Acclimation and Intensification

Use these set/rep techniques and your big exercises for major gains!
  • When trying to progress in strength on your CORE movements it is important that you use some form of periodization for optimal performance
  • Alternating rep schemes is just one form of periodization (linear)
  • Using “waves” in your programming will allow to progress each week by reducing volume and increasing intensity or load
  1. Acclimation- this involves using a submaximal load for usually a larger number of sets. This may also be called volume work
  2. Intensification- This will be a decrease in volume and increase in load
How to Implement:
  1. Acclimation- choose either 5, 8, or 10 reps. perform 5 sets of the designated amount of reps. choose a weight that allows complete all reps without failing. *Perform max amount of repetitions on the last set
    1. Ex. Deadlift 225lbs x 5, 5, 5, 5, 8
    2. Too light if you perform more than double the original rep on last set
  2. Intensification- increase the weight by 15-20% from the previous week (volume). Only do 3 sets
    1. Ex. Deadlift 260 x 5, 5, 8
    2. Start over using 235 for the acclimation



Now go lift!