Though the concept had been around long before bodybuilding became popular, let’s go back to the golden era of bodybuilders. But if that’s not the season you want to be in right now and you want to blast your way into new muscle growth, periodization is going to be your best friend, so keep reading… The History of Periodization in Bodybuilding **There are seasons where we may just choose to maintain our physique, thus we may just stay on that same routine for a while. And you would miss out on the potential muscle gains you would make by using periodization. You would still maintain your physique and strength, and you would even make some progress along the way.īut that progress would be slow. In all reality, you could do the same workouts for the rest of your life. It’s not so much that your workout routine stopped working.
You were stoked because of the gains you were making, right? Your muscles were sore, you got stronger, and you were looking more jacked up!īut what happened after about the fifth or sixth week of doing that same routine? You weren’t as excited as you were when you first started. Think about the times when you started a new workout routine. Periodization in bodybuilding essentially means planning out your workout routine with multiple phases to promote continuous muscle growth. How Periodization Applies to Bodybuilding I’m just giving you the basic background of it but we’re about to talk more about how this method applies to bodybuilding, and how you can use periodization to create your own routine for your goals. In short, you’re simply changing your workouts at certain points throughout the year in order to achieve more muscle gains. This is where you need to plan out the actual workouts you’re doing each day, for each muscle.ĭon’t let the concept of periodization overwhelm you. Your microcycle breaks your training down into more detail for that particular week, and day-to-day. Then you may move on to a phase that focuses on hypertrophy. That would be your mesocycle for that phase. You have a strength phase that last six weeks. Here is where you’re breaking up the different phases of periodization. According to the article ‘ Macrocycles, Mesocycles and Microcycles: Understanding the 3 Cycles of Periodization‘ on the Training Peaks website, this cycle is between two to six weeks. For example, as a bodybuilder creating your plan for a competition you may want to gain a certain amount of cycle while dropping your body fat to a specific range. You need to have a clear vision of what you’re training for and why. This is where you need to assess where you plan to be at the end of your training. The macrocycle is composed of the majority of your training phases (except for the final), which we’ll talk more about that later. Here is where you need to really assess your end state of how you want your physique to look or how strong you want to be.
The macrocycle is based on your overall goal for that phase. These elements are used to plan your program out for an entire year. Periodization is broken down into cycles. Planning Your Training with the Cycles of Periodization This is from the Sports Journal article ‘ Tools and Benefits of Periodization: Developing an Annual Training Plan and Promoting Performance Improvements in Athletes‘ by Michael B. **The graph below is a visual of how periodization works. This is the time you would move on to the next phase of training. You’ll initially make gains but only to a certain point in which you hit a plateau. The idea behind periodization is to take your muscle growth and strength to a new level once you’ve adapted to a particular training style.įor example, you may be training heavy for strength. This model takes you through different levels of intensity and volume based on cycles and phases. In the 1960s, Russian sports scientist Leo Matveyev proposed a periodization model for weight training. The originator, Hens Selye was performing research on the body’s response from stress, according to Garret Rieck and Justin Lindin, contributors to the article ‘ Selye’s Concept of General Adaptation Syndrome.’
The concept of periodization is based on Selye’s General Adaptation Syndrome (GAS). COMPLETE BODYBUILDING PERIODIZATION PROGRAM.Planning your training with the cycles of periodization.History of periodization in bodybuilding.How periodization applies to bodybuilding.
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