Sunday was day two of our two days in London learning from Charles Poliquin. Today was about hypertrophy (muscle growth ). The content was excellent and we now have an even greater amount of knowledge going back to Ireland. But from all the great coaches I have learned from one stands above the rest and that’s Charles Poliquin aka. Programming; Infra. 8-12 for hypertrophy or 6. Guest Post by: Marc Lewis M.S.(c), CSCS, ACSM-CPT You’ve hit the wall. Your strength has plateaued, energy plummeted, and your motivation has slowed to a trickle. Hell, you’d rather watch Gilmore Girls and eat gelato than pull weight. It’s obvious what you’re doing isn’t working. You need to make a change. When my clients plateau on basic linear periodization it’s time for a new strategy: Daily Undulating Periodization (DUP). Daily Undulating Periodization Vs. Linear Periodization DUP, or daily undulating periodization, is the systematic variation of training volume and intensity into shorter periods of time (1, 2). This method of periodization is non-linear, which is in contrast with the traditional linear periodization (LP) model. Ultraedit 16 00 keygen mac torrent. ![]() ![]() The traditional LP model focuses on the variation of training volume and intensity throughout the year, which is facilitated by a systematic decrease of volume and increase of intensity to allow a peak performance at a planned time (1). In other words, you train for a specific block of time with one goal that builds up to the next training block. This could be a followed by a pure strength phase and finished with a power phase for competition. Why DUP is Better Than Linear Periodization What’s so great about it when compared to a more traditional method of periodization? DUP allows you to focus on four elements: 1) Establishing a more efficient recovery pattern (i.e. Stress to recovery ratio) 2) Adding more volume per week (added volume = hypertrophy) 3) = increasing skill acquisition/adaptation of neural movement patterns 4) Eliminate Plateaus First, DUP allows for a more efficient recovery pattern, while still allowing you to maintain the adequate intensity and volume needed to increase strength and stimulate/maintain hypertrophic development (3). During a traditional LP training block, the intensity steadily increases while the volume steadily decreases. Convert udf to mp4 software free. Udf converter free download - Wise Video Converter, Adaptec UDF Reader Driver, UDF Volume Reader, and many more programs. Best Video Software for the Mac How To Run MacOS High Sierra or Another OS on Your Mac Best Graphic Design Software the Mac Stay Safe with Best Free Password Managers for. WMV, MP4, FLV, MP3. Charles Poliquin Hypertrophy RoutineThis results in cumulative fatigue and staleness. In addition, you run the risk of losing a portion of the gained during the higher volume blocks (3). Encarta encyclopedia free download 2009. Second, the DUP method improves recovery while simultaneously allowing you to add total volume per week. This is critical since total volume (i.e. Mechanical overload) is directly related to stimulating the necessary cellular signaling for the development of muscular hypertrophy. Third, DUP allows for an increased training frequency through the alternation of stimulus during a shorter period of time. Charles Poliquin Leaves Poliquin GroupAs a result, you create a greater neuromuscular adaptation compared to the linear model (1, 2, 3). Eric’s Note: In essence, you train heavy during one workout, while the next workout is more extensive, or volume based with less neural demand. This can be applied on a bigger scale to one or two-week microcycles of training. Charles Poliquin on Daily Undulating Periodization Charles Poliquin (1988) originally proposed the systematic alternation of volume/intensity in shorter periods of time (3). Poliquin (1988) theorized that strength-training programs lose their efficiency after two weeks, as he supported two-week cycles of a training block while alternating between volume and strength blocks (3). Furthermore, Poliquin pointed out that alternating volume/strength block eliminates the physiological and psychological causes of progress stagnation caused by an overemphasized specialization on volume or intensity (3).
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