Periodization Weight Training Tips

Video Transcript

"Hi this is Aaron Hill at Fitness for Life in Wilmington, North Carolina here to tell you a little bit about periodization weight training. Periodization weight training is a training technique or a training program in which a person is working toward an ultimate goal. Let's say it will take for instance somebody is trying to increase their bench press from 125 pounds say to 200 pounds, they're going to want to focus on this periodization program. It is a problem over an 8 to 12 weeks scale, maybe even a little bit longer if that is what it take to get to your goal where we alternate the work out between low intensity, high volume work outs in which we start with a lighter weight with more repetitions, over the course of the work out that stays the same. So it's a low intensity, high volume work out and then we work up to more high intensity low volume work out in where the individual will hit a peak point. Once we hit that peak point we actually go back and revert to those low intensity high volume work outs in order to insure that we can continue to shock the body. Now also in periodization work outs as opposed to some circuit work outs you want to continue to change your work out format. So for instance if you are doing a bench press, a cable fly, and a dumb bell pull over, every single format. Well eventually you are going to have to change that work out format. Move to an included dumb bell bench press or just move to a dumb bell bench press which is just an open chained movement as opposed to the bench press which is a closed chain movement. We have got to continue to shock the body. That is where we start to see the growth patterns and that is a very integral part of periodization weight training. So continue to change the work out, that is most important so with the low intensity high volume from the that and to the high intensity, low volume work out that is something that we need to focus on. Another major point is changing the work out and how that can help us make changes and ultimately work up to our goals. So that is periodization weight training here from Aaron Hale here at Fitness for Life."