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2006/11/14, 06:18 PM
I am trying to set up a routine based on undulating periodization. Since I don't have much experience with this I was wondering what you guys thought so far. My rep scheme for for my main lifts is as follows:
Week 1 8*3
Week 2 3*8
Week 3 5*5
Week 4 3*12
And I have set up the workouts like this so far.
Monday
Bench Press
Bent over Rows 3*6
Dips 3*8
Weighted Abs
Wednesday
Box Squats
Lunges 3*8
Reverse Hyperextension 3*10
Friday
Push Press
Chins 2-3 Sets
Skull crushers 3*8
Weighted Abs
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2006/11/19, 07:28 PM
I'm sort of confused about the increases in weight when you use undulating periodization. Say I start of at like 85-90% of my 1 rep max in week one, with sets of 8*3. In week five do I then increase it by something like 5%? Would I just increase weight by 10 pounds or so when I can do the given sets and reps, and then keep working at the new weight until I can get all of them? Like say I bench 185 for 8X3, then 4 weeks later would I do something like 195 for 6X3, then 2 then 1, and keep doing that until I reach 8X3 and move up?
Also, I'm thinking the program I wrote out doesn't do enough for my lower back, opinions?
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2006/11/19, 07:54 PM
Seems fine. I would try to use similar intensity for your exercises. I can tell you from personal experience that when you vary the weights too much for different exercises you'll end up with big disparaties in strengths.
Go as heavy as you can given the reps/sets dictated. Dont overthink this. Keep it simple.
Hyperextensions are a fine replacement for deadlifts for time being. Just remember to go as heavy as the phase dictates. if you're doing 3x8 phase then go that heavy, if you're doing 5x5 phase then do that....I have made great progress with this exercise going heavy. I have done both RE and ME work and big improvements in it will mean big improvements in deadlift...
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2006/11/20, 02:09 AM
So should I use the periodization rep scheme with all the assisstance exercises too? Or just the main lifts?
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2006/11/20, 05:00 PM
for simplicity I'd do all of my 3-4 main exercises for the given rep scheme. I know some like to do lighter accessory lifts but I try to use similar weights for all my exercises...It's up to you really...
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2006/11/21, 05:01 PM
Let your assistance work fall under undulating as well.
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Iron and chalk.
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2006/11/23, 07:21 PM
may be stupid.....but what in undulating exactly?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/11/23, 09:17 PM
BA - have you forgotten about the search ? Here is part of a post by wrestler
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.
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Beyond Training, Beyond Experience, Nutrition Wins
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2006/11/24, 04:54 PM
so in plain english.....
one week of heavy weight low reps, then higher reps low weight, then medium weight medium weights...?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/11/27, 12:23 PM
Basically. Since you are alternating rep ranges while keeping exercise selection constant, you only do the same workout once a month. I'll post more about it since there seems to be interest, but only when I have time to write up a full post.
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Iron and chalk.
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