However great your training program is, eventually your body will adapt to the routine and the gains will come slower and that if you don’t hit a plateau where you stop growing altogether. Changing to a completely different program will do the trick to trigger further gains, at least for a while, but sometime when you already have a great program like Body of a Spartan you might just want to upgrade it to the next level.

This post is about a very simple periodization technique that will allow you to extend dramatically the lifespan of your program.

You can upgrade almost any good program with this little system and you will be back making gains.

Basically, you will rotate 3 different anabolic stimulation technique one after the other in order to reap the benefit of each of them, thus eventually creating a synergic effect has each one of them will complement the others.

In other words, by focusing on of these different mechanisms, you will be able to stimulate muscle growth in a different way, each week, during a 3-week cycle pattern.

First, get your basics straight!

Before we start, make sure you have a good program based on compounded exercise. Because those large muscle group exercises, such as squat, deadlift and bench-press, have a powerful hormonal effect.

They raise your level of testosterone and growth hormone. This is essential!

Low testo = low gain.

If you do not, grab a copy of Body of a Spartan asap!

Second, when you train, always give the highest level of intensity you can.

It must be uncomfortable, it must be hard!

If you don’t have those 2 first points in check, you don’t really need to read any further.

Fix those first, the gains will come back.

Now let see how this anabolic trigger cycle looks like.

Week 1# First angle, Chase the pump!

For the first week or full cycle of your program, 2 to 5 session usually, you will focus on creating metabolic stress.

Your goal will be to create an inflammatory response with acid lactic in your muscle, also called “the pump”.

With bigger sets, around 10 to 15 reps, combined with shorter periods of rest. 30 seconds to 1 minute.

Lower weight.

More reps.

Shorter rest between sets.

Doing so, you will be able to create this burning feeling in your muscle.

In addition, your muscle should be swollen with blood and then inflamed.

This is what you’re after, the burn, the pump.

This will trigger muscle growth. Drop sets, cluster sets, and pyramid sets can also be used in addition, during this week to get this burning sensation.

Week 2# Second angle, Create mechanical trauma.

For the following week, you will use a different growth mechanism. You will physically create a large quantity of microdamage to your muscle tissues. They will have to heal and grow back bigger and stronger.

This can be done by lifting heavy weights for around 3 to 5 reps and then rest for a good 5 minutes.

Heavy weight.

Fewer reps.

Long rest between sets.

With this method, longer rest while drinking sweet or protein beverage is important in order to reload enough energy in your muscle for the next heavy set.

This will not produce the same burning sensation, but you should feel the next day that your muscle took a beating.

Careful, I’m not talking about acute pain here, that would mean an injury, thus a break from the gym…

The growth mechanism is different from the previous week thus, will have a great effect.

Week 3# Third angle, Keep them under tension (isometrics).

For the last week of the cycle, you will focus on another very efficient mechanism to trigger muscle growth, time under tension.

This week you will go with a very heavy weight, close to your 1 rep max.

For safety, it’s best to choose a weight that you can rep twice.

Then, perform one rep, and on the negative, aka concentric, part of the rep (second half), you will stop the motion midway, where the targeted muscles work at their peak, and keep it there for 15 to 20 second. (As long as you can.)

Slightly change the place where you stop your motion form a rep to another to stimulate the muscles differently.

Very heavy weight.

1 rep only.

Stop 15 to 20 seconds mid-range.

Long rest between sets.

By maintaining the muscle under high tension for a long period, you will trigger muscle growth.

By hitting your muscle from those 3 different angles, week after week, you will produce constant muscle growth that will make you stronger.

After your first cycle, when you will be going to be back to Week 1, I’m sure you will be surprised by the difference.

This simple periodization is great, not only because the different techniques act in synergy to promote more growth, but also because it will dramatically increase the longevity of your favorite training program.

Again, before implementing an advanced technique like this, make sure your program is on point!

If you’re looking for a badass program that will put you on the right track, save your money from buying junk supplements this month and get Body of a Spartan instead.

On that, keep pumping and humping!

Chuck

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