Variation

Undulating Periodization for Strength

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A common theme of some of the most effective strength training programs is the concept of variation. In novice athletes, extremely basic progressive overload programs will work very well. 1-3 sets of 5 on the basic  barbell movements with 2.5-5lbs added each session can work for several months before a plateau is seen. It would …

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Exercise Variation for Strength and Hypertrophy

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When designing training programs for strength or hypertrophy, a coach has to consider a number of variables including, exercise selection and volume and intensity distribution (set x rep schemes). The main objective of a program is to stimulate progress. Progress can be stimulated with simple progressive overload strategies where a small overload that exceeds previous …

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