Realization doesn’t necessarily mean the heaviest or most explosive work.
Realization is the type of training more specific to your goal.
If it’s fat loss it would be more dense training, less rest, more exercise combinations, more metabolic work.
If it’s hypertrophy it would be the purest “bodybuilding” phase of the cycle.
So we could have something like:
Accumulation = Structural and hypertrophy
Intensification = Strength (but not going below 3 reps per set)
Realization = Hypertrophy with more advanced methods (rest/pause, drop sets, myo reps, 30/10/30, etc.)
For fat loss we would also periodize energy systems work.
Accumulation: Structural and hypertrophy
Realization: high density training (circuits, upper/lower contrasts, loaded carries, drop sets, etc.)
Accumulation: LISS (3-4x a week)
Intensification: LISS (2-3x a week) with HIIT (1-2x a week)
Realization: HIIT (2-3x a week), metabolic conditioning (1-2x a week)… if the person is still overfat and recovering well you can also add some LISS after the intervals
With fat loss I also periodize the diet to fit the training. As odd as it might seem, I normally start with a low carbs approach and add carbs as the cycle progresses (while caloric intake is maintained or decreased). This servers 3 main purposes:
It allows you to perform the higher volume in the last phase (since there is more intervals nad metabolic work it also means that you need more carbs to perform)… in the first phase the goal is to improve your body’s capacity to use fat for fuel. Which is why we stick with LISS (no intervals… low intensity to train your body to mobilize and use fat) and few carbs in your diet to force your body to use fat for fuel.
It lowers cortisol and adrenaline levels which tend to be more and more elevated as the diet progresses and when you are leaner (that’s why a lot of physique competitors have problems sleeping when they get lean).
Psychologically it gives the illusion that you are dieting less hard because you have more carbs, even though calories are just as low or lower.
So a diet could look like this
Intensification: Targeted carbs (no carbs except around workouts)
Realization: Carbs around the workout and in the evening
Of course fats are decreased as carbs increase (protein is maintained_