What I’m Doing

I’ve yet to include my personal workout regimens on this site. As I frequently get bored with working out, I’m constantly seeking new ways to switch things up.

Besides the imminent mental burn-out the occurs with constantly doing the same things, our bodies become accustomed to the work we do. After several weeks with no change up in routine, our muscles will not respond as drastically as when we first began a new cycle.

One of my most successful cycles came through utilizing “undulating periodization.” In this type of cycle, a lifter will rotate the volume of lifting from week to week. For example, he may begin week 1 with 4 sets of 8. The next week, he’ll do the same exercises, but move to 4 sets of 12. In the third week, 4 sets of 15. Then he’ll go back to 4 sets of 8 in week four, thus starting over his progression.

In a study published in a 2004 Journal of Strength and Conditioning Research, undulating periodization had better results than linear periodization - which is simply moving from high repetition and lighter weights to less reps, more pounds. I can’t remember the number of weeks or the test subject used in this study. I can’t even recall a reference number to the specific journal this study is found in. But, such studies to show similar results can always be googled (undulating vs. linear periodization).

Of course, in undulating, heavier weight will be used as the reps decrease, just as would be done in a linear model. However, the frequent changes in intensity and volume keep the brain guessing and the muscles constantly adapting. If you have never or rarely tried undulating periodization, I would highly recommend giving it a whirl.

For a template to follow, here’s what I’m currently doing** for the next 6 weeks:

Week:                            1           2         3          4          5         6

Day 1

Back Sqaut            4 x  10           8          6         10         8         6

T-Bar Rows          4 x 10             8         6          10         8         6

Dbell Incline          4 x 10             8         6           10         8         6

RDLs                       4 x 10             8        6           10         8         6

Dbell Reverse Flys  3 x 10           8        6           10         8         6

EZ bar Curls            3 x 10           8        6           10         8         6

Day 2

Snatch Grip Pulls       4 x 10         8        6           10         8         6

Dbell Push Press        4 x 10         8        6           10         8         6

Med Ball Side Wall Throws     4 x 10 (From each Side)

Box Jumps                                 4 x 10

Lateral Shld Raise     3 x 10          8         6          10         8           6

Sprints                 20 yd x 6           8         10         6          8           10

Day 3

Pull Ups*                     4 x 10           8           6         10        8             6

Dbell Squats                4 x 10           8           6         10        8             6

Dbell Bench                 4 x 10           8           6         10        8             6

Reverse Grip Lat Pull 4 x 10         8            6         10        8             6

Hamstring Curls          3 x 10         8             6         10        8            6

Dips*                             3 x 10         8             6         10        8            6

** = I designed this cycle primarily for mass and strength. Day 2 incorporates explosive movements that require total body function. This will stimulate type II muscle fibers, which grow larger than type I.

* = Add weight to body; either a weighted vest or dumbell between the feet.