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Periodization Routine
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Periodization Workout Routine
The only way that your body can continue to adapt to the weight you lift is by cycling your workouts to avoid training plateaus. After the advent of sports science and the fitness explosion that started around 30 years ago the sophisticated study of building muscle started using the word periodization instead of cycling.
Periodization is the change (cycle) required for continued growth or conditioning needed for improvement. It is the adjustment, periodization or cycling of training variables like load, volume and relative intensity. But it also includes perceived intensity and many other factors specific to the objective.
Periodization is essentially the correct planning ahead to achieve the specific objective of the person training. They are the microcycle, which deals with one to 7 workouts, the mesocycle which deals with a 4 to 8 week cycle and the macrocycle which deals with the final achievement of a specific goal by combining various mesocycles.
Without going into the various complexities of periodization the above description is called linear periodization, there is also non-linear periodization known as the conjugate method. Non-linear periodization can be very specifically adapted to sports like baseball, football, wrestling, swimming, volleyball and track.
If you cycle your training you will be doing some form of periodization usually based on the manipulation of the four compound movements with isolation movements added. The muscle building part would be 3 or 4 sets of between 6 to 10 reps with short rest periods and reaching failure on the last rep.
The week or microcycle of heavy weights would be followed by a de-loading week where the compound movements you did are removed. The next microcycle would be strength where the compound movements would return doing only 2 to 5 reps with maximum weight to failure.
In conclusion periodization is the ability to plan your workouts in order to achieve a specific objective. From increasing anaerobic capacity to cardio interval training and de-loading so that maximal efficiency can be achieved from every workout that you do.
The periodization routine listed below is a split routine that will double your strength in 6 weeks according to a study published in The Journal of Strength and Conditioning Research. Please note the set and rep changes in following workouts 2 and 5 and 4 and 6 so that you can adjust sets and reps accordingly.
Monday & Thursday (upper body)
Workout #1 & 4: Incline D/B press 5 X 5 reps, Workout number two and five: 3 X 15 reps, workout number three and six: 4 X 10 reps
Workout #1 & 4: Seated Cable Rows: 5 X 5 reps, Workout number two and five: 3 X 15 reps, workout number three and six: 4 X 10 reps
Workout #1 & 4: Wide-Grip Lat-pulldown 5 X 5 reps, Workout number two and five: 3 X 15 reps, workout number three and six: 4 X 10 reps
Workout #1 & 4: Standing Military Press 5 X 5 reps, Workout number two and five: 3 X 15 reps, workout number three and six: 4 X 10 reps
Workout #1 &4: Chest Dips 5 X 5 reps, Workout number two and five: 3 X 15 reps, workout number three and six: 4 X 10 reps
Workout #1 & 4: Incline D/B Curls 5 X 5 reps, Workout number two and five: 3 X 15 reps, workout number three and six: 4 X10 reps
Workout #1 & 4: Triceps Pushdowns 5 X 5 reps, Workout number two and five: 3 X 15 reps, workout number three and six: 4 X10 reps
Tuesday & Friday (lower body)
Workout #1 and 4: Barbell Squat 4 X 10 reps, Workout number two and five: 5 X 5 reps, workout number three and six: 3 X 15 reps
Workout #1 & 4: Leg Curl 4 X 10 reps, Workout number two and five: 5 X 5 reps, workout number three and six: 3 X 15 reps
Workout #1 & 4: Leg Extensions 4 X 10 reps, Workout number two and five: 5 X 5 reps, workout number three and six: 3 X 15 reps
Workout #1 & 4: Calf Raises 4 X 10 reps, Workout number two and five: 5 X 5 reps, workout number three and six: 3 X 15 reps