Warm up with 25 percent of your 1 rep max or less - 5 or 10 repetitions
Then try rotating other schemes. Lower rep heavier weight schemes require 2 minutes or more rest between sets.
Sets x Reps
2x12
5x5
5x6
5x2
4x10
4x12
10x3
10x10
12x2
8x2
7x5
7x3
6x6
8x8
15x4
1x100
Or these rep
schemes.
5 4 3 2 1
4 8 12 16
10 8 6 4 2
10 10 8 6 6
8 6 4 5
8 6 4 2 20
10 8 5 15
12 8 8 15
12 10 8 20
12 12 10 8 8
15 12 10 8
15 12 10 8 6
20 15 10 5
20 15 12 8 5
20 15 12 10 8 6 4
20 20 15 12 10 8
30 20 10
50 30 20
Or maybe a program like:
Pulldown 10
Straight-arm pulldown 20
You can rotate weekly or follow a plan for 4 to 8 weeks then switch it up. Increase weight slowly if on a pyramid scheme. Say 2.5 to 5 pounds per set or even per session or week. Time in the training is more important than fast gains. Fast increases in weight equals the higher potential for injury.
Think years. For the natural bodybuilder 1 to 2 pounds gain of solid muscle per year is awesome.
Table 1. Sample protocol of Undulating Periodization in a 16-week mesocycle (Kraemer & Fleck, 2007)
The protocol uses a 6-day rotation
| |
Monday
4 sets of 12 to 15RM
|
Monday
4 or 5 sets of 1 to 3RM
|
Wednesday
4 sets of 8 to 10RM
|
Wednesday
Power day
|
Friday
3 or 4 sets of 4 to 6RM
|
Friday
2 sets of 12 to 15RM
|
Active rest
For 2 to 3 weeks after the 16-week mesocycle is completed
|
References
Baker, D., Wilson, G., & Carlyon, R. (1994). Periodization: The effect on strength of manipulating volume and intensity. Journal of Strength and Conditioning Research, 8, 235-242. [ Links ]Dolezal, B.A., & Potteiger J.A. (1998). Concurrent resistance and endurance training influence basal metabolic rate (BMR) in non-dieting individuals. Journal of Applied Physiology, 85, 695-700.Fees, M., Decker, L., & Snyder-Mackler, M.J. (1998). Upper extremity weight-training modifications for the injures athlete: a clinical perspective. American Journal of Sports Medicine, 26, 732-742.
Fleck, S.J. (1999). Periodized strength training: A critical review. Journal of Strength and Condition Research, 13, 82-89.
Kraemer, W.J. (1997). A series of studies - The physiological basis for strength training in American football: Fact over philosophy. Journal of Strength and Conditioning Research, 11, 131-142.
Kraemer, W.J., & Fleck, S. (2007). Optimizing strength training. Champaign, IL: Human Kinetics.
Marx, J.O., Ratamess, N.A., Nindl, B.C, Gotshalk, L.A., Volek, J.S., Dohi, K., et al. (2001). The effects of single-set vs. periodized multiple-set resistance training on muscular performance and hormonal concentrations in women. Medicine and Science in Sports and Exercise, 33, 635-643.
O'Bryant, H.S., Byrd, R., & Stone, M.H. (1988). Cycle ergometer performance and maximum leg and hip strength adaptations to two different methods of weight-training. Journal of Applied Sport Science Research, 2, 27-30.
Poliquin, C. (1988). Five ways to increase the effectiveness of your strength training program. National Strength and Conditioning Association Journal, 10(3), 34-39.
Rhea, M., & Alderman, B. (2004). A meta-analysis of periodized versus nonperiodized strength and power training programs. Research Quaterly for Exercise and Sports, 75, 413-422.
Rhea, M.R., Ball, S.D., Phillips, W.T., & Burkett, L.N. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 16(2), 250-255.
Tan, B. (1999). Manipulating resistance training program variables to optimize maximum strength in men: A review. Journal of Strength and Conditioning Research, 13, 289-304.
