DUP Simplified

Daily undulating periodization is a type of training where a certain amount of core movements are done 3 times a week with each day being in a different rep range and percentage of one's one rep max. The reasoning for this is minimize what is called the repeated bout effect aka RBE which is when our bodies adapt less and less when applying the same stimulus. Also, by working in different rep ranges and intensities, you work different things simultaneously such as strength and muscular endurance whereas in a typical 4 week training block, you'd do sets of 8 and then the next month you'd do sets of 5. The problem is as you get better at sets of 5, the adaptations that you made in the 8 rep block start to diminish as you are no longer training them. That is why DUP is superior to conventional linear periodization.

So an example of a week of DUP training would be the following:

Hypertrophy day:
Squat 3x8 at 70% 1RM
Bench 3x8 at 70% 1RM
Deadlift 3x8 at 70% 1RM

Power day:
Squat 3x5 at 80% 1RM
Bench 3x5 at 80% 1RM

Strength day:
Squat 3x3 at 85% 1RM

Strength day:
Deadlift 3x3 at 85% 1RM

So, basically you will be squatting and benching 3 times a week and deadlifting twice a week as deadlifts are extremely fatiguing. I also recommend splitting the squats and deadlifts up for the strength day as they need a lot of energy so they need their own separate day. As a form of week to week progression, I reccomend adding 5 pounds to each day of the week each week. So if you lifted 200 pounds for a 3x8 in week one. For week two, do 205 for a 3x8. Another form of progression is adding another set each week. I only recommend doing this up to 5 sets because in my experience you run the risk of doing too much volume when you go over that.

In conclusion, DUP is a smart and fun way of training that keeps lifting exciting and also helps maximize strength and size gains by working in multiple rep ranges.

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