Use Periodization And Never Hit A Training Plateau Ever Again! Article Summary: Most bodybuilders hit plateaus at some point because they don't treat it as a sport. You can model your periodization chart after sports specific training, like football. Periodization will help get rid of boredom, prevent injury and bust that plateau. Life As A Bodybuilder Let's face it, the vast majority of us are not lifting to be Mr. Universe 2. 01. 0 or 2. Most of us use the sport of bodybuilding as a way of life. The bodybuilder is a different breed. Bodybuilding is discipline, hard work and the ability to push through adversity personified. Why not take time to plan out and train for it like other athletes train for their sports? After all, ladies and gentlemen, life is a stop and go sport! Periodization can add variety, and spice while breaking plateaus and preventing injury. Periodization.. What Is It? Most professional athletes train for sport seasons utilizing periodization. Periods are usually constructed of anywhere from 4- 6 phases. Each phase has its own unique goal or objective. When it comes to bodybuilding this can be an amazing concept when actually planned out. You switch up the focus and add new stimulation in order to trigger a new set of adaptations. The changing up of the objectives in each phase and in your training style can transform your body and shatter plateaus altogether. Periodization.. An Example: Let's take a look at a 1. 12-Week Periodized Strength Training & Aerobics Program. Both strength training and. Make serious changes to your physique and fitness with a 12-week. Periodization is the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the. A Simple Guide to Periodization for. If you have been training. Periodized programs in weight training provide a progressive buildup to peak fitness and performance. For professional sports that utilize weights in their training. We can then craft a periodization chart for the life of a bodybuilder who wants rock solid muscularity, energy and immunity from injury. Phase: March- May - Strength, Power, And Hypertrophy The focus is to gain as much strength as possible. To get connective tissues ready for the rigors of the sport. 1 PPeriodization of eriodization of RResistance Trainingesistance Training M any people performing resistance training, whether they are fitness enthusiasts or. Nonlinear Periodization for Size and Strength. These training days may focus on Olympic lifts, dynamic variations of traditional lifts. Progress With Periodization – A Beginner’s Guide to Program Design. Progress — a word at the center of the weight training world. Any experienced athlete knows. Also the growth of muscle mass is an objective. Phase: June- August Cardiovascular Conditioning The major focus is to train the cardiovascular system utilizing interval training, speed and agility drills. At this point there is the transfer of strength to power and quickness. Plyometrics are also introduced. Phase: Late August- Early December - Skills And Techniques This is during the in season where you peak in strength and power. Then you want to maintain strength and power attained in the off season. Phase: Mid December- February - Recovery And Off Season The greatest thing is that periodization can be very flexible and made to achieve any objective that you have.
Remember when it comes to your training it is all flexible and you can tailor the phases, exercises, and objectives to fit your life and your goals. Bodybuilding Periodization - Example Schedule. Phase 1: 4 Months - Bulking/Muscle Mass Building The focus is simple: gain muscle and size. Back to the basics, train heavy. If you can muster up the courage, add in some Olympic lifts. First make them light then higher intensity - back squats, bent over rows, deadlifts, barbell bench press, and more. You should also be eating for size as well. Utilize whey protein isolate and casein proteins. Maintain a diet that is slightly higher in carbohydrates and calories to create an anabolic environment in the body. Eat a clean diet to avoid adding excess amounts of body fat! Utilize straight sets with longer breaks when designing your program. Move as much weight as possible each session and make sure to rest and recover. Our strength gains are made while we sleep. Routinely choose a max of 2 body parts per training session. At this phase in your program keep cardio light and when it comes to the weights go hard! RELATED VIDEO: Your 1. Week Daily Bulking Trainer. Your 1. 2- Week Daily Bulking Trainer - Wednesday, Week 9: The Importance Of Sleep And Recovery Time! Your 1. 2- Week Daily Bulking Trainer - Wednesday, Week 9: The Importance Of Sleep And Recovery Time. Check out today's training routine here! Get the full series listing here! Hopefully you gained some great quality muscle mass in the previous phase, and here is where you uncover it. This is when you should incorporate the use of dumbbells to stimulate as many muscles as possible during training. Use compound sets and supersets freely. Raise the number of sets to increase volume. Add a variety of exercises with higher reps; add more sets to your routines. Lower the amount of simple carbs. I would suggest a calorie drop of 5. Anything else may be too drastic and cause your body to leach onto your hard earned muscle for an energy source. In the AM your cardio is key and in the afternoon or evening go hard with your lifting regimen. Glutamine and other recovery supplements will help in this phase. The use of a thermogenic aid during this phase is great to integrate into your routine at this point. Phase 3: 4 Months - Active Recovery, Research And Functional Strength Focus on maintaining or slightly gaining muscle mass. You should be leaner, stronger and looking better. Pick the lifts that you like the best and focus on them. Mix in half repetitions, negatives, and quick explosive repetitions to really stimulate as many muscle fibers as possible. Choose a rep range and intensity that you consider moderate when training. Moderate cardio will help you look your best. Use kettlebells, calisthenics, sports, and body weight exercises of all sorts. Add the finishing touches on the body you have created and make sure to sleep and recover. Conclusion Plan your workouts with objectives in mind that you can work towards for a given amount of time. If you take the time to plan ahead and really focus your efforts for a given amount of time you can really squash boredom, prevent injury, and avoid plateaus. The options are endless! You can even create a periodization program for a single lagging body part if you want to give an area a little TLC. Bottom line is that the same training regimen, same training exercises and same approach will only get you the same results.
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January 2017
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