take a stab at this one charlie take a stab at this one charlie

I am trying to create my own program based on the principles from triphasic/daily undulating periodization. I have a high intensity/low volume day and then the other would be low intensity/high volume. I am having trouble trying to figure out what my total volume load should be for each day. I'm also trying to figure out what should the set/rep scheme be for any extra accessory movements that will be added

My split looks like this:
Monday-Upper (high intensity, low volume)
Tuesday-Lower (low intensity, high volume)
Wednesday-Off
Thursday-Upper (low intensity/high volume)
Friday - Lower (high intensity, low volume)
Saturday-Accessory work (shoulders, arms, etc.)
Sunday-Off

Where triphasic comes in for the first 2 weeks I run 6/0/0/0 tempo, deload 3rd week with dynamic tempo, weeks 4+5 are isometric with 0/3/0/0 tempo, 6th week deload with dynamic, weeks 7,8,9 are dynamic, with 10th as a tapering week to then re-test maxes my 11th week. I'd introduce a high volume day the 12th week, and then start all over.

I know plenty of other programs exist, but using alot of the principles I study, I'm trying to figure out my own way, and honestly alot of the crap out there has been abused by users on skittles and so anything they say i just can't take seriously b/c of how different they react to pretty much anything


I am trying to get a better understanding on volume load and trying to find recommendations on what an estimated volume load would be based on whether the day is either High Intensity/Low Volume, Moderate Intensity/Moderate Volume, or Low Intensity/ High Volume.

I wasn't sure if you had any sources that have gone in depth on what "ranges" I should be looking for based on what the day is. I'm trying to combine both weekly undulating periodization with triphasic training, but I am getting very confused especially once you start bringing in accessory movements and what the appropriate set/rep schemes are for those.

Here's an example from my push workout last night on the first movement. My volume load is 2,590 pounds and so I'd assume this would be a high intensity/low volume day. I'm trying to find other programs that have the total volume load calculated on a high intensity/low volume day so I can see if my programming is fitting that criteria.



The next question is the accessory movements. I'm not sure what the set/rep scheme needs to be for that and how many exercises should be done so that my volume load still fits the high intensity/low volume criteria and I stay with the respected volume load range.

I'm pretty confident that the reason i have plateaued is because I am not managing my volume load correctly and every day turns into a high volume day which isn't allowing my body to recover

Yaaas haha. You a fan of that brand too then I take it. Greatest $10 for 2 ish month supply purchase ever. Wife doesn't drink coffee so it's just me and my 4 cup serving each morning. The headache part sucks though because some mornings I rush like mad just to down a cup to avoid the headache.

if you were going for maximum disR, you would have added a K or H to the end, would have severely rustled me. lowercase aint nothin

completely confirmed with the coffee. sure i wake up sluggish some mornings, but after 15-20 minutes i'm fully alert, only time I ever get coffee is if i'm in the mood to waste money and want something more flavorful than water.

but just lol @ you starting your day with either coffee or pwo. can you say drug addict?

not srs

but also completely srs but also completely srs

first of all mf'er they have this, its called PHAAT and layne norton developed this **** based on some bs who knows what. but because i like to think about **** like this here is what i have for you.

first define high volume and low volume. I'm assuming low volume is 5 reps or less, and high volume is 6-25 reps. as for your tempos, the 0/3/0/0 is prob ideal for your low volume days but it would prob end up more like 1/3/1/1 or something, and your high volume 6/0/0/0 would realistically look like 6/0/1/0.

Also, what are the rest periods you are looking for here because that will effect your high volume/low volume thing.

tbh i dont get much from you telling me what the total work done was cause im not familiar with the science and formulas, idk if thats one set of reps, one movement (totality of sets of reps for that lift) or your entire workout. i would assume that is one set of 8-10 reps, or a couple of sets of 3-6 reps.

from there you have the issue of diminishing power per set. i.e. you hit a 3x5 with the first set, the first set of 5 is cake, the second one is moderate, and the third is a struggle. you would probably be be better off with an escalation of weight or an escalation of reps. for example if you look at 5/3/1 you increase the % of your 90% 1rm that you are using on each of the working sets., you can also add weight while decreasing reps i.e. pyramiding. example set of 225x10 -> set of 245x8 -> 275x6 -> 315x4. the key is that on each set you get within one rep of failure. ie if you have a set of 8, by the time you get to the 8th rep you should be just able to get it, without going to absolute failure. thsi way you push your muscles to the limit on each set while allowing them benefits from each rep range.

I dont know how else to put it. the more muscles involved the heavier weight and therefore total work will be done. take for example military dumb bell presses. If you can hit 75lb dbs for 10 reps thats 750 lbs per arm. you would need to do 50 reps with a 20lb db to match that with side lateral raises, which is pretty high rep range and unrealistic for most people. except with the side lateral raises you are probably getting 85% of the effort for that movement out of your deltoid where as with military presses you are probably getting 60% because there is alot more tricep and shoulder involved. so if you take the 750*.6 = 450 lbs of work on that delt. so figure to equal that amount of work from a side lateral raise you could use this formula 450=(.85*(20X)) X being the amount of reps needed to maximize the workload per set on the deltoid. you would need roughly 26.5 reps to do that, which is a little high but i do 20-50 reps sets on side laterals. this is again assuming that is the max your deltoid can handle, and you would like to reach this threshold each time you train). of course all of the % of work done is just estimation for the sake of discussion.

cliffs: as the activation of the individual muscle goes up so should the reps, therefore driving weight down because you have to have something you can manage. i.e. in the comparison above its unlikely that someone whos max effort set of 75lb dbs is 10 reps would be able to side lateral a 45. lb db for 10 reps to achieve the 450lb work load per set. now how to figure a formula like that for your 0/3/0/0 tempo i have no clue cause that 3 second eccentric portion of the repitition is going to be fukin tough for more than 10-12 reps with the lightest of weights and get harder as weight goes up and will vary by the lift, 3 sec on a bicep curl isnt horrible, 3 sec on a side lateral raise is fukin forever

of course all of this again is just anecdotal experience and i didnt any of this **** up.

Interdasting…

Triphasic training is why I have pre-determined tempo's. Using block periodization so 2 weeks eccentric, deload, 2 weeks isometric, deload, 4 weeks of regular temp, taper off, then re-test max's week 11.

My main question is volume load (sets*reps*weights) but from what I've read…I guess I only need to be concerned with that for my main compound movements. Bench/Squat/RDL/Chin-ups. I'm done with deadlifts. Hit 5 plates and could give a **** anymore, but need to hit my bench/squat goals.

I'll give this 5 day split a try and report back with my findings. I've been winging it past year and haven't lost ****, but haven't gained much either so time to periodize and see what happens.

luckily i usually am in a rush so i just have a single cup because i like the heat and then i get going on everything else, ie walking dogs, prepping lunch, getting dressed etc.
black backround master race so this wasnt even hdiden bish. also, yea caffeine addiction is real af. like halv said, head aches and **** if i dont have caffeine for a while, cold turkey on the caffeine lasts about a day and i start getting gnarley head aches. pre workout is before the gym if i go in the am, i dont take that **** to wake up and come to work and sit in a chair.

you think about just trying different stuff for a few months at a time, take notes often and after you have run 3-4 different programs or routines compare the notes and find out which common practices/lifts/schedules/rep ranges tend to deliver you the best results and just put those into a single program?

That's what I am doing now. I've ran 5/3/1, 5x5 + 3x5 split, bro-splits and they all have put me at a pretty good place. I've never really periodized everything to every variable so now that I'll be training much smarter I should blast through these plateau's.

Going to give this 5 day split a try, deload properly which i never do . Probably 3 total body workouts M,W,F at 50%, and just track it all.

I should theoretically be able to hit a 315 bench and 405 squat within my programming before I even really test my maxes if I do this right.

See you in 11 weeks.

good luck. curious to see how it plays out.

tfw drug free since '93

lol i've just never really been a huge fan of coffee. still pending the horchata creamer attempt. but i know my mom and ex both are severely addicted, can't even go a day without coffee or they'll start getting headaches by like 11-noon

mufukka do you not part take in enhanced relaxation?

lmao yes, it was sarcasm.

zero still mauling tf out your hand or did stretching his jaw like King kong would to a t rex work out?

idk i only had like 30 mins after that message to try it out but he wasnt feelin maul-y so ill have to try today when i get home. not sure im gonna make it tho im wiped out and not sure what hit me.

right there with you dude. i got back from lunch and hit some sort of wall…last hour 15 is gonna be ruff

feel like it's about to get super homo ITT

Cafe Bustelo!!1 yass. I think it's the same. The headaches are unbearable. Although lately my sleep has been absolute ****e.

Dat big yellow tub of heavenly divine goodness. Had my cup this morning, and actually had time to sip away and enjoy it. I'm feelin great lol.

I know yall ain't talking chit on coffee. But srs I drink way too much. I don't even think I need it but when it is free at work I just end up having a lot

Only downside to drinking a lot of coffee is that it stains your teeth enamel or eats away at it. One of the two, other than that if they had non decaf at my work I'd have a lot more throughout the day too.

well you;re here so theres that…
sup dnc
why is sleep so bad? I noticed that if i stop eating an hour or 2 before bed, i have less trouble waking up as wierd as that sounds. brb losing gains cause no food to stay anabolic while i sleep.
das it. Did not get coffee this morning, woke up an hour late and rushed through morning routine, def not ideal, but had to do it. almost got caught lettin my mind rule me huehue
sup danny, how you been dude?

can confirm, free coffee at work is great…dat dere starbucks pike place k-cups

i drink 2 cups a day but try to reduce my caffeine intake on weekends to keep my tolerance at a reasonable level lol

Never let dat mind rule you heh. Lunch time coffee perhaps? Or sometimes I'll even make a cup when I get home.

fuk dat, had preworkout, hit the gym, threw a monster in my lunch box so ill have that at about 2 when i feel like theres no other possible way

Boom your set then man. What flavor monster? The Red cans I think it's called Assault is my fav. Other than that the blue lo-carb tastes bomb. Specially with vodka on weekends lmao.

I'm good man. Jobs going well and enjoying the summer. How you been?

@ Bolded - What is your current PWO of choice? Haven't had any in a long time and think it is about that time to get some

No coffee except on special occasions crew.

I even tried to get into it a couple of years ago, but I couldn't get it to stick. *shrugs*

The only kind that matters fam:

Right on man, how is the weather in philly this time of year? you guys get the wild heat/humidity or is it pretty east coasty? doing pretty good here moved into a new building so were back to full time regular work and semi normal hours i.e. not working 7 days a week any more. sitting around waiting for fall.

Im using mesomorph right now. for a long perion between probably december or so up until the end of may i hadnt used any pre workout and it wasnt terrible except i had ****ty pumps, which is p much what i lift for lol.
mirin. have been drinking coffee since i was probably 10 years old. will prob drink it for life.

no lie I mentioned this Monster Ultra Zero white can in whatsapp yesterday

went to get a haircut after work so I forgot to grab a scoop of preworkout which I keep at my office desk
didn't wanna drive all the way back to work, so I just went and bought one of these cuz Maxx always hyped it up
chit was DELICIOUS

but the caffeine didn't even really affect me

I remember back in the day when I never drank coffee, pre, etc. I drank like a half a regular monster and felt like I wanted to crawl outta my skin

jenesequa