38 offseason periodization

UNIVERSITY Offseason Offseason Periodization Lesson Overview Why Periodize offseason? The Push Phase The Fat Loss Phase The Holding Phase Sample Structure Layout Offseason Periodization Primary Goal is maximizing muscle accrual and limiting fat gain Primary Variables that will dictate this rate: Genetics (can’t change this) Body Composition (P-ratio) Recovery Capacity (Nutrition, PEDs, Sleep, Stress) Training Performance (Training volume dictated by recovery) Are the above variables static, never changing? NO! So, our offseason will never be static in turn Why don’t we just non-stop grow for years? The Push Phase The Push Phase: progressively increasing muscle mass up • Food will Progressively Increase Higher • Training Stimulus will Progressively increase (more reps, load, sets) • If Enhanced, PED usage will Progressively increase for new growth Why can’t we always stay in this phase? Fat gain is a governor to muscle gain ratio (P-ratio) High inflammation and low insulin sensitivity Poor Performance: Lethargy, Decreased pumps and stamina Pushing food for so long causes GI distress, low appetite PED usage can NOT be sustained at high levels year round You will have a 30+ week contest prep diet coming soon….NOT ideal We will need a phase to reverse some of these issues and gain more offseason time The Fat Loss Phase “Mini Cut” The Fat Loss Phase: Drop body fat and hold muscle tissue • Food Progressively Decreased • Cardio/NEAT Increased • Training Stimulus held high for muscle retention • If Enhanced, PED usage minimum maintenance or start of blast Why implement a minicut in the offseason? Muscle gain will come with fat gain (this is individual for timing) Restore health variables Decreasing body fat improves insulin sensitivity and lowers inflammation GI given “rest” less food and improved appetite Psychological break from Push Phase Males • Bulk if 8-12% body fat, Cut if 15-17% body fat Females • Bulk if 18-22% body fat, Cut if 25-27% body fat A question to ask is can we just rotate between Push and Fat Loss Phases? The Holding Phase Holding Phase: Transition Point between Push and Fat Loss Phases • Nutrition is brought close to maintenance level • Training is brought down to a recoverable volume • Cardio/NEAT may slightly increase • If Enhanced, PED usage is at minimum Why Implement a Holding Phase? • Fat loss phase right after a Push phase, might cause new tissue to not “hold”: Delayed growth? Settling point theory? • Both Push and Fat loss Phases can generate high training fatigue to dissipate fatigue we will need lower volume training to hold tissue • Health restoration from high body fat, high food, training stress, PEDs • PEDs at baseline levels (easy to lose muscle, easy to gain fat, best time to hold steady) • Psychological break • Life happens and we have vacations, get sick, get busy, etc Should this Periodization Always be Used? For beginners' long durations in push phases are very able as progress comes easy, fatigue is low and PED usage is low Moving into the intermediate and advanced stages these phases will become needed more so due to muscle to fat gain ratios decreasing and need for high PED usage causing a cyclic blast cruise approach You don’t always need to phases between each one, but if you find issues arising in progress you can look to these phases End of each phase reassess where you are at for phase transitions: Where is my body composition at? What I need in my physique? How has my gym performance been? Are my joints and connective tissue recovered? How are my health parameters? How long should each phase be? Stay within our body fat cut off points Males • Bulk if 8-12% body fat, Cut if 15-17% body fat Females • Bulk if 18-22% body fat, Cut if 25-27% body fat PED usage can continue if health parameters are in check 12-20+ weeks Restoration of injuries Motivation and life issues resolved Gym Performance is continuing to progress SAMPLE PROGRESSION LAYOUT SAMPLE PROGRESSION LAYOUT Summary We can periodize our offseason into phases Push, Hold, Fat loss These phases revolve around body composition, recovery capacity and goals of season The length within each phase will be based on your goals and health long term in bodybuilding Next sections we will get into making the manipulations and decisions for each phase ...Lesson Overview Why Periodize offseason? The Push Phase The Fat Loss Phase The Holding Phase Sample Structure Layout Offseason Periodization Primary Goal is maximizing muscle... (Training volume dictated by recovery) Are the above variables static, never changing? NO! So, our offseason will never be static in turn Why don’t we just non-stop grow for years? The Push Phase... diet coming soon….NOT ideal We will need a phase to reverse some of these issues and gain more offseason time The Fat Loss Phase “Mini Cut” The Fat Loss Phase: Drop body fat and hold muscle