You may also want to try daily undulating periodization (DUP), where you train the same exercises but to different rep ranges. Per the research, the best way to do this is: Day 1) Hypertrophy-7-12 reps Day 2) Power (Hytropophy + Strength) -4-6 reps Day 3) Strength-3-5 reps Note that these don't have to be in the same week. For instance, if you only bench on Monday and Wednesday, your DUP for bench press will look like this: Week 1) Bench for Hypertrophy (Mon) and Power (Wed) Week 2) Bech for Strength (Mon) and Hypertrophy (Wed) PS. This is NOT the silly "muscle confusion" that some sham fitness guru with some marketing finesse came up with. It's training the same exercise at differing ranges on different days. The same as classic periodization, but done on successive workouts. The research (and my experience regaining the strength I lost during COVID lockdowns) shows that it outperforms standard periodization.
I needed this. I alway hit a plateau around the same weight and i ended up loosing muscle because i was working out 6 days a week but wasnt eating enough.
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You may also want to try daily undulating periodization (DUP), where you train the same exercises but to different rep ranges. Per the research, the best way to do this is:
Day 1) Hypertrophy-7-12 reps
Day 2) Power (Hytropophy + Strength) -4-6 reps
Day 3) Strength-3-5 reps
Note that these don't have to be in the same week. For instance, if you only bench on Monday and Wednesday, your DUP for bench press will look like this:
Week 1) Bench for Hypertrophy (Mon) and Power (Wed)
Week 2) Bech for Strength (Mon) and Hypertrophy (Wed)
PS. This is NOT the silly "muscle confusion" that some sham fitness guru with some marketing finesse came up with. It's training the same exercise at differing ranges on different days. The same as classic periodization, but done on successive workouts. The research (and my experience regaining the strength I lost during COVID lockdowns) shows that it outperforms standard periodization.
Yes, this is another great idea. Thanks for mentioning it 👍
I needed this. I alway hit a plateau around the same weight and i ended up loosing muscle because i was working out 6 days a week but wasnt eating enough.
Knowledgeable as always, straight to the point and structured systematically.
Great job
Cheers, glad to hear it 👍
Thank you! I will keep this in mind for my training future
Great vid 👌 once again. your content is the best
Cheers, glad it was helpful 👍
Awesome stuff 🙏🏼
Cheers 👍
The example 15 week plan you gave, why is volume so low?
I wouldn't say it is low volume
@@FlowHighPerformance1 ohh, that's why, ohh, thank you sir😂🙇🙇