Can you see how these weights/reps undulate from week to week?
So the idea is, you establish your training maximum (this is the maximum amount of weight that you can lift every day for at least one repetition), and then work within the given percentage of that weight, adjusting the repetitions accordingly.
So, if you can squat 100lbs, on week one you might place 50 pounds on your shoulders and squat for three sets of 15 repetitions; whereas the next week you might do three sets of five repetitions at 75 pounds.
Week three, repeat week one. Week four, repeat week two
I should probably mention that the fifth week should be what's called a deload. This is a lighter week where you might only do a set or 2 to 5 repetitions at no more than 60%. This gives the joints a chance to rest and reduces the chance of injury.
The next week (week six) when you go back to heavier weights you may find that you can now squat 110 pounds instead of 100. So now you make your calculations off of that new training maximum. And so you will go until you are no longer achieving increases in strength.
Congratulations you have just created your first periodized program. There many ways of doing this. Some are more effective, some are less effective. But give this a try over the next few weeks and let me know how it goes. Or better yet, why don't you come on in for a free assessment and we'll determine what the exact right approach is for you!
I might even tell you how much I bench :)
I just want to take a second to say thank you for reading this! See you in the power cage!
The trainer.
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