A typical (but simplistic) example would be something like:Another approach, that has actually been shown to be more effective in most cases is undulating periodization, where phases of higher volume/lower intensity (accumulation) and of lower volume/higher intensity (intensification) are alternated.For 3-4 weeks, you use methods focusing on muscular development (while still keeping somewhat of a neurological component to avoid losing those adaptations), and then for 3-4 weeks you switch the focus to improving neurological factors while still maintaining some muscular work to maintain those adaptations as well. The goal is to progress in an upward trend. But if that person has a very high ratio of fast twitch fibers in the muscles involved in the lift, they might only get 4ish reps with 85%. When used correctly, DUP is a fantastic way to add strength quickly. The JuggLife | Q&A: D.U.P and Weightlifting RPE.

It will only start changing slightly when we get to the 1/6 method.With the sets of 6 you should be able to add weight every time, unless you were too aggressive at the start. Always working in the 8-12 rep range? As discussed previously, more and more physique sport … There are many different effective ways to train, but regardless of programming, there are a few common traps I see lifters falling into that they … Design more effective Powerlifting programs with these guides. You get the point.You will rest anywhere between 10 to 20 seconds (depending on the lift. Choosing the Right Mix of … The term periodization gets thrown around pretty fast and loose these days. Or it could mean linear organization on two different time scales – maybe increasing volume week to week over the course of a month, and repeating the process with heavier weights on the next month.For someone who’s nearing their potential, or for someone whose progress has slowed down due to life circumstances interfering with recovery from workouts, actualized improvements in strength may only occur at the end of a longer macrocycle, with other linear, undulating, and conjugate elements integrated into that macrocycle, eventually leading to the desired linear strength increases macrocycle to macrocycle.The question of undulation isn’t one of “if,” but rather “to what degree, and on what time scale?”There aren’t tidy answers to these questions, because we honestly don’t know.In general, if you train a lift more than once per week, it seems wise to undulate training within the training week. Still training a muscle group once a week? They change their max effort movement every 1-3 weeks, and alternate 3 week blocks for speed work, using straight weight for 3 weeks, chains for 3 weeks, and bands for 3 weeks. If you did sets of 5 with 80% today, you’d probably be better served by doing something other than sets of 5 with 80% if you do the same lift later in the week.Undulation week to week should also be discussed if you aren’t able to progress linearly week to week anymore on one element, while holding other elements steady. If you are doing a leg press or hack squat, rack and put the safety on. But it still gives you the benefit of working mostly in the hypertrophy zone, stimulating maximum muscle growth, while still getting enough neurological stimulation from the sets of 6 to get an improvement in the CNS efficiency that will translate to strength gains.The 8/6/4 wave is very powerful and prepares the body for the heavier lifting to come.

They bench, squat, and deadlift twice per week, with a traditional “heavy day, light day” setup. So, they allow you to get maximum neurological improvement while putting a lot less stress on the CNS. It would also be beneficial to switch your exercises up with each DUP cycle so you can target other movement patterns and muscle groups. So, I recommend resting 60-75 seconds after a set of 1 (then you do your set of 1 for the other lift). But ideally go up on each set of 6. You may be able to practice adequately to lift 100% loads utilizing 80% and 90% loads within the same training week, but that practice would be less specific to the task at hand utilizing 60% loads and 90% loads for your main lifts instead.Conjugation is similar to undulation, in that the primary question isn’t “should I use some conjugate elements,” but rather “how much and on what time scale?”And again, there’s not a clear cut answer, except that some variation tends to be better than none.Even for untrained lifters, there’s evidence showing that a mixture of lower body exercises, including squats, leg press, deadlift, and split squats, The exception might be for the most advanced lifters.