Weight Training Routines 101

There are many ways you can train to reach your fitness goals when it comes to bodybuilding. It doesn’t matter if your goal is to gain more muscle, lose fat or simply increase your strength. The most advanced system for overall perfection only happens when you use the periodization method with your weight training routines.

The periodization method is when you divide your training through the phases for optimal gains and recovery.

The phases include:

• Hypertrophy: This is the growth stage of muscles where your diet is to eat high amount of calories; CLEAN HEALTHY calories. Your weight training regime will consist of 3-6 sets of 12-20 repetitions of 60-80% of your 1-rep maximum.

• Strength: This phase is when your diet still includes high calories, however your weight training regime is 3-6 sets of only 1-5 reps; using 80%-120% of your 1-rep max.

• Cutting: During this phase, you cut your calories to the bare minimal to maintain your muscle gains, and workout to decrease your fat percentage. This phase is sometimes joined with the endurance phase. Reps are high and using only 50%-60% of your 1-rep max

• Endurance: This phase is usually when more cardio is introduced to lose fat; aiming to keep fat percentage at around 3%-7%. This phase usually happens during spring time, just before the summer; or just before any bodybuilding competition.

• Recovery: This phase is used in-between the other major phases such as Hypertrophy and Strength because of the nature of the program. It helps avoid over training and allows the body to grow to its maximum potential in terms of muscle. This phase is often ignored by some bodybuilders as they see this as wasting time; however this is a vital part of reaching any bodybuilding goal, whether it is fat loss, or muscle gain.

Now that I have given you the raw essentials needed to create a master workout program, you should get right to it to design your master piece. The next cycle you do design, you will then know where to increase the weights for gradual increase of strength and muscle!

It is also a great idea to keep your diet journal in the same book as your periodization workout plan; this will remind you of what phase you are in, and to keep all efforts working towards one goal and set your weight training routines accordingly.

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