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"Poliquin (1988) is often recognized as the founder of undulated periodization (Stone and Wathen, 2001). Poliquin (1988) investigated five ways to increase the effectiveness of the training program for football coaches. The first suggestion was the use of undulated periodization, which he also called alternate accumulation and intensification phases. Here, emphasis is placed on the importance of frequently varying both volume and intensity in order to induce neuromuscular adaptations. The rational behind this was that past research had found that strength programs lost their efficiency after only two weeks (Kulesza & Poliquin, 1985; Poliquin, 1985, b). Thus, it was concluded that if a stimulus is provided in exactly the same way, results would diminish quickly. This is in accord with the biological law of accommodation, which states that the response of an organism to the same given stimulus decreases over time.
Wilson and Wilson (2005) have also applied DUP with excellent results. Currently, for small muscle groups such as biceps, triceps and forearms, the typical three days per week—light, moderate, to heavy (following the rep range prescribed by Kraemer SEE BELOW FOR THIS)—training sessions have been used. Due to the massive amounts of volume during their workouts, however, large muscle groups have only been trained twice a week, with a split between one heavy day (>6 reps), and one light-moderate training session (8-15 reps). The results have been absolutely fantastic in both strength and hypertrophy gains.
Kraemer (Haff, 2004) has suggested a DUP of 4 sets 12-15 reps on Monday, 4 sets 8-10 Wednesday, and 3-4 sets of 4-6 reps on Friday, then, start over on Monday. Additionally, he proposed that the athlete could slightly adjust this, and perform 4-5 sets, 1-3 reps on Monday, and then start over. This may be of interest if strength and power are the dominant goals."
Okay, so i'm tryin to put together a workout that has some scientific backing. I'm kinda confused though, for the small muscle groups I do them 3 types a week (light,moderate, and heavy) with the rep scheme given by Kraemer (third paragraph). What do I do about the larger muscle groups though? It says to go heavy one day >6 reps, and one light-moderate day (8-15 reps) It doesn't say how many sets for the heavy/light days, nor does it say in between which days should I throw them in? or should I do them on the smaller muscle group days? Also, it doesn't even say what workouts to do for the larger muscle groups and when.
Wilson and Wilson (2005) have also applied DUP with excellent results. Currently, for small muscle groups such as biceps, triceps and forearms, the typical three days per week—light, moderate, to heavy (following the rep range prescribed by Kraemer SEE BELOW FOR THIS)—training sessions have been used. Due to the massive amounts of volume during their workouts, however, large muscle groups have only been trained twice a week, with a split between one heavy day (>6 reps), and one light-moderate training session (8-15 reps). The results have been absolutely fantastic in both strength and hypertrophy gains.
Kraemer (Haff, 2004) has suggested a DUP of 4 sets 12-15 reps on Monday, 4 sets 8-10 Wednesday, and 3-4 sets of 4-6 reps on Friday, then, start over on Monday. Additionally, he proposed that the athlete could slightly adjust this, and perform 4-5 sets, 1-3 reps on Monday, and then start over. This may be of interest if strength and power are the dominant goals."
Okay, so i'm tryin to put together a workout that has some scientific backing. I'm kinda confused though, for the small muscle groups I do them 3 types a week (light,moderate, and heavy) with the rep scheme given by Kraemer (third paragraph). What do I do about the larger muscle groups though? It says to go heavy one day >6 reps, and one light-moderate day (8-15 reps) It doesn't say how many sets for the heavy/light days, nor does it say in between which days should I throw them in? or should I do them on the smaller muscle group days? Also, it doesn't even say what workouts to do for the larger muscle groups and when.
