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Is Periodisation the Key to Long-Term Bodybuilding Success?

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If you want to explore the exciting world of bodybuilding, there are lots of terms and new ideas that you need to grasp. While hitting the gym and purchasing products from online stores and suppliers such as pur-pharma.is (to cite just one example) are important elements of the process, first you need to learn the core concepts of the sport.

Periodisation is a term you’ll hear used across various sports and physical activities. Let’s take a closer look at what periodisation is and discuss whether it’s the key to long-term success in bodybuilding.

What is Periodisation?

To put it simply, periodisation is the breakdown of training and workout routines. It’s about looking over your training schedule and optimizing it to achieve specific goals and targets. By segmenting training into distinct periods, you can better focus your efforts and see faster, improved results.

Variation is at the heart of periodisation. Rather than simply repeating the same routines over and over and over again, with periodisation, you can break down regimes and vary things from workout to workout. This is better for your body and can prevent you from becoming bored and unmotivated.

There are three primary periodisation phases. Macrocycles are the longest phase, these can span months and are used to track larger objectives. Mesocycles are smaller phases that take place within macrocycles. These are for smaller targets that are used to work towards the ultimate goal. Finally, microcycles are the smallest phases. Taking place during mesocycles, these are used to make small tweaks to workouts.

Periodisation Training Models

Periodisation can be approached in a number of ways. Linear periodisation slowly increases the volume and intensity of workouts over each mesocycle, with breaks between each. Non-linear periodisation alternates the intensity of workouts. Reverse periodisation is the opposite of linear, slowly decreasing the intensity as the mesocycle progresses.

 

Periodisation in Bodybuilding

How does periodisation relate to bodybuilding? Can it be used by bodybuilders for long-term success?

Much of bodybuilding is about entering tournaments or competitions. Entrants work tirelessly to perfect their physical form to win prizes. These competitions are the perfect macrocycle goal. Bodybuilders can begin training a year or so before the competition and build mesocycles around their objectives.

One of the best ways bodybuilders can implement periodisation is by using mesocycles to focus on particular muscle groups. For example, they could use one mesocycle to focus on biceps, one for triceps and another for quads, with rest breaks in between each.

The Pros and Cons of Periodisation

The biggest advantage of periodisation is the structure it offers. It can be used to streamline workouts and ensure nothing is getting missed. The variation it allows for also helps keep you motivated and can prevent injury caused by overtraining.

However, periodisation requires a lot of planning and preparation. If you don’t work out your schedules properly and in detail, you could end up following an ineffective or even harmful training routine.

Conclusion

Is periodisation the key to long-term bodybuilding success? If you follow the practice properly, it certainly can be. Learn all you can about it before you decide to use it for training.

 

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Mexican schools have 6 months to ban sale of junk food or face heavy fines

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MEXICO CITY (AP) — Schools in Mexico will have six months to implement a government-sponsored ban on junk food or else face heavy fines, officials said Monday.

The rules, published on Sept. 30, target products that have become staples for two or three generations of Mexican schoolkids: sugary fruit drinks sold in triangular cardboard cartons, chips, artificial pork rinds and soy-encased, salty peanuts with chile. School administrators who violate the order will face fines equivalent to between $545 and $5,450, which could double for a second offense, amounting to nearly a year’s wages for some of them.

Mexico’s children have the highest consumption of junk food in Latin America and many get 40% of their total caloric intake from it, according to the U.N. Children’s Fund which labeled child obesity there an emergency.

The new ban targets products that have become staples for two or three generations of Mexican schoolkids: sugary fruit drinks sold in triangular cardboard cartons, chips, artificial pork rinds and soy-encased, salty peanuts with chile.

Previous attempts to implement laws against so-called ‘junk food’ have met with little success.

President Claudia Sheinbaum said Monday schools would have to offer water fountains and alternative snacks, like bean tacos.

“It is much better to eat a bean taco than a bag of potato chips,” Sheinbaum said. “It is much better to drink hibiscus flower water than soda.”

However, the vast majority of Mexico’s 255,000 schools nationwide do not have free drinking water available to students. According to a report in 2020, the effort to install drinking fountains succeeded in only about 10,900 of the country’s schools, or about 4% of them. Many Schools are located in areas so poor or remote that they struggle to maintain acceptable bathrooms, internet connection or electricity.

Also the most common recipes for beans, refried beans, usually contain a significant dose of lard, which would violate rules against saturated fats.

Mexico instituted front-of-package warning labels for foods between 2010 and 2020, to advise consumers about high levels of salt, added sugar, excess calories and saturated fats. Some snack foods carry all four of the black, octagonal warning labels.

But under the new rules, schools will have to phase out any product containing even a single warning label from school snack stands. It wasn’t immediately clear how the government would enforce the ban on the sidewalks outside schools, where vendors usually set up tables of goods to sell to kids at recess.

Mexican authorities say the country has the worst childhood obesity problem in the world, with about one-third of children overweight or obese.

The Canadian Press. All rights reserved.

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Panthers’ Reinhart named NHL first star after posting nine points over four games

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NEW YORK – Florida Panthers centre Sam Reinhart was named NHL first star of the week on Monday after leading all players with nine points over four games last week.

Reinhart had four goals, five assists and a plus-seven rating to help the Stanley Cup champions post a 3-0-1 record on the week and move into first place in the Atlantic Division.

New York Rangers left-winger Artemi Panarin took the second star and Minnesota Wild goaltenderFilip Gustavsson was the third star.

Panarin had eight points (4-4) over three games.

Gustavsson became the 15th goalie in NHL history to score a goal and had a 1.00 goals-against average and .962 save percentage over a pair of victories.

This report by The Canadian Press was first published Oct. 21, 2024.

The Canadian Press. All rights reserved.



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Browns QB Deshaun Watson’s season ended by ruptured Achilles tendon, team said he’ll have surgery

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CLEVELAND (AP) — Deshaun Watson won’t finish the season as Cleveland’s starting quarterback for the second straight year.

He’s injured again, and the Browns have new problems.

Watson ruptured his right Achilles tendon in the first half of Sunday’s loss to Cincinnati, collapsing as he began to run and leading some Browns fans to cheer while the divisive QB laid on the ground writhing in pain.

The team feared Watson’s year was over and tests done Monday confirmed the rupture. The Browns said Watson will have surgery and miss the rest of the season but “a full recovery is expected.”

Watson was injured on a noncontact play in the second quarter of Cleveland’s 21-14 loss to the Bengals and carted off the field in tears.

It’s the second significant injury in two seasons for Watson, who broke the glenoid (socket) bone in his throwing shoulder last year after just six starts.

The 29-year-old went down Sunday without being touched on a draw play late in the first half. His right leg buckled and Watson crumpled to the turf. TV replays showed his calf rippling, consistent with an Achilles injury.

He immediately put his hands on his helmet, clearly aware of the severity of an injury similar to the one Jets quarterback Aaron Rodgers sustained last year.

As he was being assisted by the team’s medical staff and backup Dorian Thompson-Robinson grabbed a ball to begin warming up, there was some derisive cheers and boos from the stands in Huntington Bank Field.

Cleveland fans have been split over Watson, who has been accused of being sexually inappropriate with women.

The reaction didn’t sit well with several Watson’s teammates, including star end Myles Garrett, the NFL’s reigning Defensive Player of the Year, who was appalled by the fans’ behavior.

“We should be ashamed of ourselves as Browns and as fans to boo anyone and their downfall. To be season-altering, career-altering injury,” Garrett said. “Man’s not perfect. He doesn’t need to be. None of us are expected to be perfect. Can’t judge him for what he does off the field or on the field because I can’t throw stones for my glass house.

“Ultimately everyone’s human and they’re disappointed just like we are, but we have to be better than that as people. There’s levels to this. At the end of the day, it’s just a game and you don’t boo anybody being injured and you don’t celebrate anyone’s downfall.”

Backup quarterback Jameis Winston also admonished the uncomfortable celebration.

“I am very upset with the reaction to a man that has had the world against him for the past four years, and he put his body and life on the line for this city every single day,” he said. “The way I was raised, I will never pull on a man when he’s down, but I will be the person to lift him up.

“I know you love this game. When I first got here, I knew these were some amazing fans, but Deshaun was treated badly and now he has to overcome another obstacle. So I’m going to support him, I’m going to lift him up and I’m going to be there for him.”

The injury is yet another twist in Watson’s tumultuous time with the Browns.

Cleveland traded three first-round draft picks and five overall to Houston in 2022 to get him, with owners Dee and Jimmy Haslam approving the team giving Watson a fully guaranteed, five-year $230 million contract.

With a solid roster, the Browns were desperate to find a QB who could help them compete against the top AFC teams.

The Browns had moved on from Baker Mayfield despite drafting him No. 1 overall in 2018 and making the playoffs two seasons later.

But Watson has not played up to expectations — fans have been pushing for him to be benched this season — and Cleveland’s move to get him has been labeled an abject failure with the team still on the hook to pay him $46 million in each of the next two seasons.

Watson’s arrival in Cleveland also came amid accusations by more than two dozen women of sexual assault and harassment during massage therapy sessions while he played for the Texans. Two grand juries declined to indict him and he has settled civil lawsuits in all but one of the cases.

Watson was suspended by the NFL for his first 11 games and fined $5 million for violating the league’s personal conduct policy before he took his first snap with the Browns. The long layoff — he sat out the 2021 season in a contract dispute — led to struggles once he got on the field, and Watson made just six starts last season before hurting his shoulder.

Cleveland signed veteran Joe Flacco, who went 4-1 as a starter and led the Browns to the playoffs.

Before Watson got hurt this year, he didn’t play much better. He was one of the league’s lowest-rated passers for a Cleveland team that hasn’t scored 20 points in a game and is back in search of a franchise QB.

___

AP NFL:



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