Periodization...

  • Posted by a hidden member.
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    Jul 04, 2009 3:48 PM GMT
    So I've realized that I need to push myself harder at the gym in order to work some of my insecure spots. I already shake up my workout a lot when I go into the gym but I didn't know if someone had any resources that would help develop a periodization schedule so that I don't screw it up, haha.
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    Jul 05, 2009 4:05 AM GMT
    I use a periodization schedule for training for races.

    1st phase: Base building (4-8 weeks)

    2nd phase: Strength (3-4 weeks)

    3rd phase: Sharpen (2-4 weeks

    4th phase: Peak. (2 weeks)

    5th phase: Recovery phase (where I maintain about 2/3 of my average mileage during training cycle) (1-2 months)

    I'd imagine a periodization schedule for a gym routine would look like

    1. Base/Strengthen

    2. Growth

    3. Cut

    4. Maintenance/rest (where you'd do easier routines)

    I'm not an expert on the gym though. I think rest phases are important because you can maintain your gains while giving your body a chance to recover from the hard stuff. I've read as a general rule of thumb that each phase should last 4-6 weeks (?)
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    Jul 05, 2009 3:17 PM GMT
    thanks for the help, I appreciate it
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    Jul 14, 2009 11:27 PM GMT
    Periodization is also good for the head: you get to work toward new goals every few weeks, which makes it all a lot more interesting - so so I find.

    How about setting a long-term goal to work toward?
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    Aug 05, 2009 12:53 AM GMT
    well, I've had a weight goal of 175 for the past year or so... have been weight training at least 4 days a week, increased caloric intake and have taken down my cardio a lot and am still at the same weight so I am hoping maybe doing this would help.