Putting it together. Now that we understand nonlinear periodization and how it's used, it's time to put it all together into a usable program. The distribution of different training days will depend on the desired goal.

Article Summary:• Most bodybuilders hit plateaus at some point because they don't treat it as a sport. • You can model your periodization chart after sports specific training, like football. • Periodization will help get rid of boredom, prevent injury and bust that plateau. Life As A Bodybuilder Let's face it, the vast majority of us are not lifting to be Mr. Universe 2010 or 2011 for that matter. Most of us use the sport of bodybuilding as a way of life. The bodybuilder is a different breed.

When most people stand in front of the mirror in their underwear there are two things that spark most people to pick up a weight, they are driven by a mixture of both vanity and fear. We are driven by the passion, pain, sweat and accomplishment. Bodybuilding is discipline, hard work and the ability to push through adversity personified. Why not take time to plan out and train for it like other athletes train for their sports? After all, ladies and gentlemen, life is a stop and go sport!

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Training the same exact way throughout the year and not switching it up is like trying to become a world class scientist by only doing 5th grade science projects day in and day out. Can add variety, and spice while and preventing injury. Click To Enlarge. Bodybuilders Are Driven By The Passion, Pain, Sweat And Accomplishment. Periodization.What Is It?

Most professional athletes train for sport seasons utilizing periodization. Periods are usually constructed of anywhere from 4-6 phases.

Each phase has its own unique goal or objective. When it comes to bodybuilding this can be an amazing concept when actually planned out. When your body has finally coped with the insanity of your training program and staleness starts to set in, you up and change the game. You switch up the focus and add new stimulation in order to trigger a new set of adaptations. There are usually 12 week cycles in each phase of training. The changing up of the objectives in each phase and in your training style can transform your body and shatter plateaus altogether.

Click To Enlarge. The Changing Up Of The Objectives Can Transform Your Body And Shatter Plateaus Altogether. Periodization.An Example: Let's take a look at a 12 month periodization table for a football team. We can then craft a periodization chart for the life of a bodybuilder who wants rock solid muscularity, energy and immunity from injury.

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1st Phase: March-May - Strength, Power, And Hypertrophy The focus is to gain as much as possible. To get connective tissues ready for the rigors of the sport. Also the growth of muscle mass is an objective. 2nd Phase: June-August Cardiovascular Conditioning The major focus is to train the cardiovascular system utilizing interval training, speed and agility drills. At this point there is the transfer of strength to power and quickness. Plyometrics are also introduced. 3rd Phase: Late August-Early December - Skills And Techniques This is during the in season where you peak in strength and power.

Then you want to maintain strength and power attained in the off season. Click To Enlarge. This Is During The In Season Where You Peak In Strength And Power. 4th Phase: Mid December-February - Recovery And Off Season The greatest thing is that periodization can be very flexible and made to achieve any objective that you have.

The way that a football periodization chart is set up allows for the athlete to grow and gather strength, transfer the raw strength to power, finally add in skill and technique work to become a complete athlete then rest and do it all over again. When it comes to building rock hard muscle periodization is a great thing in that it can help you to avoid plateaus and avoid injury and overtraining. Remember when it comes to your training it is all flexible and you can tailor the phases, exercises, and objectives to fit your life and your goals. Bodybuilding Periodization - Example Schedule Phase 1: 4 Months - Bulking/Muscle Mass Building The focus is simple: gain muscle and size. Back to the basics, train heavy.

If you can muster up the courage, add in some Olympic lifts. First make them light then higher intensity -,,,, and more. Those are the hard core bodybuilding moves that the sport was built on. You should also be eating for size as well. Utilize whey protein isolate and casein proteins. Maintain a diet that is slightly higher in carbohydrates and calories to create an anabolic environment in the body. Eat a clean diet to avoid adding excess amounts of body fat!