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to 80%, and presses by feel. Again the periodization is evident and still allows for eachmovement to be trained, but one more so than the other as with the other training session.Periodization training can be implemented into any weightlifting routine. This method alsoallows you to vary the intensity and volume of certain workouts or muscle groups. Cyclingallows an athlete to gain strength much quicker through variation and changes in intensity(Fahey, 2012). This method is also beneficial for those who are trying to improve muscle toneand burn fat (Fahey, 2012). Unlike super sets, this method is not typically performed withoutrest in between sets, rather its volume on certain muscle groups during a single session arecontrolled to allow for more volume over multiple sessions. To summarize periodization, it is anorganized method that is a “purposeful approach to training that considers both the physical andphysiological adaptations that need to occur while reducing the risk of overtraining (ACSM|Training for Competition, n.d.).” One can see why this specific method would benefit a person inregards to building more muscle and strength as it is progressive and reduces the risk ofovertraining.Ultimately, these four methods have been used for many years in the gym. Some aregreater in benefits than the other, but all methods still bring progress to muscle gain in some
THE ROAD TO GAINS6form. While not all methods can be sustained for longer periods of time, an athlete would have toevaluate his or her goal before engaging in a certain method. For the purpose of this researchpaper, I have successfully compared and contrasted each method and given an example of eachwith a workout.
THE ROAD TO GAINS7ReferencesACSM | Articles. (n.d.). Retrieved July 04, 2017, from -information/articles/2016/10/07/the-basics-of-starting-and-progressing-a-strength-training-programACSM | Training for Competition. (n.d.). Retrieved July 04, 2017, from Advanced Weight Training Techniques. (n.d.). Retrieved July 04, 2017, from Fahey, Thomas, D. (2012), Basic Weight Training for Men and Women, 8th Edition. [Bookshelf Online]. Retrieved from Drinkwater EJ, Lawton TW, McKenna MJ, Lindsell RP, Hunt PH, Pyne DB (2007). Increased Number of Forced Repetitions Does Not Enhance Strength Development With Resistance Training, Journal of Strength and Conditioning Research, 2007, 21(3), 841–847.Increase workout intensity with supersets. (n.d.). Retrieved July 03, 2017, from -supersets The Science of Advanced Bodybuilding Exercise Prescription. (n.d.). Retrieved July 03, 2017, from -bodybuilding-exercise-prescription