Table of Contents
Effective training programs are built on the principles of periodization, deloading, proper training times, mobility warm-ups versus static stretching, exercise selection, and conditioning.
Periodization #
Periodization is the systematic planning of athletic or physical training. It involves progressive cycling of various aspects of a training program during a specific period.
Undulating Periodization for Mass Building #
| Week | Focus | Reps | Sets | Intensity |
|---|---|---|---|---|
| 1–2 | Hypertrophy | 8–12 | 3–4 | 65–75% 1RM |
| 3–4 | Strength | 3–6 | 4–5 | 80–90% 1RM |
| 5 | Deload | 10–12 | 2–3 | 50–60% 1RM |
Deloading #
Deloading is a planned reduction in training volume and intensity to allow for recovery and adaptation. It prevents overtraining and reduces the risk of injury.
When to Deload #
- After 4–6 weeks of progressive training
- When HRV consistently drops 10%+ below baseline
- When resting heart rate rises 5+ BPM above normal
- When motivation and performance decline persistently
Progressive Sprint Training (2x/Week) #
| Phase | Duration | Protocol |
|---|---|---|
| Foundation | Weeks 1–4 | 60% effort × 10 sec, rest 2 min × 6 reps |
| Development | Weeks 5–8 | 80% effort × 15 sec, rest 90 sec × 8 reps |
| Peak | Weeks 9–12 | 90-95% effort × 20 sec, rest 2 min × 8 reps |
Supporting Peptides and Supplements #
- BPC-157 + TB-500: For connective tissue health and recovery
- CJC-1295 + Ipamorelin: For GH optimization and muscle recovery
- Creatine + CoQ10: For energy system support
- Magnesium glycinate: For sleep and recovery
