But what do you do once the dreaded plateau hits and your gains come screeching to a halt?
In this blog:
The Importance of Progressive Overload
Undulating Vs. Linear Progressions
For someone who has 6 months to a year or more of lifting experience, they do not have the luxury of running a linear progression indefinitely.
What options are this person left with?
That is where the undulating program is the superior choice. Undulating is to move with a rhythm, rising and falling. In this case, volume and intensity will be the factors that are undulating.
Benefits of an Undulating Program
Coming into the gym and lifting heavy every training session can be physically and mentally daunting. An undulating program gives you some “easier” workouts throughout the week where you can focus more on form or speed. The “easier” days also allow the central nervous system to recover for your next higher intensity training session — where the need for strong and powerful muscle contractions are more crucial. Without these built-in recover days, you might notice your performance in the gym will start to suffer.
This one is huge. If you are hurt, you cannot train. Plain and simple. All the gains and progress you made will now be in the rear-view mirror as you focus on recovery and rehab. If your training program is asking you to push to the maximum effort week after week without allowing for proper recovery time, then you are increasing your risk of injury. You cannot coordinate a heavy movement effectively if you are beat down and worn out.
How to Know if a Program is Right for You
Working with a good coach relieves the pressure to design good workout plans on your own, and puts that responsibility in the hands of a professional. Trust the process and give it your all, and the results will follow!
-by Paul Inga