Olajide Taiwo

Periodization is a system of training that organizes your workout into distinct cycles. Because each cycle has specific objectives, the number of reps for each varies sharply.


A typical periodization plan usually consists of three or four phases (depending on your goals):


Phase 1: Preparatory, consisting of extremely high volume (15 or more reps, three to five sets) and low resistance.


Phase 2: Hypertrophy, or growth, consisting of high volume (eight to 12 reps, three to five sets) and moderate resistance (50 percent to 75 percent of one-rep max).


Phase 3: Strength, consisting of moderate volume (five or six reps, three to five sets) and heavy resistance (80 percent to 88 percent of one-rep max).


Phase 4: Power, consisting of low volume (two to four reps, three to five sets) and very heavy resistance (90 percent to 95 percent of one-rep max).

Usually Saturdays are my days. But na wasn’t having it. Dude said it’s
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I created this program 8 years ago and called it “Flex my pecs at Proflex”. It’s ironic how that same program got done at the same place that inspired 😘
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30 seconds on 15 seconds off. 1 minute rest between sets; work for 6 sets 🔥
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1️⃣ Chest press renegade
2️⃣ Decline push ups
3️⃣ Pull ups
4️⃣ rows
5️⃣ Frontal raises
6️⃣ 30 seconds cardio;
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is on of the ymost efficient workout tools. It provides numerous benefits – upper and lower body strength, endurance and power, overall cardio conditioning and major fat-loss effects. Also they’re inexpensive, suitable for all levels and are somewhat portable. 🔑 PORTABLE, which brings me to the only Con;Space and availability.
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You’ll need to make sure you have enough space for your battle ropes. At a minimum, you’ll need about 10-15 feet aka 3-4.5 meters. While the shorter ones are good for home gyms, if you can, get the longer ones as they are more effective. All in all, battle ropes definitely require more space than most equipment, even if your actual body is only working through a small surface area, the rope will be working through a path of 10-25 feet aka 3-7.5 meters. Moreover, you probably won’t want to be slamming it on the ground of your home unless you have the appropriate flooring. It’s not particularly damaging, it’ll just be loud for anyone else inside your house.
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This is a good piece of equipment for the garage/driveway or backyard; if you’ve the luxury of one. If you don’t then this video is for you. With a pair of light dumbbells (2-5kg) you can mimic a workout without chewing into your home space or banging on the ground and disturbing 😳 your neighbors. Work for 30 seconds on 15 seconds off. Work for 3-6 sets and rest for only 1 minute between sets.