Load Periodization in Bodybuilding

Load periodization in bodybuilding

Periodization suppose the organization of training in blocks by changing different variable like load, volume, intensity for achieving  desired effect. In this article we will talk in detail about load periodization, which is one of the most important factors in building muscle mass. Switching to this kind of training help you to get continuous progress in the results within much shorter time.

Everything in our life is subject to certain cycles, and this is available for any kind of sports activities too. It is impossible to constantly train to your limits, because this is really harmful for your body. That’s why is very important to establish a weights periodization and strictly follow it for great results and no injuries. Moreover, this approach ensures a painless recovery of muscles and tendons.

If we take a look in the past, you can see that mostly of bodybuilders are not alternated their loads. They tried to use maximum weights, assuming that the degree of muscle fatigue will affect their growth. Unfortunately, this method was not successful because of constant nervous breakdowns, chronic fatigue and a variety of diseases, including cardiovascular.

As time went on, best coaches come to idea that better is to divide training in stages: basic, transitional stage, pre competitive, powerlifter stage. As it turned out, these periods allow the body to activate the entire physiological system, and by changing the load conditions to rest actively.

The right periodization of load in bodybuilding help to avoid plateau and help you in the achievement of good results. Nowadays there are several methods of cycling loads. Everyone of us is free to choose the one who fit most.

Any type of cycling activity are usually divided by the duration of the cycle in three phases microcycle, mesocycle and macrocycle. Some of you may think that this is the name of new motorcycles, but it is not. Now a closer look at each of them.

Let’s see further the main specifics of each of them.
Microcycle is the shortest in duration cycle, which usually lasts from several days to a week and includes several workouts. Several micro-cycles will be already mesocycle.

Mesocycle usually lasts about 4-6 weeks and have different purposes: for example, training to improve power performance, increase muscle mass and workout relief. Often this sequence is used by competing athletes. Several mesocycles will be already macrocycle.

Macrocycle is longest cycle, and includes all of the previous cycles. Macrocycles are usually used by competing athletes  who systematically by dividing the training process on the cycles get to the top of their form for the competition. Athlete with a primary and secondary level can easily compose his training program with only one microcycle and mesocycles.

There are three main type of load periodization:
-Linear;
-Nonlinear;
-Wave periodization.

Linear and nonlinear periodization are the most common types of load periodization.
Linear periodization implies a certain unidirectional progression, both in volume and in the intensity of training, where the change of any parameters will have linear progression. It consist of following phases: hypertrophy, strength, power and restorative phases. During each of these stages are reached different goal. Let’s take for example hypertrophy phase. During it are executed few sets of 10-12 reps meant to developed muscle growth.  During the next phase -strength, the number of reps is between six and eight reps. During power phase are executed several sets of 1-2 resp. The last phase suppose the avoidance of training in general.

This type of division is in contrast to nonlinear periodization that combines periods quite opposite to each other by volume and intensity, for example few and many reps trainings.

In case of non-linear training the load used in the next workout should not be higher by intensity than the previous one, that is, an alternation of light and heavy workouts.
In bodybuilding are very common cycling workouts with variable intensity, where hard training increases due to sufficient number of light workouts.

To be more clear let’s use an example. The goal of a person who did one back bar squat approach of 220 pounds with one repetition, for the next workout will be to increase the load to 250.

This model of load division simplifies the adaptation to exercise, and allows a much better and quicker recover after a hard training cycle.Nonlinear periodization often is an alternative to linear one. However, the last one is more criticized, and is not as popular as nonlinear is.
In case of linear cycling, there are periods when you get no results from weight training . Along with other disadvantages of linear load periodization have to be added inability to control the growth of fat tissue, causing the growth of not only muscles but a body fat too.

Therefore, linear periodization with all its benefits, yet reduces the effectiveness of the training process, unless you use special pharmacological preparations.

Nowadays widely used is as called wave periodization. In this cycle, the number of sets and reps change with every workout by gradual and slow progress in exercise intensity.

This method makes it difficult for the body to adapt under the conditions of the program, so this type is suitable for more advanced bodybuilders. Body of advanced bodybuilder does not respond to the classical methods of cycling loads, respectively, training is absolutely ineffective.

Therefore,the wave type of periodization is just for those with a very long experience in bodybuilding. Also, it has to be prepared individual methods of training using different variations of load  for each bodybuilder.

Load periodization is a very serious and important part of any process of training. It does not matter, whether you are a beginner or already an advanced bodybuilder, you should pay big attention, because only correct and systematic approach will make your muscle grow, increase endurance, and overall physical and mental health.

As you see linear periodization is more effective for beginner bodybuilder, non-linear for more advanced and wave one for bodybuilders with many years of activity in the gym. If you want increase weight than you have to increase the load during four weeks, and then take a week for deloading. It was proved that such an approach will keep you away from detrimental effects of overreaching.

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About F Kyle

It just me, i love to write and sharing nice articles and stories about sports, anabolic steroids and about how to build solid muscles.

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