What technique of training should everyone use? Periodization. It diversifies your training when trying to "break through" the plateau and help prevent injuries from overtraining . Next – more!
Author: André Farnell
Let's face it: most of us are not going to become a Mr. Universe. For most of us, bodybuilding is a way of life. A bodybuilder is something else.
Most people, standing in front of a mirror, are ignited by the idea of lifting weights for two reasons: vanity and fear.
We are led by passion, pain, hard work and success. Bodybuilding is the personification of discipline, hard work and the ability to overcome obstacles. Why not take the time to plan and train on it, as do other athletes to achieve high results in the sport? In the end, ladies and gentlemen, life is a sport!
Training the whole year is the same without changes – it's like trying to become a scientist with a worldwide reputation, performing scientific projects of the fifth grade level day by day. Periodization will bring diversity to your workouts, revitalize them, help overcome the training plateau and prevent injuries.
Most professional athletes prepare for the sports season using periodization. Periods usually consist of 4-6 phases. Each phase has its own purpose. When it comes to bodybuilding, periodization can be a wonderful tool if everything is well planned.
When your body finally copes with the insane training program and fatigue sets in, you change the rules of the game. You change the point of concentration and strengthen the stimulation of the muscles to provoke a new series of adaptations.
Usually, each phase of training consists of 12-week cycles. Changing goals and style of training in each phase can transform your body and help quickly overcome the training plateau.
Let's take a look at the 12 monthly periodization scheme for the football team, and then draw up a periodization schedule for the bodybuilder who is striving to build strong muscles, add energy and get "immunity" to injuries.
1 Phase I: March-May – Strength, Power and Hypertrophy
The purpose of this phase is to gain as much strength as possible in order to prepare connective tissues for severe training. Also the goal is the growth of muscle mass.
2 Phase I: June-August – Maintenance of good cardiovascular system
The main goal of this phase is the training of the cardiovascular system using interval training, speed training and dexterity. At this stage, the transformation of strength into power and speed. Plyometrics is also used.
3-th phase: end of August-early December – Skills and techniques
This phase takes place in the season when you are at the peak of strength. It is necessary to maintain and maintain the force recruited during the holiday season.
4 phase: mid-December-February – Restoration and season of rest
The best thing is that periodization is a very flexible thing. It was created in order to achieve the set goals.
The way the player's periodization scheme is created in American football allows an athlete to grow and gain strength, turn raw power into power, and finally develop skills and techniques to reach a maximum, and then relax and start over.
When it comes to building solid as a stone muscle, periodization plays a big role, since it helps to avoid training plateaus, injuries and overtraining. Remember that when it comes to training, it should be flexible. Always there should be an opportunity to adapt phases, exercises and problems under the life and under the purposes.
Periodization in bodybuilding – Sample schedule
The goal is simple: to gain muscle mass and increase the size. Back to the roots: train "to the full". If you are able to collect all your courage, include in the training basic strength exercises. First make them light, then increase the intensity – squats, tilt in the slope, deadlift, bench press, etc.
These are the hard, basic exercises of bodybuilding on which this sport is built. You must also eat right. Use whey protein and casein (we recommend whey protein Syntha-6 and casein Universal Casein Pro). Adhere to a diet that contains more carbohydrates and calories to maintain anabolic processes in the body. Eat right, avoiding the use of excess fat.
This intensive type of training can not last too long without the "fuel". When developing a training program, include successive sets in it with longer breaks. Raise the maximum weight, and do not forget to rest and recover.
Sleep, sleep, sleep. We gain strength during sleep. Regularly select the maximum of the 2 body parts for training. In this phase of the program, cardio-loads should be light, and as for weight, it should be great!
Phase 2: 4 months – Weight loss and leap forward
The goal of this phase is to keep muscle mass by driving fat. We hope that you have already gained a decent amount of muscle during the previous phase, and now it's time to "reveal" it.
In this part, you should start using certain simulators. Combine them with working with dumbbells to use as much muscle as possible during training.
Focus on training the abdominal muscles, making very short breaks between the approaches. Use composite sets and supersets. Increase the number of approaches to increase the volume. Add a series of exercises with an increased number of repetitions.
Your diet should also undergo significant changes. Lower the amount of simple carbohydrates. I would suggest reducing the amount of calories consumed by 500-700. Any other measures can be too decisive and lead to the fact that the body will use your hard-growing muscles as a source of energy.
The total amount of exercises should increase. This will help burn more calories in less time, triggering catabolic processes in the body.
Try to attend two separate workouts a day. Until noon cardio exercises are preferred, and in the afternoon and evening work with scales. 45-ti minutes for each session will be enough. Glutamine and other reducing agents will become good assistants during this phase. At this stage, additional additives for fat burning can also be used.
Phase 3: 4 months – Active recovery, learning and functional strength
Focus on conservation, or a small increase in muscle mass. You should be slimmer, stronger and look better. Choose the best weight for you and focus on it. Include polupovtory, negatives, quick "explosive" repetitions, in order to really use the maximum number of muscle fibers.
Make sure that you focus on the lagging parts of the body, train them harder. Choose a range of repetitions and intensity that you consider moderate for your workouts. Moderate cardio exercises also help you look better.
Focus on flexibility and include exercises with weights in the program. Use weights and a variety of gymnastic exercises. What is very important, you need a full sleep and recovery.
In this phase, you also need to study different materials and try new exercises and techniques that you would like to use in the future.
Plan your workouts according to your goals, for the sake of which you will work for a certain period of time. If you take enough time to plan your workouts and focus on the efforts that need to be made in a certain period of time, you will cope with boredom, prevent possible injuries and not get stuck on the training plateau.
You can decide to increase the duration of any of the phases; You can also add recovery periods as you reach your goals. And the goals are endless. You can even create a periodization program for a separate, lagging body part, if you want to give it special attention.
The most important thing is to listen to your body, and use the right phases and cycles to achieve your goals. The monotonous mode of training, the same exercises and the same approach will lead to the fact that you will continue to trample on the spot.
I'm now 46 years old and although I look pretty good for my age, since 20 years ago I was engaged in bodybuilding. I was trying to do everything on my own and therefore for 7 years I got not a small experience and results. But today, at 20 I decided to go back to the hall . I know that you need to start with small scales to avoid injuries. Here in this article you write about the 3 phases of classes and with this I agree to all 100%, but practice shows that to these 3 phases, you need to add one more the smallest phase, but a very important one is training on strength. In this interval, the whole of the p goes to the maximum weight and a very small number of repetitions. One can even say that the repetitions are reduced to one, but the most. What does it give? Muscle mass will not give, but will add strength for further studies. And it is clear that before such exercises you need a thorough warm-up. I have a question: In what period is it best to use strength exercises?