With 2022 just around the corner we wanted to share with you some periodization information to help you jumpstart your progress for the new year. The wonderful thing about resistance training is that poundage can be adjusted; a beginner can performan the exact routine used by Dorian Yates or Ed Coan but with 1/10 or even 1/20 of the poundage. Regardless the workout choice, follow the rules: start light and build technique as this will keep you safe. 90% of weight training injuries are attributable to two causes; too much poundage or straying outside the technical boundaries of the lift. Use realistic poundage for the rep range that you select.

Sync up the resistance training method with the goal. Ar you seeking to add muscle? Use an intensity-biased method. Are you seeking to reduce body fat? Use a volume-biased approach. Place the goal into a periodized training template. Start off light and easy as this allows acclimatization to the workload while perfecting techniques and creating critical momentum. The biggest mistake rookies make is to start the periodization cycle off too heavy. Start the process off below capacity and end above capacity. A periodized approach requires you commit for 6-12 weeks. The sole goal of progressive resistance training is to build and strengthen muscle. Reverse engineer a training program that fits the realities of your life. Answer three key questions and you can construct a customized training regimen.
 

1. What are your realistic goals? Add muscle? Reduce body fat?
2. How many days to you have to dedicate to training?
3. What length periodization timeframe can you commit to?

Once you have decided on a goal and determined the number of training days you have available, select an appropriate training template. Determine a timeframe and break the long term goal down into weekly benchmarks. Systematically achieve the weekly goals and arrive at the predetermined final destination. Perhaps you goal is to add 10 pounds of muscle in ten weeks. Each week you push your bodyweight up one pound; each week you grow slightly bigger and stronger. A mass building periodized template starts off with higher reps and lighter weight. Each successive week, poundage is increased. A lean out procedure is the mirror-image reverse. A 10 wek mass building periodization plan stair-steps ever upward until you arrive at a series of predetermined final goals. Each week you improve poundage used and this steady increase in strength gains converts into steady increased in muscle mass. 

To recap: determine if you want to add muscle or lean out. Pick one. Determine how many days you have to train. Select a weight training template that syncs up with your available days. Devise a 6 to 12 week periodization plan. Start with the desired end goal and work backwards to the start date, establishing small realistic weekly benchmarks for each lift and for bodyweight. Lifting performance needs to be nudged upward weekly, in some manner or fashion. We synchronize nutrition and cardio with resistance training to accelerate progress. Regardless the selected direction (add muscle, lose fat) rest assured that if you abide by the precepts and principles, if you generate the requisity training intensity the body has no choice, but to accede to your self-imposed biologic imperatives. See a sample plan below.





Check out these educational articles on training and nutrition. Ed Coan is one of the best at realistically planning his progress. This gave him a relatively injury-free and lengthy career in powerlifting. We have also included a post on how to rotate a multi-meal and intermittent fasting nutritional approach into long-term goals. Lastly, the High Intensity Muscle Parable outlines Marty's early, overzealous introduction to weight training at 13. 

 

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If you have any questions please click here. For more information on training techniques and tactics click on our Progressive Resistance Resource Page. Follow Us using the icons below.

    


Thanks
Stacy Gallagher
Get Strong! Live Long!