Periodization in bodybuilding

Periodization in bodybuilding

March 6, 2020 Off By Jones Richard

Beginners who begin to comprehend the basics of “iron” sports, have to learn a great many secrets and nuances that can spur progress and accelerate the achievement of such a desired ideal. At the moment, we will talk about periodization – a fairly effective methodology practiced by many athletes. First of all, this is an option for experienced athletes, and it is mainly used by people who have been practicing for more than a year. With proper use, periodization in bodybuilding can be a real springboard for stopping progress – especially in combination with pharmacological support.

Periodization in bodybuilding

What it is?

In essence, periodization is cyclical changes in the training program, affecting both its individual components (for example, only the working weight), and radically changing the entire program. Having appeared about half a century ago, in about the 60s, it did not gain significant fame, since it was used mainly by acting athletes. However, the fact that periodization in bodybuilding is not forgotten and is still practiced suggests that this technique is quite effective (well, or at least not useless).

What is the use?

Monotonous and monotonous work, every day, from week to week, from month to month … You must admit, it can bother – and bother not only mentally, but also physically – because our muscles are able to “get used” to the load. Addiction significantly slows down progress – muscle fibers are not so willing to respond to given loads, their growth is suspended. Consequently, both strength indicators and muscle volume cease to increase.

Accordingly, a logical question arises: I often and regularly practice, I have a well-designed program, over the past six months I have felt serious progress, I am eating right … So what’s the problem ?!

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It goes without saying that the whole problem lies precisely in monotony and uniformity. It is for this reason that periodization, introducing something new, can very quickly “spur” our muscles, removing them from stagnation. At the same time, by the way, many athletes very often feel pleasant muscle pain after training – the most obvious sign that the lesson was unsuccessful.

As we can see, wave periodization in bodybuilding is a thing that is really relevant and undeservedly devoid of attention. Of course, many athletes in one way or another resort to this method – change their training – however, for a more serious result, you should adhere to certain principles in this matter.

Why is periodization relevant?

Yes for everything. Power, relief, mass – periodization can “spur” progress in any direction. It can equally well be used both for “drying” and in the offseason, for recruiting.

Duration and sequence of cycles

To begin with, we will determine the duration of the periods – probably the main factor in periodization.

On this basis, the following categories can be distinguished:

  1. A microcycle is the smallest period, usually lasting a week. The number of workouts at this time is desirable to increase.
  2. Mesocycle – a sequence of several weekly microcycles. Usually lasts a month or two.
  3. A macrocycle is a sequence of several mesocycles. It can last several months or a whole year (however, it is best to limit it to 4-6 months – it is possible that within such a period it will already be possible to notice the result and determine whether to continue in this mode or whether it is time to change the program).

The first two points – the microcycle and the mesocycle – are optimal for a sharp jerk, overcoming stagnation. And it doesn’t matter what exactly – whether in weight gain or in “drying”.

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Working weight (with a good example)

In many ways, the essence of periodization lies precisely in a certain change in loads. Forget about the consistent increase in working weights – if you are interested in periodization, you will need to change the system.

Consider an example in which periodization of loads in bodybuilding is used to exit stagnation in the bench press (in terms of working weights).

Suppose that at the moment your working weight for 5 repetitions is 120 kilograms (and bench press on an inclined bench – 100 kilograms), but for the next few weeks you have not been given a further 125. In this case, you can use the following mesocycle, consisting of 4 weeks ( relatively speaking – 1 month).

We divide the mesocycle into 4 microcycles and write the load for the chest:

Microcycle 1

  1. Day one:

bench press (classic): 60 kg x 10-12 times x 4 sets;
bench press (incline bench, head up): 50 kg x 12-15 times x 4 sets.

  1. Day two:

bench press (classic): 80 kg x 10 times x 4 sets;
bench press with a wide grip (arms wider than racks): 50 kilograms x 10-15 times x 4 sets.

Microcycle 2

  1. Day one:

bench press (classic): 70 kg x 10-12 times x 4 sets;
bench press (on an inclined bench): 60 kg x 10-12 times x 4 sets.

  1. Day two:

wide grip bench press: 60 kg x 10-15 times x 4 sets;
push-ups on the bars: amount – 50% of the maximum, at a high pace, 4-6 approaches.

Microcycle 3

  1. Day one:

bench press (classic): 80 kg x 10-12 times x 4 sets;
bench press (on an inclined bench): 60 kg x 10-12 times x 4 sets.

  1. Day two:

bench press (classic): 100 kg x 5-10 times x 4 sets (before doing this, 2-3 training sets with 60-80 kg);
push-ups on the bars: amount – 50% of the maximum, at a high pace, 4-6 approaches;
wide grip bench press: 60 kg x 10-15 times x 4 sets.

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Microcycle 4

  1. Day one:

bench press (classic): 100 kg x 5-10 times x 4 sets (again with less weight training approaches);
push-ups on the bars, as in previous times;
wide grip bench press: 60 kg x 10-15 times x 4 sets.

  1. Day two:

bench press (classic): 120 kg x 3-5 times x 5-6 approaches;
push-ups on the bars, as in previous times;
bench press (on an inclined bench): 60 kg x 10-12 times x 4 sets.
At the end of the mesocycle, return to the previous training program and try to gain new weight.

Thus, we can conclude: periodization (such a method that was used as an example) is a kind of “buildup” for your muscles – you do not monotonously continue to reap, but as if come back, and jerkily give the body a new, unusual load. Usually he answers this quite willingly, giving a good result.

Mixed cycles

As an option (ideal for mesomorphs), you can do it all the time, using periodization and cycles, including weight gain and further “drying”. It may look something like this (for example, we will use a four-month mesocycle):

  • We carry out 4 microcycles (1 month) with the calculation of work on power indicators (approximately as described above).
  • We carry out 8 microcycles (2 months) with the expectation of work on weight (“base”, large weights).
  • We carry out 4 microcycles (1 month) for “drying” (we include isolating exercises and cardio in the program, reduce working weights and the amount of rest).
  • We return to point 1 and repeat the cycle again, slightly changing the exercises in the program (for a change).

If you experience firsthand what periodization of training is, bodybuilding may well become a much more accessible and enjoyable activity for you – you will know how progress is accelerating.