One Very Effective Training Program!!

I have been an athlete for the past 18 years of my life, and due to my busy career, my sport participation has momentarily come to a halt (with the exception of my ridiculous obsession with strength training). Since I have stopped training in other sports I have concentrated on my strength training and research much more. Recently I began a new type of training called Undulating Periodization. Now after several weeks training with this method, I see some great results that I haven’t seen in years.

I stumbled upon this about a year ago over the internet, skimmed the idea and didn’t think much of it, probably because I was deep in training for mixed martial arts and didn’t have the energy to give it a go. I now regret this because with a little tweaking it could have been very beneficial to my training. Anyways after reading some of fitness expert Alwyn Cosgrove’s literature, it got me interested. Now I’m not going to lie, I’m often stubborn in that I like to come up with and create methods out for myself, but this was too good to pass up. I’ve been a fan of Mr. Cosgrove for some time and outside-the-box thinking like this is why. So visit http://www.alwyncosgrove.com/ and see for yourself.

So without further ado here is my adapted method of Undulating Periodization:

• DEVELOP TWO WORKOUTS AND ALTERNATE BETWEEN THOSE TWO WORKOUTS

• IF YOU TRAIN FOUR DAYS A WEEK USE AN UPPER BODY, LOWER BODY SPLIT WITH A DAY OF REST AFTER TWO DAYS

EXAMPLES:

Workout A: Bench Press, Rows, DB Curls, Triceps Extension

Workout B: Front Squats, 1 Leg RDL, Lunges, Calf Raise

• IF YOU TRAIN THREE DAYS A WEEK USE A VERTICAL PUSH AND PULL/ KNEE EXTENSOR DOMINANT WORKOUT FOR ONE DAY, AND A HORIZONTAL PUSH AND PULL/ HIP EXTENSOR DOMINANT WORKOUT FOR THE NEXT.
  

EXAMPLES:

Workout A:Overhead presses, chin up variations, and front squats or lunges

Workout B: Bench Press variations, row variations, and RDL’s or Glute Ham Raises


-IF YOUR GOAL IS FITNESS AND GENERAL STRENGTH USE THIS REP SCHEME

3 Day Workout
Day 1 (Workout A): 5 (sets) x 8 (reps)
Day 2 (Workout B): 4 x 10
Day 3 (Workout A): 3 x 12

*repeat starting with Workout B


4 Day Workout
Day 1(Workout A): 5 x 8
Day 2 (Workout B): 3 x 12
Day 3(Workout A): 4 x 10
Day 4 (Workout B): 5 x 8

*after two days off begin the next week with Workout B


- AFTER 4-6 WEEKS TRAINING IN THIS REP RANGE ADD A SET TO EACH DAY AND ENJOY THE BEATINGS!

This is a great general fitness exercise method to build muscle while keeping a high metabolism and these are just examples of set and rep ranges that you can use, so make sure you consult a professional on the specifics for your goals and limitations.