Must Follow Periodisation Guide For Maximising Muscle Growth

Scott Edmed is back with another fantastic article. Today he talks about Periodisation.

I want to explain the term and training cycle of periodisation. When I first started training back at Uni for rugby I just did a number of random exercises performing a random number of sets normally of 10 reps. I wish I had understood and followed a properly researched programme of periodisation as this would have seen huge gains and progression compared to what I was doing!

Periodisation training has shown to be more effective than complete randomised programmes (e.g. some Crossfit workouts) by Rhea and Alderman in 2004 (1) and this is why I want to share this info with you.

The main goal of periodisation is to optimise recovery & minimise overtraining, while evoking a performance effect to improve your in-season capability.

In my opinion, periodisation is what is needed by anyone who has a specific goal and deadline in mind. You need a set structured routine comprising of relevant exercises to optimise your in-season performance.

Whether that be on the sports field, endurance sports, physique competitions or for fat loss.
References

1. Rhea, MR and Alderman, BL. (2004) A meta-analysis of periodized versus nonperiodized strength and power training programs, Res Q Exerc Sport, vol. 75(4), pp. 413-22.

The Cycles:

In simple terms a periodised training program is devised by taking into a count an athletes off-season, pre-season, in-season and recovery. It is a logical sequencing of training with predetermined time points based on goals.

Specific cycles have been devised that describe training ranging from a day to 4 years (seen below) and the specific type of training within each of these cycles would vary depending on where they fall within the overall training plan (i.e. off-season, pre-season etc.)

Workouts –

The workout should consist of relevant exercises specific to your long term goals. However, you should also have a short term workout goal to aid motivation and compliance! For example being able to hit that specific 1 rep max or hitting 8 reps of the specific weight. You could always take a look at the Simeon Panda workout for inspiration, or find one online.

Micro Cycle – A training block of 1 week within the meso cycle

The micro cycle is accumulation of a number of workouts over a week. In my opinion there should be at least 2 different training sessions per micro cycle. A specific micro cycle can be an introduction to the larger meso cycle, teaching a client or athlete specific movements or tips. A specific weeks training could also be tailored to a run up to a competition or match.

Meso Cycle – A training block of 3-4 weeks

This cycle is made up of many micro cycles designed around one specific purpose. Most programs use this cycle to develop one component of fitness such as strength, power, endurance or some other physical ability if it isn’t an undulating programme.

Macro Cycle – Training plan of around a year

The macro cycle consists of an annual plan and therefore includes all aspects of a periodised training program out season, pre season, in season and recovery. Because of its length, you will almost certainly make changes to it throughout the year.

Quadrennial Cycle – A plan of more than 4 years

Long term plans of 4 years in length often used by Olympians.

For example a bodybuilder will have a set date for his competition which will determine his periods of training and macro cycle. During his off season, ‘bulking,’ he will look to improve on his physique especially on his weak parts which were highlighted at his last comp. Training will be tailored to contain relevant exercises to assist him in his goals.

Meso cycle training will be altered throughout his off season depending on plateaus and progress, but as he gets closer to his comp, these cycles will be altered specifically to get him stage ready, this is pre-season, ‘cutting.’ This could mean that volume is increased and intensity is lowered, but training routines are not set in stone.

They can always be changed and altered depending on the athletes condition, supplements and diet.

The week leading up to his comp will have a specific micro cycle to make sure he steps on stage in the best condition. He will then be in his in season training cycle during his comp season. Post-comp season will be his recovery, normally in the form of reverse dieting and tailored training meso cycles, to improve health and get him back into his off season.

Design:

Obviously a cycle of training over a complete year, whether it be for an amateur or professional, should always be devised and conducted by someone with sufficient knowledge.

However let me share some of my own points to be considered:

An important point when setting up a training cycle is to always asses your progress as there is no cycle that will fit all. Therefore you should always be willing to making slight adjustments in training, if needed, to make sure you’re not hitting a plateau and get the most out of it individually.

Too often variation of training is limited when in fact intensity, volume, exercises, mode of training and frequency of training can all be varied across a periodisation cycle. This is why I stress it is important to always track and keep a log of both training and diet so small changes can be made.

The goal is to keep the body at or close to maximal adaptation as much as possible while training. Your body is adapting with every workout, so using the same number of sets and reps with the same weight week in week out, isn’t optimal. It should always be about progressing no matter what your goal is.

However, having said this variation should never be excessive or random. It should always be crafted to specific goals or an area of weakness.

There is a need for a preparatory phase to establish and workout the skill, weaknesses and strengths of an athlete. A prep phase will allow a coach to conclude how developed an athlete is, what type of training is needed and what time scale of each cycle is needed etc.

Is a de-load/taper period needed?

A de-load period can be used during any cycle even prior to a competition to maximise the athletes potential for a high level performance when they do return to the weights room. A de-load period could last anywhere up 2 weeks depending on the athletes needs and would consist of a reduction in both intensity and frequency of training leading to increased recovery.

If a de-load week is taken it is important to still train with the same dedication and commitment (just lower volume/intensity/frequency) to keep the muscle activation pathways stimulated and keep muscles moving. Your supplement intake may change, but its still important to keep your protein intake high, either eating whole foods or using protein supplements.

Do not worry you will not lose strength or size. This period of time does not have to be planned in advance, say every 4 weeks, they can be taken spontaneously, based on feedback from a coach or from your body.

Plan To Succeed

Hopefully this has given you a good insight in to goal setting, and planning to maximise your gains. Supplements are useful, but remember, that a proper plan and applying intensity to each and every workout, as well as being consistent, is the key to your long term success.

You can follow Scott over on Facebook or Twitter for more great info!