Periodization: Practical Steps

December 13th, 2009 by

We can’t do the same program forever. That should be common sense, but as mentioned earlier, looking around the gym, this doesn’t seem to be as obvious as it should be. Our bodies adapt to the demands imposed on it so with time the effectiveness of a given training protocol diminishes. Think of it as the Law of Diminishing Returns. Strength coaches and trainers, Charles Poliquin and Alwyn Cosgrove have written that our bodies adapt to the number of reps performed the fastest, and the actual exercise the slowest. In fact, they’ve said adaptation to reps performed may happen in as little as six exposures. If that is in fact true, then we need to change the repetitions performed more often than we need to change our exercises. In addition, different rep ranges result in different training adaptations. This is in fact the opposite of what most trainees do. Most change their exercises but generally train in the same rep bracket all the time. Three sets of ten anyone? There’s also an argument that can be made to keep your exercises more consistent as well. One, the big, basic movements, like squatting, benching, deadlifting, rowing, etc., are always going to be effective and two, the issue of motor learning or ‘rehearsal’ will help induce strength gains by improving the efficiency of the nervous system.

So to apply this, we’re left with the goal of being relatively consistent with our exercises but with frequent variability applied to our rep schemes. And in comes the undulating model. Recall that with undulating periodization, the loading parameters — sets and reps — are manipulated as often as every workout, so this addresses the issue of the possible quick adaptation to a constant rep scheme. Think of it as a variable rep system, which is another term that has been thrown around to describe the undulating model. So what should happen now is a slower adaptation to the training program since the training variable that your body adapts to the quickest is being manipulated the most frequently.

Undulating programs are often split into upper/lower splits, as opposed to the traditional bodybuilding style bodypart split. There’s also numerous ways of putting it together. For example, assuming four workouts in our upper/lower split, we have two upper body days and two lower body days. One way that you’ll see it set up is having one upper body and one lower body day devoted to heavy, low rep strength training based protocols. The other upper body and lower body day would then be devoted to higher rep, higher volume based protocols. The different training protocols allow you to work on achieving multiple goals at the same time. Similarly you can have even more variation within the actual workout. For example, heavy horizontal pushing (chest) and pulling (mid back/back thickness) and lighter vertical pushing (shoulders) and pulling (lat/lat width) in one upper body workout and the opposite in the other upper body workout — heavy vertical pushing and pulling coupled with lighter horizontal pushing and pulling. Throw in a little bit of direct arm work at the end and you’re set. By heavy and light, I am referring to the aforementioned heavy, low rep work and lighter, higher rep protocols. The same can be done with lower body. One day heavy quads and light or unloaded hamstrings and the other day heavy hamstrings and light/unloaded quads. There are many ways to do it

BACK: Common types of Periodization
NEXT: Read more for a different periodization perspective and an important point to keep in mind in any program.

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