Organizing Your Long-Term Training

After you’ve been training regularly for at least three months, you’re no longer considered a beginner.  You can now attend group exercise classes suitable for intermediate to advanced participants. More

important, if you want to avoid hitting a plateau and continue to make gains in strength, you need to progress your program.Studies show that the most effective method to progress your program is through a process called periodization. Periodization involves varying volume and training intensity and simply means organizing your program into different periods, each lasting about four to eight weeks. Each period has a different theme. For example, one month you may use weight machines, and the next month you may switch to dumbbells and barbells. Or you can change the number of sets, repetitions, and exercises you perform from one period to the next. Athletes use periodization to vary their weight lifting (and other types of training) from their off-season to their competitive season. Periodization is more than a fun diversion; this strategy gives you better results. Half the women did a typical circuit of 12 weight machines , performing one set of 8 to 10 repetitions per machine. They

continued this workout three times a week for nine months. The second group engaged in periodized training, systematically changing the number of sets, reps, and exercises they performed. Initially, the groups showed comparable strength gains. But after four months, the circuit group hit a plateau. The periodization group continued to make steady progress throughout the nine months. Recommend that an introductory periodization program include five distinct phases, each lasting about a month. 

Prep Phase: During this period, you prepare your body for the challenges ahead with a basic workout. Use light weights, perform one to four sets per muscle, do 12 to 15 repetitions per set, and rest 90 seconds between sets.

Pump Phase: In this phase, you step up your efforts a bit. You lift slightly heavier weight, perform 10 to 12 reps per set, do three to eight sets per muscle group, and rest only 60 seconds between sets. The pump phase is a good time to introduce a few of the advanced training techniques, such as super sets and giant sets.

Push Phase: In this period, you do 8 to 10 reps per set, resting 30 seconds between sets. You do only two or three different exercises per muscle group, but you do several sets of each so you can use the

advanced training techniques, such as pyramids

Peak Phase: In this phase, you focus on building maximum strength. Do 6 to 8 reps per set, 15 to 20 sets per muscle group, but fewer different exercises. For instance, you may only do one or two leg exercises, but you do multiple sets of each exercise and six to eight repetitions per set. Rest a full two minutes between sets so that you can lift more weight. This phase is your last big effort before you take a break from heavy training.

Rest Phase: In this phase, either you drop back to the light workouts you did in the prep phase, or you take a break from weight training altogether. Yes, that’s right, we’re giving you permission to stop lifting weights — for as long as two weeks. Resting gives your body (and your mind) a chance to recover from all the hard work you’ve been putting in. After your break, you move back into your next periodization cycle with fresh muscles and a renewed enthusiasm for your training. If you’re hell-bent on toning or building up your body, you may be tempted to skip the rest phase. Don’t. If you never rest, at some point your body starts to break down. You stop making progress, and you may get

injured. If you want to get fit, resting is just as important as working out. We present just one model of periodized training. The possibilities are endless. Depending on your goals, you may want to emphasize or play down a particular phase. For example, if you aim to get as strong as possible, spend more time in the peak phase; if you’ve been lifting weights for years, shorten the prep phase or skip it altogether. An experienced and well-educated personal trainer helps you design a periodization program to meet your needs.\