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Periodized Bodybuilding Routine



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Periodized Workouts


Have you heard the saying that a grave is simply a rut “with both ends kicked out”? That saying can be true for workouts as well if you always do the same thing. Variety adds spice to life and so does change to workouts. Changing your workout up may keep it from the graveyard of training routines as well.

Once you start changing your routine you enter into the world of “periodization.” Periodization is simply the process of setting a beginning and ending point in a workout routine. Some bodybuilders put together a specific periodization cycle to step them into perfect condition for an upcoming contest. However, you don’t have to be planning for a competition to take advantage of periodization.

Periodization allows you to custom tailor your workouts to meet a specific goal or need. To make periodization effective you have to have a specific result in mind and then set up your training to get there.

Avoiding the big mistake

One of the biggest mistakes made around periodization is lightening the weight load or easing up on the resistance side of the workout to focus on the cardio/aerobic or dietary aspects of the program. There is no need to cut back on the muscle blasting effect. You can change some of the things you are doing, but don’t ever drop intensity unless you have to (due to injury, etc). Change the workout scheme, but keep the intensity fire lit - at all times!

For those trying to trim the middle, as is frequently the case, cardio/aerobic is increased while calories are dropped. The effect is to burn more fat off the body.

Periodization routine - 12 week target

First three weeks - current training routine

Second three weeks - keep heavy duty compound exercises in place (squat, bench, etc.). Cut out some peripheral (isolation) movements, double cardio/aerobic sessions, start cutting calories gradually

Third three weeks - keep heavy duty compound exercises in place (squat, bench, etc). Increase repetition range on remaining peripheral movements, increase cardio/aerobic by 50 percent, continue to gradually reduce calories

Final three weeks - keep heavy duty compound exercises in place (squat, bench, etc). Maintain increased repetition range on remaining peripheral movements, increase cardio/aerobic by a further 25 percent, maintain low calorie level intake.


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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