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The Best Way to Plan Your Workouts

If you’ve ever found a workout you really like, chances are you’ve done it for too long. It's human nature to repeat what works, but performing the same routine over and over is highly inefficient.

It’s simple biology. The human body is amazingly adaptable to any situation, environment, or stimulus, and one area where this adaptability presents itself is in your training. Performing the same training routine repeatedly will decrease the amount of adaptation or gains your body makes in response.

You should strive to be consistent in your training over the course of a week, month, and year, but that doesn’t mean allowing your workout program to go stale.

Changing your training program in a planned and progressive manner, a technique known as periodization, keeps your body guessing, which in turn allows you to experience more dramatic changes.

When you take a look at what a periodized program is, you’ll find that it takes no more time to do than what you have been doing.  And since you’ll be making more gains for the same amount of time spent, it’s actually more time effective.

Here’s a simple way to periodize your training:

Alternate 3-week phases in which you perform 3 sets of 8-12 repetitions and 4 sets of 4-6 reps. Adjust your weights accordingly so you’ll use lighter weights for three weeks and then increase the weight for the next three weeks. This approach will help you increase strength, raise your metabolism, and improve muscular endurance.

About The Author

Craig Friedman – Craig Friedman is the vice president of the performance innovation team at EXOS. He designs and implements performance training systems for professional athletes in all sports as well as elite youth and college athletes.

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Tags: Training, Planning, Conditioning