Periodization is a structured approach to weight training that uses progressive cycling of repetitions and weights over a specific period of time. According to Christopher C. Frankel and Len Kravitz, Ph.D., in an article entitled "Periodization: Latest Studies and Practical Applications", the approach has been used by the athletic community since the late 1950s. And most comparative studies have demonstrated the superiority of periodized over non-periodized programs in terms of greater changes in strength, body composition and motor performance. Following a periodized weight lifting program will increase your strength rapidly.
Step 1
Split your muscle groups into three different workouts. Day one will be chest, shoulders and triceps. Day two will be back, biceps and trapezius muscles. Day three will be legs, lower back and abdominal. You will do each workout two times per week, giving yourself one day per week off.
Step 2
Invite a friend or family member to spot you. You will need a spotter to push yourself until failure, as overload is a critical part of strength training.
Step 3
Choose a weight on each exercise that you can only lift 10 to 12 times during the first four weeks. This first phase is about growth and this is where you will see fast changes in muscle size. Do at least two to three sets on each exercise.
Step 4
Pick three different exercises for each muscle group. Since you are only working about three muscle groups per workout, you're able to focus on those muscle groups and push them to the limits. Remember that overloading the muscles by providing maximal effort is what gets you the fast strength gains you're looking for.
Step 5
Drop your repetitions to between six and eight after the fourth week. You will choose a heavier weight since you are dropping your repetitions. This next phase will greatly begin to increase your strength and prepare you for heavy lifting. Stay in this phase for another four weeks.
Step 6
Reduce your repetitions even further after week eight. In the ninth week you should be lifting a weight that is so heavy you can only do three to five repetitions. You should do a couple of sets with lighter weight as you warm up for these heaviest sets. Your spotter needs to stay close and encourage you to push through these heavy weights.
Step 7
Exhale when you're pushing the weight away from the starting position and inhale when returning the weight to the original position. Breathing is critical when lifting heavy--so never hold your breath.
Step 8
Envision the weight moving successfully through the movement before you lift. Push yourself to complete every repetition. Even if you believe you can only do one half of a repetition on your last couple of lifts, do them anyway and have your spotter help you finish each one.
Step 9
Take a break after the last four week period. After you rest for a week or two, start the program over. This time you will notice that the amount of weight you can lift successfully for 10 to 12 repetitions has increased dramatically.
References
- UNM Edu: Periodization: Latest Studies and Practical Applications
- NEHC Med Navy: Strength Training 101
- American Council on Exercise: Strength Training 101
- Fleck, S. J. (1999). Periodized strength training: A critical review. Journal of Strength and Conditioning Research, 13, 82-89
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