the_warrior
New Member
I am beginning a 6 week bulk program prior to pre-contest training and have decided to combine daily undulated periodization, which worked extremely well during my last bulk, duel factor theory (basically an integrated taper with 2 loading weeks followed by a deloading or tapering week), and conjugated periodization, such as that used by westside barbell.
I am taking a week off right now in preparation for this program (also becuase i had been doing a modified westside and had begun to feel as though I was overtraining).
The plan will entail 2 mini-cycles with the first weeks 1 and 2 being loading weeks and week 3 being a deload or tapering week. I will then repeat that cycle. However, in order to avoid accomodation to the movements that I will be doing, I will switch all my exercises between cycles as is done by westside for max effort exercises. The final part of the plan is that I will use DUP, training each muscle group twice a week with one day being heavy (4-6) reps and one beign light (8-12) reps. I am running into two problems though: 1) should sets be equalized between heavy and light days (this is what I did during my last bulk) or should volume in the form of reps, or should they be different and 2) should I do a four day or a six day split. The four day split would be an upper/lower body split and there are a number of different options for 6-day splits. I am looking at either doing what I did for my last bulk which was
Day 1: Chest(H)/Back (H)
Day 2: Legs (L)
Day 3: Arms(L)/Shoulders (H)
Day 4: Rest
Day 5: Chest Back (L)
Day 6: Legs (H)
Day 7: Arms (H)/ Shoulders (L)
With all exercies done in supersets and arms/shoulders done in trisets
Or I could do a split like this:
Back/Bis
Chest/Tris
Legs/Shoulders
rest
BAck/bis
Chest/tris
Legs Shoulders
What do you think would be best and I would greatly appreciate any other critiques you might have, thank you very much.
I am taking a week off right now in preparation for this program (also becuase i had been doing a modified westside and had begun to feel as though I was overtraining).
The plan will entail 2 mini-cycles with the first weeks 1 and 2 being loading weeks and week 3 being a deload or tapering week. I will then repeat that cycle. However, in order to avoid accomodation to the movements that I will be doing, I will switch all my exercises between cycles as is done by westside for max effort exercises. The final part of the plan is that I will use DUP, training each muscle group twice a week with one day being heavy (4-6) reps and one beign light (8-12) reps. I am running into two problems though: 1) should sets be equalized between heavy and light days (this is what I did during my last bulk) or should volume in the form of reps, or should they be different and 2) should I do a four day or a six day split. The four day split would be an upper/lower body split and there are a number of different options for 6-day splits. I am looking at either doing what I did for my last bulk which was
Day 1: Chest(H)/Back (H)
Day 2: Legs (L)
Day 3: Arms(L)/Shoulders (H)
Day 4: Rest
Day 5: Chest Back (L)
Day 6: Legs (H)
Day 7: Arms (H)/ Shoulders (L)
With all exercies done in supersets and arms/shoulders done in trisets
Or I could do a split like this:
Back/Bis
Chest/Tris
Legs/Shoulders
rest
BAck/bis
Chest/tris
Legs Shoulders
What do you think would be best and I would greatly appreciate any other critiques you might have, thank you very much.
