Pull it for one more rep each week until you hit it for 5 reps.  Then add weight and start over with 3 reps.Once you stall with one of your progressions, simply substitute it for something that accomplishes the same purpose (max strength, hypertrophy, or a blend thereof) and keep rolling.Scary sounding programs aren’t so intimidating when you can apply a paint-by-numbers approach to building them, are they? If you’re trying to gain size, 12s, 8s, and 5s might be perfect. With undulating Periodization and the variable rep system, you will train each body part twice per week, yet you will not repeat the same workout for more than ten days. These should be the exercises you’re trying to improve in, or close variations of them (i.e. In general, make these in line with your primary goal. With undulating periodization, you change the volume and intensity of your workout on a weekly or daily basis. The goal is to progress in an upward trend. During this time, some degree of de-training also occurs for the capacities you’re not working. It involves changing the focus and goal of your weight training at pre-determined intervals to challenge your neuromuscular system in a different way. It really helped get my torso defined!
.The concept sounds a little bit like the 3 Month Transformation Rotation which gave me awesome results! Assoc. You still get the motor learning benefits of frequent exposure to a motor patterns, while retaining the benefits of enhanced muscular responsiveness to changes in stimulus.So, enough theory – let me throw a few studies at you as proof of concept:In one of the classic studies in this area, two groups of subjects that had been training for an average of about 5 years prior to the study (not elite athletes by any stretch of the imagination, but they at least had some time under the bar) used either a linear periodization, or aDaily Undulating Periodization training plan.The results? J.

Indeed, some research from Charles Poliquin showed as much back in the 80s – changing stimulus every 2 weeks wasn’t any better than classic linear periodization (1).With DUP, rather than changing your volume/intensity/rep ranges every few weeks, you change them every day you train. It maintains that the body will respond more strongly to more novel stimuli, BUT without the haphazardness of what is typically seen as “muscle confusion.”  This isn’t barbell curls today, dumbbell curls tomorrow, preacher curls after that, followed by drag curls = all kinda It’s more like squat with more reps and volume today, then squat heavy doubles a couple days from now, and squat with a classic 3-5 sets of 5-6 reps a couple days after that. When you focus on one type of training for several weeks, for example, muscle endurance, other training capacities such as strength and hypertrophy are “de-trained.” Plus, it can become monotonous doing the same type of training for weeks at a time. (1) POLIQUIN, C. Five steps to increasing the effectiveness of your strength training program. Daily Undulating Periodization template. It also reduces the boredom factor since you’re changing your workout as often as every session.Does undulating periodization work better than linear?
So, to make this article useful, let’s go into how you can set up a simple DUP program for yourself, and how to make adjustments moving forward.Step 1:  Choose exercises. Using an undulating periodization schedule helps to reduce boredom and makes it less likely you’ll reach a strength plateau since you’re changing the stimulus you expose your muscles too frequently. My credit card is getting all twitchy for the pre-sale of this new series!!! There is disagreement about this, but according to a study published in the Journal of Strength and Conditioning Research, undulating periodization training is more effective for developing strength gains than a linear one.

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