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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