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.\
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