a slight calorie surplus, having an adequate protein intake, getting proper recovery, as well as following an effective routine are all incredibly important factors that you need to take care of, and if you are missing out on one or more of these, you should go ahead and rectify this issue immediately. 

This is even more so the case if you have already been training for a while – you will soon reach a point where everything has to be optimised in order to progress. Don’t get us wrong; you should still periodise your training.

However, if you are missing one or more of the aforementioned factors, then correcting this fault is likely going to allow you to bust past your plateaus without any further changes. Periodisation only begins to shine when you begin to plateau even after optimising all other training variables. 

Conclusion

We hope we have been able to accurately portray just how useful periodisation can be as well as why it is not as complex as most people seem to think. 

At its core, periodisation is just a simple way of balancing different training variables to get optimal results, and if you forego trying to keep up with all of the fancy jargon that many prominent fitness figures spout out, you will see for yourself just how straightforward some of the concepts we have talked about today really are.

Although, that’s not to say things aren’t going to be a little confusing. If you have never heard of concepts like volume, frequency, or intensity, then periodisation is going to seem a little unfamiliar to you.

You may have gone throughout your whole calisthenics journey without ever even hearing about any of the aforementioned factors; it only makes sense that you are a little overwhelmed by this whole new world that has been suddenly introduced to you. 

Nevertheless; periodising your training is going to allow you to get better results than ever before, and in all likelihood, it may even be required for you to continue to progress in an efficient manner. Good luck.