[quote]Xfactor88 wrote:
I dont understand what “wavelike” periodization with conjugate means.
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Wavelike means waving volume and intensity back and forth. In a linear periodization scheme intensity gradually increases during the whole cycle while volume gradually decreases.
With wavelike periodization (or undulating periodization) intensity increases rapidly, then is lowered, then brought back up, etc. and volume also fluyctuates, but not always in direct proportion to the increasity variation.
Conjugate means using more than one type of training or training more than one physical capacity within the same training block. Since strength work, hypertrophy work and power work are used during all phases, it is a conjugate rather than unilateral model.
And back to wavelike, as my earlier graphic showed, the importance of each training method is "waved during the cycle.
[quote]Xfactor88 wrote:
Also I dont understand how to setup 50% of hypertrophy volume, 30% for power and 20% power. How would you divide the volume and workouts. Would it be like 2 weeks hypertrophy then a week for strength and power? Or would it be all worked simulatoneously? and if so, how? Same for the intensity phase. Man IM COFUSED OUT OF MY MIND!
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Don’t be, it’s quite simple really. And don’t let the percentages fool you. They are not exact proportions… they are simply meant to indicate what is the focus of each phase.
An easy way to plan this is to divide the week into training units of 30 minutes. For example, each week you have 4 workouts lasting 1 hour each. So each workout has 2 units of 30 minutes each.
So that gives us 8 units per week.
Now, if you want to spend 50% of your volume on hypertrophy work, that means that out of those 8 units, 4 will be devoted to bodybuilding/hypertrophy training. So you can either have 1 hypertrophy unit per session (30 minutes per workout) or 2 hypertrophy units twice per week (so 2 full workouts devoted entirely to hypertrophy).
25% = 2 units. So let’s say that you have a phase in which 50% of the training time is for hypertrophy, 25% is for strength and 25% is for power.
Hypertrophy = 4 weekly units (2 hours)
Strength = 2 weekly units (1 hour)
Power = 2 weekly units (1 hour)
A sample schedule might look like this:
Monday: lower body 30 minutes strength, 30 minutes hypertrophy
Tuesday: upper body 30 minutes strength, 30 minutes hypertrophy
Thursday: lower body 30 minutes power, 30 minutes hypertrophy
Friday: upper body 30 minutes power, 30 minutes hypertrophy
Generally speaking 30 minutes is enough to perform 3 exercises when working for hypertrophy and 1-2 exercises when working for strength or power.
[quote]Xfactor88 wrote:
I also read your theory on specialization, and I want to see if i have this correct.
Mon: Quads and Triceps Volume Work
Wed: Q/T Intenisty Work
Fri: Q/T density work.
and this would follow the accum/intensification.
How many sets for Mon, Wed, Fri?
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Yes correct,except that monday would be intensity work, wednesday volume work and friday density work. And the rest of the body is worked either on 1 or 2 other days.
[quote]Xfactor88 wrote:
- For Monday, How much volume would you incorporate? What techniques would you incorporate? such as supersets? exercises How long should this workout take?
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For the intensity workout:
2 exercises per muscle group (sometimes up to 3). One in the limit strength zone (3-5 reps), 1 or 2 in the functional hypertrophy zone (6-8 reps).
No need for special techniques, just heavy lifting. Although cluster training and rest/pause can be used.
[quote]Xfactor88 wrote:
2) Wed- For intensity, same as Monday, how many sets would you put in? techniques, such as drop sets, or would it be like 3x3, and you would have a triset or something
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Wednesday would be the volume day:
3 exercises per muscle
1 exercise in the functional hypertrophy zone (6-8 reps)
1 exercise in the hypertrophy zone (8-12 reps)
1 exercise in the strength-endurance zone (12-15 reps)
Techniques such as slow eccentrics, supersets and single drop drop sets can be used.
[quote]Xfactor88 wrote:
3) Density- lol, same questions too, e.g as above.
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For density:
3 exercises performed as a giant set. 1 in the hypertrophy zone (8-12 reps), one in the strength-endurance zone (12-15 reps), one in the endurance-strength zone (15-20+).
Repeated 3-4 times.
[quote]Xfactor88 wrote:
And would you progress by adding sets, or increase density, or weight, or would it be seperate for each day? Such as adding a set for mon, bumping the weight for Wed, and increasing density for Fri.
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For intensity strive to add weight. For volume try you can either add intensity techniques (supersets, drop sets, etc.), add reps (within the prescribed zone) or add weight (within the prescribed zone). For density try to reduce workout time while keeping the workload the same (taking even less rest between sets and less rest between supersets).