Get Results in your Training

Get results in your training

I see it time again men and women training extremely hard giving it there all, going to gyms month after month training to the limit and never looking any different.

They will hang in there for a couple of years then disappear due to lack of motivation and disappointment that they didn’t get the strength and body changes they wanted.

This begs a very straight forward question, if you trained your heart out for 12 months and did not get any tangible benefits why would you keep doing the same thing?

Yet people in gyms do they will train for years with out changing there body shape or gaining strength.im talking here about people trai ning for a goal not people training for general health

Ok then what’s the problem?

In my experience it lies mostly in the types of training routines that they are doing.

And there mostly doing the old 3 sets per body part by 10 reps on a 4 or 5 day split.

What’s wrong with this you may ask? These types of programs originated in the 70s and 80s and granted a lot of early trainers did well on them and you can do well on them for a short while until you hit a plateu, if you have exceptional genetics you can grow on this type of routine, lets face it most of us don’t have the genetics of Arnold scwatsnegger.

So what type of training works for the natural trainer with average genetics? The answer periodisation routines.

Power lifters and Olympic lifters have been using them for years; in fact that was the reason the Russian power lifters dominated the Olympics in the 70s.

Periodisation is training done in cycles, in each cycle training intensity is increased starting with high reps and light weight and gradually increasing in distinct periods to heavy weights and low reps.

The style used for building muscle size and low body fat as compared to pure strength training for power lifters is different and has been adapted to suit training for size.

At flex it we specialise in periodisation for peak performance.

Stewart was talking to me about how he had been training for 12 months and nothing much was happening, Stewart’s body was ok nothing stand out but he wanted to stand out. The first thing we did was have a look at his training program; sure enough it was the old 3 x 10  5 day split.

So we gave him a 4 day routine with a macro cycle of 4 weeks of 20 rep works and a micro cycle that varied the intensity of the routine across the week. This would then lead into to 2 more 4 week cycles for a macro cycle of 12 weeks for this plan.

The results 2 inches on his shoulders an inch on his chest and an inch on his arms which had not grown in years.

If you have been training for serious performance be it body building or sport and your not getting results look at periodisation training

At flex it we are about getting you results.

If you would like a free copy of a periodasion routine then email me at flexitgym@aapt.net.au