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Undulating Periodization

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Posted by: rmcfar

I was wondering if training like this would be something too advanced for someone in my position.

I've been training for about 8 months now. i did a body part split for the first 3 months and for the past 5 ive been doing push/pull/legs. Ive tried all different kinds of training within the p/p/l split but it seems that i have hit a plateau and i think its time for something new. I was reading CP's sticky on how to design a routine and i drew something up along the guidelines of undulating periodization. Let me know what you think of what i came up with. I'm far too lazy to type out the entire thing so this is a basic idea of what the periodization and the exercises would look like. i plan on doing upper-off-lower-off-upper-off-lower-off. Both upper workouts and lower workouts will be different (in terms of exercises) but still have the same basis as each other. Feedback (negative and positive) is greatly appreciated


Upper 1:
BB Military press
week A: 6x4 @ 8RM-75 sec RI
week B: 3x12 @15RM-30 sec RI
week C: 4x8 @ 10RM-60 sec RI

BB Bent Row
week A: 6x4 @ 8RM-75 sec RI
week B: 3x12 @15RM-30 sec RI
week C: 4x8 @ 10RM-60 sec RI

Inc dB press
week A: 4x10@12RM-45sec RI
week B: 5x5 @8RM-60sec RI
week C: 3x12@15RM-30sec RI

Seated Cable Row
week A: 4x10@12RM-45sec RI
week B: 5x5 @8RM-60sec RI
week C: 3x12@15RM-30sec RI


Posted by: CowPimp

That's fine. Really, I think I'm going to simplify that example in the sticky. You could just as easily do the following for all exercise:

Week A: 3x12
Week B: 5x5
Week C: 4x8

With 8 months of training under your belt, an unload after 3 weeks of hard work is probably unecessary. Something more like 6 weeks is probably more appropriate, and possibly a bit longer. I still usually go 5-6 weeks before unloading and I've been training about 3 years, doing a shitload of exercise throughout the week.


Posted by: JimSnow

Quote:
Originally Posted by CowPimp View Post
That's fine. Really, I think I'm going to simplify that example in the sticky. You could just as easily do the following for all exercise:

Week A: 3x12
Week B: 5x5
Week C: 4x8

With 8 months of training under your belt, an unload after 3 weeks of hard work is probably unecessary. Something more like 6 weeks is probably more appropriate, and possibly a bit longer. I still usually go 5-6 weeks before unloading and I've been training about 3 years, doing a shitload of exercise throughout the week.
I like it the way you have it. Both "instinct" and the appeal of variety makes it feel right to me as a basic guide. Of course, I've added some of my own special ingredients to the menu. I'll let you know who it works out in a couple of months.


Posted by: AKIRA

I have a hard time understanding Week A, B, C.. Does A=1, B=2, C=3?


Posted by: JimSnow

Quote:
Originally Posted by AKIRA View Post
I have a hard time understanding Week A, B, C.. Does A=1, B=2, C=3?
Yeah, I guess it could just say "Week 1", "Week 2"...

But to add to all this - I'm adding Periods. "Period 1", "Period 2"... just variations of the same set-up w/ different exercises. I probabably won't use 3 consectutive weeks. Maybe 2 Weeks of Period A, a "wildcard week (something funky)", then a "Period B"... back to "A", then to "C".

I won't be happy until I've totally screwed Cowpimp's concept completely up. Until I do... I'm focusing on some powerlifting for a few weeks.




Posted by: PWGriffin

[quote=CowPimp;1484376]

Week A: 3x12
Week B: 5x5
Week C: 4x8

QUOTE]

That looks kinda familiar? I thought my loading parameters were a little off base too


Posted by: CowPimp

Quote:
Originally Posted by AKIRA View Post
I have a hard time understanding Week A, B, C.. Does A=1, B=2, C=3?
Yes, that was my intention anyway.


Posted by: CowPimp

Quote:
Originally Posted by PWGriffin View Post
That looks kinda familiar? I thought my loading parameters were a little off base too
Is that what you're doing? I just pulled it out of my ass for example's sake.


Posted by: rmcfar

should you do the same rep ranges for all the compound and isolation movements in a given "workout" or is the whole idea to have lower reps and higher # of sets for the heavy compound movements, and higher reps lower # of sets for the isolation movements?


Posted by: CowPimp

Quote:
Originally Posted by rmcfar View Post
should you do the same rep ranges for all the compound and isolation movements in a given "workout" or is the whole idea to have lower reps and higher # of sets for the heavy compound movements, and higher reps lower # of sets for the isolation movements?
I don't use an intensity beyond about 80% of my 1RM with isolation stuff. I usually don't even go that heavy. Actually, I usually don't do a significant amount of isolation work; I kind of just wing it with the isolation stuff.


Posted by: rmcfar

yah sorry i didnt mean strict isolation, just in the sticky it says to go with different reps and sets for the first two exercises then the last two exercises of a given workout. This is the first real strength training ive ever done (even though its not entirely based on strength) and im must say that i much prefer doing heavy sets of 3or4 over doing sets of 12.


Posted by: rmcfar

Quote:
Originally Posted by JimSnow View Post
Yeah, I guess it could just say "Week 1", "Week 2"...

But to add to all this - I'm adding Periods. "Period 1", "Period 2"... just variations of the same set-up w/ different exercises. I probabably won't use 3 consectutive weeks. Maybe 2 Weeks of Period A, a "wildcard week (something funky)", then a "Period B"... back to "A", then to "C".

I won't be happy until I've totally screwed Cowpimp's concept completely up. Until I do... I'm focusing on some powerlifting for a few weeks.

you've completely confused me also but it sounds fairly interesting. i dont get the whole wild card week thing. I'm a big fan of playing around with workouts but i often do it too much and dont really give something a chance to asses weither its working for me or not.


Posted by: CowPimp

Quote:
Originally Posted by rmcfar View Post
yah sorry i didnt mean strict isolation, just in the sticky it says to go with different reps and sets for the first two exercises then the last two exercises of a given workout. This is the first real strength training ive ever done (even though its not entirely based on strength) and im must say that i much prefer doing heavy sets of 3or4 over doing sets of 12.
It's just an example. You don't have to do it that way.


Posted by: JimSnow

Quote:
Originally Posted by rmcfar View Post
you've completely confused me also but it sounds fairly interesting. i dont get the whole wild card week thing. I'm a big fan of playing around with workouts but i often do it too much and dont really give something a chance to asses weither its working for me or not.
My "Wildcard Week" is when I do something totally foreign that my muscles cannot anticipate (like walking w/ 2 150lb. dumbells for distance - soft surface)... to shock them. That's followed by a long rest before I begin another cycle. It's almost like a reward for being faithfull to the structured program.

The Pros on this site have terminology for this, I'm sure.







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