Periodization as a core training principle

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Periodization is the foundation of the training process for intermediate and advanced athletes. You can read about the other principles of the training process here.

This term refers to the division of a long training period into smaller segments, within which specific tasks are addressed.

For example, it's impossible to progress at the same pace in gaining muscle mass and refining its definition. This is because each of these goals corresponds to its own training program, diet, and selection of pharmacological agents. Attempting to address both tasks within the same training process will only yield negative results. Trying to simultaneously increase muscle mass while following a diet aimed at achieving maximum definition will only lead to the burning of your muscle tissue. This occurs because, under intense training conditions, the body requires more calories to build new muscle fibers. When energy is lacking, the body will begin to source it by breaking down existing muscle tissue. The result will be the opposite of what you expected: instead of gaining muscle mass, you will start losing it. Remember the saying "there's a time for every vegetable," which in bodybuilder terms translates to "if you want mass — eat more."

Let’s look at the basic terms that will be used when explaining the principles of periodization.

Training Session - one workout where specific tasks are addressed, such as increasing strength levels, muscle hypertrophy, or muscle definition.

Microcycle — a collection of training sessions, the number of which can range from two to six. Simply put, a microcycle is one training week. It can be intended for addressing narrow-focused tasks or for recovering the body (in which case the load is reduced) or "shocking" it (deliberately increasing the load to maximum levels; usually manifested by decreasing the weight and increasing the number of repetitions to 30-50).

Meso-cycle — a collection of several microcycles. In other words, completing a specific training program over two months constitutes a meso-cycle, made up of eight microcycles. It’s within one meso-cycle that tasks related to increasing strength, mass, or definition are most effectively addressed.

Macrocycle — a collection of several mesocycles. The endpoint of a macrocycle is the achievement of the set goal. For professional athletes, this is competition, while for most amateur bodybuilders, it's the beginning of summer, and with it, the opportunity to showcase the results of a year of training by wearing a tank top.

Typically, gyms start to fill up in September and thin out by June. Summer attendance is low due to numerous "alternative" activities: from barbecues and fishing to trips to warm seas.

Therefore, it is recommended that the average athlete divides their training macrocycle, which lasts nine months, into several mesocycles. I propose the following option.

Annual Training Plan Periodization Option

Introduction Meso-cycle (2 weeks). During this phase, you gradually acclimate your body to loads. The intensity of training sessions is moderate (no more than two per microcycle). The number of repetitions ranges from 10-15.

Strength Meso-cycle (4 weeks). During this period, you actively increase your weights, aiming to reach the strength levels of the previous macrocycle. The microcycle should include no more than three training sessions.

Volume Meso-cycle (8-12 weeks). This is the first main phase of your macrocycle. It is during this phase that you must follow a diet and training intensity designed to maximize muscle mass growth. During this period, you can actively use split systems that were discussed in the previous chapter.

Recovery Meso-cycle (2 weeks). In this mesocycle, the intensity of training decreases, and you limit yourself to maintenance workouts while awaiting the healing of micro-injuries sustained in previous mesocycles and the recovery of your nervous system.

Strength Meso-cycle (2 weeks). You once again actively increase working weights, reducing the number of exercises to one to three per training session. This mesocycle should only involve basic exercises that develop the overall strength potential of your body.

Volume Meso-cycle (8 weeks). This is the second volume mesocycle, and once again the use of split systems is necessary. If you do not have such experience, start with "upper-lower" or "push-pull" schemes. Experienced athletes can try more intense split systems.

Cutting Phase (6 weeks). After actively gaining muscle mass for a year, you will almost certainly face issues with fat deposits. To address this, a six-week mesocycle is implemented, aiming for the maximum reduction of subcutaneous fat, allowing your muscle definition to show through.

These are the main principles for structuring the training process based on periodization. Of course, for professional bodybuilders who compete two to three times a year, the system of mesocycles will look different. However, for an athlete who is training for personal satisfaction rather than competition, the proposed periodization system is quite suitable.