Periodization 101 (part 2 of 2) - Page 2© Matt Danielson
Page 2
Apr 6, 1999
Heavy period - 4-6 weeks
Transfer period - 1-2 weeks
Light period - 4-6 weeks
Transfer period - 1-2 weeks
Heavy = 4-8 reps, 2 min rest
Transfer = 6-10 reps, 1 min rest
Light = 10-15 reps, 40 sek rest Needless to say, you'll have to experiment a little to see what works best for you. The one thing you can be sure about though, is that when the results starts flattening out it's about time to do the opposite of what you're doing!
And what else? Well... As usual, the most effective things are pretty simple. This is it! Just keep cycling, fine tuning to make sure it works for YOU, and you're there. However, remember that the short-term goals can vary - while strength increase is a natural milestone in the Heavy-period, simply pushing yourself rep by rep deeper into the pain zone (lactic acid!!) can be sufficient for the Light-period. Just make sure to always have a suitable goal for each gym session, regardless of period, and achieve it before going home.
Go To Page:
1
2
The copyright of the article Periodization 101 (part 2 of 2) - Page 2 in Weight Training is owned by Matt Danielson. Permission to republish Periodization 101 (part 2 of 2) - Page 2 in print or online must be granted by the author in writing.
Sure, looks like an Ok split to me - even though I would train Chest/Triceps on the same day and Back/Biceps on another day, as you wouldn't run the risk of having your training impaired by a sore "he ...
|
Will the program below make me loss fat while maintaining muscle mass?. Will this overtrain me or is this not enough?.Mon chest & back
Tue biceps,triceps,forearms and 45 min cardio
Wed res ...
|
For a complete listing of article comments, questions, and other discussions related to
Matt Danielson's
Weight Training topic, please visit the Discussions page.
|
