Today I want to talk about something that I’ve always, always done when it comes to creating my workout routines and programs.
As I’ve mentioned before, one of the best ways to avoid a plateau is to consistently change your workout routine. New exercises, new workouts, new rest times, rep ranges, and tempo all make a big difference in how your body will respond.
Periodization is a way of cycling through various training programs during a specific period.
This is a great way to work towards a fitness or sports goal.
For example, if someone were brand new to working out, I would create a 4 – 6 week weight training program based on introducing the basic exercises and building a foundation of strength to work with. During this time period I would keep rest a little longer than normal, to help the person obtain the cardiovascular fitness needed for the weight training program.
After working through this foundation phase, I would then begin to incorporate a muscle-building phase into their routine. I would then create another 4 – 6 week weight training program, based on working with different exercises, having shorter rest times and begin adding in different styles of training.
This would continue for 4 – 6 weeks, before moving into the next program of building strength.
Do you see what’s going on here?
I’m using periods of 4 – 6 weeks (depending on the person) and working with different styles and techniques of training. This not only helps to avoid plateaus, but definitely helps increase progress.
During this periodization phase, the client (or you) should be working on eating cleaner outside the gym because this is pretty much THE most important thing when it comes to getting leaner! (Lushious Eats has a ton of healthy recipes to help you!)
As it all sounds pretty simple, putting together a program correctly needs a lot of thought, creativity and knowledge. When someone is a beginner to weight training, learning the basics is most important and this beginner weight training program is an excellent place to start. It gives you six weeks to work through, and at the end of the six weeks would be time to create adjustments to the program, based on your goals and how your body has responded.
For example, when I create a 6 week program for myself to follow, I would use less exercises which target the triceps than what someone else may use. My triceps are defined more than my biceps, so working with them during a chest workout day, and only using a few isolation exercises on top of that is good enough for me, but this may not be necessary if it were someone else. Maybe someone else may need a full tricep focused day added with either biceps, chest or back.
This is more important once you’ve begin to develop and shape your body. In the beginning when you’re new to exercise, you do not need to really use a lot of isolation exercises. When you begin working out, you want to target your entire body equally. This workout plan is a great plan which does that, and will help you begin your road to fitness success. I’ve used this plan before, and can say nothing but the fact that it works.
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So my friends, keep fit, stay happy and healthy, and continue to change your workout routines! I promise you that changing your workout routines along with your exercises, will not only keep you fit and having fun, but you’ll end up loving to challenge yourself with new exercises and techniques on a regular basis. It kind of becomes addicting and once that happens, motivation is overwhelming!!
Give it a try and let me know your thoughts!