To Periodize or not to periodize – Part II

Posted: September 27, 2013 in fitness, fun

In my previous post on the subject of periodization, I addressed the concept of periodization in exercise programs and my position on it.

I’m going to follow that up with something that I feel to be very important when it comes to resistance training.

Anyone who has picked up a book on physical training knows that the “comfort zone” is your worst enemy when it comes to bodybuilding. Taking a moment to think about this it becomes immediately evident why… we train with weights to induce stress to our bodies in order to imitate a muscle-building hormonal response. If we become too comfortable with our training regimen it becomes a “routine” which is exactly what we don’t want.

In order to release growth hormone we must constantly challenge the body with new and/or more intense stimulus. To allow the body to adapt favorably, this progression comes first in the form of progressing within a routine, then by altering the variables within it. This is where I feel the true power of periodization truly lies.

I still hold to the idea of doing the majority of your training based on a specific goal, but changing up the exercises, the total volume, etc can have a powerful affect on progress.

Everyone has heard of “Newbie gains”. This comes largely as a result of giving an untrained body a new stimulus that forces it to adapt, and newbies have a lot of areas that need improvement. The more advanced you become the more you have to do to create a physically stressful environment.

The first thing that probably pops into mind here is “just do more!”. Unfortunately it’s not that easy because there comes a point of diminishing returns. If you don’t give the body adequate time to recover from the stressful hormones while it raises the anabolic ones, you’ll find yourself constantly at the wrong end of the hormonal meridian.

Similar to what I said before, “periodizing” calories can also be an effective way to affect your body’s response to training.

Here’s another thing to consider…. Different rep ranges work different muscle fibers… if some of those fibers are not worked you are losing out on some potential gains.

For example: Since I’m coming off of a contest prep (where my rep ranges were mid-to high), I’m now spending the next 6 weeks focusing on training a little heavier but also supplementing it with hypertrophy training.

Go forth and grow!!!

Related: Unconventional Training methods Part 2

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  1. […] Progressive overload training implies that we are progressively giving the body more and greater stimulus than it is accustomed to. This stimulus can come in many forms. For some ideas on how to accomplish this check out the following posts: Intensifiers; How to lift heavier weights; Periodization […]

  2. […] do we do all of them? Wilson does not specify how in this article aside from using the word “periodize“. Knowing that he has an involvement with Ben Palulski who recently has been selling a […]

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