Introduction:
With the huge span of fitness topics out there from nutrition to stretching it is easy to forget some of the fundamental elements that enable a person to really build muscle. This article will deal with the challenge you face every time you step inside that gym... the challenge of pushing limits. Before you read on let me just say that while no one is expected to break fitness barriers every single day (in fact trying to would prove bad for you) it is essential to build upon strength. In this article we will be discussing periodization training and how to best use it.
Periodization: Manipulating Your Muscles
So first things first, what exactly is periodization? Periodization is a concept developed and best represented by an author by the name of Tudor Bompa. It deals with a training program that has been around since Greek Olympic times; however, it has been often improvised into the style we hear about today. Periodization has to do with decreasing and increasing volume (reps x sets) and intensity (percentage of weight lifted based on a 1 rep max). This method is all about maximizing recovery of particular muscle fibers.
Another way to think about periodization is to think of it like cross-training except just for lifting weights. You sort of "cross-train" your muscles by changing the volume and intensity and by doing this you make sure that all muscle fibers are worked thoroughly at some point during the training process without idling becoming used to your workout.
Periodization Stage 1:
It is best to build a strong foundation of muscle endurance and fitness before lifting any really heavy weights. To do this you will have to weight lift using more volume. Usually a template of 4 sets with 10 repetitions will do nicely, and do about 65-70% of your maximum lifting capacity with whatever exercise you choose. Without this first stage it will be much more difficult to lift at full capacity and build strength fully in later stages.
Periodization Stage 2:
After about 4-5 weeks of this hypertrophy (high repetition) stage you will be moving on to a more intensive weight lifting stage. This will include heavier weights as well as fewer repetitions. During this second phase it is time to start building strength and power, usually an intensity of 80-90% of lifting capacity for each exercise. Do exercises of 4-5 sets with 6-8 repetitions.
One of my favorite training routines to merge into my workouts is the 5x5 (5 sets, 5 repetitions). This is a great repetition and set range for stage two. The main thing to remember when on this part of your training cycle is to struggle with the heavy weight but still manage to complete most or all sets.
Periodization Stage 3:
So it's been a couple of months now and you are seeing the fruits of your labor provided you eat right and get enough recovery and now it's time to see how much you can lift. This phase is all about lifting as much weight as possible. This phase typically has a set range of 5-6 with repetition range of 3-4.
During this stage it is important to be very "explosive" with your lifts and this means doing them quickly and correctly. The explosive aspect of this phase will involve muscle fibers you have yet to really work. By doing this you will help increase the effectiveness that the neurons in your body have at controlling your muscles. So if you do a sport this is a very good phase for increasing functional strength.
Great! But Then What?
The important thing is to keep changing the way you work your muscles. After the third stage you should go back to doing something like stage one. The way this works is that now you'll be able to lift more weight than when you started stage one. So once you restart at stage one, your 65-70% lifting capacity will now be greater.
Don't Forget Recovery!
Even if you make a great workout program and follow it exactly, it could still get you nowhere if you do not recover properly. Recovery is extremely important to gaining muscle. Why? Because it is truly the only time you CAN gain muscle. When you lift you are actually breaking down muscle, not building it.
