Hi all,
I was wondering if anyone could help me out with a few confusions regarding Poliquin’s undulated periodization (alternating accumulation and intensification).
Firstly, I have seen examples where each phase decreases in reps such as:
A:10 I:6 A:8 I:5
Now even if the weight is increased, is the training load actually increasing at all since the reps are also decreasing? How is progression made?
I am actually more concerned with relative strength so would it be ok on the accumulation phases to do 3-5 reps but an EASY 3-5 reps where more sets are focused on to stress through volume?
My idea is to do it like this (accumulation is easy reps with more sets):
A:4 I:3 A:5 I:4
The weight is kept the same but one rep is added to each phase. When I reach 5 reps on Intensification I progress to a harder exercise variation/ add weight.
Lastly, I have modern trends in strength training and where Poliquin writes those programs such as cluster training or wave loading etc are they supposed to be used for one intensification phase each or used for as long as you want?
Sorry that this is a bit long.
Many thanks!