The best magazine
Good and hard.
There are a lot of elements and one of the most important ones is periodization.
Periodization is a systematic way to program variation into your workouts.
Instead of training at peak intensity all of the time, you structure your intensity levels in a way that permits long-term recuperation and growth.
Start by taking a short break from training.
Then ease into your periodization by lowering your intensity by 30 percent.
For the next eight to ten weeks, slowly increase the weights you use and the number of repetitions you do.
After a two- to three-week phase of lower intensity, begin a new periodization cycle.
In the long run, you'll see how to build muscle mass.
A well-designed periodization program is essential for optimal growth.
By working in sync with your body's growth patterns and limitations, you can ensure that the maximum growth stimulation is provided at the right times and in the right amounts.
Excessive training is avoided, along with the frustration and disappointment that often comes with it.
An organized arrangement of intensity and volume fluctuations provides the ever-increasing stimulation required for muscle growth without pushing your body into overtraining.
Instead of playing it safe by constantly applying a sub-maximal level of force, you can give your all at the gym for certain periods without fear of overtraining.
During these high-intensity weeks, you can force your muscles into a growth response by lifting more weight and/or doing more repetitions than you have done previously.
Then you give your muscles some time to consolidate their gains and build a foundation for future growth.
In this way, programmed change will lead to consistent size gains.
Periodization is frequently done by powerlifters, who start out with relatively light weights and large numbers of repetitions at the beginning of their training programs and then gradually increase the weights while reducing the repetitions per set as the day of the competition gets closer.
Competitive athletes in other sports schedule their periodizations to coincide with their meets as well, timing everything so they reach the event in peak condition.
Athletes who don't compete can use shorter periodizations year round.
Source: ...