Periodization of Workouts

Many athletes and bodybuilders do huge amounts of training programs with little regard to their effects or advantages. It does little good to do 20 sets of 20 reps in the squat if you can’t walk for a week or get injured. Smart athletes practice efficient programs that bring results. More does not mean necessarily better. Insufficient recovery interferes with the force generating ability of muscle and training adaptation.



Periodization of training uses different combinations of resistance, reps, rest intervals, and sets in the training program. It varies the training motivation, allows adequate recuperation between workouts, and methodically prepares athletes for intense training sessions.

Brazilian scientists found that a nonlinear periodization model which in essence is varied high-intensity and high-volume workouts in the same cycle, was superior to linear periodization containing high-volume and low-intensity, to low-volume and high-intensity over several weeks or constant load training. The ideal mixture of exercise and rest depends on the goal of the program and the flexibility of the athlete.Bodybuilders should use programs that make them work hard, provide sufficient rest, and then make them work hard all over again.