With undulating periodization, you change the volume and intensity of your workout on a weekly or daily basis. For example, on Monday you might do an endurance workout where you do 16 reps per set. On Wednesday, the focus would shift to muscle hypertrophy with 10-rep sets followed by a strength workout on Friday using a weight you can only lift 6 or 8 times. This periodization method eliminates the de-training problem since you’re not spending several consecutive weeks focusing only on one type of training. It also reduces the boredom factor since you’re changing your workout as often as every session.
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