Cyclic approach to the training process

Plan is important in every new start. If you began visiting the gym regularly, you should learn about division into periods.
Division into periods means methodical work for reaching a set point divided into certain stages. There are several cycles distinguished in division into periods.

The largest period is a macrocycle. As a rule, it lasts throughout a year and then it is repeated again, but on a significantly different level. This period helps change your body largely according to the tasks set initially.

The period stated above is divided further into shorter periods called mesocycles. These, as usual, consist of training aimed for reaching one local goal. For example, it may be improving overall physical condition, hypertrophy (muscle gaining), power-building, etc. The consequence and goals of mesocycles will depend on your tasks only.

Each mesocycle has substages which are named microcycles. It is a set of workout days repeated one by one within the frames of one mesocycle. For example, you are currently working on improving your overall physical condition (mesocycle). You have three full-body workouts a week which are repeated week after week. This workout week is your microcycle. But a workout week does not necessary coincide with a calendar week. There are some natural mass-gaining method programs when a microcycle consisting of 3 workout days lasts for two weeks or longer.

Below you can find an approximate scheme of one macrocycle. It is only an example. You should plan on the basis of what is the most suitable for your tasks.

1. Adaptation period (improving overall physical condition) – full-body workouts with your own weight or with light weights – 2-4 weeks.

2. Hypertrophy period – 4-12 weeks.
Full-body or split workouts for body strengthening and for muscle gaining. Free weights.

3. Stress-relief period.
Total rest within 5-10 days (you may have some light and short cardio sessions during the rest period).

4. Power period – 4-12 weeks.
Maximum power gaining. Only polyarthric base exercises. Heavy working weights. Long breaks between sets.

5. Muscular power period (optional).
Explosive power development.

6. Stress-relief period – 5-10 days.

7. Form-sharpening period – 4-6 weeks.
Full-body workouts, split workouts. Fat-burning sessions.

8. Recovery period – 2-4 weeks.
General maintaining training.

9. Stress-relief period – 5-10 days.

10. Repeating the cycle.

Plan is important in every new start. If you began visiting the gym regularly, you should learn about division into periods.

Division into periods means methodical work for reaching a set point divided into certain stages. There are several cycles distinguished in division into periods.

 

The largest period is a macrocycle. As a rule, it lasts throughout a year and then it is repeated again, but on a significantly different level. This period helps change your body largely according to the tasks set initially.

 

The period stated above is divided further into shorter periods called mesocycles. These, as usual, consist of training aimed for reaching one local goal. For example, it may be improving overall physical condition, hypertrophy (muscle gaining), power-building, etc. The consequence and goals of mesocycles will depend on your tasks only.

 

Each mesocycle has substages which are named microcycles. It is a set of workout days repeated one by one within the frames of one mesocycle. For example, you are currently working on improving your overall physical condition (mesocycle). You have three full-body workouts a week which are repeated week after week. This workout week is your microcycle. But a workout week does not necessary coincide with a calendar week. There are some natural mass-gaining method programs when a microcycle consisting of 3 workout days lasts for two weeks or longer.

 

Below you can find an approximate scheme of one macrocycle. It is only an example. You should plan on the basis of what is the most suitable for your tasks.

 

1.  Adaptation period (improving overall physical condition) – full-body workouts with your own weight or with light weights – 2-4 weeks.

 

2. Hypertrophy period – 4-12 weeks.

Full-body or split workouts for body strengthening and for muscle gaining. Free weights.

 

3. Stress-relief period.

Total rest within 5-10 days (you may have some light and short cardio sessions during the rest period).

 

4. Power period – 4-12 weeks.

Maximum power gaining. Only polyarthric base exercises. Heavy working weights. Long breaks between sets.

 

5. Muscular power period (optional).

Explosive power development.

 

6. Stress-relief period – 5-10 days.

 

7. Form-sharpening period – 4-6 weeks.

Full-body workouts, split workouts. Fat-burning sessions.

 

8. Recovery period – 2-4 weeks.

General maintaining training.

 

9. Stress-relief period – 5-10 days.

 

10. Repeating the cycle.

Plan is important in every new start. If you began visiting the gym regularly, you should learn about division into periods.

Division into periods means methodical work for reaching a set point divided into certain stages. There are several cycles distinguished in division into periods.

 

The largest period is a macrocycle. As a rule, it lasts throughout a year and then it is repeated again, but on a significantly different level. This period helps change your body largely according to the tasks set initially.

 

The period stated above is divided further into shorter periods called mesocycles. These, as usual, consist of training aimed for reaching one local goal. For example, it may be improving overall physical condition, hypertrophy (muscle gaining), power-building, etc. The consequence and goals of mesocycles will depend on your tasks only.

 

Each mesocycle has substages which are named microcycles. It is a set of workout days repeated one by one within the frames of one mesocycle. For example, you are currently working on improving your overall physical condition (mesocycle). You have three full-body workouts a week which are repeated week after week. This workout week is your microcycle. But a workout week does not necessary coincide with a calendar week. There are some natural mass-gaining method programs when a microcycle consisting of 3 workout days lasts for two weeks or longer.

 

Below you can find an approximate scheme of one macrocycle. It is only an example. You should plan on the basis of what is the most suitable for your tasks.

 

1.  Adaptation period (improving overall physical condition) – full-body workouts with your own weight or with light weights – 2-4 weeks.

 

2. Hypertrophy period – 4-12 weeks.

Full-body or split workouts for body strengthening and for muscle gaining. Free weights.

 

3. Stress-relief period.

Total rest within 5-10 days (you may have some light and short cardio sessions during the rest period).

 

4. Power period – 4-12 weeks.

Maximum power gaining. Only polyarthric base exercises. Heavy working weights. Long breaks between sets.

 

5. Muscular power period (optional).

Explosive power development.

 

6. Stress-relief period – 5-10 days.

 

7. Form-sharpening period – 4-6 weeks.

Full-body workouts, split workouts. Fat-burning sessions.

 

8. Recovery period – 2-4 weeks.

General maintaining training.

 

9. Stress-relief period – 5-10 days.

 

10. Repeating the cycle.