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You are here: Home / Archives for Experiment of One

How to Periodize Your Training

December 9, 2014 By Michael Mahony, ISSA CPT Leave a Comment

periodize-your-training

When you train it is easy to get stuck in a rut. If you periodize your training you present your body with new challenges and some variation. This helps to keep the momentum that you build as you go along. This will help you avoid plateaus completely when done correctly. I personally use periodization in my system all the time.

What does it mean to periodize your training?

In its most basic form, you break your year up into blocks of time and then change up your workout during each of those blocks of time. When you periodize your training you are able to schedule in rest weeks to recovery fully from the hard work you've put in. Your training is less haphazard and more on point.

One way to periodize your training

As mentioned, I always periodize my training and I see many different benefits to it beyond just the physical aspects. Yes, your body needs to have new challenges and that's a big reason to periodize your training, but there are also psychological benefits as well. What do I mean? Read on!

I periodize my training into 12 week blocks of time, so I essentially have 4 blocks each year. My periodization works as follows:

12 weeks of full body HIT workouts. 3 days a week. Moderate to heavy weight.
12 weeks of body part split training. 5 days a week. Heavy weight.
12 weeks of Y3T. 5 days a week. The weights vary as Y3T itself is a periodized plan with a 3 week cycle, so I do 4 cycles.
12 weeks of body part split training. 4 days a week. Upper/Lower. Moderate weight.

So how does this have any kind of psychological benefit? I am the type that gets bored very easily. If I had to stick to a plan that is weeks and weeks of the same thing I would probably shoot myself in the head. With the periodized schedule above I have new workouts to look forward to. Each plan I use has a different approach.

For instance, my HIT workouts involve one set of each exercise all the way to failure. It is a full body approach that has me lifting 3 days a week. Then there is my body part splits. I do two types. One is the typical one to two parts a day for 5 days each week and the other is an upper/lower split. Again, the approach is varied and keeps me engaged. Finally there is Y3T. It is actually an amazing system put together by Neil Hill for Flex Lewis. I got some amazing mass gains using the program so I have inserted it into the rotation.

The way I think the mandate to periodize your training is that you have a tool belt (the exercises and programs you can use to train) and each block of time is a tool in that tool belt. The more tools you acquire that do the job well the better you will be at what you are doing.

3 methods to periodize your training

There are 3 main groups to periodize your training.

  1. The sequential method of periodization. This method uses specific time intervals for developing a specific training goal. This can involve having a block of 3 weeks to focus on strength, then another block of 3 weeks to focus on hypertrophy, etc. This would be a long linear method. There is also the same approach, but with shorter periods of time. That would be a short linear method. There is also the undulating method where the periodization comes in a wave of continuous changes. It is truly the worst method mentioned so far.
  2. The concurrent method of periodization. This method develops all abilities at one time. There is the ordinary method which uses one microcycle per week to develop all areas at one time. There is also the emphasized concurrent method. The only difference from the ordinary method is that one aspect is focused on more than the others, yet all aspects are worked on at the same time.
  3. The conjugate sequence system. This is by far the most advanced method of periodization. This method takes the pros and cons of the sequential and concurrent methods and merges the good while avoiding the bad. It is quite similar in methodology to the sequential system in that it focuses on one area for a time period and then switches to another and then another.

Conclusions

Honestly, the most important thing to remember about periodization is that you need to change things up on a regular basis. Using an arm workout (for example), if you are doing all barbell curls, change to dumbbell curls. If you are using all standing exercises, try some sitting exercises. You can change the angles as well. Vary the number of sets you are doing. Change up the repetition range you use as well. All of these things will keep you from plateauing. Give it a try!

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  • Build a Bigger Chest Quickly
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  • What Makes the Biggest Difference to Your Training?
  • Why Y3T was my training choice

Filed Under: Experiment of One, Featured, Training

My Focus Journal Entry #1

December 7, 2014 By Michael Mahony, ISSA CPT Leave a Comment

focus-journal

This entry is not going to be for everyone. As I embark on my mission to regain focus I figured I would journal the progress here on Fitness Expose. Thus, if you are not interested in personal details move on to another article. However, I think that by sharing my thoughts and progress with all of you it is going to be a learning experience for anyone who reads this.

My Training

Exercise/Date Sets/Reps/Weight
Monday, 12/1/2014
Leg Press 500×15; 500×15; 500×14; 500×14
Squats  315×4; 315×4
Stiff Leg Deadlift 225×8; 225×8; 225×7
Standing Calf Raise 300×15; 300×15; 300×15
45 degree calf press 800×7; 800×7; 800×6
Cardio HIIT 20 minutes
Tuesday, 12/2/2014
BB Curls 65×5; 65×5; 65×5
Alt DB Curls 30×7; 30×7
DB Hammer Curls 40×8
Lying Triceps Press 70×8
OH Triceps Extension 50×8; 50×8
BB Wrist Curls 75×12; 75×12
DB Wrist Curls 65×10
Cardio HIIT 25 minutes

I was sick for 4 days this past week, so training suffered. However, the time I spent in the gym was amazing. Lots of hard work. I am trying very hard to overcome the mental block that stops sets before failure. It is a struggle to change mental blocks like that, but a constant focus on it will do the trick.

Nutrition

My nutrition was up and down this week. While I was not sick I was eating regularly and hitting my macros. When I got sick that stopped. I will have that back next week for sure.

Mental Attitude

I am very focused on doing my workouts with the absolute most intensity possible. I am back to using very heavy weights (aiming for 4 to 6 repetitions) and this has always been where I feel the most comfortable. That has had a positive effect on my mental state. However, I also worry about not recovering, so I have been watching that as well. I don't let it get in my way.

As stated in the opening, I am working very hard on eliminating the mental block that has people (me included) stopping short of failure on sets. The only way to grow is to get them all and that's what I am doing. It is slow going, but it is also working. I am ready for this new week.

Stats

My weight dropped from 255 lbs. to 251.2 lbs. while my body fat percentage went from 19% to 18.2%. I am moving in the right direction already!

Related Posts:

  • Eat So You Hit Your Macros
  • My Focus Journal Entry #8
  • My Focus Journal Entry #4

Filed Under: Experiment of One, Regaining Focus

Saturday Sharing: My Thoughts on Accountability

December 6, 2014 By Michael Mahony, ISSA CPT Leave a Comment

ss-accountability

Accountability. That's a word that makes people shiver. It is a word that creates fear in so many people. Why? What does this word mean?

accountability-defined

To me, accountability is one of the most important factors when trying to reshape your body. There are many reasons I feel this, but they are mostly buried within that definition above.

Accountability Through Public Goals

One way to achieve accountability is through public goals. Set a goal and then make it very public. Social media is great for this. I used this technique to lose 80 lbs. I set a goal and then told everyone about it. My goal? To get up on stage at a bodybuilding competition–fat or skinny. This goal forced me to  lose the weight or risk the embarrassment that would ensue. At times when I felt like quitting the accountability created by the public goal really worked to keep me focused.

Accountability Through Blogging

I got my first taste of blogging because of the need to be accountable. I set up an accountability blog and began blogging daily. Over 500 days later I was still at it. The power of knowing other people were following my progress was insane. I actually made decisions on what to eat or not to eat based on the knowledge that others were reading my progress and I needed to stay on track for them.

 Accountability Through Social Media

Social media is an amazing thing when done correctly. I tend to see things as tools and social media is no different. What a great way to get accountability! You can use your social media accounts to build followers and then have your following hold you accountable. Social media accountability is simple to do as well.

Accountability Through Food Tracking Online

The biggest part of getting in shape is how you eat. It is the one part I always struggle with the most. However, using tools like My Fitness Pal will enable you to post your meals and have others see them. This will be a major accountability tool when used correctly.

Honesty — The Ultimate Key to Accountability

What good is accountability if it doesn't come with complete honesty? There is a major character flaw in many people that has them saying one thing and doing another. Why post online that you worked out so hard if you didn't step foot in the gym? Why post what you ate when it isn't really what you ate? This attitude shows you are not very serious about your plans, so why are you wasting everyone's time? Be honest. It is the only way accountability works. Don't lie to others because in the end you are also lying to the most important person in the equation–yourself. Accept your failures along with your successes. In the end you will pile up far more successes by being honest and allowing others to give you the accountability you need.

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Filed Under: Experiment of One, Featured

How to Stay Focused on Your Goals

December 4, 2014 By Michael Mahony, ISSA CPT Leave a Comment

stay-focused

Do you get bored with your goals? It is important to stay focused in order to accomplish what you set out to accomplish. You have to dig deep to get through the times when boredom sets in. These simple tips will help you stay focused on your goals.

Concentrate on 1 to 3 goals at a time

Perhaps you are spreading yourself too thin? Pick 1 to 3 goals and then concentrate on those. Don't even think about your other goals until you accomplish the 1 to 3 you chose.

Maybe your goals are too large?

I've taught you how to break down your goals, but perhaps you didn't break them down small enough? Reevaluate where you are and see if maybe you can break your goals down even further.

Create a plan

To stay focused, create a plan for completing the goals you have. It is much easier to stay focused when there is a plan of action for you to follow. We enjoy checklists because they make us feel like we've accomplished something.

Track your results

It’s important for me to track the results of what I do, because otherwise it feels like my actions are not making a difference. Hence, every time I work on a goal, I will identify 1-2 performance metrics, then track those metrics daily/weekly. They are my connection to the end goal, because they let me know whether I’m on track or off track, which in turn lets me know whether to tweak my actions or not.

Start a journal to document your process

Journaling is very therapeutic. It helps you to get your inner thoughts out and that's a good thing. Keeping things bottled up will only cause you to lose focus. If you want to stay focused you have to work at it. Journaling will help with that.

Just stick to it. The goals you set were set for a reason.

Related Posts:

  • Steps to Regaining Focus
  • Eat So You Hit Your Macros
  • My Focus Journal Entry #8
  • My Focus Journal Entry #4
  • How to Break Your Goals into Manageable Pieces

Filed Under: Experiment of One, Featured, Regaining Focus

Steps to Regaining Focus

December 2, 2014 By Michael Mahony, ISSA CPT Leave a Comment

regaining focus

We all experience it. The need for regaining focus in our fitness and bodybuilding lifestyle. Things happen to derail us along the way and regaining focus becomes a priority. These are the steps to regaining focus.

  1. Realize that you have truly lost focus. Like trying to kick an addiction, coming to a clear realization that you have lost focus is one key to successfully regaining focus. Armed with the understanding that you need to get busy regaining focus, the next steps that follow will be much easier.
  2. Reevaluate where you are at. Regaining focus doesn't always mean just doing what you were doing before. Depending upon how long it has been since your focus was crystal clear, your goals might be quite different. Take the time to reevaluate where you currently stand. Validate that your goals are still relevant at this stage of your life.
  3. Change your goals as required. After completing step 3, be sure to change your goals as required by the knowledge you've gained about yourself. Make sure they are SMART goals that will lead you to strong results.
  4. Break your goals down into baby steps. Baby steps are the key to regaining focus. You might well have lost focus all at once due to some life event, but regaining focus won't happen as quickly. You will want to attack things in bite-sized pieces that you are capable of chewing. Sometimes regaining focus takes time and baby steps are going to give you that time.
  5. Reward yourself along the way. Remember that waiting a long period of time before getting a reward for successfully regaining focus is not going to keep you motivated long term. Assign milestones and then reward yourself for successfully reaching them.
  6. Keep building momentum. As you get back to the mission of regaining focus you will gain momentum slowly. Stay with that and the momentum will continually build. This is the desired result.
  7. Don't let small setbacks take you off course. I have been on a mission to regain focus and have even had one 4 day illness that kept me out of the gym. Instead of losing myself in the little setbacks, I simply jumped back on the wagon immediately after I was feeling better. You need to do the same. Don't let the small setbacks dictate your response to them. You have control over all of that.
  8. Enjoy the newly discovered focus. When you make an attempt at regaining focus it feels wonderful. Enjoy your new focus. You deserve it and have earned it.

I recently did a podcast on regaining focus that you should listen to. In it I describe some of the challenges to regaining focus. I hope you enjoy and that your focus is renewed and even more powerful than previously thought possible.

 

Related Posts:

  • How to Stay Focused on Your Goals
  • How to Break Your Goals into Manageable Pieces
  • My Goal Planning Analyzed Step-by-Step
  • How to Stay Motivated Long-Term
  • Positive Pressure for Accountability

Filed Under: Experiment of One, Featured, Regaining Focus

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