to 80%, and presses by feel. Again the periodization is evident and still allows for each
movement 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 also
allows you to vary the intensity and volume of certain workouts or muscle groups. Cycling
allows 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 tone
and burn fat (Fahey, 2012).
Unlike super sets, this method is not typically performed without
rest in between sets, rather its volume on certain muscle groups during a single session are
controlled to allow for more volume over multiple sessions. To summarize periodization, it is an
organized method that is a “purposeful approach to training that considers both the physical and
physiological 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 in
regards to building more muscle and strength as it is progressive and reduces the risk of
overtraining.
Ultimately, these four methods have been used for many years in the gym. Some are
greater in benefits than the other, but all methods still bring progress to muscle gain in some
THE ROAD TO GAINS
6
form. While not all methods can be sustained for longer periods of time, an athlete would have to
evaluate his or her goal before engaging in a certain method. For the purpose of this research
paper, I have successfully compared and contrasted each method and given an example of each
with a workout.
THE ROAD TO GAINS
7
References
ACSM | Articles. (n.d.). Retrieved July 04, 2017, from -
information/articles/2016/10/07/the-basics-of-starting-and-progressing-a-strength-
training-program
ACSM | 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
