Okay so im just trying to grasp how to construct a non traditional periodized routine. from what ive been reading about studies done like Rhea et al. (2003) i wanted to do daily undulation ( i cant spell) so i could gain both strength hypertrophy and the general conditioning sarcoplasmic hypertrophy
so what i thought up was:
monday:3 sets of 6 reps for upper body
tuesday: 3 sets of 10-12 reps for lower body
Wed: cardio day
thursday 3 sets of 10-12 for upper
friday 3 sets of 6 for lower
now from what i gather that should do hte trick for both strength and general conditioning gains, however, do i just keep doing this all year? taking a week or so off every month between starting a new cycle? or would i change it after about 2-4 weeks to something different? like perhaps 3x3 for power and then 3x15 for stamina for 2-4 weeks, then back to the 3x6 and 3x10-12? how often, and how long should i have non weight lifting periods for? is one week suffienct rest to encourage more adaptation?
oh also would it be more benefical to go from 3x6/3x10-12 to 2-4 weeks of 3x3/3x6 instead of the 3x15?
thanks for any help