Topic: Undulating Model

[Andy Dick]

So I was reading up on study comparing undulating periodization and linear periodization.  Basically they looked at one group doing 4 weeks of 8s, 4 of 6s, 4 of 4s, the other group (undulating) did day 1 8s, day 2 6s, day 3 4s for 12 weeks.  If we keep the volume the same for strength lifts but dropped oly lifts to 5s, 3s, 1 on the respective days to elicit more of the volume a wlifter would need.  The goal is to keep a constant wear on the nervous system to prevent any sort of staleness and thus improve gains.  Has anyone tried this in regards to lifting and what did you think?  What are your thoughts on it anyway if you haven't?

[Shaun Le Conte]

There are bodybuilding programs out that use the "undulating" periodization e.g. "Serious Growth" or "Big Beyond Belief"

I quit banging my head on the wall and just decided to go with something pre-written up by someone, e.g. the stuff I find at http://www.doctorhartmanblog.com/

[Andy Dick]

Part of the battle to me is the programming, figuring what works for different situations and times.  I do feel I run into staleness or issues of stagnation especially when I am on the cusp of PRs.  It is just interesting to see if it has been tried as almost every oly program I have seen is basically linear in nature.

[Chris Ⓐ LeRoux]

I believe the entire concept of programming is nonsensical really. The human being can't be programmed [without massive legalized violence in the form of government], let alone his athletic performance. It is a silly idea that you can control the future by controlling mankind. Yes, coaches should write workouts for their pupils but this should be done in a fluid manner, adapting to the context of the moment. A plan is of no importance. The key is to make training fun.

[Jesster]

I'm not sure it really matters in the long run if volume is kept the same. Most research I have seen shows "Equal volume, equal results." I have tried undulating in strength training. Namely, 10's, 5's, and 3's. It works, but I find I need to keep upping the volume (more sets) over time. I have found when I upped the voume by doing a short time of 10's, maybe a week or two, I had a good supercompensation after switching back to 5's (lower volume, high intensity).