Chapter 11 of 30 · 18 min read
By Omar AbdohUpdated
What this chapter covers
When you first start lifting weights, your body is hyper-responsive. This phenomenon is known as "Noob Gains." Because the stimulus of lifting weights is entirely novel, your body will rapidly build muscle and gain strength even if your programming is terrible and your diet is sub-optimal.
However, after 6 to 12 months, the easy gains stop. Your body has adapted to the baseline stress of lifting. To continue making progress, you must introduce structured, scientific programming known as Periodization.
This book is educational and is not medical advice. It cannot account for your medical history, medication or injuries. Speak to a qualified clinician before changing how you eat or train, particularly if you are pregnant, managing a health condition, or returning from injury.
This chapter is part of the complete edition. Read chapter 1 free or see what is included.
Advanced Periodization
Breaking plateaus, understanding RIR/RPE, and structuring effective mesocycles.
Breaking plateaus, understanding RIR/RPE, and structuring effective mesocycles.
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