Recently we started looking at the bodybuilding programs by Jim Stoppani, PHD. Stoppani has been one of the most enthusiastic promoters of periodizing your workouts for greater long term bodybuilding gains. This is a fairly common idea that's been explored before, but if you look around the gyms and trainers around the country you can easily see it's one that is all too often overlooked. So before we get into what exactly it is, let's talk about what it actually helps.
The Problem:
Most bodybuilding enthusiasts tend to stick to fairly repetitive routines. Which is to be expected; you pick up a Joe Weider book, you do your 8-12 rep ranges for 3 or 4 sets on some fairly standard exercises and move on to the next. If you're fairly dedicated you'll be tracking your exercises in a workout journal or smartphone app, and you'll be consistently adding more and more weight every time you work out to encourage muscular growth.
The Plateau
But then you hit a problem. Sooner or later it gets more and more difficult to keep adding weight to your bodybuilding routines.
1. It's boring. It's incredibility difficult to stick to the same routine pattern over and over again with the same mental intensity and focus as when you first started.
2. It's repetitive. Without proper planning, you're bound to fall into the trap of doing the same exercises again and again without variety, which ends up poorly conditioning your muscles for the variety of routines it needs to get greater bodybuilding results.
3. It's limited. By exercising the same rep ranges in the same routines, you're only exercising a portion of the muscle fibers your body contains. By changing up your training to include different rep ranges in a variety of exercises, you can more effectively stress the full range of muscle fibers for maximum muscular growth and avoid those fatiguing muscle plateaus.
The Solution
Periodization simply breaks up your bodybuilding into set periods to introduce variation of exercise goals, instead of simply trying to stubbornly add more weight to every exercise. Thus, your goals have a more effective long term approach to increasing your bodybuilding gains. Now we just need a plan.
How it Works
The program we are going to be looking at is the Jim Stoppani Down and Up Mass Program. This bodybuilding program is broken up into three main periods, which each period broken up further by week.
Here's a preview of how it looks:
Down And Up Mass Program (weeks 1-4)
Weeks 1: 9-11 Reps
Week 2: 12-15 Reps
Week 3: 6-8 Reps
Week 4: 16-20 Reps
Down And Up Mass Program (weeks 5-7)
Week 5: 3-5 Reps
Week 6: 21-30 Reps
Week 7: 6-8 Reps
Down And Up Mass Program (weeks 8-10)
Week 8: 16-20 Reps
Week 9: 9-11 Reps
Week 10: 12 – 15 Reps
Of course it's not all just about rep ranges here, but the specific variation of exercises and the intensity that you perform them with. But you can see how adding this type variation recommended by Jim Stoppani's bodybuilding program you can effectively target the full range of muscular strength and conditioning. This probably isn't recommended for beginners, so if you're still adding weight every time you work out you can probably continue doing the familiar 8-12 rep ranges at the gym. But if you're looking to step things up a notch and add some serious muscle gains this summer, definitely look into a periodization routine like the one recommended by Jim Stoppani bodybuilding.
To get more information about Jym Protein visit us.
The Problem:
Most bodybuilding enthusiasts tend to stick to fairly repetitive routines. Which is to be expected; you pick up a Joe Weider book, you do your 8-12 rep ranges for 3 or 4 sets on some fairly standard exercises and move on to the next. If you're fairly dedicated you'll be tracking your exercises in a workout journal or smartphone app, and you'll be consistently adding more and more weight every time you work out to encourage muscular growth.
The Plateau
But then you hit a problem. Sooner or later it gets more and more difficult to keep adding weight to your bodybuilding routines.
1. It's boring. It's incredibility difficult to stick to the same routine pattern over and over again with the same mental intensity and focus as when you first started.
2. It's repetitive. Without proper planning, you're bound to fall into the trap of doing the same exercises again and again without variety, which ends up poorly conditioning your muscles for the variety of routines it needs to get greater bodybuilding results.
3. It's limited. By exercising the same rep ranges in the same routines, you're only exercising a portion of the muscle fibers your body contains. By changing up your training to include different rep ranges in a variety of exercises, you can more effectively stress the full range of muscle fibers for maximum muscular growth and avoid those fatiguing muscle plateaus.
The Solution
Periodization simply breaks up your bodybuilding into set periods to introduce variation of exercise goals, instead of simply trying to stubbornly add more weight to every exercise. Thus, your goals have a more effective long term approach to increasing your bodybuilding gains. Now we just need a plan.
How it Works
The program we are going to be looking at is the Jim Stoppani Down and Up Mass Program. This bodybuilding program is broken up into three main periods, which each period broken up further by week.
Here's a preview of how it looks:
Down And Up Mass Program (weeks 1-4)
Weeks 1: 9-11 Reps
Week 2: 12-15 Reps
Week 3: 6-8 Reps
Week 4: 16-20 Reps
Down And Up Mass Program (weeks 5-7)
Week 5: 3-5 Reps
Week 6: 21-30 Reps
Week 7: 6-8 Reps
Down And Up Mass Program (weeks 8-10)
Week 8: 16-20 Reps
Week 9: 9-11 Reps
Week 10: 12 – 15 Reps
Of course it's not all just about rep ranges here, but the specific variation of exercises and the intensity that you perform them with. But you can see how adding this type variation recommended by Jim Stoppani's bodybuilding program you can effectively target the full range of muscular strength and conditioning. This probably isn't recommended for beginners, so if you're still adding weight every time you work out you can probably continue doing the familiar 8-12 rep ranges at the gym. But if you're looking to step things up a notch and add some serious muscle gains this summer, definitely look into a periodization routine like the one recommended by Jim Stoppani bodybuilding.
To get more information about Jym Protein visit us.
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