Daily Undulating Periodization

Training Bodybuilding
21

Then they can undulate daily with each other. They can wave load their periodization schemes and set/rep perameters, factor in the variability and functionality of compound multi-joint explosive olympic powerlifting fast-twitch glute activated zercher power snatches to properly balance the intricate spectrum of volume and intensity so their CNS doesn’t overtrain and their hypertrophy becomes atrophy and they have to deload and lift at 70% of their one rep max and start over the cycle with plyometrics and supersets and kettbells to ensure that their elbows are completely functional for their high intensity interval training making sure to separate their carbs from their fats with every meal of tuna and oats every 2.5 hours in between doses of Alpha Male and fish oil and BCAAs and SUUUUUUUUUURGE!!!

Yeah. Like I said. Come back with results.

22

[quote]mr popular wrote:
Then they can undulate daily with each other. They can wave load their periodization schemes and set/rep perameters, factor in the variability and functionality of compound multi-joint explosive olympic powerlifting fast-twitch glute activated zercher power snatches to properly balance the intricate spectrum of volume and intensity so their CNS doesn’t overtrain and their hypertrophy becomes atrophy and they have to deload and lift at 70% of their one rep max and start over the cycle with plyometrics and supersets and kettbells to ensure that their elbows are completely functional for their high intensity interval training making sure to separate their carbs from their fats with every meal of tuna and oats every 2.5 hours in between doses of Alpha Male and fish oil and BCAAs and SUUUUUUUUUURGE!!!

Yeah. Like I said. Come back with results.[/quote]

Obviously, don’t invite this guy to the T-Cell.

He’s a newb.

23

No point in even arguing with this guy. He doesn’t have an open mind, very narrow minded. I have an open mind and like to hear other people’s thoughts and ideas, but not when someone doesn’t elaborate and just says, “No it doesn’t work because I said so”. And they don’t give a reason for any of their answers. The OP even asked why you think UP doesn’t work and no reasonable was given. Probably spends too much time reading and clouding your brain with muscle mag crap.
Then you go on to try and insult people who actually study the science of exercise by mocking them.
To the OP, don’t listen to these people, you did the right thing by actually reading research articles. These are the sources you want to listen to and make judgments on.

24

What he is saying, is that if you want to be big, you should do what those who are big have done. And they did not think about things like undulating periodization. They tried to lift big and eat big.

25

It’s really not an either/or choice, it’s just a program, try it for a couple of months, if you don’t like the results move on to something else.

26

[quote]mr popular wrote:
Chris Colucci wrote:
He trains athletes from all sports, as well as non-athletes. Just because he doesn’t name names of bodybuilders he’s worked with doesn’t mean he hasn’t worked with any. Actually, he has worked with bodybuilders, and triathletes, mixed martial artists, and ice skaters, among others.

If you want more details, you should probably e-mail him instead of ranting “on a public bodybuilding forum.”

…What? Why would I want more details?[/quote]

You said: “I’ve never seen or heard about any of Cosgrove’s clients being successful at bodybuilding”

That’s inaccurate. He has trained bodybuilders, and he mentions it on his website. You were presuming he hadn’t because the training program referred to in this thread is a “non-traditional” plan for hypertrophy, and likely because we can’t rattle off the names of professional bodybuilders who say “I hired Alwyn Cosgrove.”

You suggested the OP e-mail Cosgrove, even though he was asking for people’s opinions. I suggested you e-mail Cosgrove because if you’ve “never seen or heard about any of Cosgrove’s clients being successful at bodybuilding”, he’s the one person who could direct you to that info.

You said: “nor does the man himself look like he lifts weights.” The phrase “the man himself” is obviously a personal comment.

We’re supposed to be discussing a training program. What the trainer looks like is irrelevant, especially considering that the trainer recently overcame extreme circumstances. The fact that you “already knew” that but still said it makes you look like an even bigger twerp.

That’s a different scenario and you’re reaching desperately for it. But if I wanted martial arts advice, I’d at least consider listening to someone who’s made a career out of successfully teaching martial arts to students, whether or not they currently train themselves.

27

[quote]huskerwr38 wrote:You are right, daily just means switch up the reps each day.
But, I have a concern about training in this manner because you experience a de-training effect when going 4 weeks on one phase then 4 weeks on another. Thats the beauty of daily undulating periodization, you don’t experience this de-training effect.
[/quote]

What would a cycle look like laid out in this manner? In my experience it’s generally not a good idea to switch rep brackets daily, it becomes too hard to track progress, so I’d like to see exactly what you’re proposing.

About detraining, I have trained in a manner similar to this and experienced no detraining effect. Realistically, you’re still lifting heavy things, it’s only a change from maybe triples to sets of 8-10, so you’re not going to lose strength, especially when you consider that strength is easier to keep than to gain in the first place.

28

It really is not that complicated, it goes something like this:

***Upper - Lower split, a focus on compounds (like most good programs), isolation work for arms and calves
***4 days per week
***3 different set/rep schemes, 3x15 4x10 5x5

So essentially every week you would hit each bodypart twice and cycle those set/rep schemes, you would end up using 2 of the 3 shcemes per week and pick up the next one the first workout the following week.

I dont see how detraining would really take effect since you are hitting those set/rep schemes often enough (within 10 days or less) and you are hitting each muscle group fairly frequently. Also keeping track of progress seems faily simple and you would be able to tell within 4-6 weeks if it was working or not.

Again search for Cosgrove’s VRT and you will find it, as you will see its pretty damn simple to follow.

29

[quote]tremad12 wrote:
It really is not that complicated, it goes something like this:

***Upper - Lower split, a focus on compounds (like most good programs), isolation work for arms and calves
***4 days per week
***3 different set/rep schemes, 3x15 4x10 5x5

So essentially every week you would hit each bodypart twice and cycle those set/rep schemes, you would end up using 2 of the 3 shcemes per week and pick up the next one the first workout the following week.

I dont see how detraining would really take effect since you are hitting those set/rep schemes often enough (within 10 days or less) and you are hitting each muscle group fairly frequently. Also keeping track of progress seems faily simple and you would be able to tell within 4-6 weeks if it was working or not.

Again search for Cosgrove’s VRT and you will find it, as you will see its pretty damn simple to follow. [/quote]

Thats a good example of UP. You won’t really experience a detraining effect because you are getting strength, hypertrophy, etc… type workouts in every other time. I mentioned you might experience a detraining effect with more of a traditional periodization program.