A possible concise summary is:
The text explains how to plan your training to achieve sustainable results over time, using periodization strategies. Periodization is the modification of training variables such as volume, intensity and frequency over time cycles to improve performance and avoid injuries. The text describes three types of periodization: linear, undulating and block. It compares their advantages and disadvantages, and gives recommendations on how to apply them according to your goals, recovery needs and joint health. The text also mentions some concepts related to body adaptation, collagen production and muscle growth.
Here are the key facts extracted from the text:
1. The text is about how to plan your own training to achieve sustainable results over time using periodization.
2. Periodization is the planning of the training variables such as volume, intensity and frequency in time cycles to improve results and avoid injuries.
3. There are three main types of periodization: linear, undulating and block.
4. Linear periodization is the simplest but the least effective and sustainable. It involves starting with high volume and low intensity and gradually increasing intensity and decreasing volume over time.
5. Undulating periodization is more effective and involves changing the volume and intensity of the training within the same week or day. It gives more recovery time between high intensity days and prevents the body from getting used to a certain effort.
6. Block periodization involves focusing on a specific objective in each block of time, such as hypertrophy, strength or recovery. It allows to work with different goals and have one block help improve the next one.
7. The optimal training frequency for muscle recovery and growth is between 2 and 4 days of rest per muscle group.
8. Training the entire body several times a week is not the best idea in terms of muscle recovery and maximizing results.
I hope this helps. Do you have any questions? 😊