What's the Periodization Method?
Periodization is the use of progressive cycles in resistance training. This is a progressive method used by athletes to improve all areas. This method forces you to work on both the fast-twitch fiber and the slow-twitch fiber. Fast-twitch fiber implies activities that are powerful and short in duration. The slow-twitch fibers are used primarily in endurance activities.
Periodization is used to avoid boredom and overtraining. Periodization is a variation of training programs, that way, the gains remain noticeable. You alternate high loads of training phases with decreased loading phases.
This method forces you to change your routine at the gym; you're surprising your muscles so you're building more muscle mass. With this method you're pre-planning your workout routine.
Periodization leads to muscle confusion. Always following the same routine can become boring; it can even make you decrease your gain after a while, and before you realize it, you've reached stagnation.
Using linear routine, your body knows what to expect. Then you start to notice that you haven't gained mass, strength or endurance as fast as you used to. By keeping your usual training for a few more months, you will reach what's called a Plateau. There will be no increase in any area at all. That's what happens when using linear routine; your body is able to predict what you are going to do.
Periodization is used to avoid boredom and overtraining. Periodization is a variation of training programs, that way, the gains remain noticeable. You alternate high loads of training phases with decreased loading phases.
This method forces you to change your routine at the gym; you're surprising your muscles so you're building more muscle mass. With this method you're pre-planning your workout routine.
Periodization leads to muscle confusion. Always following the same routine can become boring; it can even make you decrease your gain after a while, and before you realize it, you've reached stagnation.
Using linear routine, your body knows what to expect. Then you start to notice that you haven't gained mass, strength or endurance as fast as you used to. By keeping your usual training for a few more months, you will reach what's called a Plateau. There will be no increase in any area at all. That's what happens when using linear routine; your body is able to predict what you are going to do.
Everybody can benefit from it. From a sports athlete to someone who is simply looking to get into a good all around shape. Usually Periodization refers to weight training.
Knowing that there are several phases in your periodization program throughout the year, you can really plan each phase to fit what your needs are, depending on your personal goal. Everybody is different and responds differently to training. Periodization is a great way to focus on the areas you need to improve, from endurance to strength, speed, flexibility and size. Periodization will be beneficial to prepare for an event.
Athletes use periodization programs to help them achieve peak performance in their competitive seasons. When you talk about sports, you're talking about skilled athletes who use Periodization to reach the highest level in their field.
Knowing that there are several phases in your periodization program throughout the year, you can really plan each phase to fit what your needs are, depending on your personal goal. Everybody is different and responds differently to training. Periodization is a great way to focus on the areas you need to improve, from endurance to strength, speed, flexibility and size. Periodization will be beneficial to prepare for an event.
Athletes use periodization programs to help them achieve peak performance in their competitive seasons. When you talk about sports, you're talking about skilled athletes who use Periodization to reach the highest level in their field.
There are 3 different planning cycles in the Periodization program:
- Microcycles
- Mesocycles
- Macrocycles
- Microcycle is the short term plan. Typically between a single workout to a week.
- Mesocycle is the medium term plan. Duration can be between 2 to 6 weeks.
- Macrocycle is the long term plan. That's the annual plan.
You will divide your training into phases. For example, you will have an hypertrophy phase, a maximum strength phase, an endurance phase, a power phase and an active recovery phase.
You need to set reasonable goals.
For the max strength phase, use moderate numbers of both reps and sets, with between 80% and 90% of your 1 rep max.
In the power phase, plan for few reps, few sets, and weights of 75% to 95% of your 1 rep max. Make it your plan to do moderate numbers of sets and high numbers of reps for the endurance phase.
An example of a good periodization chart would look like this:
Phase 1 -Hypertrophy Phase
| Length Of Phase | Sets | Reps | Load (%1RM) | Rest Interval (between sets) |
| 4-6 Weeks | 4-5 | 10-20 | 50-65% | 1-2 Minutes |
| Length Of Phase | Sets | Reps | Load (%1RM) | Rest Interval (between sets) |
| 4-5 Weeks | 4-5 | 4-6 | 75-85% | 3-4 Minutes |
| Length Of Phase | Sets | Reps | Load (%1RM) | Rest Interval (between sets) |
| 3-4 Weeks | 3 | 3 | 85-95% | 4-5 Minutes |
| Length Of Phase | Sets | Reps | Load (%1RM) | Rest Interval (between sets) |
| 2-3 Weeks | 2-3 | 1-3 | 95-100% | 5-7 Minutes |
| Length Of Phase | Sets | Reps | Load (%1RM) | Rest Interval (between sets) |
| 2-4 Weeks | 1-2 | 10-15 | 50% | 1-2 Minutes |
Conclusion
There are different ways to periodize a workout program, depending on those goals. From a bodybuilder who counts on his physique to various sports that are all about muscle abilities, they each require different strategies. However, the beauty of using periodization is that it's a flexible system, so everybody can adjust it to his proper need. To see your progress, to work on reaching a specific objective, periodization will tremendously help you for that. And most of all you will stay away from stagnation. By planning the workouts ahead of time, periodization program will help you meet your long term, intermediate and short term goals.
Just keep in mind: Overtraning is counterproductive to building muscle. It's important to cycle your training through periodization to prevent this from happening.
