We wanted to share some training inspiration and guidelines to help goal setting for 2023.  Consider focusing on turning your weaknesses into strength. What part of your fitness triad needs work? Do you need to trim some weight after the holidays? Have you been lagging in cardio conditioning with the cold weather? Do you lack strength in a body part that needs some help? .Take the time to assess your weaknesses and make a plan for the new year. 

The key to generating physiological progress where none exists is having the knowledge, ability and willingness to institute appropriate changes. Humans are creatures of habit and all of us have preferences and favored ways of doing things. Our habits and patterns form us. As Aristotle noted - "We are what we do repeatedly." If we want to change what we are, physically, we must alter, change, the things we do repeatedly. If the goal is to transform the body to a dramatic degree, training modes and nutritional modes need to be transformed to a dramatic degree. If the body is stagnant, unchanging, continuing to do what you are doing will not, cannot, induce radical improvements in physique and performance. To generate progress, measurable, mathematical progress, there must be some sort of physiological inducement. More of the same is not an inducement. Check out our new post coming out this week about the pendulum of progress.



Using periodization you can preplan transformation progress to fuel positive results. Sync up the resistance training method, cardio mode and nutrition with the goal. Are 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 do you have to dedicate to training?
3. What length periodization timeframe can you commit to?

The wonderful thing about resistance training is that poundage can be adjusted; a beginner can perform 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. Read more about Ed and Dorian's training below.





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 your 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 week 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 complete the transformation it is important to sync up cardio and nutrition into the transformation equation. Below are links to posts on periodization in weight lifting and cardio to help build a plan for 2023.






For more information on our signature training techniques check out the posts below.

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Thanks
Marty Gallagher
Get Strong! Live Long!