Having a well-designed plan at the gym can speed up achievement and prevent injuries.
THE periodization of training It is essential for you to achieve your goals in the gym. For both gaining muscle mass and losing weight, it is important that the strategy is well defined from the beginning of the process.
Going to the gym not knowing what to do is a serious mistake, which can trigger a series of problems to follow. Therefore, the periodization goes far beyond dividing the training during the week. It is important that you know, for example, the best strategy for your current goal and need.
Do you want to strengthen a specific muscle? Improve exercise performance? Lose weight? Increase strength in general? All of these aspects should be part of your training periodization, so that they are worked out efficiently and more isolated at any given time.
But, to facilitate the path of those who want to gain muscle mass evenly, the chemist, physical educator and IFBB professional athlete, Renato Cariani, on his YouTube channel, described an example of how he usually divides workouts during the week. Watch:
Monday – Chest
The classic chest workout. Also recommended to be a muscle that most people like to train. It serves as an incentive to start the week by doing some fun activity.
Tuesday – Quadriceps
The next day, Cariani’s recommendation is to opt for the front of the lower limbs. “To give the auxiliary and stabilizing muscles that worked in the chest workout rest, I do the quadriceps. No hamstrings, just the front of the legs,” he explains.
Wednesday – Return
By maintaining a strategy of rest of the muscle worked the day before, the expert recommends that – in this training division – the focus returns to the trunk. “Wednesday we went back to the upper limbs. This time, doing the back. The whole back: dorsal, ascending trapezius, descending trapezius and paravertebral. Training the back as a whole,” says Cariani.
Thursday – Shoulders and hamstrings
After training three large muscles of the body, in isolation, it’s time to work the smaller portions. Here Cariani states that it is possible to combine more than one muscle group. “Shoulder, a smaller muscle, which I can associate with the hamstrings, which is the back of the thigh.”
Friday – Arms and calves
Following the same principle of training smaller muscles on the same day, on Friday the indication is to work three regions. “Biceps, triceps and calves. A great split, which will save you energy and allow you to do a very strong arm workout,” explains Cariani.
Important. It is worth remembering, however, that this training division described by Cariani is just one example of the weekly training application. The ideal training periodicity for you will depend on individual aspects, conditions and goals.
It is possible and healthy to change the order, the type of training and even which muscles to work on the same day. For this, the orientation is to seek the help of the teacher of the academy, so that she can devise the best strategy. “The only thing you have to stay tuned to is to allow at least three or four days of rest between one workout and the other of the same muscle”, concludes the specialist.
Source: Terra
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