Photo/http://www.fitness-model-advice.com/ 

A fitness model focuses on muscle definition 

This article, the second of nine, will teach you how to design

the best training routine for your specific goals. Being highly versatile, Periodization can be applied to people of all flavours and styles. The following potential routines are designed for an annual duration (a year commitment isn't so bad, because you understand that exercise is for life, right…?) and each exercise routine will be thoroughly explained in subsequent articles. The nomenclature for the routines are:

AA = Anatomical Adaptation
H = Hypertrophy
MxS = Maximum Strength
MD = Muscle Definition
M = Mixed Training
T = Transition

The number in brackets refers to the number of weeks the phase should be applied for.

Entry Level Bodybuilders: AA(8), H(3), T(1), H(3), T(1), H(6), T(3), AA(5), H(3), T(1), H(3), T(1), M(3), H(3), T(1), M(3), T(4). This training routine is recommended for novices to the gym: the gradual increase in loads, as dictated by the phases, will ensure a safe work-out experience.

Non-Bulk Program for Female Athletes: AA(3), H(3), MxS(3), T(1), M(3), MD(3), T(3), AA(4), H(3), M(3), T(1), MD(3), MxS(3), T(1), MD(3), M(3), T(1), MD(4), T(4). This is an ideal program for females who want to sculpt a toned, muscular and symmetrical body without bulky muscles.

Focusing on Size: AA(3), H(6), T(1), H(6), T(1), M(3), H(3), M(3), T(2), AA(3), H(6), T(1), M(3), H(3), M(4), T(4). You want to get big? Use this program.
Focusing on Strength: AA(3), H(6), MxS(6), T(1), MxS(3), M(3), MxS(3), T(2), AA(3), H(3), MxS(3), T(1), MxS(3), M(3), T(1), MxS(3), T(5). You want to get strong? Use this program.

Focusing on Definition: AA(3), H(6), MxS(3), T(1), MD(4), T(1), MD(6), T(2), AA(3), H(6), MxS(3), T(1), MD(7), T(4). You want cut muscles? Use this program.

For Busy Recreational Trainers: AA(7), H(3), T(1), M(3), T(2), AA(3), H(6), T(1), M(3), MD(3), T(2), AA(3), H(3), T(1), MxS(3), MD(3), T(5). This program actually has three periodizations in it. The shorter modules allow for adequate time off from the gym while still creating a well-developed body.

Although all of the above training plans implement the same type of phases, their differences arise from varying the duration and order of the phases. Be sure to complete each phase before moving to the next: they have been designed to build on one another to yield maximum results.

Next week I'll introduce the concept of the One Rep Maximum and how this is used to construct the best choice of weight resistance.