You may have heard about planning your training into different periods. And from those who advocate periodization, you may have heard that this is where the real results are hiding. But what does periodization so magical?
Muscles consist of both explosive and slow fibers, and they respond to different types of training. If you are training explosive strength, ex. train at lifting your 1 rep max in a lift, the explosive or fast muscle fibers are working. If instead you do balance and endurance strength exercises, you work with the slow fibers.
Different starting conditions
Everyone has a different body composition, different number of explosive and slow fibers, but with practice you can reverse the situation and work on your weaknesses. Changing the type of training allows you to attack the muscles in different ways. After a while they get used to the workouts you do and then there has to be some changes in the program again, or else the development will stop and there will be no more results.
However, between maximum strength and endurance, is the basic strength, it’ll usually start with, two sets of about 15 repetitions. The error many beginners do is that they get stuck there and never move forward. Then the progress stops since the basic force main point is to establish contact between muscle and nerve, not to build more muscle.
Periodization, no game
Periodization or mixing your strength-training periods, has a lot of advantages, but periodization is not a game. The heavy periods will make you feel heavy in the body and tired in general.
Periodization also consists of a swap between the intensity of fitness training which means that you can feel a huge strain under the heavy periods. In addition to the various components in timing, it should also be emphasized that strength and cardiovascular training should be in the same phase. E.g. heavy intervals during heavy periods – more endurance training during periods of lighter weight training periods.
Periods may change in length, but for an ordinary exerciser it works well with two weeks between swaps, because it involves a large variety in their training program, which brings fast results.
How heavy and light should I lift?
Heavy periods – most common are four sets of eight repetitions, but you can go down to four sets, where you just cope three repetitions. That is really heavy. During the lighter periods – most common are three sets of ten repetitions. You can add a class similar to “body pump” during the easier weeks, if you’d like. In those classes you might get up to 100 repetitions per set and muscle group, which is really good endurance training.
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