Undulating periodization

[deadshot138]

Came across a video of a very beautiful man-baby (Chad Wesley Smith) explaining undulating periodization for power lifting. From what I understand. It's simply varying workout intensity based on the work you've already done throughout the week. For example, heavy squat Monday, light bench Tuesday, etc.

Has anyone given this a shot? How do you get a good workout using lighter weights? You mean I don't have to work to a training max every time I train?

 

[MandirigmaFit]

For one: don't always train to max

Second, it's just another program that uses periodization. If you feel like you recover better or progress better with it, use it.

 

[fbmmofo]

As above, you shouldn't be training to a true max every session.

I trained in an undulating style for a long time. A good example is Texas method. Which I started using then just moved to something I programmed myself, which for bench and squat was:

Medium = around 5x5 at around 70% to 80%
Light/ easy/ recovery/ technique = around 3x10 at 60% to 70%
Heavy = around 5x3 at 80% to 90%

*i can't remember the exact % used but it was something like that.

 

[NurseKnuckles]

Undulating periodization is my favorite way to train.

Madcow (version of Bill Starr's 5x5) got me into it. What is great about it is that I can get full body training every time. It is perfect for people like me who are sporadic and require a flexible life/training balance.

There are many ways to set the programming up.