Weight Training
In regards to periodization,some of the exercises use increasing weight/decreasing reps. Another exercise will have…
The question
In regards to periodization,some of the exercises use increasing weight/decreasing reps. Another exercise will have increasing weight/decreasing reps followed by increasing reps with the same weight and then decreasing weight. Is this something you can explain to amateurs? I am just in the middle of week 9 and I am learning the value of sleep during this very hard week. I certainly enjoy the iWorkoutSmart.com program and plan on contining during the coming year.
Dan's answer
Dan Wirth, MA, CSCS
There are many little "tricks" in my programs to offer variation while continuing to stimulate an overload process (through volume and/or intensity) as a program progresses. To give you a little more understanding there are exercises that are more multi-joint oriented like bench press or leg press, and others that are more single-joint oriented like triceps pushdowns and leg extensions. The multi-joint exercises are also called Primary Strength exercises whereas the single-joint exercises are called Assistance Strength exercises.
The Primary Strength exercises will follow a more complete periodization model going from higher repetitions and lighter weight to lower repetitions and heavier weight. The Assistance Strength exercises will only go so far through a periodization model, meaning they won't go "down" too low in reps and subsequently too high in weight. They are just too joint specific to really push high volumes or intensities with. What this means is that in order to offer more variation with these types of exercises I must "play" with the set and rep (volume) parameters in order to keep stimulating your body to adapt and to avoid staleness in your program.
Dan designed the periodization models the Wave Engine runs.
See how the Wave Engine turns his programming rules into your workouts.