fbpx

Periodization in Resistance Training: Top Benefits

Periodization is an important concept in resistance training. It refers to the division of training into distinct phases, or cycles, each with its own specific goals. For example, a meso-cycle might consist of four weeks of training, with phases (mico-cycles) followed by a week of rest and recovery (check out our rest and recovery article here). This type of cycle can be repeated several times over the course of a longer training period.

The benefits of periodization are twofold. First, it allows the trainee to focus on specific goals during each phase of training. This can help to prevent boredom and ensure that the workouts are effective. Second, it helps to reduce the risk of injury by giving the body time to recover between workouts.

If you are new to resistance training, it is important to consult with a qualified trainer or coach to design a periodized program that meets your needs and goals. Safe and effective resistance training requires careful planning and execution, so don’t hesitate to ask for help if you need it.

Training Phases

The loading phase of a resistance training program is when muscles are overloaded with a greater than normal amount of weight. The purpose of this phase is to increase muscle size and strength. For most people, the loading phase of a meso-cyle could last 4-6 weeks. During this time, it is important to eat a balanced diet that includes plenty of protein and calories. In addition, you should focus on getting enough rest and recovery. After the loading phase is complete, you can move on to the maintenance phase, where you will continue to see results while training with lighter weights.

As any athlete knows, tapering is an important part of any training regime. The tapering phase is the period of time before a competition or event when athletes reduce their training volume in order to allow their bodies to fully recover. This recovered state is known as peak condition, and it is when athletes are able to perform at their highest level. Tapering allows athletes to avoid overtraining and fatigue, which can lead to sub-optimal performance on race day. Although the tapering phase may last for several weeks, the actual reduction in training volume should be gradual in order to avoid any sudden drops in fitness levels. As such, athletes need to carefully plan their tapering phase in order to ensure that they are able to perform at their best when it matters most.

Deloading is a strategic way to reduce the volume and intensity of your resistance training while still continuing to train. This can be done for a variety of reasons, such as injury prevention, recovery from a recent competition, or a general break from training. The deloading phase typically lasts for one to two weeks, during which you will reduce the number of sets, repetitions, and weight lifted. You may also choose to take more rest days during this phase. deloading allows your body to recover from the stress of resistance training and can help you avoid burnout or overtraining. As always, consult with a certified trainer or medical professional before making any changes to your exercise routine.

Remember

Remember, meso-cycle is the key to effective periodization in resistance training. This is because it helps to ensure that you are constantly progressing, while also allowing for rest and recovery. Keep in mind the key is adherence to its three phases: the loading phase, the tapering phase, and the deloading phase. By following a meso-cycle, you can avoid overtraining and injuries, while still making progress in your resistance training.

– Train Hard!

fitness program failure

Fitness Program Failure: Top Five Reasons

Fitness program failure happens for a reason, and with so many out there, both online and at local fitness facilities, you need to understand the top five reasons why programs can fail – as it will improve your chances of starting one that will work for you. That said, let’s paint a picture…

You just saw this great online program, or maybe it was a flyer at the gym. You know the one…it states you can get (fill in the blank) results in 12 weeks? The fitness guru on the material is in great shape, the sales pitch sounds great, you see lot’s of testimonials, fitness technical terms were all over…you buy it, you sign up, you download it, all excited, and in a month you’re wondering how anyone does it. You’re not alone, and you have probably encountered at least one of the five top reasons for fitness program failure…

1. Time

Having the proper time to follow a fixed workout program can be one of the most challenging aspects. To make the program work, you have to follow its schedule, both in terms of days of the week, but also in duration. For example, say it’s a 90-minute routine, five days a week, for 10 weeks…Can you do that? Many individuals look at plans online, and come away with the age-old “I can do that” and then find out it’s not so simple. There is also no real answer to this challenge outside of the one that you bring to the situation: Either you have the time, or you do not (and do not forget proper rest!). But that is the issue time brings to your efforts to follow a fixed routine, and why you are setting yourself up to see less than expected results if you cannot put in the time the program assumes.

Take away – you are going to struggle to follow the program, and get expected results, if you cannot provide the time the program requires. This is true whether you are using the local gym or working out at home. Do some real research into the program’s time requirements, and lean conservative in your schedule assumptions. And if you are working a home-based program, and do not live alone, then others might affect this too.

2. Acces

Do you have access to the equipment the program calls out? If it is a home-based program, do you have everything you need at home? If not, can you get them? Do you have space for them? Before you think the gym is safe for this element, think again. How many times have you been to the gym and it was packed? You could not get anything you wanted that night? Well, this plays out more so in a fixed fitness program – in that, say it’s leg day on your program, and every squat rack, leg press, leg extension, and leg anything is in use. And it’s the only time you have that day…You see where this is going. If your program is not built with alternative plans for when this happens, it can create a disappointing day.

Take away – consider the equipment and space access expectation of the program. Nothing at home…are you OK with shelling out extra costs to acquire the gear? Have a gym membership…how packed does the gym get during your available workout times? You need to consider how well you can access the program’s needed elements throughout the duration of the program. Even the “at home, no equipment required” program can have access issues – can you access space to workout each day?

3. Program is not for you

This is simply making a poor program selection. It can be for various reasons, but we need to be thinking about how our body responds to types of training, and whether a program we want is a program that will work. This is not a repeat of the Time and Access issues noted above, but rather that the program is not suited for your physiology, personality, etc. If you are not fond of resistance training, then “Muscle Mike’s 10 Week Bulk Up Blitz” might not be your thing…in that are you going to bring the drive to get each workout done? Are you going to follow the program? Will obstacles easily make you put off a session? Or, perhaps the program reflects what you were, but no longer are? That is, maybe that program would have been perfect for the you fresh out of college, but is it perfect for your late 40s and family life? In the end, your ability to avoid fitness program failure is also partly driven by how well it suits you.

Take away – know thyself and choose wisely. Your program is likely not going to have a trainer to adjust it as you progress or have issues – but is a “buy and follow” deal. So take the time to think about what you really can handle and are in the mood to do. While the program is intended to change your body, you need to start by looking at your body. Be real with age, injuries, likes, dislikes, etc. The more honest you are, the better you will pick a fitness program you can follow. You can always build on success.

4. Nutrition

This is where we just need to have some brutal honesty. Your dedication to your fitness program is all thrown into the waste bin if you blow the nutrition side of the process. Hitting every workout, full intensity, week after week is great until you hit the local fast-food drive-through five nights a week. If you look at most of the programs out there, they are going to talk about nutrition. Now some may be trying to get you to buy certain foods, etc – but the bottom line is they are saying the full benefits of the program are only found when the nutrition backs it up.

Take away – there is an old saying: abs are made in the kitchen. That very acutely sums up this point. You need to understand your fitness is made of your nutritional intake as well, and you undermine any fitness program if you cannot maintain proper nutrition. Moreover, you need to look up what is needed for your program too – maybe it’s a high protein, high-calorie, low carb, gluten-free, etc – you might find it’s not easy to follow.

5. The program is…garbage

Well, you knew this one was coming. There is a lot out there for fitness programs. Some are created by educated and trained individuals or teams. They base their routines and instructions on proven and safe processes and information. And there are a lot more from that person who goes to the gym, looks great, can drop a lot of cool-sounding fitness buzz words, recite advice they heard from an expert – but actually are not trained or certified in what they are putting out. In short, they are putting out pseudo-science garbage and setting you up for fitness program failure. And sometimes, it can be dangerous. So if the program is garbage, it’s not going to work. Worst case, it can also risk injury.

Take away – do not be fooled by what the marketing looks like. Take the time to check up on the credentials of the program. Just because someone can pay to have ads always in your face, does not mean they are a quality fitness program creator.

In the end, this is not telling you not to purchase a fitness program. Quite the opposite – a fitness program is a great tool to develop your performance and improve your health and we encourage you to go for it! But, what we want you to be tracking is that there are many reasons these programs can fail, and we hate to say it, but often the reason falls on the buyer, not the program. Do your research, consider our top five tips, and as always…

-Train Hard!

Top Micro-HIIT Benefits

New research suggests we can train smarter and harder – but not longer – to obtain beneficial results. Short duration, micro-HIIT sessions in the gym have shown promise and may be more beneficial than traditional exercise routines that rely on steady-state.

Micro-HIIT benefits are not new – a 2016 study showed that one minute of intense training within a 10 minute period yielded the same results as a 50-minute steady-state trained group over a 12-week period.

For those not familiar, HIIT interval training encompasses short bursts of high-intensity activity followed by periods of active rest. According to the American College of Sports Medicine, high-intensity intervals describe exercises performed at 80%-95% of one’s maximum heart rate, lasting anywhere between 5 seconds and 8 minutes.

Micro-HIIT is even shorter – following the 10-minute example referenced in the study. There are several exercises you can do for that “all-out” minute:

  • Mountain climbers
  • High Knee Jump
  • Burpees
  • Pull Ups
  • Push Ups
  • Box Jumps

Or, if you are on a cardio machine – these are perfect to push to full effort for a minute:

  • Elliptical
  • Rowing
  • Upright skier
  • Climber
  • Aerodyne

If you can add 1 -2 Micro-HIIT sessions a week, you should notice results.

The bottom line is we need to think about training smart, given the complexity most face in time management – there are only so many hours in the day. But take note of the key component to Micro-HIIT success – the all-out effort for one minute, and continuous effort for the other 10. If you are going to cheat this, and think “exercising” for 10 minutes is enough unto itself, do not expect to see results. Shorter does not mean easier. But for those that can…

-Train Hard!

Carbohydrate Fitness Benefits

Basic Carbohydrate Benefits

What are basic carbohydrate benefits and how to they affect your fitness?

Carbohydrates are an essential macronutrient, and proper intake is a key part of overall health. However, carbohydrates can also pose risks if not eaten in moderation – for example, a high carbohydrate diet over a prolonged period can cause high blood sugar and unwanted weight gain.

What is a carbohydrate

A carbohydrate is a macronutrient, like protein and fat, that your body requires daily. Carbohydrates come as starches, fiber, and sugars. Starches are complex carbohydrates, commonly found in vegetables like potatoes and corn. Sugars are simple carbohydrates. You can find sugar as a natural component in many sources of food. However, added sugars are common in processed foods, sugar-based drinks like soda, and many candies.

What do they do in the body?

Simply put, carbohydrates are the body’s main source of energy; before your body turns to any other source of energy – including fat – it will use energy provided by carbohydrate sources. Your body relies on your muscle and liver tissue to store extra carbohydrate energy – which it can tap if your diet is not providing enough carbohydrates.

In addition to supporting muscle activity, another basic carbohydrate benefit is that it supplies energy to your control center – your brain. Low carbohydrate consumption in relation to your dietary needs can directly impair your mental clarity. If you feel mentally sluggish during workouts, it might be a sign you need more carbohydrates.

How much do you need?

While all dietary needs will be unique to the individual and their fitness goals, general dietary guidelines suggest that most adults consume 45 to 65 percent of their daily caloric intake from carbohydrates – which are 4 calories per gram.

Super Healthy Carbohydrates for You:

  1. Quinoa
  2. Oats
  3. Buckwheat
  4. Bananas
  5. Sweet Potatoes
  6. Beetroots
  7. Oranges
  8. Blueberries
  9. Grapefruit
  10. Apples

In all, it’s that simple. Those are the carbohydrate benefits to your fitness. Make them a regular part of your diet, and you will help develop and sustain your fitness goals.

Looking for more nutrition tips? Then check out our other articles!

– Train Hard!

Fitness Success

Congratulations to setting a fitness goal! Many do not – so you are already in a small group. So let’s go over a few easy steps to keep in mind as you work towards your objectives.

Exercise Daily

It’s not easy; life can get in the way. But you need to get in a daily routine. You might not get to the exercise you wanted – but do not let that stop you from doing something. No time for the gym, go for a walk or jog. Or, use a quick home routine. You can always find the time – so no excuses.

Good Nutrition

As we have stated before, you cannot out train poor diet and nutrition. Keep a balanced diet, watch your caloric intake, and monitor your macronutrient levels. You are “working out” every time you eat. Those sessions with food should be just as dedicated as your sessions in the gym.

Rest and Recovery

Often neglected in our modern lives, but rest and recovery are key to progressing to your fitness goals. Resting allows your muscles to heal, and grow. They allow your nutrient levels to restore. In short – rest and recovery are what enable you to progress to your fitness goals just as much as your actual fitness routine.

Keep Going

Setbacks. They happen. You missed a few days. Family visits destroyed your diet. You were sick. These happen, get over it. Move on. Your goals are yours to accomplish, and you need to keep moving, even after a pause. We often put a mindset of absolution around our fitness plans, and when those plans are off, many see failure and give up. But you need to realize that failure is not giving up – giving up is failure. So accept the roadblocks that life gives, get rid of that all-or-nothing standard you self-imposed over yourself, and keep going.

-Train Hard!

Proper Workout Hydration

Keeping your body properly hydrated is a key part of your athletic performance and health. To help ensure full workout performance, you should ensure you hydrate properly before, during, and after your workouts.

Hydration Basics

  • Drink 17 to 20 ounces of water two hours before the start of exercise.
  • Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.
  • Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

During exercise, water consumption is the best way to replace lost fluids for most individuals. Some sports drinks may help replace lost electrolytes during high-intensity exercise exceeding 45 to 60 minutes.

If you sweat profusely during exercise, or your sweat contains a high amount of sodium (salt), sports drinks can help replenish sodium levels and prevent hyponatremia (water intoxication).

– Train Hard!

Select the fields to be shown. Others will be hidden. Drag and drop to rearrange the order.
  • Image
  • SKU
  • Rating
  • Price
  • Stock
  • Availability
  • Add to cart
  • Description
  • Content
  • Weight
  • Dimensions
  • Additional information
  • Attributes
  • Custom attributes
  • Custom fields
Click outside to hide the compare bar
Compare
Compare ×
Let's Compare! Continue shopping

Before You Leave!
10% Off Just For Visiting

If this is your first time visiting, we would like to offer you a one time discount you can use on any single product.

Just add a product to your cart, and use the code below for 10% off.

WELCOME10

Shopping cart close