Plateaus! By now, I am sure most of you are familiar with this term. To really take your Total Body Transformation to it's highest level, you need to avoid plateus at all cost. This takes periodization. Periodization incorporates some techniques that many of you may 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 lean muscle, strength, and leaness while limiting the chance of staleness or overtraining.
The classic model of cycle training, or periodization, was developed in Eastern Europe and applied to the sport of 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 our total body transformation training. It requires a long term commitment. It has long been recognized by the most successful fitness enthusiasts that they can't train at 100% intensity all the time. For some of you, it is very difficult to resist the temptation to train all out, all of the time. 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, a leaner and more muscular physique. The "down" phases are as important to your 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 cycles of progression and regression keep a majority of you frustrated with your lack of progress. You have managed to deceive yourself into a certain belief system that prevents you from seeking a way out. When a solution is presented, many of your responses are "that doesn't apply to me." It's very similar to talking to an alcoholic'until they admit that they need help, no one can help them! But it doesn't have to be that way.
I began cycling 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 competed a few 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 to my "pre-contest" training, my body would respond and my mind was always recharged with new intensity. Sometimes, I found it difficult to let go of my heaviest 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 cycle training is all about, however. It's about having a plan. But, developing your own plan is no easy task. The classical model of cycle training employs five specific phases, but there are numerous adaptations to the model. How long do you make the training period? Contrary to the classic model, I don't think we should be reaching a training peak just once a year. This is not realistic towards the application of total body transformation training. Much more benificial is the condensed version of reaching a training peak a few times a year. This promotes greater results as well as keeps motivation at it's highest level.
Following a cycle/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 anyone using the Total Body Transformation Plan to 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 (such as the workout presented in Part 1). This phase should start out quite easy for the first two weeks then gradually progress towards training at max effort by the fourth week. This phase should allow plenty of time to build momentum so a person can blast past their previous best's. The last two weeks of the progressive phase should be conducted with weights that exceed your 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.
After completing a 12 week cycle like this, one should expect to increase their strength, increase their lean muscle tissue, and improve their leaness. Now, if someone could complete this cycle just three times a year, they could be looking at significant gains in muscle, strength, and leaness. Let's take a look back. How long has it been since you've made that type of progress? For many of you, this would be a lifetime's worth. And, this is possible through the use of an effective periodization program! Over the past decade or so, more and more fitness enthusiasts training for total body transformations have been following a prescribed periodization program of one kind or another. And, more and more fitness enthusiasts have been making consistent, rewarding progress month after month. The type of progress that was previously only seen by those who were using anabolic steroids.
Listen up'CYCLE TRAINING is the key that many of you have been looking for to help open the gate to a Total Body Transformation!
James Cipriani is a certified personal trainer located in Danbury, CT. He is a featured writer for many fitness websites and magazines. His website is http://www.jimcipriani.com. Log on now! Filled with articles, e-books, it is your guide towards health and fitness RESULTS! While you are there, subscribe to one of the internet's Most Popular Bodybuilding and Fitness Newsletters - Jim Cipriani's Cutting Edge Fitness Chronicle. It's FREE. Each monthly issue is crammed with training tips, nutrition articles, supplement reports, exclusive discounts, and much more.
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