力量训练的世界中有两个极端：连续中继器和经常改变的人。
在频谱的一端，您会有一个人在一周又一周又一周使用相同的体重进行相同数量的代表和集合。根据劳伦·帕克（Lauren Pak），NASM认证的私人教练和共同所有人实现健身在马萨诸塞州的萨默维尔（Somerville），对于初学者来说，很常见，特别是将基本的锻炼程序从杂志中删除并在不进行更改的情况下跟随它。她说：“这将在一开始就可以为您带来结果，因为您以前没有做任何事情。”但是一段时间后，您的结果停滞不前。This is because once your body adapts to an exercise stress, it needs a new challenge (i.e., more weight, sets, reps) in order to keep making progress.
你在另一个极端,锻炼者缺点的人tantly switch up their routines. One day they’re doing high-intensity interval training, the next they’re doing Pilates, and so on. This approach may be fine if you’re not working toward a specific fitness goal, but if you want to make gains in strength, muscle size and/or endurance, you need some consistency in your workouts so your body has time to adapt to the exercises you’re doing. Plus, you can’t gauge progress if you keep doing random exercises. “It’s really hard to see whether or not you’re getting stronger, because you’re not comparing it to anything you were doing before,” Pak says.
但是无论您在哪个训练营中 - 连续中继器或经常改变的人— your strength-training routines are missing one key element for success: periodization. In fact, a审查在《运动医学》杂志上发表的18项研究中，周期性的实力训练计划比非周期性计划更有效地提高力量。
分期101
所以呢是periodization? It’s a method of strategically随着时间的流逝，各种训练刺激（即rep，set，重量，重量，频率，节奏），以控制疲劳，同时仍使身体适应训练压力源。通常，定期力量计划中的训练阶段持续4-6周，包括短暂的恢复期。
训练周期的主要模型有两个：传统（也称为线性）和起伏。传统的周期化模型非常简单：销售代表和集合在每周的同一周中保持同一，而重量只会增加。同时，起伏的周期化需要减轻体重，每天和周的每周一次。
如何使用分期
If you’re a beginner, start with the traditional model of periodization. You’ll adhere to the same set and rep schemes every week but increase the weight for every exercise as you feel able. Pak recommends increasing weight by 5–10 pounds for lower-body exercises and 2.5–5 pounds for upper-body exercises. For example, one week you might perform a goblet squat for 3 sets of 10 reps using 10 pounds, while the next week, you might repeat the same set and rep scheme using 15 pounds and so on.
但是，在您自动增加重量之前，请确保您实际上已经准备好了。帕克说，如果您的身体足够强大之前就变得更重，那么您将损害整体进度。她建议使用感知的劳累（RPE）量表来帮助您确定何时增加体重。从1-10起的尺度上，其中1静止而10是最大的努力 - 您希望自己的套装感觉像7-8。帕克说：“这意味着您应该能够在下周继续增加这些权重。”如果您开始进入9-10范围，请减轻负载；不要将您的套装带到绝对故障或表格开始分解的点。
帕克说，经过大约4-6周的一段时间，考虑进行练习。例如，如果您从杯状蹲下（胸部握住一个哑铃或壶铃），您可能准备好尝试一下壶铃或哑铃前蹲（握住一双壶铃或哑铃，在肩膀上靠近身体）。从那里，您可以前进到分裂或后蹲。通过定期切换练习，您可以在消除无聊的同时向身体介绍新的挑战。
Once you become more advanced, or you feel like the traditional periodization model isn’t working for you anymore, your best bet is to find a strength-training coach who can provide you with a more nuanced periodized program. In fact, lifters at any level of experience can benefit from working with a fitness professional at some point or another.
