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Keen, short and with periodization

If you divide the training into phases that regularly put new stimuli on the body, you will constantly advance your development. If you don’t do it and always train the same way, you will not make any progress after only a few weeks. In this section you will learn what periodization means and why it is so important for your daily short workout.
Almost everyone who has ever trained or pursued a training goal knows the problem: when you start training, you will notice significant progress in the form of muscle build-up, strength gains or weight loss - until after a certain time you reach a point where you can no longer make progress. You train just as intensively as before, but the training effect becomes smaller and ultimately fails to materialize - you stagnate.
From sports science we know that the muscle adapts to a certain training after only a few weeks and does not develop as desired. This is shown, for example, by the fact that after a certain period of time you no longer get sore muscles: the muscle has adjusted to the strain and consequently no longer reacts to the training stimulus.
Through periodization, i.e. the regular change of training stimuli. This keeps the training progress high and prevents so-called training plateaus (stagnation). This means that the muscle cannot adapt to one type of load and must constantly adapt. Furthermore, the training becomes more versatile and the motivation increases because you are always facing new challenges.
Yes, exactly. A beginner makes great training progress at the beginning because the muscles are not used to the strain. The musculature reacts accordingly strong and one is highly motivated due to the noticeable workout successes. With a good periodization, we virtually always make ourselves beginners. This allows us to keep progress and motivation high with keen and short training sessions.
This is pre-programmed. If you work out and don't feel any progress, the motivation for the training automatically collapses. This process can often be observed in gyms, for example. In January the studios are full of new faces. By mid-February, a large part of them are already gone again.
We rely on the change of the interval. This is a simple and practicable system that can be used even without previous knowledge. We move with it in a range of intensity that is always new for the muscle. This scheduled change of training requirements leads to a long-term and sustainable improvement in performance in all areas (maximum strength, strength endurance, muscle building, reduction of body fat, etc.).


The periodization of the workout is much more important than the workout volume. With a good periodization you can always create an effective muscle stimulus. This is achieved with the appropriate intensity, even with very short workouts. By regularly changing the training stimulus, the training progress is maintained. With the MIKE5 concept, periodization is ensured by regularly changing the five-minute interval. The system is simple, efficient and can be used by both beginners and advanced users.