Periodisation is an excellent tool for anybody who has hit a wall and cannot get out of a rut! This could be a lack of muscle gains, strength gains, or you are simply bored of having no structure to your training! Most people lose track and just go to the gym with no real direction or purpose, but this can all change today. Read on as this article aims to point out the many benefits of using periodisation as a means to enhance your gains and make the gym a great place to be again.
Periodisation is essentially like a timeline which has lots of smaller goals for you to achieve which leads to one big overall goal. By applying these simple principles to your training it can also enable you to focus on both slow and fast twitch muscle fibers.
Starting a periodisation plan is relatively easy. All you need to know is what exactly it is you want to achieve and then work backwards from here. For instance, you may want to gain 10lbs of solid lean muscle in 12 months therefore you workout exactly how much you need to gain a week and then create a training and nutrition plan to suit. However there are certain principles to follow when using periodisation.
The principles of periodisation are that you begin with high volume and use less weight, maybe using a repetition range in the region of 20 per set. This way your connective tissue is able to adapt to the stress and your slow twitch muscle fibers are also stimulated and in turn this can lead to a greater level of muscle hypertrophy. As you can see in effect the principles of periodisation is to go from high volume training to low volume training over the course of time which means that you haven’t left a single muscle fiber unstrained. This is then how periodisation has become so popular simply because it promotes muscle growth right the way through your body. More than this, you could describe it as ‘smart’ because you begin with high repetitions for the first few weeks, which enables your joints and muscle to adapt!
By the end of your periodisation training program you will be lifting up to 95% of your 1 rep max! This means you have really gone from one extreme to the other with your training style! The hope is that the shock of the constant change means your body will be forced to grow.
If you have found that regular training just isn’t working for you, this style of training may just work for you! Remember, it is all about been goal orientated so get your goal in place before hand!