Nick Tumminello released a program on hypertrophy training program design. It’s called the Alternate Undulating Method…
And I’m sharing 3 tricks I discovered that you can use in right away.
Who Is Nick Tumminello
Everybody should know about Nick Tumminello.
He is in my opinion one of the very few coaches in the world that tries to go down the middle road when it comes to exercise science and practical application.
As my buddy Gregg said once of Nick: “He is riding 2 horses with 1 ass.” I respect him hugely and even though he is not a specialized powerlifting coach, there is a ton of stuff to learn from him.
Anyway, Nick Tumminello is known as the “Trainer of Trainers.”. Nick has worked with a variety of clients from bodybuilders, figure models and NFL& MMA athletes to regular joe folk.
He also published a book you can get on Amazon: Strength Training for Fat Loss by Nick Tumminello
You can get a sneak peek of “The Alternate Undulating Method” by clicking the link below. You’ll see it’s not just about a “Nick Tumminello Bodybuilding Program”.
It’s not an affiliate link. I’m not making a penny of your purchase, so everything I say below is completely unbiased.
Nick Tumminello Links
YouTube: www.youtube.com/channel/UC89OQbbNDNP0RqWTngfZeTA (for lots of awesome Nick Tumminello Videos)
Google+: plus.google.com/Nick Tumminello
[Video] 3 Tricks You Can Steal
From Nick Tumminello
Use Linear Progression
Nick Tumminello tends to incorporate linear progression schemes, or linear periodization, even though while using undulating periodization. So you don’t have to use your whole program in an undulating form.
Nick normally does this for the first exercise in his programs. Which is often a heavy compound movement. So if we’re talking powerlifting that means squats, benches, deadlifts.
And he has people, let’s say, do sets five by five, and he increases the weight every week or the reps every week. That’s linear progression going on there.
So that’s trick one. You don’t have to do your whole program in an undulating fashion.
The Go To Rep & Set Schemes
Of Nick Tumminello
Second trick I learned from watching this DVD, is Nick Tumminello go-to rep and set schemes. They are 4 sets of 6 to 8 reps and 3 sets of, I believe, 10 to 15 or 12 to 15 reps.
If you’re doing an AB program and you’re training 4 times a week, then you could do workout A on Monday, workout B on Tuesday. Then workout A and B again later in the week.
So if you do workout A1, you could do 3 sets of 10 to 15 reps, and then the 2nd time you do workout A, you could do 4 sets of 6 to 8 reps. And that’s a really easy way to undulate your program on a weekly basis.
It’s simple. It’s easy to use. So I think you should give it a shot.
I use it with my own clients sometimes, and it works like a charm.
So that’s the second trick you can steal.
A Very Simple Way To Do Your Programming
Number three is another easy way to make sure you keep on progressing, and to keep your training interesting and fun.
After 3 weeks, Nick Tumminello will just reverse the order of the exercises in the program. Except for the first one where you progress linearly.
So, let’s say, you do squats, and afterwards you do single-leg squats, Romanian deadlifts, good-mornings. Then after 3 weeks you will then do, first good-mornings, then the Romanian deadlifts, and then finally single-leg squats.
This is a nice way to keep your training interesting, but also to give your training a new stimulus.
Now I’m not a big fan of muscle confusion. In fact it think it’s made up. But this will make sure that your muscle fibers will be stimulated in just a little different way, and the beauty of it is that you’re still doing the same exercises.
So you don’t need to relearn an exercise or figure out what kind of weights to use. Because it’s the same exercise, you should have a fairly good idea of what weights you should use and how you need to perform the movement.
The Short Version Of This Blog Post
Let’s summarize: 3 tricks I learned from watching “The Alternate Undulating Method” by Nick Tumminello.
- Make your 1st exercise a heavy compound movement and do linear progression on that. No undulation, just linear progression. You can track your progress through the course of months.
- Second thing I learned was you can keep it simple with the rep and set schemes. If you want to do undulating periodization or make an undulating program, have 3 sets of 10 to 15 reps and the other workout, do 4 sets of 6 to 8 reps.
- The last thing I picked up from watching these DVDs is that after 3 weeks you can reverse the order of exercises. Just to keep your training interesting, to keep it fun, and to give your body just a little different stimulus to keep those muscles growing.
Remember, you can grab your own copy, just click the link below. I’m not making a penny when you purchase it.
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