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Many times we see people starting to implement weight training into their weekly routines.  In most of these cases however, the program itself isn’t fully structured.  It’s easy for all of us to get caught up in the normal routine of just coming to the gym and training a body part.  We don’t always take in to consideration things such as….

  • Exercise Selection (many times it is random)
  • Intensity Measures
  • Volume
  • Frequency
  • Duration
  • Etc…

It is however understandable for the beginner to keep things simple.  Trying to overwhelm yourself with too much depth may simply lead to falling off.  So how can you take some basic periodization principles and implement them into your daily workouts?

WHAT IS PERIODIZATION

First we need to understand what periodization is.  Periodization simply refers to the planned structure of a workout routine.  We are basically separating different training methods into “periods”.   For instance, you would spend a period of time working on muscular endurance and getting adapted to an exercise mode, and then transition into a strength period.

The idea is that you will take the positive adaptations from each section and carry them on to the next.  This also helps us to assure we are “overloading” aka training at a stress the body is not accustom.  By overloading we are pushing our body into positive adaptation.   That could be strength, endurance, balance, muscle growth, etc…

NON LINEAR PERIODIZATION

Non linear periodization is generally a periodized workout that is broken down into high intensity, low volume followed by high volume, lower intensity sections.   This can be within the same week or broken down into week blocks.

Example:

Monday | Tuesday | Wednesday:  5 sets x 10 reps  (higher volume, but lesser Intensity)

Thursday | Friday | Saturday:  5 sets x 5 reps (higher intensity, but lesser volume)

Or

Week 1: 5 sets x 10 reps  (higher volume, but lesser Intensity)

Week 2: 5 sets x 5 reps (higher intensity, but lesser volume)

Non linear periodization has shown to be effective in keeping up with positive progress in athletes.  If you are noticing a plateau in your results, implementing a non linear periodization structure may help get you to the next level of progress.

Below is a FREE example of a non linear periodization program for you to implement into your weight training program.

MONDAY – PUSH / LOW VOLUME / HIGH INTENSITY

Ex 1: Bench Press 10 sets x 5 reps

Ex 2: Standing Overhead Press 10 sets x 5 reps

TUESDAY- PULL / LOW VOLUME / HIGH INTENSITY

Ex 1: Dead Lift 10 sets x 5 reps

Ex 2: Bent Over Barbell Row 10 sets x 5 reps

WEDNESDAY – LEGS / LOW VOLUME / HIGH INTENSITY

Ex 1: Squat 10 sets x 5 reps

THURSDAY- PUSH / HIGH VOLUME / LOW INTENSITY

Ex 1: Dumbbell Bench Press 3 sets x 12 reps

Ex 2: Machine Chest Fly 3 sets x 12 reps

Ex 3: Push-Ups 3 sets x 20 reps

Ex 4: Seated Dumbbell Shoulder Press 3 sets x 12 reps

Ex 5: Dumbbell Lateral Raise 3 sets x 12 reps

FRIDAY- PULL / HIGH VOLUME / LOW INTENSITY

Ex 1: Wide Grip Lat Pull-Down 3 sets x 12 reps

Ex 2: Seated Row 3 sets x 12 reps

Ex 3: One Arm Dumbbell Row 3 sets x 12 reps

Ex 4: Bent Dumbbell Flys 3 sets x 12 reps

Ex 5: Reverse Chest Fly Machine 3 sets x 12 reps

SATURDAY – LEGS / HIGH VOLUME / LOW INTENSITY

Ex 1: Leg Press 3 sets x 12 reps

Ex 2: Lunges 3 sets x 12 reps

Ex 3: Leg Extensions 3 sets x 12 reps

Ex 4: Lying Leg Curls 3 sets x 12 reps

Ex 5: Standing Calf Raise 3 sets x 20 reps

SUNDAY – REST

 

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