How to Periodize Your Training

It is a widely known fact that fitness training can produce many benefits for your body.

These include increased muscle mass, reduced fat, and improved cardiovascular fitness.

However, though we all know a lot about exercises, sets, and reps, there is little said about other, important factors like training periodization.

This article will discuss the concept of periodization in fitness training and why it works so well.

Whether you are just starting off with fitness training or are more advanced, keep reading as I reveal this concept and how you can apply it.

What Does Periodizing Mean?

If you've been in the fitness game for some time, you probably know that achieving certain results takes time.

The principle of "periodization" entails separating goals into periods, where they are the sole focus.

If you were an athlete, you would periodize your training to get you ready for a season. Starting from when the last season ends, it would go something like this: transition phase, hypertrophy/general fitness phase, strength phase, power/peaking phase, in-season phase, transition phase.

In the classical bodybuilding/physique transformation-type of fitness training, you have three main periods:

1. The bulking period (gaining quality weight, increasing performance stats)

2. The cutting period (losing weight, getting leaner while maintaining strength and muscle)

3. The transition period (switching from the first one to the second and then vice versa)

So think of it this way - Trying to lose fat and gain muscle at the same time is the equivalent of multitasking, where results in each regard are suboptimal due to the fact you are splitting your attention. If you give your undivided attention to the task at hand, you will achieve better results, simple as that!

Seasonal Changes

Much like any other species, humans have what seems to be a fine-tuning to the natural cycles of our planet, Earth.

We tend to be more active during the summer and less active (in sort of a "recovery mode") during the colder seasons.

Your training periodization can match those exact parts of your human cycles, to favor each goal.

So when it comes to training and seasonal changes, I like to think of it this way...

Spring into Summer = Fat Loss/Leaning Out

If you're looking to lose fat and maintain lean body mass, starting a fat loss period before full-blown summer starts is likely a good idea.

As mentioned, the better weather leads to us naturally being more active. This activity makes it far easier for you to establish a caloric deficit and favor weight loss.

This is EXACTLY why a fat loss period is well-suited for spring into summertime.

Fall into Winter = Bulk!

Much like bears, humans tend to start consuming more food during the colder seasons.

This elevated appetite and lower activity levels make it easy for you to create conditions that favor muscle-building and overall improved athletic performance and progress.

Once the full-blown summer is over, start a gaining phase, where your main goals are to:

1. Gradually increase training intensity and volume

2. Eat more food

3. Recover well

How to Transition

As we mentioned, the third period is the transitional period, which is something mandatory, between the other two periods.

The transition period entails a gradual change in caloric intake and training output and can be considered an "opening" for the bulking/cutting periods.

If you're starting a weight-loss period, transition into it smoothly, by gradually decreasing your calories until you start losing weight at a healthy rate of 1-2 lbs a week.

Once the weight-loss period is over, transition slowly into a gaining period, by gradually increasing your caloric intake and upping training intensity, sets, and reps.

This will allow for a smooth transition, that won't leave the body and the metabolism shocked.

Remember - the body doesn’t like sudden changes.

Take-Home Message

The seasonal changes of our planet have different effects on the body and its nervous system, leading to changes in metabolism.

These interactions can be leveraged as an extra helping hand for your fitness goals.

Split your goals into periods, train accordingly and give it time.

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Machines vs. Free Weights: A Comprehensive Look at Strength Training

February 10, 2025

The debate over the superiority of machines versus free weights in strength training has persisted for decades. If you’re searching for a personal trainer in Nashville to help you navigate your fitness journey, understanding the roles of both training methods is essential. Rather than viewing them as competing approaches, it's crucial to recognize how they complement each other in an effective workout program. Machines: A Controlled Environment Machines offer a structured and guided approach to resistance training, making them a staple in almost every gym. Their defining characteristic is the fixed path of motion, which stabilizes the weight and controls movement. This design simplifies strength training, making it accessible to a broad audience, including beginners and those recovering from injuries. For individuals new to personal training in Nashville TN, machines can provide a safe introduction to resistance training. They help users focus on primary muscle engagement without worrying about balance and stabilization. For example, performing a chest press on a machine allows users to isolate the pectorals and triceps without the additional challenge of stabilizing a free weight. However, the structured nature of machines can also be a limitation. Since they guide the user along a predetermined path, they may not accommodate natural joint movement, potentially leading to discomfort or reinforcing imbalances over time. Additionally, machines often bypass stabilizing muscles, which are crucial for functional strength and overall balance. Machines shine in rehabilitation settings, allowing targeted muscle engagement without overloading injured areas. They are also highly beneficial for bodybuilders focusing on muscle isolation. By eliminating the need for stabilization, machines enable lifters to apply greater intensity to specific muscle groups without compromising form. Free Weights: Freedom and Functionality Free weights—including barbells, dumbbells, and kettlebells—offer unrestricted movement in multiple planes, making them highly effective for building functional strength. This versatility makes them an excellent choice for athletes and individuals seeking fitness training in Nashville that translates to real-world activities. Unlike machines, free weights demand more from the user, engaging a broader range of muscles with every exercise. For example, a barbell squat not only strengthens the quadriceps and glutes but also recruits the core, back, and smaller stabilizing muscles to maintain proper posture and control. Free weights allow for greater flexibility in workout design, with countless variations of exercises that can be tailored to specific goals. However, this freedom comes with a steeper learning curve. Without proper guidance, improper technique can lead to injury. This is where working with personal trainers in Nashville TN can be invaluable. Free weights are particularly effective for compound lifts such as squats, deadlifts, and presses, which work multiple muscle groups simultaneously. However, they can be intimidating for beginners who struggle with form or balance. This is where combining machines and free weights strategically can be beneficial. The False Dichotomy The debate between machines and free weights often presents them as opposing choices, but the truth is they serve different purposes and can coexist within a well-rounded training program. The best approach isn’t about choosing one over the other, but about utilizing both based on individual goals, experience level, and training context. For beginners, machines build confidence and establish foundational strength. As they progress, incorporating free weights enhances balance, coordination, and functional strength. For advanced lifters, machines provide a means to isolate specific muscles after heavy compound lifts. For example, a well-structured leg workout might include barbell squats to develop overall strength and coordination, followed by machine-based leg presses to target the quadriceps with greater intensity once stabilizing muscles are fatigued. Beyond the Gym The discussion also extends beyond gym settings. Many proponents of functional fitness argue that free weights better prepare the body for everyday movements like lifting, carrying, and climbing stairs. These activities require the integration of multiple muscle groups, similar to free-weight exercises. But one thing I am steadfast in saying is that “a strong body is a functional body.” So, any form of training that has a progressive strength element to it should be viewed as “functional,” whether it be machine or free weights. Yet, not everyone trains with functional fitness as their primary goal. For bodybuilders focusing on muscle hypertrophy, machines provide an efficient way to target specific muscles without exhausting stabilizers. This makes them particularly useful for individuals working with personal trainers in Nashville who specialize in body recomposition and aesthetics. Conclusion The choice between machines and free weights isn’t about right or wrong—it’s about how each fits into a well-designed training program. Machines provide safety and simplicity, making them ideal for beginners and focused isolation work. Free weights offer versatility and what is viewed as a more functional strength development, challenging the body in ways that extend beyond the gym. Instead of viewing them as competing options, think of machines and free weights as complementary tools. A personal trainer in Nashville TN can help you develop a program that strategically integrates both, ensuring optimal results based on your fitness level, goals, and needs. By leveraging the strengths of each method, you’ll maximize muscle growth, minimize limitations, and create a sustainable training regimen for long-term success. If you’re looking for expert guidance on incorporating machines and free weights into your workout routine, consider working with personal training in Nashville TN. Contact me today to take the next step in your fitness journey !