| In your muscle building routines you need to consider | | | | you will surpass your former sticking point. When your |
| that periodization programs have several different | | | | gains start to stagnate again, begin another |
| phases. Athletes often begin by taking a short break | | | | periodization. |
| from training, usually a week or two. This gives the | | | | The precise length of your periodizations will vary |
| body time to recharge before beginning this | | | | depending on your particular sport and competition |
| high-intensity program. Be realistic about the break you | | | | schedule, but the usual length is eight to ten weeks. |
| need. Don't jump back into your training regimen before | | | | After this period, drop the intensity level at least 30 |
| you have fully recovered from your previous routine. | | | | percent for two to three weeks. If you still feel |
| At the same time, don't use it as an excuse to "kick | | | | overtrained after this two to three week break, take |
| back" once your muscles are replenished and ready | | | | an entire week off from the gym. You need a break. |
| for action. The amount of time should be just right, | | | | Then begin your next periodization. |
| allowing you to be mentally and physically refreshed | | | | There aren't many athletes who systematically |
| and eager to return to the gym. | | | | practice periodization. Yet many people wind up |
| The next step is to ease back into your training | | | | periodizing involuntarily by their own actions. |
| regimen. Initially, start with weights that are 30 percent | | | | Sometimes weightlifters are so compulsive about their |
| less than the weights you were lifting before your time | | | | training that they work out even when their bodies |
| off. Concentrate on your exercise technique, making | | | | can't cooperate due to stress or other factors. If this |
| sure that each repetition is done perfectly. Feel the | | | | happens too frequently, you may literally become sick. |
| movement of the muscle. For now, do only as many | | | | Then what happens? How to build muscle |
| reps as you did with the higher weight you were using | | | | afterwards? You take a week or two off, go back to |
| before your time off, even though you will not reach | | | | the gym and find that the weights you can lift are |
| total failure. Resist the temptation to go all out with this | | | | down by about 30 percent. Now you slowly work your |
| lighter weight, which would just mean doing a higher | | | | way back up to where you were before, in time |
| rep range. You should be warming up your body for | | | | surpassing your previous record. Sound familiar? |
| greater intensity later on. Just as you would let your | | | | Getting sick is an example of involuntary periodization, |
| car warm up a bit before you floor the accelerator, | | | | and unfortunately this is the only type of periodization |
| give your body a chance to ease into your new | | | | that many athletes know. Yet, why wait until your |
| workout program. | | | | body protests through illness to practice this training |
| Now, every time you train, slowly add more weight | | | | strategy? Get ahead of the game by adding |
| and intensity while staying within a rep range of six to | | | | periodization to your workout program and you will |
| ten. (Some sports will use lower rep ranges.) Keep a | | | | definitely see how to build muscle effectively. |
| training log so you can be scientific about this. In time, | | | | |