GET THE BEST RESULTS FROM EXERCISE PROGRAM.

To get the best and fast results from your exercise routine you must to use  three most important training systems :Periodization system, Muscle Confusion system,  Muscle Overload System.

Periodization system: is a way of planning and  organizing your training program over time to bring optimal gains in your physical performance.

You must change your workout at least every month. And each month the periodization program must be  designed so that the intensity (weight lifted) increases from the previous program and the volume (sets and reps) decreases.

Muscle Confusion system: is the principle of changing the exercise program to keep your body’s muscles always guessing and challenged in different ways. Muscles are adopting to the given program in three-four weeks (sometimes even faster).  The point of this system is :don’t let the muscles to adapt to an exercise to the point where the exercise is no longer effective and not resulting in hypertrophy or the goal you desire.

Instead, a well designed exercise program that utilizes muscle confusion varies the workout routine’s exercises, sets, reps and intensity to keep your muscles growing. This also helps to avoid plateaus and boredom.

Muscle Overload System: is the increase of intensity upon your body during a workout over a period of time. This means that in order for your muscles to grow, you need to continually challenge your body by increasing the intensity of your workout in small steps.