Page 25 - NGA NATURAL mag - Winter Issue
P. 25

Winter 2017
Lost In the Gym
A good periodization program will allow four to six weeks of light work to start your training year. This readies your body; i.e., joints, tendons, and muscles for the work ahead. Generally, this phase of training uses 30 to 50% of your one rep maximum for all exercises. Next, comes a strength phase last- ing six to eight weeks. Here weights load of 55 to 75% of one rep maximums are used. Then, a mass phase of four to six weeks follows where 75% to
100% of one rep maximums are used. This should be followed by a three to four cuts phase where high reps and 35% to 50% of one rep max loads are used. Following this, a one to two-week rest phase will not only allow your body and mind to recuperate, but will allow for a good review of your training records. This will allow you to make any necessary changes to your program before beginning the cycle again.
If you discover a problem, don’t just take a, “Well, that didn’t work, let’s try this,” attitude. Do some research into what you’ve discovered. “RESEARCH?! Why hell, that sounds like work!”yes, it does take a little bit of work, but it’s that work that will get you where you want to go.
In setting up a routine, you must remember that all muscle groups have more than one area that needs to be developed. For instance, the chest has upper, middle, and lower areas to be worked. This is a generalized example. To get more detailed, you
must research chest exercises to discover which exercises work all areas of the chest.
you must also consider exercise and body part se- quence in setting up your routine. you wouldn’t want to work shoulders before chest because shoulders act as a stabilizer during chest exercises. If you fatigue the shoul- ders, you won’t be able to properly work the chest and you risk injury to the shoulders. The amount of workload must be carefully thought out as well. you want to stimulate muscle into growth, not work it to death. The major mis- take I see natural athletes make, is overtraining with the concept: “More is better.“ When it comes to changing, your body less is deinitely more, provided that less is quality. Always, always use proper form. you’ll get much better and faster results with more form, less weight than vice versa.
Next issue, we’ll present the importance of meal plan- ning throughout your training year and discuss how to set your plan up. In following issues, we’ll present workouts broken down into speciic body parts covering the whole body and discuss aerobic training to help you meet your physique goals.
until then, train hard, stay natural, and remember, before setting out on your training trip, set your goal, map out your route, keep track of your progress, do your homework, put the proper fuel in the tank, be patient, be consistent, and you will reach your goal. Think before you work! n
Mike Hamill is an NGA Certiied Personal Trainer
Mike has twenty-six years of bodybuilding experience. He is a multiple Mr. Utah and regional Masters Champion with consistent top ive inishes on national and world levels. Known as “The Bodybuilding Poet”, Mike has been published in several international itness publications. You may sample his creative side at or contact him with questions at PO Box 676, Park City, Utah 84060

   23   24   25   26   27