I run into regular folks and fitness professionals all the time. Often, the conversation leads to training. People are typically happy to tell you what they're doing in their strength or conditioning programs, and I always listen. If what they tell me is in alignment with their goals, they're on the right track. Either their coaches know their business, or they're simply making good decisions about their training programming.
Most people, however, don't really have a plan in place for how to approach their strength and conditioning. Simply put, if your goal is to gain muscle strength and size, reduce bodyfat, and improve overall health and conditioning, you will need to follow a periodized program.
Periodization is the term used in the strength and conditioning field to describe the process of breaking down time into different periods, each with a slightly different focus. Generally speaking for non-athletes, this would mean cycling your hypertrophy (increased muscle mass), strength, power, and recovery cycles throughout the year, perhaps performing as many as 3 cycles through each period in one year.
An easy way to create a training program using simple macro/meso/and microcycles in a linear periodization model would follow something like this:
Weeks 1-4: Hypertrophy
Sets in the 3-5 range
Reps in the 8-12 range
Frequency in the 3-4 day/week range
Volume/Density: High
Weeks 5-8: Strength
Sets in the 2-4 range
Reps in the 4-6 range
Frequency in the 3-5 day/week range
Volume/Density: Moderate
Weeks 9-12: Power
Sets in the 2-4 range
Reps in the 2-3 range
Frequency in the 3-5 day/week range
Volume/Density: Low
Weeks 12-14: Active Rest
Light circuit work, light conditioning, or recreational activities with little focus on strength development. Emphasis is on recovery for mind, muscles, connective tissues, and mobility/restoration
This cycle could be repeated several times throughout the year, with off days being focused on skill development or metabolic conditioning.
Following a periodized program, whether linear or undulating, is necessary to allow your body periods of time for adaptation to stimulus, while also allowing for adequate recovery. It will help you measure improvements in strength, muscle size, and conditioning, as well as can be catered to support your needs. If you are predominately lifting for hypertrophy , you can spend a bit more time in a hypertrophy phase and a bit less in power. Otherwise, stick to your program.
If it's a well thought out and programmed training schedule, you will experience lots of success, and few plateaus on your training journey.
I'm here to help! If you're interested in fitness or nutrition coaching, give me a shout!
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