So you made the decision this coming year that you were going to go from this
To THIS come beach-time……
So that you can attract THIS at the beach this summer……
But you don’t know how or you’re not seeing the results you want.
In Part 1 we discussed that maybe it’s time to switch things up and try organizing your workouts using Periodization. We covered the basic overall plan but not in much detail. That’s what Part 2 of this series is about….how to organize each phase.
Here’s how I do it….
I pick a handful of exercises, about 8-12, for the muscle groups I want to work covering the entire body.
On day one I max them out. That weight gives me my 1RM (repetition max) or 100% weight amount. In the prep phase I start out with 40% and increase it 10% a week for 3 weeks. That will get my body used to progressively heavier loads and ready for the hypertrophy phase where I’ll be using 60-80%.
I follow the same weight increases as the prep phase for all my phases. That means every 3 weeks I re-test my 1RM because my 1RM for all exercises should have increased or something’s wrong. So I retest every 3 weeks and use the new number to determine the 60-80% I’ll be using for each 3 week sub-phase in my larger 12 week hypertrophy phase. The same goes for all the other phases. From there all you need to know is the proper percentages for each phase.
– Use 40-60% in the prep phase
– Use 60-80% in the hypertrophy phase
– Use 80-95% in the strength phase
– Use 30-50% in the muscle definition phase
That ought a take care of the business….
Know what I mean?
Stay tuned as each phase is broken down in even greater detail…..
Last modified: December 29, 2012