Workout Program
Okay so little about my new workout program that I am trying out..
The program is based upon Undulating Periodization & Escalated Density Training.
First a brief background on the two:
Undulating Periodization is a training program where the variables re volume, intensity and tempo, change with each workout.
I have been using a Conjugate sequence system and now am going to try and experiment with this. I am not a fan of linear block periodization, which is where you would break your training up into blocks or time periods where you have a main focus on specific skills re strength, fat loss, hypertrophy, etc..
Here are some excerpts that can maybe explain it a little better
Undulating Periodization involves the acute variation of volume and intensity on a weekly (microcycle) or daily basis. According Poliquin, this schedule allows for minimal risk of overtraining and plateau like adaptation,
while allowing for maximal training effect. This, in contrast to linear block training models, which “lose their efficacy after only two weeks” (23, 24). In his investigation, Poliquin concluded, “that if the stimulus is provided
in the exact same way, results would diminish over time (23,25).” This theory holds true to Seyle’s general adaptation theory, in that there needs to be exposure to stimulus or stress for adaptation to occur (26). Utilizing the
undulating periodization model with what he refers to as an “Accumulation Phase” where the main stressor is volume and an “Intensification Phase” where intensity is the main stressor, Poliquin has guided many of the
world’s top athletes to success at all levels. The aforementioned Dr. Bondarchuk stated the importance of “block” periodization, but included in each block must be an undulation of load and intensity. He states “ we are convinced that loads of different intensities should be used in the workouts of highly qualified athletes in each session during the preparatory and competitive periods. Skillful alternation of these loads will help the athlete to learn and improve technique, develop the needed speed-strength, and obtain the best post workout restoration (27).” Below is an example of 1 microcycle of undulating periodization.
Recently published research from Arizona State University has shown that a method of structuring the set and rep protocols in a vastly different manner – called undulating periodization – has proven to be especially effective in inducing maximum strength gains when compared to traditional linear or alternating periodization models.
Linear periodization is when the reps are decreased each successive phase and the loads are increased, e.g. phase one 15 reps, phase two 12 reps, phase three 10 reps, phase four 8 reps. Alternating periodization is when the trainee switches between higher reps and lower reps at each phase, e.g. phase one 15 reps, phase two 8 reps, phase three 12 reps, phase four 6 reps, etc.
Undulating periodization takes the adjusting of rep protocols one step further. This system actually adjusts the rep bracket with each workout.
Adaptation Conundrum
Traditional thinking states that the body adapts to a workout in as little as six exposures. In actuality, the body adapts to the rep range the fastest and the exercise selection the slowest. So, we need to change the rep bracket more often than we change the exercises. Typically, a trainee will change the exercises first, and often spend long periods of time in each rep bracket – not the most effective training system.
However, we still need repeated exposure to certain movement patterns in order to improve optimally. So, in reality, we're left with a conundrum – repeat the workout as often as possible to gain repeated exposure and maximize the adaptations, but repeat it as little as possible so as to still keep the stimulus fresh and maximize the adaptations.
Hmmm.
With traditional periodization, this means that a workout will "work" for at most three to four weeks. This is when we change the routine to prevent staleness, introduce a new stimulus, and keep the body adapting positively. Typically what happens is we change the exercises and the reps.
With undulating periodization and the variable rep system, we take this a step further. You won't repeat the same workout for over four weeks. This means the body won't have adapted, i.e. you won't need to begin a new routine for close to twelve weeks, despite the fact that you're hitting each body part once a week and performing the same exercises every week.
This will take you right through the holidays without getting stale. In fact, you could easily stay on this program for a longer period of time. As we aren't repeating the same rep range for four weeks, you could do the entire program for eight to twelve weeks and then just switch the exercises. A constant challenge equals constant improvements.
The Geeky Science Behind Undulating Periodization
The May 2002 issue of The Journal of Strength and Conditioning Research reported that experienced strength trainers who followed this type of training program doubled their strength increases as compared to a traditional training control group. It concludes that ongoing strength gains for those who've hit plateaus may be developed from this type of training.
My immediate "outside the box" thinking led me to the conclusion that if this workout system was superior to regular periodization, then the benefits during a period of low-frequency training would be even better.
In the interests of clarification as to how I use the method, I've included a workout split (based on a movement pattern split) with some very basic exercises that I use with my athletes. You don't need to follow this split, nor do you need to select these exercises. What you do need to stick to though is the sets and rep parameters. In practice, just alternate between the two exercise routines and move to the next rep range as prescribed below.
However, due to the unique loading parameters, you'll actually train each program, in terms of exercise, three times before ever repeating a rep scheme. The fun part is the variety of doing so many different routines. The exciting part is that as you only repeat each workout every three weeks or so, you can stay with this program for longer and make better and faster gains than you typically would. It'll be approximately week four before you repeat a workout.
The temptation of this type of workout is to change the exercises every single time as well. I urge you not to do this. As much as you need variation, you still need repeated exposure to the same exercises to really get the benefit. Stick with the first exercises you choose for at least the first four to six weeks before changing
Sources:
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Now
Escalated Density Training (EDT):
The structure an EDT program uses training blocks which typically last 15-20 minutes, followed by 5-10 minute rest period. In each block, two antagonistic exercises are performed in an alternative superset, re 1a and 1b.
What I am gonna do is start off with 5 min blocks with 2 min rest and work my way up to 8 mins. I may try a couple 15 or 20 min blocks towards the end when I get more used to it.
Here is how EDT works. Take two antagonistic muscles for each workout such as the quads and hamstrings. For example, lets use squats and stiff-legged deadlifts to illustrate. Go back and forth between squats and stiff-legged deadlifts for as many sets as you can in a designated time period such as twenty minutes. Charles refers to this twenty-minute period as a "PR Zone." Choose a training load that you can complete ten times with solid form and do multiple sets of three to five for as many sets as possible in each "PR Zone."
While training to failure should be avoided, feel free to take your final sets to the limit in order to achieve as many reps as possible. Just do not compromise form to do so. Keep the rest breaks short in between each set and only rest as long as you need. I recommend that you use a stopwatch to stay on track. Make sure to take advantage of a training journal and record the number of total reps that you complete for each exercise after each "PR Zone."
For example, if you completed forty total reps on squats with 315lbs, your goal at the next squat workout is to achieve a minimum of forty-one reps. As long as you are doing more reps at each workout, you will make progress and increase strength and size. Here is an example of an EDT program that I tried with kettlebells:
Escalating Density Training" is a training method devised by strength coach, Charles Stanley. What distinguishes EDT from other methods is its emphasis on training 'density' which is defined as the work-to-rest ratio of a specified period of time.
EDT protocol is surprisingly easy to program and implement. Workouts are structured around 15 minute "PR Zones" in which the trainee will alternate between two exercises, usually antagonist or distantly located muscle groups (such as curls and tricep extensions, or squats and chins). Initially, weights used will be more or less equal to the trainee's 10 rep maximum. The trainee will start a stopwatch and then begin his sets; performing a set with exercise A, take a short rest, perform a set with exercise B, take a short rest, and then start again with exercise A - this is continued until the 15 minutes has expired. Total reps for each exercise are recorded and when that "PR Zone" is performed again, the trainee will try to break his/her record.
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The goal is to increase the volume (sets x reps) that I can do within each 5 minute training block. I will start off using a weight that I can perform 12 reps with and during my first set bang 10 out and then from there on they are all till failure.
An EDT block would look something like this:
Set 1: Squats - x 10
Set 2: Chins - x 10
Set 3: Squats - x 8
Set 4: Chins - x 7
Set 5: Squats - x 6
Set 6: Chins - x 7
Set 7: Squats - x 4
Set 8: Chins - x 6
and you keep going until the timer goes off.
I got me a gymboss interval timer and it works perfect. I have it set with the block time and with the rest time.
The combination of the two
I will be using UND for my primary exercises and EDT for my supplemental ones. In summary UND = Multi-joint, compound exercises with high intensity and variable volumes. EDT = High lactate acid environment with minimal rest.
I would go into the benefits of lactic acid training, which I believe EDT is a form of, but I will save that for another post
For the first month of this I will be doing full body workouts and then switch to a upper body/ lower body split.
Attached Below is the exact workout I will be doing.
Personal Update
I am a week into it already and everything is great! Weight is already back down to 190lbs so I am happy. On the downside.. well not really downside.. but let me start from the begining. For those of you who don't know I recently had a daughter. Now my wife breast feeds her as she did the same with my son. When we had my son we found out he was allergic to milk, when she would have dairy he would reflux and throw up and his skin would break out. This is also how I realized my asthma, eczema, and constant heart burn was due to allergies. Well fast forward a couple years I was introduced to the Paleo diet and now I use the principle in my diets. One of the principles is no grains, gluten, processed crap, etc. Well my wife is one of those skinny can eat anything and stay in good shape type people and she LOVES pasta, rice, cakes, lasagna, cookies, basically everything I cant have..lol. One of my biggest faults is my lack of self control, I give into temptation so easy so when I am home and hungry and open a pantry I have to force myself to say no to the junk and grab something healthy instead. Anyway this all changed with my daughter. Like my son she started to reflux and break out so we immediately thought, milk, and she cut it out her diet.. but it didn't go away. So not knowing what the baby was reacting to my wife decided to join me on my paleo diet, which would essentially cut out all possible allergens. So she did, baby was fine, and I was GREAT!! No more junk food in the house! No more my wife cooking pasta for dinner and I am eating a boring piece of meat. We were all eating the same foods and everything was perfect.. until... she decided to start introducing foods back into her diet to see if a reaction occurred. Well so far she started eating wheat and gluten again and day 2 baby is still fine.. so there goes my dream life :whiner:
Okay now back to the training:
The following is what I have chosen to go with first and I decided to just continue on with this until the results stop or slow down.
Wake up take Relora, Barberine, 10g BCAAs.
Train with 4 scoops Xtend
about 10 mins before end of workout I take my NaR-Ala, barberine, cinnamon mixed caps
Immediately after workout 10g BCAAs
15-20 mins after eat my carb meal
I decided against the post workout carbs and am going to not use WMS and stick with potatoes or quiona as my carb sources. I figured since my main goal is weight loss right now, maintaining as much muscle as possible while in a calorie deficit state is more important than replenishing glycogen stores.
It is almost to the point I am feeling like I have become too dependent on them. I take some kind of nutrient partioneer with all carb meals. Even when I am just eating a piece of fruit, most of the times I pop a cap of barberine 15mins prior. I was actually thikning about taking time off from all GDAs so I can make an actual objective thought about their effects. Right now they are my best friend. I never leave home with a couple caps
So why not make sure to spare muscle regardless if only adding in 36 calories via the mix.
