Quote:
Originally Posted by Masi
Also when you do a 2 day split, is it:
week 1: 5x3 & 4x4
week 2: 3x5 & 5x3
week 3: 4x5 & 3x5
or is it:
week 1: 5x3 & 4x4
week 2: 3x5 & 5x3
week 3: 3x10 & 2x15
|
Notice that the rep/set scheme is different for the first "power" movement vs. the rest of the workout.
Weeks 1,4 &7 use this rep scheme for the first exercise:
Sets: 5
Reps: 3
Tempo: Explosive
Rest Period: 180 seconds
For the rest of the exercises in the workout use this for Weeks 1,4 &7:
Sets: 4
Reps: 5
Tempo: Controlled eccentric (lowering), pause and perform the concentric (lifting) as fast as possible
Rest Period: 90 seconds
The first exercise uses a different rep/set scheme than the rest of the exercises in the workout. Also note that in undulating periodization you do a different rep/set scheme each day, repeated over the long run.
