effective results

This Saturday, I’ll increase all my exercises with 2 repetitions. Every 2 months, I change my training to progress. The « periodization » is the method I use to progress in my training. You ever heard that word ?

What’s this ?

periodization

Periodization is simply the organization and planning of the training program. In sports, this schedule is based on the achievement of maximum physical abilities (strength, speed, power, etc.) for a competition. This method works with all training programs.

Most people « periodize » their training for specific goals like losing body fat or improve a body part. Generally if you have a specific goal for a period of time, you are using periodization. Here are various modern periodization’s terms  :

Training unit : Refers to a day of training

Microcycle : Refers to a week of training

Mesocycle : Refers to a period of 2-4 months of training

Macrocylce : Refers to a period of 1-4 years (Olympic athlete)

But where is that comes form ?

Many ancient civilizations used this kind of training organization to physically and mentally prepare theirs armies for battle.

Later, this method will be modernized and popularized by a Russian sports scientist, Leo Matveyev. Leo Matveyev’s periodization was for sports training and generally had to start with a physical preparation phase where the training intensity was low with a high volume of work.

This allowed to develop a basic hypertrophy, strengthen ligaments, tendons and other connective tissues and basically build a « base » for another specific training.

How it works

periodization training program

periodization training program

It’s simple, you start with a light weight and a lot of repetitions. Your body will adapt, at that time, you will add more weight and decrease repetitions. The majority of periodization for fitness/bodybuilding take between 4 and 12 months to complete the cycle.

Example :

  • For 1 month – 4 sets, 12 reps to 22lbs

  • For 1 month – 4 sets, 10 reps to 17lbs

  • For 1 month – 4 sets, 8 reps to 13lbs

  • For 1 month – 4 sets, 6 reps to 8lbs

  • End of periodization cycle = add weight.

  • For 1 month – 4 sets, 12 reps to 26lbs

  • For 1 month – 4 sets, 10 reps to 22lbs

  • For 1 month – 4 sets, 8 reps to 17lbs

  • For 1 month – 4 sets, 6 reps to 13lbs

  • End of periodization cycle = add weight

My periodization is a little different and lasts 6 months.

Here is my periodization for squat :

  • For 2 months – 4 sets, 6 reps to 264lbs

  • For 2 months – 4 sets, 8 reps to 264lbs

  • For 2 months – 4 sets, 10 reps to 264lbs

  • End of periodization cycle = add weight

  • For 2 months – 4 sets, 6 reps to 286lbs

  • For 2 months – 4 sets, 8 reps to 286lbs

  • For 2 months – 4 sets, 10 reps to 286lbs

  • End of periodization cycle = add weight

I do this for all my exercises and JEFIT application  helps me to track my progress. It’s up to you to try and find out how many months you need to change the repetitions number. I modified the traditional method because it corresponded better to my feelings, find yours.

This method is perfect to make progress and I really advice you to do it. The truth is that all professionals use it, do the same as them.

You want a free training program ? Click 

How you make your periodization ?

-Steph

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