>Okay so I haven’t posted in forever!!!! but I am just swamped working on some cool things I will eventually post about LOL so I will start my new cycle of posts with a basic yet very important training tip for those from beginner to advanced. If you are new to working out with weights I would suggest you start out with a simple linear periodized program (peridization basically just means to manipulate your training variables over time with planned rest periods in there for recovery). The linear method is great for those starting out as it allows you a more simplistic way to track your progress as you learn and become more in tune with your body.The linear method of periodization uses a systemic increase in the intensity of your training with a decrease in volume over the course of your program with necessary changes typically occuring every 4 weeks or so for say a 16 week program. This may mean that your sets/reps/rest will stay the same but your load will increase…These 4 week “breakdowns” are called microcycles within a mesocycle (ie your 16 weeks) if you want to get all nerdy with it lol An example of a linear periodized program would be:

Microcycle 1- 3-5 sets of 12-15RM
Microcycle 2- 4-5 sets of 8-10RM
Microcycle 3- 3-4 sets of 4-6RM
Microcycle 4- 3-5 sets of 1-3RM

The training volume of a program like this will allow for a begginer to have sufficient muscle growth,strength and neurological adaptations that will then allow you to move forward and experiment more with other training methods like that of a non-linear periodized program or even just introducing different modalities…this all depends on your goals and I think that is the biggest thing to remember is to have ONE goal at a time (I have fallen into this trap because sometimes I think I am superwoman LOL);)

 

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