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70sBB 09-05-2012 10:36 AM

Layne Norton and undulating periodization
Can anyone explain what undulating periodization is and how we might use it for both muscle and strength building?

Rich Knapp 09-05-2012 10:47 AM

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.

Rich Knapp 09-05-2012 10:51 AM

Like when you see me log "power day(low reps)" "saturation day(high reps)" "rep range day (5-10 reps)" in my logs.

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