The Different Types Of Periodization
Linear Periodization is when the reps are decreased each successive phase and the loads are increased e.g. phase one 15 reps, phase two 12 reps, phase three 10 reps, phase four 8 reps.
Alternating Periodization is when the trainee switches between higher reps and lower reps at each phase - e.g. phase one 15 reps, phase two 8 reps, phase three, 12 reps, phase four 6 reps etc
Undulating Periodization takes the adjusting of rep protocols one step farther. This system actually adjusts the rep bracket with each workout.
Traditional Thinking
Traditional thinking states that the body adapts to a workout in as little as 6 exposures. In actuality - the body adapts to the rep range the fastest, and the exercise selection the slowest. So we need to change the rep bracket more often than we change the exercises. Typically a trainee will change the exercises first - not the most effective training system.
With traditional Periodization, this means that a workout will 'work' for at most 3-6 weeks. This is when we change the routine to prevent staleness, introduce a new stimulus and keep the body adapting positively
With undulating Periodization and the variable rep system, you will train each body part twice per week, yet you will not repeat the same workout for more than ten days. This means the body will not have adapted, i.e. you won't need to begin a new routine for close to ten weeks, despite the fact you are hitting each body part twice per week.