Peroidization Training. Is It Necesary?? [Ask Mike]
October 19, 2009 | Leave a Comment
We haven’t had an installment of Ask Mike in a while but here we go with a great question from Mark. If you have a question that you’d like answered on the blog just go here and submit a request.
What is your view on periodization? I always assumed that periodization should be used more for athletes or for folks with a deadline (sport, race, wedding etc.). Does an “everyday” client looking to lose bodyfat or general fitness need to do sets of 4-6 reps for a few weeks in order to reach their goals (weight loss, conditioning, etc)?
I know the body adapts to the same workouts, but doesn’t changing the exercises every couple of weeks avoid this?
If someone just used a rep range of 10-15 and changed (multi-joint, compound) exercises every 4 weeks and adjusted loads when needed –would that be enough to stay in shape the rest of your life?
If I’m missing the point on periodization?
Thanks again for your info in your site ——–I love the info…….
Mark
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Even though this is “Ask Mike” I knew I wanted to find one of the most qualified people I could to answer this training question (as you know nutrition is my gig). Keith Scott (the author of Unbreakable) graciously answered Mark’s question about periodization. Here’s Keith’s answer.
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Periodization needs to be looked at as a process of varying your training regimen at fixed time intervals so you can make changes or make gains.
In simpler terms, it is a long-term plan with fixed intervals of change. It can be used in sports training but also general fitness, fat loss, etc… Is it necessary? I think so if you really want to see optimal changes in the shortest period of time. Besides that, it is another way to do it all safely. It doesn’t have to be complex, but I think it needs to be there. The
biggest mistake people make in their routines is having no fixed or real plan. Periodization is the plan…
It can be as easy as doing 3 X 12 for 4 weeks with weights, and then doing 2 weeks of body weight training with 45 seconds intervals and then back to 4 weeks of weight training with 3X8. Whatever you choose to do, do it with a plan.
I use it with fat loss too.
Weeks 1-3 – Prep – 2-3 X 12-15 reps, and HIIT work with 30 on, 60 off
Weeks 4-8 – Base strength and hypertrophy – 3-4 sets of 6-8 reps (heavier) with HIIT on off days at 20 on, 45 off
Etc…
The bottom line is that you need a structured plan with set times to do these changes. Sounds like you already have a concept of this. Structure it more, and plan it on paper. Stick to it and adapt when needed.
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Got an opinion? Didn’t Keith’s answer just bring up more questions? Post a comment below.
The Best Fat Burning Machine
March 17, 2008 | 3 Comments
What is the best fat burning machine out there? That is a trick question. The best fat burning machine is your own body. However, let’s talk real machines.
One of the most common questions I get from clients and gym goers is which piece of “cardio” equipment they should use. Read more
“No weight training for me, I’m just going to do cardio today!”
February 27, 2008 | Leave a Comment
How many times have you heard something similar to that or said it yourself. I bet a lot. I hear it all of the time and have been guilty of telling people to just do cardio today instead of weights. Looking back and thinking about it, many of us have missed the boat with our “cardio day.”
Let’s break it down…honestly. Why do most people do “cardio” in the first place? To get in better condition for their daily lives? Maybe some, but most, I would venture to say do their cardio during the week to lose unwanted weight. Seriously, poll people you workout with and ask them why they would walk, jog, or do anything for more than 30 minutes at a time on a machine. Most will tell you that they are burning calories or fat…something like that. Some may be working on the fitness, trying to strengthen their heart or similar, but most are really trying to lose unwanted weight.
Getting Physical
February 7, 2008 | Leave a Comment
So, you want to start a workout program? You want to get into shape? Lose some weight? Get buff? Feel good?
Time to get physical. But before you do, make sure that your workout plan as everything that it needs to get you where you want to be.
How do you like your salad? Just lettuce? No dressing, no croutons, no cheese, no carrots, etc…. That would be a really boring salad and wouldn’t get you anywhere nutritionally. You need to build up your salad and make sure you have a little bit of everything. Add as much as you can, without overdoing it. At the very least, it needs the important components. Proteins, veggies, fats, and maybe some sweet fruit.
Workout plans should be developed in the same kind of way. Throw on what you need, leave off the rest…but make sure you have the musts. Read more
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