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2006/01/19, 04:47 PM
It's been coming up a lot lately, so I figured I'd explain a few of the more popular terms
Non-periodized: Does not fluctuate training stress. If you don’t periodize your training in some way shape or form, then you don’t want to get better.
Linear periodization: Also known as “traditional” developed by Matveyev, this form of periodization begins with a “hypertrophy” phase, starting out with high volume low intensity, and then progressing linearly towards low volume high intensity work in what is known as “peaking”. Popular among athletes with a competitive season and off season, but far outdated. Goes through the phases of: Hypertrophy, strength, power, peaking, followed by active rest, all in mesocycles.
Cycled Periodization: another linear model, but follows work capacity in the forms of GPP and SPP, rather than changing intensity. GPP is done as the preparatory phase, and then built into SPP.
Step wise periodization: also similar to traditional periodization, but done more in phases rather than gradually.
Over reaching: A brief overtraining period, followed by a brief supercompensation period, often done in microcycles or mesocycles. Basicly, one to three weeks of overtraining, followed by 1-3 weeks of supercompensation, and then repeated. The thought here is to push the body into a state of mild overtraining, where the stress is greatest, and then accumulate with low volume to allow the body to completely recover. Often prescribed as “the latest and greatest” in bodybuilding magazines, one of the most difficult forms to get right.
Undulating: Generally follows Prilipen’s chart (high volume/low intensity, high intensity/low volume), but works different rep ranges as a microcycle. For example:
Week 1: All sets done 8*3
Week 2: 3*8
Week 3: 5*5
Week 4: 3*15
Set/rep scores can also be manipulated on a more regular basis, as in daily undulating, where sets/reps change every training day, or further manipulating the microcycle to work different rep ranges WITHIN a training session (true undulating). The thought here is that you will only be doing the same workout every 4-8 weeks, so your body will not adapt. Has been shown to produce superior strength and mass gains over a linear model.
Alternating periodization: Similar to step wise, but rather than following the linear model, this model randomizes the mesocycles.
Alternating (accumulation/intensification): alternates between a hypertrophy meso or macrocycle, and a cycle devoted towards power and strength. In a/i training, there is no middle ground. I have seen programs with 6 month mesocycles. How strong do you think you are going to be after 6 months of bodybuilding training? Not very.
Conjugated: focuses on training multiple strength QUALITIES (ME, DE, SE, RE, etc) during the same microcycle. This is one of if not THE most effective way to build overall strength. The most common application of this is the very effective “Westside” template. If you model your strength training after what the lifters at Westside do, and you don’t get stronger, you are doing something wrong or have a structural imbalance.
Cyberkinetic periodization: Basing your total volume or intensity in a given training session on “feel”. This is something you will learn to do as you become a more advanced trainee, and is used in conjunction with regular training. An example: Today, I just wasn’t feeling doing too much upper body work, but I was pumped for leg training: So a few extra squats and some step ups. Similarly, if I feel like shit, I’ll do my work sets and get out, without any accessory or supplemental work. Some days I feel like a max single, so I do it.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/19, 07:18 PM
in conjugated periodization what does SE refer to? ME=maximal effort, DE=dynamic effort, RE=repetitive effort? I have seen SE be referred to as endurance training but I thought RE is for that
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2006/01/19, 09:27 PM
submaximal effort. RE is high rep sets for hypertrophy and soft tissue strength. An example for someone with a 225lb bench would be bench pressing 135 for 15 or 30lb dumbbells for 2 minutes.
SE is submaximal effort. This is similiar to RE, but it generally isn't taxing. An example for someone with a 225lb bench would be 135lbs 4*6 or 6*4, easy, but it still feels good. I use SE for deloading. James Smith wrote an article for elitefts that outlines his usage (instead of DE) of the SE method. Literature points to a load of 66% being effective for SE, while RE can be 8-20 repetitions (50%) or modified RE can be as high as 40-70 repetitions (or done for time) at as low as 25% 1rm.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/19, 11:36 PM
This is an awesome post. Thanks for the education.
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2006/01/20, 12:06 AM
thanks for the clarification wrestler...that makes senses....
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2006/01/20, 12:06 AM
thanks for the clarification wrestler...that makes senses....
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2006/02/07, 06:23 PM
Great post, I remember seeing a lengthier post regarding linear v. undulating periodization but I couldn't find it in my search.
I just finished a HST cycle, and saw some good gains. HST follows a linear or step wise periodization was you've defined it. I planned on doing another cycle after a week off, but remember you supporting undulating periodization in your prior post (that I couldn't find).
I was wondering if you could either redirect me to your prior post, or could repost the link to the undulating workout you posted earlier, I believe it was a t-nation link. The gents over at the HST board are very helpful, so I wouldn't mind seeing what they thought of it.
Thanks.
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2006/02/07, 09:43 PM
Depends on which one you mean. I generally support undulating periodization for hypertrophy and conjugated for strength, although there are exceptions to every rule.
A good example would be some of alwyn cosgrove's programs. I believe he has one on bodybuilding.com if you searched there. I could be mistaken, so if that doesn't turn up anything, let me know and I'll find you something personally.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/07/27, 09:37 AM
Would you happen to have a chart for undulating periodization?
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2006/07/28, 08:12 AM
arondaballer,
I mean a chart. I've already read those articles.
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2006/07/27, 11:41 PM
There is one by Cosgrove on T-Nation. Just search for undulating periodization in the articles.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/07/27, 11:45 PM
Also, Bodybuilding.com's article can be found at http://www.bodybuilding.com/fun/alwyn3.htm
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/07/28, 12:09 PM
A chart that says what?
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Iron and chalk.
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2006/07/29, 10:51 AM
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Quoting from wrestler125:
A chart that says what?
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The chart that has the reps/set or percentages to be used. Much like a periodization or progression chart
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2006/07/29, 11:36 AM
Would you like me to lift the weight for you too?
If you read the articles, and what I said in different posts on undulating periodization, it shouldnt be that difficult to figure out. Hell, Cosgrove gives a pretty damn good sample program even.
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Iron and chalk.
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2006/07/29, 08:44 PM
Man, the Cosgrove sample program on Bodybuilding.com has exactly what you need to do. It practically is a chart. Come on now.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/07/30, 12:38 AM
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Quoting from wrestler125:
Would you like me to lift the weight for you too?
If you read the articles, and what I said in different posts on undulating periodization, it shouldnt be that difficult to figure out. Hell, Cosgrove gives a pretty damn good sample program even.
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I alrady have the article, what I was looking for was a perogression chart using this periodization moduel.. Screw it, I already found it. I know how to use this system, i just wanted a chart to analyze and study. Never mind.
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2006/07/30, 01:01 AM
Here's the link I was talking about
http://www.strengthcats.com/8-5-2-strength%20training%20cycle.htm
http://www.strengthcats.com/10-8-6%20strength%20training%20cycle.htm
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2006/07/30, 03:23 PM
So why doesn't the westside template use undulated periodization for the supplemental exercises?
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2006/07/30, 05:34 PM
In actuality, the supplement work is undulating. However, since the max effort work is so taxing, the supplement work is never done in a lower rep range. It is not as well structured, but the supplemental and accessory work are done in a variety of rep ranges, from 4*6 to 3*12 all the way to 1*100 and 1*5(min)
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Iron and chalk.
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2006/07/30, 06:02 PM
I should also explain that supplement and accessory work is never written in stone while using a westside system. It is done largely based on feel.
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Iron and chalk.
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2006/07/30, 10:09 PM
Thank you for posting this, Steve. I think my next phase of training is definitely going to be undulating periodization. I really need mass, and it sounds like something I would get good gains from.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/07/31, 03:45 PM
i am now basically doing a fullbody conjugated undulation program right now. Its only 3 weeks long since its pretty intense but each day is a different rep scheme focusing on a different aspect. Max Effort, Rep, Explosive, and something else i can remember... i dont think its submaximal tho.. but its pretty cool.
the one thing i am worried about is the max effort day you do your 5rm for 3reps 5 sets. And it covers 6 opposing exercies (ie squats/leg curl). I think this is a lot on the CNS so i guess thats why it is such a short program kind of to get you out of a rut?
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2006/07/31, 06:53 PM
You're cns shouldn't be too fried from 3 reps at a 5rm, and also the beauty of undulating periodization, is that your cns is essentially recovering while doing the high rep training.
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Iron and chalk.
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2006/08/01, 12:21 PM
well it was 5 sets of that... so basically at the end of those.. i was just gettin my 3rd rep cuz i was beat. but i guess yea.. it makes sense.
and the other day i couldnt think of was an endurance day, 25x2 with 27rm. hahah... wee thats today! cant wait!
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2006/08/01, 01:01 PM
Steve,
When following U.P. like you mention below, do you increase the weight with each set or do you select a single weight in which you can perform the given # of reps per set?
Undulating: Generally follows Prilipen’s chart (high volume/low intensity, high intensity/low volume), but works different rep ranges as a microcycle. For example:
Week 1: All sets done 8*3
Week 2: 3*8
Week 3: 5*5
Week 4: 3*15
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2006/08/01, 10:40 PM
Yuo do a warm up, and then hit a weight that you can do for all you sets.
For example, if it calls for 5*5, I would start off with a 7rm, but keep that weight the same fr all your sets.
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Iron and chalk.
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