Do you want to know what the best periodization plan for bodybuilding is? Periodization is the division of a training plan into periods. It allows you to break down the overall training plan into specific cycles focusing on different goals. As a result, this helps prevent overtraining and burnout by providing periods where you can work on strength or power, improve conditioning, or rest up to be fresh for upcoming competitions or events.
Define Periodization Plan
Periodization is a training technique that involves alternating between different workouts to optimize performance and prevent overtraining. A bodybuilder periodization plan involves phases and cycles. The meso, macro, and micro cycles look at the training’s whole, big and smaller details. Each training phase has a meso, macro, and micro cycle. Phase 1 involves strength training, phase 2 involves muscle hypertrophy, and phase 3 involves fat loss. A typical periodization plan takes a year and breaks it down into months, weeks, and days for each training phase.
Periodization can help you reach your fitness goals by connecting the big picture to the smaller details. Each cycle and phase has its purpose and structure. For example, you may plan to add up to 24 pounds of muscle in a year using the German volume training workout program and eating a protein-based diet. The big picture is the 24 pounds of muscle but the details of how you will do it are the daily workouts and meals based on your workout and diet program.
Types of Periodization Plan
There are a lot of different training methods that can be applied to your bodybuilding routine. But how do you know which way is the best for you? The answer depends on what kind of periodization method you use. Let’s detail each type to pick the right one for yourself!
Linear Periodization Plan
Linear periodization is a system of training based on the concept of that things have a natural progression. It is a systematic approach to training that divides the year into blocks of activity, with each block having specific goals and objectives. Each block has its intensity and volume variables, which are altered over time to induce adaptation in the bodybuilder’s physique and prepare you for competition.
Undulating Periodization Plan
Undulating periodization is a form of periodization designed to improve performance. It involves using varying intensities, volumes, and exercise selection over time to optimize training. This type of periodization is designed to improve performance by gradually increasing volume through the cycle with an increase in intensity at specific points throughout the training year.
Flexible Nonlinear Periodization Plan
This periodization style is best for advanced lifters who have already mastered the training basics and are looking to gain hypertrophy and strength. It also allows for more variation in training, which is essential to maintain interest in a long-term plan. Several kinds of information are considered when deciding whether to alter the intended training zone for a training session.
Block Periodization Plan
Block periodization is a nonlinear periodization that divides the training year into multiple blocks. Each block consists of a specific training emphasis, and the length of each block can vary but typically lasts 4-12 weeks. Block periodization can be done in various ways; however, most commonly, it’s done by dividing your macrocycle into three phases. Within these phases are smaller blocks with their own goals and methods for achieving them.
The Seven Granddaddy Laws of Training
The Seven Granddaddy Laws of Training:
- The Law of Individual Differences – You cannot assume that every bodybuilder will respond best to the same training regimen. You must customize your approach according to each individual’s strengths and weaknesses.
- The Law of Overcompensation – When training for hypertrophy, you must consider fatigue levels to minimize the risk of injury and maximize performance benefits from the workout. This can be done by eating a higher-than-normal calorie intake throughout the day, including extra protein post-workout.
- The Overload Principle – A fundamental principle in weightlifting is progressive overload, gradually increasing the load placed upon muscles over time so they can adapt by becoming more robust and muscular. This means lifting heavier weights each week until further increases are no longer possible or too risky.
- The SAID Principle – You need variety because it keeps things exciting and our bodies respond differently depending on what kind of exercise we’re doing at any given time; thus, varying movements help us avoid plateaus while still achieving maximum results overall!
- The Use/Disuse Principle – The Use/Disuse Principle states that when you perform a task, it becomes easier to achieve that same task again in the future.
- The GAS Principle – The GAS Principle stands for “General Adaptation Syndrome.” It says that your body adapts to the stress you put on it by either increasing its ability to withstand it or reducing its sensitivity to pressure.
- The Specificity Principle – The Specificity Principle states that you get better at the things you practice. If you want to get better at a particular sport or activity, practice that sport or activity!
The Last Word on the Best Periodization Plan for Bodybuilding
Your periodization will depend on your goals, body type, and training experience. However, regardless of what kind of bodybuilder you are, a flexible non-linear periodization plan with some form of undulation, be it weekly or daily, will help you optimize results. This will help keep your conditioning levels high while allowing you to focus more energy on building muscle mass.