Page 25 - NGA NATURALmag 2017 FEBRUARY
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Winter 2017 Winter 2017 Lost In the Gym
A good periodization program will allow four to to six weeks of light work to to start your your training year This readies your your body i i i i i i i i i e e e e e e e e e e e e joints tendons and muscles for the work ahead Generally this phase of of training uses 30 to 50% of of your one rep maximum for all exercises Next comes a a a a a a a strength phase last- ing six to to eight eight weeks Here weights load of of 55 to to 75% 75% of of of one rep maximums are used Then a a a a a a mass phase of of of four to to six weeks follows where 75% 75% to to 100% of of one rep maximums are used This should be followed by a a a a a a a a three to to four cuts phase where high reps and 35% to to to 50% of one one rep rep max loads are used Following this a a a a a a a a a one one to to to two-week rest phase will not only allow allow your your body and mind to to recuperate but will will allow allow allow for a a a a a a a a a a a good review of your your training records This will will allow allow you you you to to make any necessary changes to to your program before beginning the cycle again If you discover a a a a a problem don’t just take a a a a a “Well that didn’t work let’s try this ” attitude Do some research into what you’ve discovered “RESEARCH?! Why hell that that that sounds like work!”yes it it it it does take a a a a a a a little bit of work work work but it’s that that that work work work that that that will get you you where you want to go In setting up up a a a a a a a routine you must remember that that all muscle groups have more than one area that that needs to to be be developed For instance the chest has upper middle and lower areas to to be be worked This is is a a a a a a a generalized example To get more detailed you must research chest chest exercises exercises to discover which exercises exercises work all areas of the chest chest you you you must also consider exercise and body part se- quence in in in setting up your routine you you you wouldn’t want to work shoulders shoulders before chest chest because shoulders shoulders act as a a a a a a a stabilizer during chest chest chest exercises If you you you fatigue the the shoul- ders ders you you you won’t be able to to properly work work the the the chest chest and you you you risk injury to to to the the shoulders The amount of workload must be carefully thought out as well you want to to to to stimulate muscle into growth not work it it to to to death The major mis- take I see natural athletes make is is is overtraining with the concept: “More is is is is better “ “ When it it it it comes to changing your body less less is is is definitely more provided that less less is is is quality Always always use proper form form you’ll get much better and faster results with more form form less weight than vice versa Next issue we’ll present the importance of meal plan- ning ning throughout your your training year and discuss how to set your your plan up In following issues we’ll present workouts broken down into specific body body parts covering the whole body body and discuss aerobic training to to help you you meet your physique goals until then train train hard stay natural and remember before setting out out out on your your your your your training trip set set your your your your your goal map out out out your your your your your route keep track of your your your your your progress do your your your your your homework put the the proper fuel in in the the tank be be be patient be be be consistent and you you you will reach your goal Think before you you you work! n n Mike Hamill is an NGA Certified Personal Trainer
Mike has twenty-six years of bodybuilding experience He is a a a a a a a multiple Mr Utah and regional Masters Champion with consistent top five finishes on on on on national and world levels Known as “The Bodybuilding Poet” Mike has been published in in several international fitness publications You may sample his creative side at at at at at at www reverbnation com/mikehamill or contact him with questions at at at at at at PO Box 676 Park City Utah 84060
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