PERIODIZATION
by JAMES CIPRIANI
By now, I am sure most of you are familiar with this term. Periodization incorporates some techniques that many of you already use. Cycle or phase training is synonymous with periodization. The introduction of periodization into your training will interject a variation of training styles. This meticulously planned variation is sure to elevate your gains in muscle and strength while limiting (if not abolishing) the chance of overtraining.
Back in the late sixties, Arnold used a form of periodization, recognizing that his development improved with diverse training styles.
The classic model of periodization was developed in Eastern Europe and applied to Olympic lifting as well as track and field sports. It was defined as a one year plan of training, divided into phases. Each phase focused on a specific goal with all phases working as a stepping stone towards peak performance. Obviously, at the Olympic level, the athlete benefited from peaking just once a year.
But periodization is more than just a new term for an existing practice. It provides valuable ideas to the sport of bodybuilding. It requires a long term commitment. It has long been recognized by top bodybuilders that they can’t train at 100% intensity all year round. For the rest of us, it is very difficult to resist the temptation to train all out, all of the time. We live in a society that perpetuates the instant gratification mentality. This desire to get what the top bodybuilders have and get it now leads to frustration. Pushing yourself to stay at, or above, maximum levels results in complete overtraining, both physically and mentally. A workout plan incorporating periodization creates synergy between the “ups” and “downs” to propel you towards your ultimate goal, increased muscle and strength. The “down” phases are as important to you r overall progress as the “up” phases. During the down phases, your body recuperates and gains momentum to attack a new period of gains. This more relaxed training revitalizes your body and mind. The object is to progressively increase the level of each current “up” and “down” cycle.
A lack of planned periods of progression and regression keep a majority of lifters frustrated with their lack of progress. They manage to deceive themselves into a certain belief system that prevents them from seeking a way out. When a solution is presented to them, the response is “that doesn’t apply to me.” It’s almost like talking to a junkie…until they admit that they need help, no one can help them! But it doesn’t have to be that way.
You manage to deceive yourself into believing that you are in a "rut," and this prevents you from seeking a way out.
Like myself, many of you may have begum cycling your workouts by accident. I stumbled across the advantages of periodization while competing. I was an all out, 100% intensity trainer for years. When I began competing, I had to change my training style to one of a little lighter weight and higher reps to prevent injury in my low energy/low calorie state. This worked pretty well in my early days of competing. Then, after the competition was over, something unexpected happened. When I would switch back to my standard training schedule, my strength and muscle mass soared!!! My gains peaked when I would compete 4 times a year. This was contrary to what you would expect on a calorie restricted diet. I had found that the regular variation in training styles was providing my body with the stimulation it required to make gains and stay lean. As I switched from my “off season” training (where my focus was progressive resistance) to my “pre-contest” training (higher reps and lighter weights), my body would respond and my mind was always recharged with new intensity. Sometimes, I found it difficult to let go of the heavy weights for fear of looking “weak,” but I finally got over that when I realized I was making more gains by not going heavy all the time.
Going heavy sometimes and lighter others is not what periodization is all about, however. It’s actually about have a “master plan!” But, developing your own plan is no easy task. The classical model of periodization employs five specific phases, but there are numerous adaptations to the model. How long do you make the training period? I disagree with the classical model of peaking just once a year. This is not realistic towards the application to bodybuilding. I approve of the more condensed version of peaking three to four times a year. This promotes faster gains in bodybuilders as well as keeps motivation at it’s highest level.
Periodization is all about having a "master plan;" a method behind your weight training madness.
Following a periodization plan takes patience. Even the best plan is worthless if not adhered to. Periodization requires that you have periods of progressive resistance followed by planned “down times” where strength gains are not the focus.
I recommend bodybuilder use a 12 week periodization cycle with the first 6-7 weeks being a progressive resistance phase. During this phase, the rep scheme should be low. Something starting around 8 and moving down into the 6 and 4 range. This phase should start out quite easy for the first two weeks then gradually progress towards the lifter’s current max by the fourth week. This phase should allow plenty of time to build momentum so a person can blast past their previous rep maximums. The last two weeks of the progressive phase should be conducted with weights that exceed the lifter’s previous rep maximums. This progressive phase is followed by 6 weeks of training that focuses more on volume, allowing the body to adapt gradually to higher reps. Here the reps might start around 8 and progress to 10 and then 12. The increase in reps should come bi-weekly. I also like incorporating reduced rest intervals between sets. This really changes the prime fuel source and stimulates the muscles.
More and more lifters who train for gains in size and strength have followed a prescribed periodization program of one kind or another.
After completing a 12 week cycle like this, a lifter should expect to increase their maximum lifts on major exercises by 15 to 25 lbs. Now, this may not seem like a lot, but this is where patience is vital. If someone could complete this cycle just three times a year, they could be looking at 50 lbs on their bench, 70 lbs on their squats, and significant gains in muscle. Now, think back. How long has it been since you’ve made those types of gains? For many of you, this would be a lifetime of gains. And, this is possible through the use of an effective periodization program! Over the past decade or so, more and more lifters training for gains in size and strength have been following a prescribed periodization program of one kind or another. And, more and more lifters have been making consistent, rewarding gains month after month. The type of gains that were previously only seen by lifters who were using anabolic steroids.
Listen up…PERIODIZATION is the key that thousands of lifters have been looking for to help them unlock the door to new gains in muscle mass and power!
