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Variable Repetition Training: Periodization Workout Routine

The following workout routine utilizes periodization to yield fast muscle & strength gain, as well as increased definition.

The trend in the fitness industry today is to over-hype or exaggerate new training methods. Everything they have tried seems to be the best system ever. Although any routine will work for a while, and no routine will work forever, the search for the all in one magical program seems to never stop.

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NEWSFLASH: There is no such thing as the perfect program!

However, the very search for the magical training program has yielded some fascinating training methods.

Although several of these systems are based on nothing more than anecdotal opinion, a recent method has surfaced that has the stamp of science approval on it. Is it the perfect program? Doubtful. Is it perhaps the most effective training method for the more advanced trainee? Quite possibly.

Recent 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.

The Different Types Of Periodization:

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.

Traditional Thinking

Traditional thinking states that the body adapts to a workout in as little as 6 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 - not the most effective training system.

With traditional Periodization, this means that a workout routine will 'work' for at most 3-6 weeks. This is when we change the routine to prevent staleness, introduce a new stimulus and keep the body adapting positively

With undulating Periodization and the variable rep system, you will train each body part twice a week, yet you will not repeat the same workout for over ten days. This means the body will not have adapted, i.e. you won't need to begin a new routine for close to ten weeks, despite the fact that you are hitting each body part twice a week.

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 strength increase as compared to a traditional training, control group. It concludes that ongoing strength gains for those who have hit plateaus may be preferentially accrued from this type of training.

In the interests of clarification, I have enclosed a workout split - based on an upper-lower body split - with some very basic exercises. You do not 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 this example, we train upper body on Mon and Thu, and Lower body on Tues and Fri. Just move to the next workout in the program until you have repeated each workout 4-6 times.

The Workout Routine

Below is a three week program:

Upper Body - Monday & Thursday

Order	Exercise	Sets	Reps	Tempo	Rest
A1	Incline Dumbbell Press
	Workout One and Four	5	5	311	90
	Workout Two and Five	3	15	311	30
	Workout Three and Six	4	10	311	60

A2	Seated Cable Row
	Workout One and Four	5	5	311	90
	Workout Two and Five	3	15	311	30
	Workout Three and Six	4	10	311	60

Order	Exercise	Sets	Reps	Tempo	Rest
B1	Lateral Pull down
	Workout One and Four	5	5	311	90
	Workout Two and Five	3	15	311	30
	Workout Three and Six	4	10	311	60

B2	Military Press
	Workout One and Four	5	5	311	90
	Workout Two and Five	3	15	311	30
	Workout Three and Six	4	10	311	60

Order	Exercise	Sets	Reps	Tempo	Rest
C1	Dips
	Workout One and Four	5	5	311	90
	Workout Two and Five	3	15	311	30
	Workout Three and Six	4	10	311	60

C2	Buzzy Curl
	Workout One and Four	5	5	311	90
	Workout Two and Five	3	15	311	30
	Workout Three and Six	4	10	311	60

Order	Exercise	Sets	Reps	Tempo	Rest
D	Crunches Legs Raised
	Workout Two and Five	3	15	311	30

Lower Body - Tuesday & Friday

Order	Exercise	Sets	Reps	Tempo	Rest
A	Barbell Squat
	Workout One and Four	4	10	311	60
	Workout Two and Five	5	5	311	90
	Workout Three and Six	3	15	311	30
Order	Exercise	Sets	Reps	Tempo	Rest
B	Deadlift - With Shrug
	Workout One and Four	4	10	311	60
	Workout Two and Five	5	5	311	90
	Workout Three and Six	3	15	311	30
Order	Exercise	Sets	Reps	Tempo	Rest
C1	Calf Raise
	Workout One and Four	4	10	311	60
	Workout Two and Five	5	5	311	90
	Workout Three and Six	3	15	311	30

C2	Step Ups
	Workout One and Four	4	10	311	60
	Workout Two and Five	5	5	311	90
	Workout Three and Six	3	15	311	30
Order	Exercise	Sets	Reps	Tempo	Rest
D	Hanging Leg Raises
	Workout Three and Six	3	15	311	30

Conclusion

This training system is probably quite unlike anything you are used to seeing. That's exactly what you need. If your body hasn't experienced anything like it before - imagine the possibilities of the results at the end of one cycle. Give it a real life test run, record everything you can - body fat, weight, and strength levels etc. Just give this new method and workout routine a go for six weeks, and you will be well on your way to great muscle gains and increased definition.

By Alwyn Cosgrove

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Need step-by-step directions on how to get the body of your dreams?
Then go ahead and choose your goal below:

I'm ready to build muscle & get ripped...show me how

I'm ready to burn fat & tone up...show me how

-----------------------------------------------------------

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