{"id":5635,"date":"2021-03-30T08:30:05","date_gmt":"2021-03-30T15:30:05","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=5635"},"modified":"2021-03-30T08:30:05","modified_gmt":"2021-03-30T15:30:05","slug":"periodization","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/periodization\/","title":{"rendered":"Periodization: How to figure out the right workout for you"},"content":{"rendered":"

The holy grail of incredible results meets at the intersection of personalized recommendations, proven techniques, and consistency. Without those variables, you\u2019re unlikely to dramatically transform your body.<\/p>\n

But, there\u2019s one other variable that\u2019s required, which is most often misunderstood or incorrectly applied: adaptation.<\/p>\n

Shredding fat and building muscle is a byproduct of adaptation\u2014but too much adaptation means you won\u2019t change. It\u2019s about working that thin line between challenging your body and burning them out. Between getting stronger and plateauing.<\/p>\n

The best trainers find that line by using periodization: systematically programming workout routines over the long term through a variety of daily, weekly, monthly, and yearly cycles.<\/p>\n

\u201cIf we run the same program on you year-in and year-out, you won\u2019t progress. You\u2019ll actually get worse,\u201d explains Minnesota-based exercise physiologist Mike T. Nelson<\/a>, Ph.D., C.S.C.S.<\/p>\n

\u201cInstead, looking over the mesocycle [a larger chunk of time, which typically runs for about a month, made up of smaller microcycles], you should see your clients progressing while lowering their rate of perceived exertion. You have to help them disturb the body from homeostasis, but allow it to recover through appropriate manipulation of the General Adaptation Syndrome [GAS].\u201d<\/p>\n

GAS is informational fuel for trainers: Broken down into the alarm, resistance, and exhaustion phases, it describes your body\u2019s reaction to stress. For optimum results, workouts must shock your body (the alarm stage) and allow it to adapt to become stronger (resistance) without overtraining (exhaustion).<\/p>\n

Let\u2019s dive into the two main periodization models\u2014linear and undulating\u2014and how to put them together so that you can identify the type of plan that might best help you crush your goals.<\/p>\n

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Table of Contents<\/p>\n