Just started my 3rd month of DUP as a complete newb to weight liftfing. stats 5'11" 210 lbs 36yrs old. So far I have seen the following gains: Before: Bench 200 Squat 210 Deadlift 250 Current: Bench: 245 Squat 260 Deadlift 315 DUP has been amazing for me so far. I use it mainly for the big 3 (bench, squat, deadlift) but I also incorporate the following lifts (pull-ups, dips, shoulder press, bent over row, good mornings) into a session if I am feeling it. I usually try to get in and out of working out in less than 75 minutes. My friend put me on a DUP program and I love it. No 2 workouts are the same. I never get bored and am always looking forward to my workouts. I hope to hit 2/3/4 by August. Anyway, to other newbs thinking about starting a DUP watching this, stop thinking about it and do it, you will make hella gains. This man knows what the hell he is talking about.
I've been using this type of method for a long while now, I've noticed that for long standing natty lifters like myself, this works great once you've reached your natural max in size as well, because it simple allows your body to recuperate better and stay poolside ready while staying strong. Even with a natural plateau you can make some small gains in the main lifts and get you assistance lifts stronger and stronger using this method as well.
+Kiet Le More info out on it as well in more recent videos, look at the 2 on my website for more on DUP - you do not have to purchase coaching to watch them and they have some more in depth info. Blessings
Great video Garrett ! I've already seen different reviews about DUP , but can't never learn enough. In fact it's a really good strategy to continue making progress.. However I would like to keep this for later and keep grinding on the linear progression.. I just need to step my game up and eat a lot more.
Wow! very interesting model for DUP, i noticed your Volume curve is in the shape of an M and your intensity curve is in the shape of a W. is since it's your volume curve that correlates to the rep ranges, that means this way of DUP bias's more time with high volume/low intensity because the volume peaks twice in one repeat cycle. Fasinating!! I assume that's better for size gains, but i can imagine after two peaks of volume, the high intensity/low volume say would feel so easy (not physically fully recovered, but neurologically fresh). I need to try this out
Nice video Garrett. I liked your energy and use of the whiteboards in particular. Only criticism I (and I'm no expert) have is haven't a good number of studies (along with there being lots of anecdotal evidence) showed that total volume is generally correlated to hypertrophy more so than reps/sets schemes? Or maybe you are still correct since you split up the two types of muscular hypertrophy (but as I understand it, they are very hard to differentiate).
You are correct (volume is directly correlated to hypertrophy) but the 8-12 rep ranges are a better way to achieve that volume (though 24 sets of 2 could also achieve the same volume in theory). I think this would be a good clarification though and I will probably bring it up in a future video, thanks for the constructive comment. Blessings
Great video. Great info. Lol I did laugh at the do I wanna be 130 or 240 comment. Whoever that guy is, I wanna see a before and after.. hahaha you have a new subscriber. Very knowledgeable.
A lot of great information man, thanks so much. Been having the worst time trying to find an early intermediate power lifting program, any suggestions?
Cube Kingpin is a good option. Are you sure you have played out your intermediate gains though? If not the Texas method has some good options if you can add weight every 2 weeks (one of the variations in Practical Programming for Strength Training). Blessings
Yo dude, stopped for the beard, stayed for the info! I was wondering if you would recommend dup for someone who has had a 350 squat, 247 bench and a 370 dead, but has dropped significantly down due to injury and trying to get back up and beyond that total (not great I know). My lifts now are pretty shitty so would dup be more beneficial for me than lp as I'm probably back to novice status, or is dup more of an intermediate to advanced format? Cheers mate, stay beardy!!
DUP can work for anyone at any level, however, coming back from an injury can require some specific work. I would say stay close to your previous work that got you to those numbers and then add in some DUP type principles with a light/heavy split. GL. Blessings
Interesting, but I have a question that should be obvious. Why do you not compare dup with just creating blocks in which you focus on one thing at a time? First block: Hypertrophy. 6-12 reps Second block: Strength. 3-6 reps Third block: Peaking, or just start over. Do each block for at least 4 weeks, and then change it depending on how you are built, what gender you are etc.
My step brother and I have very different bodies. I'm not a "hard gainer" i put on weight (just not lean muscle) easily but I also havent hit a plateu at my current lower weight (150). My step bro just started training last year and hasn't been getting much stronger since newbie gains, but he has been putting on muscle waaay faster than I ever did, went from 170/180 to over 220. It still feels weird lifting more than him because of the size difference, even though I know i have +8 years of lifting than him. Gotta milk bragging it for what its worth before his strength catches up and leaves me in the dust.
Hey Garrett ! Brandon sent me here. I really enjoy your videos, really educationnal value goin on here ;) I wish I found you earlier^^ I have a quick question for you, sir ! Let's say you can drive gainzzz (5lbs per month) by havin a volume around 12.000 lbs per week on the benchpress (at a 1RM of 245 lbs). Would you put those 12.000 lbs in one workout and do WUP or would you put those in 2 or 3 workouts per week and make DUP ? Thank you very much !
It all depends, but you could certainly split it up into 2 workouts. DUP is super flexible and many people get more neurological adaptation from multiple days of the main movements because they need to train the movement patter. However, once a week frequency can work at lower levels of strength. Do a couple 10 week cycles of one way and then another and see what works best for you. Blessings
Thanks Garrett for the great explanatory video. You highlight 3 areas of building, hypertrophy (8-12), base strength (5) and strength (1-3). I have seen others select hypertrophy, strength (5) and power/speed (doubles or triples). What's your opinion on the differences?
Same ideas, different application. If one is going to lift for powerlifting than I do not think speed work is necessary but can be a good "deload" day. That said, I utilize low rep high intensity and low rep low intensity work in my programming and have had good results. Blessings
Thanks for the insights. I'm going for a DUP like setup with 3 squat, 3 bench and 2 deadlift sessions a week. Each training day I will have 1 hypertrophy lift, 1 strength builder and 1 heavy lift. Switching heavy (1-3) with a power/speed day once in a while as a deload. Btw, using the RTS setup for the heavy and strength days (including fatique percents) is wise?
Thanks for the thorough explanation! Some questions for anyone with knowledge on the matter: For more hypertrophy focused training, would the following routine be acceptable? Using Squat, Bench, Deadlift and Overhead Press as examples: Day1(monday) 3x12 Day2(wednesday) 3x8 Day3(friday) 3x5 How would one plan the mesocycles and implement deloads/resets? Thank you for any insight!
Otto Kalliomäki Reset when you stall - drop the weights about 10% from where they were when you stalled and then add 5lbs to the working weights each week as you work back up to where you stalled. Deload as necessary but I find that just having one lighter day a week is more than enough to recover from a 3 day a week split. Blessings
Hi Garrett. I appreciate the video. Lots of perspective and good stuff. But are you trying to say that its possible to be both as big and as strong as possible?
At the highest level one will start to focus on one or the other. However, there is no reason that the world's best bodybuilder cannot also be very strong. However, they will not have the time to do the same amount of strength work as a powerlifter who is only focused on that and given similar genetic makeup what they focus on will take away from what they do not focus on. Blessings
Garrett what resource would you recommend for someone that wants to learn more about programming? more specifically Daily Undulating Periodization and utilizing this concept? This was a great video by the way
For DUP a skype chat with Bryce Lewis could be good, he also has a free DUP program and video in his channel. Also, a search on google with bring up a lot of info, anything you see from Layne Norton, Supertraining, or other big powerlifting gyms should be a good start. Blessings
On your bench day, after bench press, do you simply do accessory work? I've been thinking about trying DUP for myself since everyone says it's great but I'm wondering whether I should do specific days like, Bench day, Squat day, Deadlift day or do Upper / Lower or even full body with varying intensity on each day, as in Bench strength, Deadlift Hypertrophy, Squat Power for example. What do you think would be the most optimal for an intermediate lifter?
Do the upper lower split, it will help with frequency. I do CG bench after regular grip and then assistance work but I also do at least one more bench movement on another day of the week. Blessings
I'm interested to know how your hypertrophy gains have been undulating hypertrophy ranges, as you suggested in another video. I've searched for info in how DUP affects hypertrophy and I think it was in a Knuckles article or comments section where he said that rate of muscle growth is pretty well the same regardless if DUP is used or not. And where DUP shines is in the strength area, so it's same to assume that DUP facilitates a higher rate of improvement in neural efficiency. The thing is, I believe DUP studies haven't looked at hypertrophy specifically, but I could be wrong, which brings me to ask you about your suggested undulating of hypertrophy rep goals. What did you suggest? 10, 8, 6? Did you gain muscle size at an unexpected rate?
+boxerfencer I have not been focusing on tracking that so I am not sure. However, I have found that diet has more to do with some of those changes than training. Sorry to not be more helpful. Blessings
I like DUP and the cube method, but I like to train my lifts with more frequency than that. You do sort of a Squat day with bench and deadlift accesory work. Maybe i'll modify my training a little more.
Is there any significant difference between doing it like say: day 1 - high rep day 2 - med rep day 3 - low rep repeat vs the way in the vid: day 1 - high rep day 2 - med rep day 3 - low rep day 1 - med rep day 2 - low rep day 3 - high rep
Really enjoyed the video! How would this look if you were to apply this to the different "protocols" 1 2 3 and 4 that you talk about in other videos? Would you do week one protocol 3 for squat, protocol 2 for bench and protocol 1 for deadlift and then rotate the next week to protocol 2 for squat, protocol 1 for bench and protocol 3 for deadlift. Then finish it off with protocol 1 for squat, protocol 3 for bench and protocol 2 for deadlift? Also if my wife and I have only been lifting for a year should we stick to a linear program for longer or does this still work well for beginners? Thank you for all of the great videos you put out. -Nate
After looking at some of the other comments I saw that you already answered my second question about if DUP still works for beginners. Sorry about the repeat question. I was also wondering if you re-max after a training cycle and bump up the weight based on your new maxes for the next cycle just like when your doing a linear program? Promise thats the last question :)
Lindsay Easton I would advise using rep ranges in excess of what I discussed in my earlier vids (up to 20 rep sets). Also, I would still remax every 10-16 weeks and then bump up from there. Blessings
Garrett Blevins I guess I lied because I have one more question. After Three weeks you will have done all three lifts at the different intensities. Would you bump up the weight for the next three weeks if possible to incorporate progressive overload or is that going back to linear thinking?
Lindsay Easton I would do the first round at the higher rep range (15, 8, 3) and then go down to (12, 6, 2) and then (10, 5, 1) for the respective days. However, this is just one way of doing it, you could just add weight to the bar and do the same things. DUP is just a way of training and not a set sets and rep scheme (which you probably know). Therefore, periodization and progressive overload are still the principles that should be followed even in DUP. Blessings
for a bodybuilder is the general dup template all around the internet ok with some accessory lifts thrown around here and there? and is alternating volume and intensity blocks required for someone whos into lifting just a year or just keep progressing the way youve mentioned?
Thanks for the video. I've been doing this for a few weeks now and I like how it's going. I just want to know what happens when I keep adding weight and it gets to where my form is breaking down. What's the best way to reset weights when I start failing?
Best thing to do is back off a little (drop the weight 10-15%) and then build up again, hopefully being able to hit the weights you were missing before since you have been doing more volume. Blessings
Hi, i just have some questions would it work the same if i organize the entire week on one of the 3 types like week1 : 1-3 rep range for all main lifts for all 3 days, week2: 5x5 for all main lifts on all 3 days, week 3: 8-12 for all my main lifts on all 3 days, and then repeat? Oh i typically do my assistant work after my main lifts at 6-8 rep range only , would this be ideal or should i follow my assistant work rep range along with my main lift?
Would the Cube and Cube Kingpin be considered DUP? What would you do for accessory excerises? And what set and rep ranges would you recommend for accessories?
Yes, and as far as assistance I do both barbell and cable assistance. I do barbell with RPE that mirrors the theme of the day (max, rep, speed) and do cable work for hypertrophy. However, this is only what I do now and I am always looking for a more optimal way. Blessings
Lol you need to seriously be a "Pro Wrestler". Your personality is great. Almost sounded like you were earning commission on DUP the way you were giving your argument. However, I would say that there is something to be said for linear periodization. Personally, I have gotten great results doing very minimal work, in both size and strength, and it can be great for beginners (due to sheer simplicity and straightforward goals, i.e. add more weight to the bar). That being said, I love the concept of DUP and could very well be more effective for some. Of course, different strokes for different folks, but I do like the case you made for DUP. Keep these vids up!
I also made all my beginner gains on linear periodization and still use a lot of those concepts as I implement DUP. I am 100% for linear to have a program people can understand but studies have shown that both can and do work well for beginners but DUP is a better long term plan for more advanced lifters. However, both work and share many of the same principles. Blessings
For a beginner, is there any way to incorporate those concepts into the basic linear periodization protocol you put out? And last question, I like the base of the template you put out but as a beginner would be a decent idea to add frequency(say just do the warm-up sets of your bench and deadlift) on your squat day to practice form and not really use frequency to increase strength. Thank-you.
It is possible to incorporate this into linear, but I can get confusing. The CUBE method is one way of periodizing DUP that I am a big fan of. Also, practicing the lifts with submaximal weights on days where you are not doing that as the main lift is a great way to practice the lifts, just dont wear yourself out. Blessings
Would you incorporate hypertrophy work like the one you talk about as a beginner or as you progress through ? On the template you have put out, what type of work should one do for hypertrophy at a basic stage(incline db press, Pushdowns, curls, db walks, etc)?
is this video gonna be on omars channel??? you forgot to advertise your own channel man! oh well usually omar does it for the guests on his channel. eitherway this was some great content AND it was entertaining which is just as improtant
Don't know if he will end up using it or not. In either case I have a few more vids I want to make as well around this topic and they will be up in the next few weeks. Blessings
That is one way to summarize it. The point is that we need to keep gaining muscle to break through our sticking points if we have already adapted to a high degree; increasing volume is the only way to do this and 8-12 has been shown to be the most effective way to achieve this volume. Blessings
Could you advise some percentages using DUP? I've seen people do 5x5 @ 65% and up to 85% - should you do lower intensity because of higher frequency or still do max intensity?
Really going to depend week to week and how you feel. Check out the template that Bryce Lewis put up on his channel, it is a great starting point. Blessings
As someone that is making my own program for DUP, I was wondering: 1) Do you follow the DUP for all movements each day, both your main compounds and your isolation auxiliaries? Or 2) Do you only follow the DUP cycle for your compounds and always stick to hypertrophy rep/set arrangements for your auxiliaries to insure the volume needed for muscle growth? I assume if this is true it's because strength matters much more for your compounds. PS: A concrete example is this: On day 2 I have two compounds, Deadlifts, then OHP. Then I finish with 3 isolations, for traps, calves and rear delts. On a day where I am scheduled for strength or hybrid rep/sets for day 2, do I go heavy/moderate for just Deads/OHP and focus on hypertrophy for the isolation movements; or do I match the rep/sets I use for the compounds and isolation? I have been trying to get an answer out of people but no one so far seems to have enough knowledge about DUP to help me out.
I stick to the same %s for the main compound stuff and then go more into the traditional BB style reps (8-12) on the single joint assistance work. Blessings
Could anyone help clear up a few things? On the 3 days doing this, is each day separate in terms of power, strength and hypertrophy? as in monday = hypertrophy, wednesday = strength etc. Or could you do Monday - Squat hypertrophy, bench strength, deadlift power if that makes sense and cycle them throughout the week, and if so which is more optimal?
Both styles could work, it would be interesting to mix and match. However, this would get difficult as a squat rep day would get in the way of any power movements that followed. However, of power was done first and then reps on another exercise that could be interesting. One of the ways to alter it as well would be to go an upper body day and lower body day and swap the intensities/reps protocols with the upper lower split. Lots of options with DUP and what is optimal will depend person to person. Blessings
Hey maybe I'm missing something so maybe you could help me out. In your one video, "setting up a powerlifting program part 2" from 5 months ago, I think you show a linear periodization method. With %s increasing and reps decreasing. How does DUP fit into that video or was that video a precomp cycle?
DUP and linear are two different programs, they are alternate philosophies that both work, although DUP has been shown to have superior result (but is more confusing). Blessings
Matt Otero I do weekly undulating right now, AKA the cube method. The kingpin program review talks about what that looks like exactly for me. Blessings
Hey Garrett! What's your opinion on block periodization? Conceptually it seems somewhere in between DUP and linear periodization, depending on how you choose the blocks. To me it's a bit easier to set up with the amount of body weight exercises that I'm doing. Do you think it compromises gains when I alternate strength and hypertrophy blocks of about 1-2 months?
It all depends on how advanced a lifter you are. However. Block periodization certainly works as does linear and DUP. I say give your current system a 4-6 month trial and see if you get results. If you dont then make some changes. Blessings
Hey, thanks for your quick answer! :-) I'll definitely give it a shot of at least 3 more months. I've finished the first month now and I've made good progress so far, especially on my weighted pull-ups. I would say I'm an early to late intermediate, depending on the exercise. I might not need the really advanced periodization yet, I just want to be sure, that what I'm doing is still good for intermediates. Thanks!
Garrett Blevins Thanks! Yeah, that's a good guideline. I'm quite curious about how it will go. I think, the process of "figuring out, what works for you" is the really challenging part about strength training. I think if you can systematize that process, it can be a huge advantage.
What about the volume? How many sets do you recommend on the three days, and how much volume do you think is enough on a weekly basis? Happy new year :)
Volume will depend on how advanced you are (intermediate or advanced) and look online for some high frequency ideas (there are hundreds of combinations). All in all you will have to just try some different combos until you find what works for you, start slow and add volume and frequency slowly, make your first DUP adjustments slowly to your current program and build from there. Blessings
Question Most of the references I found on the net suggest: Power - 6 sets of 3 at 70% 1RM Strength - 5 sets of 5 at 80% 1RM Hypertrophy - 4 sets of 8 at 70% 1RM My understanding is that undulating concept should have 90% 1RM for Power sets. Why most of the DUP workout examples suggest 70% 1RM for Power ? Thanks
90+ every week could be hard but staying at 70 is too low for strength work. I think they mean speed work when they say power (which is actually more accurate) but power and absolute strength are not the same thing. Most use the the third day as a strength realization day and this need 80%+ to be effective in my opinion. Blessings
First, great basic explanation, thank you for this. Secondly, this video along with every other DUP explanation video skips or completely misses out on the practical programming and implementation aspect of it. For example, Linear periodization 5x5. Beginner phase, do Starting Strength 5x5. Intermediate phase, transition slowly into Texas Method 5x5. This way you have Volume, Recovery Intensity spread throughout one week. Advanced phase slowly transition into monthly blocks of Volume, Recovery & Intensity. So yes this will still be linear periodization, but well & practically programmed. DUP the idea is great, but how and where do you change or implement in the Volume, Intensity & Peak and how do you manipulate and change them for Beginner Intermediate & Advanced athletes?
Newuxtreme You have to have already established volume by being on a program and tracking training. Then you program that volume through different intensities. It is difficult to implement without a coach supervising but once you get the hang of it the gains can be great. Blessings
Hi Garret thanks for replying. Have you the book practical programming? It's sort of an extension of Starting Strength going into program design which you're already familiar with I am think. Could you give me a basic simple example of the changes from novice to intermediate to advanced with dup like the designs of the programs mentioned above in my previous content. I agree with you, it's about tracking and manipulating volume, but when you have say linear periodization model, you can have moderate intensity higher volume first, then lower volume (recovery) and then lower volume but higher intensity for peaking within the same week of training. This way an intermediate can progress and keep going since he recovers within a week. With dup, you cannot program these days like that because it's would then mean you are always getting volume work done on say your 8-12 day. You're always deloading on your middle day say it is 4-8 reps. And you're always training balls to the walls on your highest intensity day of 1-4 reps. Do you get what I'm trying to convey here? Could you explain with an example of similar programming with dup for novice advanced intermediate levels? Thanks for reading and replying!
Newuxtreme Not really getting what you are asking. Seems like you are looking for a indepth explanation of how to use DUP for different levels of lifters. This is a huge question and more than I can answer at this time. However, I have done a review of Practical Programming for Strength Training and it is on the homepage of my channel. Seems like you are already familiar with this but it might help as the Texas Method uses a type of weekly undulating periodization based upon linear progression. Blessings
But, but..... I've just started watching your other video's regarding programming. I've just finished up on the third part. But all of those vid's is focussed on LP right? So are you basically saying: forget those vids, switch to DUP?
No, DUP has certain studies that show superior results to LP but it is harder to implement. In fact, for those just beginning strength training a novice program like starting strength that uses linear progression is superior and then moving on to a longer microcycle can be done once novice gains stop: it all depends on where you are at. LP has worked really well for me but I had to leave it once I could no longer tolerate the %s. DUP is just one option but in my opinion is harder to implement. However, once it is understood it is a powerful training option but everyone responds differently to different training programs. Whatever you end up doing make sure you stick to it for at least 3 months before you quit and move to something else. Blessings
Garrett Blevins First of all, thank you for your replies, I really appreciate it! What I don't understand: why couldn't you tollerate the %'s? The %'s are based on your 1rm so they should be, relatively speaking, just as hard for you as for a advanced lifter (you're an elite lifter). Or is it the fact that the total volume becomes to much? Last question: I still have to watch vid 4 and 5 of your programming series. I'm guessing these are based on LP. Will you do a vid about how a DUP program looks (in excel) as well?
Kevflar DUP can look all kinds of ways but I might do some more on it. The last two are on LP. The %s get hard because as absolute max goes up higher rep sets get exponentially more difficult and the volume become to great to recover from in-between workouts, therefore lighter days become necessary. Blessings
+The Frazzle Basic principles of lower reps, more specific exercises, and heavier weight (which means the volume will need to drop some) is how I do it. Blessings
Thanks. What about accessories during a strength/hypertrophy/power/speed day? Would you just keep the volume relatively low on a day like strength, and then increase volume on a hypertrophy day?
+The Frazzle That could work, I have found I can handle more volume when I am not going as heavy. However, a 5x5, which is within that "strength" range is a good amount of volume so it is not a complete either/or issue. Blessings
Do OHP for the same rep range as deadlifts on that week. Or, mix in OHP with the bench day. Or, do Dead, bench one day and squat press another and repeat. Possibilities are almost endless. Blessings
Wouldn't you recommend a beginner to gain as long as they can on linear before going all the way to DUP? I feel if you can gain from the basics, then do so save the better programming strategies for bigger plateaus, just a thought though man, what do you think?
I used to advise that but I was reading some recent scholarly research and found that many studies are showing that DUP is more optimal even for beginners. Also, even in DUP there is the possibility to add variation or keep it simple so I think a beginner should use a basic DUP protocol if they do choose this method. However, I am still a huge fan a linear principles and like to mix in protocols from both ways of thinking in my training. More to come on these issues in the future. Blessings
I'm going into my junior year. I weigh 182 and am 5'8. If I bench 245, squat 335 and deadlift 405 now, what are realistic goals for by the end of junior year?
Clarkstown Sloots No way to tell really, just put in the work on a solid program and see what happens, gains don't take place in a linear fashion, some training cycles you will gain 30 lbs on your squat and other hardly any at all. Just put in the time and results will keep coming if you do not give up, always work towards better technique, are on a solid program (i.e. lighter weights with more sets and reps at the beginning and heavier weights with less sets and reps at the end), keep increasing volume slowly, and eat a decent diet - the rest is outside your control. Blessings
One critique I would have is that you seem to be missing its accumulation of volume that causes muscle hypertrophy not necessarily the number of reps in a set. Its just easier to accumulate more reps through 8-12's etc therefore causing more break down. If you were to do the same number of total reps in a week but over the course of more days/sessions you would have the same hypertrophy response, if not more from increased hormonal response. Edit: sorry also should have added. I also don't think sarcoplasmic vs myofibrillar is a real thing still or not. I think it has been disproven but I would need to read up again before stating conclusively.
To be honest this is probably one of the best videos i've seen of an easy to understand explanation of the training principle! No matter what you say well always nit pick with something but sounds good! Keep up the good work and keep the videos coming brother!
So I could do this Day1: squat/Bench high intensity Day2: deadlift high intensity/ bench high volume Day 4 squat high volume /bench high intensity Day5 deadlift high volume Bench high volume I see I am missing the bread and butter lol. This is my current lifting schedule but mostly stay pretty high intensity. So adding 8-12 days would basically be the difference.
*Neuromuscular adaptation Also, sarcoplasmic protein synthesis isn't induced by resistance training, but by protein ingestion (Bird, 2010). Myofibrillar protein synthesis on the other hand is. Your explanation of DUP is good, but you gotta be careful of using science when its not applied correctly.
Ayub Alom It can work well, especially for those who need more volume to build muscle in some of the smaller areas not targeted as much by the big 3. Blessings
+Garrett Blevins Can you please tell me. you mentioned the rep ranges but what about sets? I'm guessing 3x10 for hypotrophy 5x5 for strength. But how many sets for power?
Clarkstown Sloots Yes, as long as the volume comes from around the 60-75% range (a range determined by your 1RM with a weight). You can amass the volume with heavier weights if more sets are used but this range seems to work well when time and recovery are factors to consider. Blessings
Daily undulating periodisation is for advanced trainees who require greater variation in their training it must be said, not for beginners or intermediates.
Studies have shown that DUP actually works better for beginners and advanced athletes (almost any program can get those new lifter gainz). However, if a lifter is confused by DUP then a more simple program is better because they can understand it and own it themselves, that is why I like it for more advanced lifter. However, results from DUP seem to be equal or better in almost every study. Blessings
Nice vid brother. Just a heads up, some people are picky on the terminology and will insist that what you give as an example is strictly speaking *weekly* undulating periodization, since each lift is done only once per week. So far as I know, all of the studies on DUP have used higher frequency on the lifts, so that the variation happens more often than weekly. Keep 'em coming!
You could start with sets of 10 and slowly transition to a single. Boom, problem fixed. 10 reps @ 70%, 8 reps @ 75%, 5 reps at 80%, 3 reps at 85%, and then max out and recalc.
Jonathan Jaimangal Depends on tons of factors, not all people adapt to overload events the same way. It is one really solid way to go though. Blessings
great video bro. cam you teach me how to incorporate this method into a work out routine, because I'm about 230 and weak as shit. struggling to get 275 for 1 on the bench. so if u can help me out I'd really appreciate it. I'm ready to get stronger.
+leon flowers I have a program service that uses this coming out next week as it turns out, stay tuned to the videos that come out next week for the sign up lists. Blessings
leon flowers Online coaching through e-mail and forums with a custom program that is sent to you (bought as a unit up from for a set period of weeks). Blessings
Thanks, but I can afford any coaching, plus I don't compete so for me it's a trickle a hobby for me. I'll see if I can find some literature on it and go from there.
Garrett Blevins Could I do every exercise in every workout on week 1 do with 1-3 reps, next week all exercises on every workout with 4-7, and last week 8-12?
Golden2Talon Sure, that would be more of a linear periodization though but is still a solid plan as that method also works well and has been responsible for a lot of my strength gains over the years. Blessings
Can some one give me a dup progrem like a link or something i have been lifting for a loong time im 19 im 220 lb My lifts Bench 300 Sq 405 Deadlift 445 Im stuck on disa for a loong time almost a year now
Garrett Blevins There is no "The DUP", I know, but.. How should you approach this kind of trainingstyle? I've been milking my beginner-intermediate-gains for more than enough time now and it feels like it's about time to try on with higher volume (DUP for example) and see how that applies to my progress. How should those days be splitted in? Deadlift, squat and bench the same day? 3x per week? What about accessory work like pullups, dips, rows, triceps work? How do you implement those in this type of program? I'd really love to get some advice. I really need it to get going! :)
Currently training a 2 split. Heavy lowerbody day, heavy upperbody day, rest, medium lowerbody with paused reps, medium lowerbody with paused reps. That's about it. I feel I am missing out on volume on this program since the medium days are paused days with only reps up to 4 reps on the main big lifts (bench, squat, deadlift). Have you heard about Candito's linear program? I run the one with strength/control. My current maxes are 220kg deadlift, 180kg squat and 125kg paused bench. Wanna help me out with setting up a DUP program? So I can run and test it out for a good while? :) Or at least give me some kinda heads up on how to start. I'd really appreciate it!
SJTRAINING Every other week change the medium days to a high volume/low intensity protocol. Try sets of 8-12 reps at about 70% for 3-5 sets and see how that goes for a while. That should let you add in some volume and hypertrophy while not overhauling the whole program. Blessings
That would be a linear periodization model - I have a series on that style of programming as well, "Powerlifting programming for strength training". Blessings
Colton+ well my goal is to become bigger and stronger and to also increase muscle endurance. I was on a 5by5 program for a while and was keeping the reps low on everything I did. After a while I realised if I went over 12 reps my muscles would give. The strength was there but I was unable to do high reps.
Спорт
I only trust this guy because he spelled it "Gainz."
This video is awesome. Not only for content but for delivery.
Thanks B. Being strong is one thing, being interesting is another :)
Blessings
Thank you so much for this sir, I learnt a lot in such a concise and clear manner. Keep up the great work.
Thanks for the support.
Blessings
I was lost about how to approch my training, thanks a lot!
Glad to be of some help.
Blessings
Garrett, this is a great video. Thank you for the simple explanation. Smitty
***** Thanks for the support.
Blessings
This is awesome. Just the stuff I've been looking for.
Glad it is of assistance.
Blessings
Great video Garrett! More content like this please!
Planning on it.
Blessings
Came here from Brandon Campbell channel. Dude. This video is awesome. Thanks for sharing~!!
No problem.
Blessings
Great!! Thanks a lot, finally someone explained the charts in a more practical way :D
0donttouchme0 Glad that you enjoyed it.
Blessings
Just started my 3rd month of DUP as a complete newb to weight liftfing. stats 5'11" 210 lbs 36yrs old. So far I have seen the following gains:
Before:
Bench 200
Squat 210
Deadlift 250
Current:
Bench: 245
Squat 260
Deadlift 315
DUP has been amazing for me so far. I use it mainly for the big 3 (bench, squat, deadlift) but I also incorporate the following lifts (pull-ups, dips, shoulder press, bent over row, good mornings) into a session if I am feeling it. I usually try to get in and out of working out in less than 75 minutes.
My friend put me on a DUP program and I love it. No 2 workouts are the same. I never get bored and am always looking forward to my workouts. I hope to hit 2/3/4 by August.
Anyway, to other newbs thinking about starting a DUP watching this, stop thinking about it and do it, you will make hella gains. This man knows what the hell he is talking about.
Keep up the hard work man!
Blessings
It's going even better now! Current dead lift after 5 1/2 months of DUP is 400 and Squat is 315. Crazy how effective DUP can be!!
@@rickgrimes4060 What are your lifts now?:O
I've been using this type of method for a long while now, I've noticed that for long standing natty lifters like myself, this works great once you've reached your natural max in size as well, because it simple allows your body to recuperate better and stay poolside ready while staying strong. Even with a natural plateau you can make some small gains in the main lifts and get you assistance lifts stronger and stronger using this method as well.
Definitely going to give this a try
+Kiet Le More info out on it as well in more recent videos, look at the 2 on my website for more on DUP - you do not have to purchase coaching to watch them and they have some more in depth info.
Blessings
Great video!
Thanks.
Blessings
Great video Garrett ! I've already seen different reviews about DUP , but can't never learn enough. In fact it's a really good strategy to continue making progress.. However I would like to keep this for later and keep grinding on the linear progression.. I just need to step my game up and eat a lot more.
Sounds like you know what you need to do to stay on those gainz. Eat up and work hard.
Blessings
Great video, very interesting and helpful
Thanks.
Blessings
awesome plan dude.
You are awesome
Bro God bless
Thanks.
Blessings
very good thank you 😀😀
"I don't know what it means, but I know what it looks like"
What a legend!
RoryG90 What a dunce :)
Blessings
Good video!
Thanks.
Blessings
Wow! very interesting model for DUP, i noticed your Volume curve is in the shape of an M and your intensity curve is in the shape of a W. is since it's your volume curve that correlates to the rep ranges, that means this way of DUP bias's more time with high volume/low intensity because the volume peaks twice in one repeat cycle. Fasinating!! I assume that's better for size gains, but i can imagine after two peaks of volume, the high intensity/low volume say would feel so easy (not physically fully recovered, but neurologically fresh). I need to try this out
Garret Blevins you just earned a sub.
great video
Thanks.
Blessings
"Yeah I don't know what it means, but I know what it looks like!" Im sold, lol! Awesome vid!
Glad you enjoyed it.
Blessings
Nice video Garrett. I liked your energy and use of the whiteboards in particular. Only criticism I (and I'm no expert) have is haven't a good number of studies (along with there being lots of anecdotal evidence) showed that total volume is generally correlated to hypertrophy more so than reps/sets schemes? Or maybe you are still correct since you split up the two types of muscular hypertrophy (but as I understand it, they are very hard to differentiate).
You are correct (volume is directly correlated to hypertrophy) but the 8-12 rep ranges are a better way to achieve that volume (though 24 sets of 2 could also achieve the same volume in theory). I think this would be a good clarification though and I will probably bring it up in a future video, thanks for the constructive comment.
Blessings
So much sense here
Thanks, doing the best I can.
Blessings
Dat bicep pump doe! Thanks for putting this information out, it was really good. Did Joshua edit this footage? Blessings!
Yes he did, really thankful for his help. November is just around the corner!
Blessings
I would love to see if your thoughts on this have changed
good job. enjoyed the video. you should make more videos like this.
thanks!
Planning on it, thanks for the support.
Blessings
Great video. Great info. Lol I did laugh at the do I wanna be 130 or 240 comment. Whoever that guy is, I wanna see a before and after.. hahaha you have a new subscriber. Very knowledgeable.
A lot of great information man, thanks so much. Been having the worst time trying to find an early intermediate power lifting program, any suggestions?
Cube Kingpin is a good option. Are you sure you have played out your intermediate gains though? If not the Texas method has some good options if you can add weight every 2 weeks (one of the variations in Practical Programming for Strength Training).
Blessings
Awesome video man! dat beard of power!
100marcoch Beard gains for days.
Blessings
Yo dude, stopped for the beard, stayed for the info! I was wondering if you would recommend dup for someone who has had a 350 squat, 247 bench and a 370 dead, but has dropped significantly down due to injury and trying to get back up and beyond that total (not great I know). My lifts now are pretty shitty so would dup be more beneficial for me than lp as I'm probably back to novice status, or is dup more of an intermediate to advanced format? Cheers mate, stay beardy!!
DUP can work for anyone at any level, however, coming back from an injury can require some specific work. I would say stay close to your previous work that got you to those numbers and then add in some DUP type principles with a light/heavy split. GL.
Blessings
Interesting, but I have a question that should be obvious.
Why do you not compare dup with just creating blocks in which you focus on one thing at a time?
First block: Hypertrophy. 6-12 reps
Second block: Strength. 3-6 reps
Third block: Peaking, or just start over.
Do each block for at least 4 weeks, and then change it depending on how you are built, what gender you are etc.
Really depends on how you respond - if you are not stalling then keep the cycles in a short rotation.
Blessings
My step brother and I have very different bodies. I'm not a "hard gainer" i put on weight (just not lean muscle) easily but I also havent hit a plateu at my current lower weight (150). My step bro just started training last year and hasn't been getting much stronger since newbie gains, but he has been putting on muscle waaay faster than I ever did, went from 170/180 to over 220. It still feels weird lifting more than him because of the size difference, even though I know i have +8 years of lifting than him. Gotta milk bragging it for what its worth before his strength catches up and leaves me in the dust.
Once I get to advanced stage
I’m doing what this guy suggests
mirin the y- axis brah
Hey Garrett ! Brandon sent me here.
I really enjoy your videos, really educationnal value goin on here ;) I wish I found you earlier^^
I have a quick question for you, sir !
Let's say you can drive gainzzz (5lbs per month) by havin a volume around 12.000 lbs per week on the benchpress (at a 1RM of 245 lbs). Would you put those 12.000 lbs in one workout and do WUP or would you put those in 2 or 3 workouts per week and make DUP ?
Thank you very much !
It all depends, but you could certainly split it up into 2 workouts. DUP is super flexible and many people get more neurological adaptation from multiple days of the main movements because they need to train the movement patter. However, once a week frequency can work at lower levels of strength. Do a couple 10 week cycles of one way and then another and see what works best for you.
Blessings
Garrett Blevins
Thank you very much ! I'll do just that :)
Thanks Garrett for the great explanatory video.
You highlight 3 areas of building, hypertrophy (8-12), base strength (5) and strength (1-3). I have seen others select hypertrophy, strength (5) and power/speed (doubles or triples). What's your opinion on the differences?
Same ideas, different application. If one is going to lift for powerlifting than I do not think speed work is necessary but can be a good "deload" day. That said, I utilize low rep high intensity and low rep low intensity work in my programming and have had good results.
Blessings
Thanks for the insights. I'm going for a DUP like setup with 3 squat, 3 bench and 2 deadlift sessions a week. Each training day I will have 1 hypertrophy lift, 1 strength builder and 1 heavy lift. Switching heavy (1-3) with a power/speed day once in a while as a deload. Btw, using the RTS setup for the heavy and strength days (including fatique percents) is wise?
Thanks for the thorough explanation!
Some questions for anyone with knowledge on the matter:
For more hypertrophy focused training, would the following routine be acceptable? Using Squat, Bench, Deadlift and Overhead Press as examples:
Day1(monday) 3x12
Day2(wednesday) 3x8
Day3(friday) 3x5
How would one plan the mesocycles and implement deloads/resets?
Thank you for any insight!
Otto Kalliomäki Reset when you stall - drop the weights about 10% from where they were when you stalled and then add 5lbs to the working weights each week as you work back up to where you stalled. Deload as necessary but I find that just having one lighter day a week is more than enough to recover from a 3 day a week split.
Blessings
Garrett Blevins Thank you for the quick response!
Hi Garrett. I appreciate the video. Lots of perspective and good stuff. But are you trying to say that its possible to be both as big and as strong as possible?
At the highest level one will start to focus on one or the other. However, there is no reason that the world's best bodybuilder cannot also be very strong. However, they will not have the time to do the same amount of strength work as a powerlifter who is only focused on that and given similar genetic makeup what they focus on will take away from what they do not focus on.
Blessings
Word! I assumed you were talking strictly about advanced lifters because of the title of the video. Thanks for sharing a more detailed perspective.
Matias Andersen No problem.
Blessings
sonofamothafuk! i am in!
Garrett what resource would you recommend for someone that wants to learn more about programming? more specifically Daily Undulating Periodization and utilizing this concept?
This was a great video by the way
Supertraining?
For DUP a skype chat with Bryce Lewis could be good, he also has a free DUP program and video in his channel. Also, a search on google with bring up a lot of info, anything you see from Layne Norton, Supertraining, or other big powerlifting gyms should be a good start.
Blessings
Thanks Garrett. I'll check these out.
On your bench day, after bench press, do you simply do accessory work? I've been thinking about trying DUP for myself since everyone says it's great but I'm wondering whether I should do specific days like, Bench day, Squat day, Deadlift day or do Upper / Lower or even full body with varying intensity on each day, as in Bench strength, Deadlift Hypertrophy, Squat Power for example. What do you think would be the most optimal for an intermediate lifter?
Do the upper lower split, it will help with frequency. I do CG bench after regular grip and then assistance work but I also do at least one more bench movement on another day of the week.
Blessings
Does this meean we might see you in the SHW class one day lol? Great video.
It is not out of the question but probably only at the end of my career. If I gain 3 lbs a year then I will be SHW in 25 years :).
Blessings
I'm interested to know how your hypertrophy gains have been undulating hypertrophy ranges, as you suggested in another video. I've searched for info in how DUP affects hypertrophy and I think it was in a Knuckles article or comments section where he said that rate of muscle growth is pretty well the same regardless if DUP is used or not. And where DUP shines is in the strength area, so it's same to assume that DUP facilitates a higher rate of improvement in neural efficiency. The thing is, I believe DUP studies haven't looked at hypertrophy specifically, but I could be wrong, which brings me to ask you about your suggested undulating of hypertrophy rep goals. What did you suggest? 10, 8, 6? Did you gain muscle size at an unexpected rate?
+boxerfencer I have not been focusing on tracking that so I am not sure. However, I have found that diet has more to do with some of those changes than training. Sorry to not be more helpful.
Blessings
I like DUP and the cube method, but I like to train my lifts with more frequency than that. You do sort of a Squat day with bench and deadlift accesory work. Maybe i'll modify my training a little more.
I have found that works better for me personally, good luck.
Blessings
Is there any significant difference between doing it like say:
day 1 - high rep
day 2 - med rep
day 3 - low rep
repeat
vs the way in the vid:
day 1 - high rep
day 2 - med rep
day 3 - low rep
day 1 - med rep
day 2 - low rep
day 3 - high rep
They could both work, it is not a rigid system but one based on principles that can be applied many different ways.
Blessings
Really enjoyed the video! How would this look if you were to apply this to the different "protocols" 1 2 3 and 4 that you talk about in other videos? Would you do week one protocol 3 for squat, protocol 2 for bench and protocol 1 for deadlift and then rotate the next week to protocol 2 for squat, protocol 1 for bench and protocol 3 for deadlift. Then finish it off with protocol 1 for squat, protocol 3 for bench and protocol 2 for deadlift? Also if my wife and I have only been lifting for a year should we stick to a linear program for longer or does this still work well for beginners? Thank you for all of the great videos you put out. -Nate
After looking at some of the other comments I saw that you already answered my second question about if DUP still works for beginners. Sorry about the repeat question. I was also wondering if you re-max after a training cycle and bump up the weight based on your new maxes for the next cycle just like when your doing a linear program? Promise thats the last question :)
Lindsay Easton I would advise using rep ranges in excess of what I discussed in my earlier vids (up to 20 rep sets). Also, I would still remax every 10-16 weeks and then bump up from there.
Blessings
Garrett Blevins Thank you for the advice! Excited about the next videos!
Garrett Blevins I guess I lied because I have one more question. After Three weeks you will have done all three lifts at the different intensities. Would you bump up the weight for the next three weeks if possible to incorporate progressive overload or is that going back to linear thinking?
Lindsay Easton I would do the first round at the higher rep range (15, 8, 3) and then go down to (12, 6, 2) and then (10, 5, 1) for the respective days. However, this is just one way of doing it, you could just add weight to the bar and do the same things. DUP is just a way of training and not a set sets and rep scheme (which you probably know). Therefore, periodization and progressive overload are still the principles that should be followed even in DUP.
Blessings
for a bodybuilder is the general dup template all around the internet ok with some accessory lifts thrown around here and there? and is alternating volume and intensity blocks required for someone whos into lifting just a year or just keep progressing the way youve mentioned?
Yes, in general that will be fine - check out the PH3 workout Layne Norton made.
Blessings
Hi Garrett, are you still training this method. I also wish to bulk up while gain strength so I think DUP is for me.
Interesting...! So is The Cube Method kinda like a DUP program??
Thanks for the video. I've been doing this for a few weeks now and I like how it's going. I just want to know what happens when I keep adding weight and it gets to where my form is breaking down. What's the best way to reset weights when I start failing?
Best thing to do is back off a little (drop the weight 10-15%) and then build up again, hopefully being able to hit the weights you were missing before since you have been doing more volume.
Blessings
You had me at, "I wanna be the biggest, and baddest."
Hey now!
Blessings
Hi, i just have some questions
would it work the same if i organize the entire week on one of the 3 types
like week1 : 1-3 rep range for all main lifts for all 3 days, week2: 5x5 for all main lifts on all 3 days, week 3: 8-12 for all my main lifts on all 3 days, and then repeat? Oh i typically do my assistant work after my main lifts at 6-8 rep range only , would this be ideal or should i follow my assistant work rep range along with my main lift?
That could work well, it would be a 3 week cycle form of linear periodization like that and could be very effective.
Blessings
Would the Cube and Cube Kingpin be considered DUP? What would you do for accessory excerises? And what set and rep ranges would you recommend for accessories?
Yes, and as far as assistance I do both barbell and cable assistance. I do barbell with RPE that mirrors the theme of the day (max, rep, speed) and do cable work for hypertrophy. However, this is only what I do now and I am always looking for a more optimal way.
Blessings
Lol you need to seriously be a "Pro Wrestler". Your personality is great. Almost sounded like you were earning commission on DUP the way you were giving your argument. However, I would say that there is something to be said for linear periodization. Personally, I have gotten great results doing very minimal work, in both size and strength, and it can be great for beginners (due to sheer simplicity and straightforward goals, i.e. add more weight to the bar). That being said, I love the concept of DUP and could very well be more effective for some. Of course, different strokes for different folks, but I do like the case you made for DUP. Keep these vids up!
I also made all my beginner gains on linear periodization and still use a lot of those concepts as I implement DUP. I am 100% for linear to have a program people can understand but studies have shown that both can and do work well for beginners but DUP is a better long term plan for more advanced lifters. However, both work and share many of the same principles.
Blessings
I used this to get my bench from a hard stuck 250 1 rep max to a 315 4x4 fairly fast.
Awesome! That is some amazing progress. Blessings
So essentially you'd split it up as one week you'd let's say do hypertrophy for squat, then the next kinda a middle ground then the next heavy.
That fat asian kid no that’s weekly undulation periodization the daily one means per workout
So basically the cube method? Kind of cool to see why that works.
The cube is one way of doing it and I really like it. There are tons of others as well though.
Blessings
For a beginner, is there any way to incorporate those concepts into the basic linear periodization protocol you put out? And last question, I like the base of the template you put out but as a beginner would be a decent idea to add frequency(say just do the warm-up sets of your bench and deadlift) on your squat day to practice form and not really use frequency to increase strength. Thank-you.
It is possible to incorporate this into linear, but I can get confusing. The CUBE method is one way of periodizing DUP that I am a big fan of. Also, practicing the lifts with submaximal weights on days where you are not doing that as the main lift is a great way to practice the lifts, just dont wear yourself out.
Blessings
Would you incorporate hypertrophy work like the one you talk about as a beginner or as you progress through ? On the template you have put out, what type of work should one do for hypertrophy at a basic stage(incline db press, Pushdowns, curls, db walks, etc)?
Shan Malhi 3x10-15 is a good start. Do whatever you want to work on or grow.
Blessings
is this video gonna be on omars channel??? you forgot to advertise your own channel man! oh well usually omar does it for the guests on his channel. eitherway this was some great content AND it was entertaining which is just as improtant
Don't know if he will end up using it or not. In either case I have a few more vids I want to make as well around this topic and they will be up in the next few weeks.
Blessings
Garrett I can't wait to see the rest of the videos on this topic
Jesus you're smart. Nice video from what I understand you're basically saying hit all rep ranges for optimal strength with the occasional bb workout?
That is one way to summarize it. The point is that we need to keep gaining muscle to break through our sticking points if we have already adapted to a high degree; increasing volume is the only way to do this and 8-12 has been shown to be the most effective way to achieve this volume.
Blessings
So there isn't deload sir?
Could you advise some percentages using DUP? I've seen people do 5x5 @ 65% and up to 85% - should you do lower intensity because of higher frequency or still do max intensity?
Really going to depend week to week and how you feel. Check out the template that Bryce Lewis put up on his channel, it is a great starting point.
Blessings
5x5 is done with ur 10 rep max starting weight
As someone that is making my own program for DUP, I was wondering:
1) Do you follow the DUP for all movements each day, both your main compounds and your isolation auxiliaries?
Or
2) Do you only follow the DUP cycle for your compounds and always stick to hypertrophy rep/set arrangements for your auxiliaries to insure the volume needed for muscle growth? I assume if this is true it's because strength matters much more for your compounds.
PS: A concrete example is this:
On day 2 I have two compounds, Deadlifts, then OHP. Then I finish with 3 isolations, for traps, calves and rear delts. On a day where I am scheduled for strength or hybrid rep/sets for day 2, do I go heavy/moderate for just Deads/OHP and focus on hypertrophy for the isolation movements; or do I match the rep/sets I use for the compounds and isolation?
I have been trying to get an answer out of people but no one so far seems to have enough knowledge about DUP to help me out.
I stick to the same %s for the main compound stuff and then go more into the traditional BB style reps (8-12) on the single joint assistance work.
Blessings
Thanks a bunch. :D
Could anyone help clear up a few things?
On the 3 days doing this, is each day separate in terms of power, strength and hypertrophy? as in monday = hypertrophy, wednesday = strength etc. Or could you do Monday - Squat hypertrophy, bench strength, deadlift power if that makes sense and cycle them throughout the week, and if so which is more optimal?
Both styles could work, it would be interesting to mix and match. However, this would get difficult as a squat rep day would get in the way of any power movements that followed. However, of power was done first and then reps on another exercise that could be interesting. One of the ways to alter it as well would be to go an upper body day and lower body day and swap the intensities/reps protocols with the upper lower split. Lots of options with DUP and what is optimal will depend person to person.
Blessings
Can you show me a 2 week program using DUP?
Hey maybe I'm missing something so maybe you could help me out. In your one video, "setting up a powerlifting program part 2" from 5 months ago, I think you show a linear periodization method. With %s increasing and reps decreasing. How does DUP fit into that video or was that video a precomp cycle?
DUP and linear are two different programs, they are alternate philosophies that both work, although DUP has been shown to have superior result (but is more confusing).
Blessings
Thx! Yup got that..so u do both programs? Cause the one video shows one thing the other DUP. Do u do both
Matt Otero I do weekly undulating right now, AKA the cube method. The kingpin program review talks about what that looks like exactly for me.
Blessings
That arnie bicep pose
Hey Garrett! What's your opinion on block periodization? Conceptually it seems somewhere in between DUP and linear periodization, depending on how you choose the blocks. To me it's a bit easier to set up with the amount of body weight exercises that I'm doing. Do you think it compromises gains when I alternate strength and hypertrophy blocks of about 1-2 months?
It all depends on how advanced a lifter you are. However. Block periodization certainly works as does linear and DUP. I say give your current system a 4-6 month trial and see if you get results. If you dont then make some changes.
Blessings
Hey, thanks for your quick answer! :-) I'll definitely give it a shot of at least 3 more months. I've finished the first month now and I've made good progress so far, especially on my weighted pull-ups. I would say I'm an early to late intermediate, depending on the exercise. I might not need the really advanced periodization yet, I just want to be sure, that what I'm doing is still good for intermediates. Thanks!
StrengthForAll A good rule of thumb is that as long as you are making gains do not change anything.Good luck.
Blessings
Garrett Blevins Thanks! Yeah, that's a good guideline. I'm quite curious about how it will go. I think, the process of "figuring out, what works for you" is the really challenging part about strength training. I think if you can systematize that process, it can be a huge advantage.
What about the volume? How many sets do you recommend on the three days, and how much volume do you think is enough on a weekly basis? Happy new year :)
One more question :) how do you combine dup with high frequency training, and what about the assistance work?
Volume will depend on how advanced you are (intermediate or advanced) and look online for some high frequency ideas (there are hundreds of combinations). All in all you will have to just try some different combos until you find what works for you, start slow and add volume and frequency slowly, make your first DUP adjustments slowly to your current program and build from there.
Blessings
Question
Most of the references I found on the net suggest:
Power - 6 sets of 3 at 70% 1RM
Strength - 5 sets of 5 at 80% 1RM
Hypertrophy - 4 sets of 8 at 70% 1RM
My understanding is that undulating concept should have 90% 1RM for Power sets. Why most of the DUP workout examples suggest 70% 1RM for Power ?
Thanks
90+ every week could be hard but staying at 70 is too low for strength work. I think they mean speed work when they say power (which is actually more accurate) but power and absolute strength are not the same thing. Most use the the third day as a strength realization day and this need 80%+ to be effective in my opinion.
Blessings
Do you just base the weight for DUP of prilepins table?
For the strength and power days but I use more bodybuilding style for the hypertrophy day.
Blessings
First, great basic explanation, thank you for this.
Secondly, this video along with every other DUP explanation video skips or completely misses out on the practical programming and implementation aspect of it.
For example,
Linear periodization 5x5. Beginner phase, do Starting Strength 5x5. Intermediate phase, transition slowly into Texas Method 5x5. This way you have Volume, Recovery Intensity spread throughout one week. Advanced phase slowly transition into monthly blocks of Volume, Recovery & Intensity. So yes this will still be linear periodization, but well & practically programmed.
DUP the idea is great, but how and where do you change or implement in the Volume, Intensity & Peak and how do you manipulate and change them for Beginner Intermediate & Advanced athletes?
Newuxtreme You have to have already established volume by being on a program and tracking training. Then you program that volume through different intensities. It is difficult to implement without a coach supervising but once you get the hang of it the gains can be great. Blessings
Hi Garret thanks for replying. Have you the book practical programming? It's sort of an extension of Starting Strength going into program design which you're already familiar with I am think.
Could you give me a basic simple example of the changes from novice to intermediate to advanced with dup like the designs of the programs mentioned above in my previous content.
I agree with you, it's about tracking and manipulating volume, but when you have say linear periodization model, you can have moderate intensity higher volume first, then lower volume (recovery) and then lower volume but higher intensity for peaking within the same week of training. This way an intermediate can progress and keep going since he recovers within a week.
With dup, you cannot program these days like that because it's would then mean you are always getting volume work done on say your 8-12 day. You're always deloading on your middle day say it is 4-8 reps. And you're always training balls to the walls on your highest intensity day of 1-4 reps.
Do you get what I'm trying to convey here?
Could you explain with an example of similar programming with dup for novice advanced intermediate levels?
Thanks for reading and replying!
Newuxtreme Not really getting what you are asking. Seems like you are looking for a indepth explanation of how to use DUP for different levels of lifters. This is a huge question and more than I can answer at this time. However, I have done a review of Practical Programming for Strength Training and it is on the homepage of my channel. Seems like you are already familiar with this but it might help as the Texas Method uses a type of weekly undulating periodization based upon linear progression. Blessings
Should the accessory lifts have the same wieght and rep range as the main lift on that day/cycle ?
Close, it should have the same intent (rep, heavy, speed) as the main lift.
Blessings
Garrett Blevins ok. Thank you . Your'e awesone
But, but..... I've just started watching your other video's regarding programming. I've just finished up on the third part. But all of those vid's is focussed on LP right? So are you basically saying: forget those vids, switch to DUP?
No, DUP has certain studies that show superior results to LP but it is harder to implement. In fact, for those just beginning strength training a novice program like starting strength that uses linear progression is superior and then moving on to a longer microcycle can be done once novice gains stop: it all depends on where you are at. LP has worked really well for me but I had to leave it once I could no longer tolerate the %s. DUP is just one option but in my opinion is harder to implement. However, once it is understood it is a powerful training option but everyone responds differently to different training programs. Whatever you end up doing make sure you stick to it for at least 3 months before you quit and move to something else.
Blessings
Garrett Blevins First of all, thank you for your replies, I really appreciate it! What I don't understand: why couldn't you tollerate the %'s? The %'s are based on your 1rm so they should be, relatively speaking, just as hard for you as for a advanced lifter (you're an elite lifter). Or is it the fact that the total volume becomes to much?
Last question: I still have to watch vid 4 and 5 of your programming series. I'm guessing these are based on LP. Will you do a vid about how a DUP program looks (in excel) as well?
Kevflar DUP can look all kinds of ways but I might do some more on it. The last two are on LP. The %s get hard because as absolute max goes up higher rep sets get exponentially more difficult and the volume become to great to recover from in-between workouts, therefore lighter days become necessary.
Blessings
One more question how many accessory lifts do you recomend ?
someone321ful Depends on how much volume is needed to drive progress. Do as few as possible.
Blessings
Garrett Blevins thank you for always replying
So how do you taper/peak from a DUP? Standard linear taper for the last 4 weeks or so?
+The Frazzle Basic principles of lower reps, more specific exercises, and heavier weight (which means the volume will need to drop some) is how I do it.
Blessings
Thanks. What about accessories during a strength/hypertrophy/power/speed day? Would you just keep the volume relatively low on a day like strength, and then increase volume on a hypertrophy day?
+The Frazzle That could work, I have found I can handle more volume when I am not going as heavy. However, a 5x5, which is within that "strength" range is a good amount of volume so it is not a complete either/or issue.
Blessings
how would you apply DUP if you did 4 lifts (overhead press, deadlift, bench, squat) vs just the 3 lifts you discussed?
Do OHP for the same rep range as deadlifts on that week. Or, mix in OHP with the bench day. Or, do Dead, bench one day and squat press another and repeat. Possibilities are almost endless.
Blessings
Garrett Blevins thanks man. really appreciate the info and reply.
Wouldn't you recommend a beginner to gain as long as they can on linear before going all the way to DUP? I feel if you can gain from the basics, then do so save the better programming strategies for bigger plateaus, just a thought though man, what do you think?
I used to advise that but I was reading some recent scholarly research and found that many studies are showing that DUP is more optimal even for beginners. Also, even in DUP there is the possibility to add variation or keep it simple so I think a beginner should use a basic DUP protocol if they do choose this method. However, I am still a huge fan a linear principles and like to mix in protocols from both ways of thinking in my training. More to come on these issues in the future.
Blessings
I'm going into my junior year. I weigh 182 and am 5'8. If I bench 245, squat 335 and deadlift 405 now, what are realistic goals for by the end of junior year?
Clarkstown Sloots No way to tell really, just put in the work on a solid program and see what happens, gains don't take place in a linear fashion, some training cycles you will gain 30 lbs on your squat and other hardly any at all. Just put in the time and results will keep coming if you do not give up, always work towards better technique, are on a solid program (i.e. lighter weights with more sets and reps at the beginning and heavier weights with less sets and reps at the end), keep increasing volume slowly, and eat a decent diet - the rest is outside your control.
Blessings
One critique I would have is that you seem to be missing its accumulation of volume that causes muscle hypertrophy not necessarily the number of reps in a set. Its just easier to accumulate more reps through 8-12's etc therefore causing more break down. If you were to do the same number of total reps in a week but over the course of more days/sessions you would have the same hypertrophy response, if not more from increased hormonal response.
Edit: sorry also should have added. I also don't think sarcoplasmic vs myofibrillar is a real thing still or not. I think it has been disproven but I would need to read up again before stating conclusively.
There are a variety of studies and you are correct that volume is king; I will try to add that in on the next video.
Blessings
To be honest this is probably one of the best videos i've seen of an easy to understand explanation of the training principle! No matter what you say well always nit pick with something but sounds good! Keep up the good work and keep the videos coming brother!
So I could do this
Day1: squat/Bench high intensity
Day2: deadlift high intensity/ bench high volume
Day 4 squat high volume /bench high intensity
Day5 deadlift high volume
Bench high volume
I see I am missing the bread and butter lol. This is my current lifting schedule but mostly stay pretty high intensity. So adding 8-12 days would basically be the difference.
Could be a good addition at some point. See how it goes.
Blessings
*Neuromuscular adaptation
Also, sarcoplasmic protein synthesis isn't induced by resistance training, but by protein ingestion (Bird, 2010). Myofibrillar protein synthesis on the other hand is. Your explanation of DUP is good, but you gotta be careful of using science when its not applied correctly.
Do you train squat bench and deadlift on all three days. or are you saying training a movement once a week??
It can be used either way but I like to change the frequency based on what phase I am in.
Blessings
+Garrett Blevins what do you think about throwing in a bodybuilding day on Saturday?
Ayub Alom It can work well, especially for those who need more volume to build muscle in some of the smaller areas not targeted as much by the big 3.
Blessings
+Garrett Blevins Can you please tell me. you mentioned the rep ranges but what about sets? I'm guessing 3x10 for hypotrophy 5x5 for strength. But how many sets for power?
5-15 total reps for power, so like 4x4 5x3 4x2
Is that why many powerlifters recommend volume, because it leads into hypertrophy?
Clarkstown Sloots Yes, as long as the volume comes from around the 60-75% range (a range determined by your 1RM with a weight). You can amass the volume with heavier weights if more sets are used but this range seems to work well when time and recovery are factors to consider.
Blessings
Daily undulating periodisation is for advanced trainees who require greater variation in their training it must be said, not for beginners or intermediates.
There is no reason UP couldn't be used for beginners or intermediates, other than the fact that it wouldn't be as simple to program as LP.
Studies have shown that DUP actually works better for beginners and advanced athletes (almost any program can get those new lifter gainz). However, if a lifter is confused by DUP then a more simple program is better because they can understand it and own it themselves, that is why I like it for more advanced lifter. However, results from DUP seem to be equal or better in almost every study.
Blessings
Nice vid brother. Just a heads up, some people are picky on the terminology and will insist that what you give as an example is strictly speaking *weekly* undulating periodization, since each lift is done only once per week. So far as I know, all of the studies on DUP have used higher frequency on the lifts, so that the variation happens more often than weekly. Keep 'em coming!
Very true, it is only one example. Doing 3x per week makes this style even more useful and is something I may cover in the future.
Blessings
Yeah, this is "weekly undulating".
You could start with sets of 10 and slowly transition to a single. Boom, problem fixed. 10 reps @ 70%, 8 reps @ 75%, 5 reps at 80%, 3 reps at 85%, and then max out and recalc.
epicbehavior That would be more like linear periodization which I am a big fan of.
Blessings
In your opinion, is weekly undulating periodization optimal for powerlifting?
Jonathan Jaimangal Depends on tons of factors, not all people adapt to overload events the same way. It is one really solid way to go though.
Blessings
Thanks :D
great video bro. cam you teach me how to incorporate this method into a work out routine, because I'm about 230 and weak as shit. struggling to get 275 for 1 on the bench. so if u can help me out I'd really appreciate it. I'm ready to get stronger.
+leon flowers I have a program service that uses this coming out next week as it turns out, stay tuned to the videos that come out next week for the sign up lists.
Blessings
What's a program service?
leon flowers Online coaching through e-mail and forums with a custom program that is sent to you (bought as a unit up from for a set period of weeks).
Blessings
Thanks, but I can afford any coaching, plus I don't compete so for me it's a trickle a hobby for me. I'll see if I can find some literature on it and go from there.
leon flowers Check out Layne Norton's podcast with Mike Zourdos.
Blessings
why on week 2 at day 2 not in the in 1-3rep range?
It could be swapped that way, on this model it takes 3 weeks to do each day with each intensity.
Blessings
Garrett Blevins Could I do every exercise in every workout on week 1 do with 1-3 reps, next week all exercises on every workout with 4-7, and last week 8-12?
Golden2Talon Sure, that would be more of a linear periodization though but is still a solid plan as that method also works well and has been responsible for a lot of my strength gains over the years.
Blessings
Block periodisation over DUP in other studies.
It is all so confusing.
Maybe we should just train and focus on progressive overload
As long as the gains are coming it really doesn't matter too much :)
Blessings
Where can I find a good DUP program?
someperson111 Check out the free one from Bryce Lewis.
Blessings
Garrett Blevins
Thank you so much for the vid friend. I am starting DUP this sunday and I can't wait!
Can i deload after 4 weeks?
Starting this program for the first time towwmorw :)
Oddur Højgaard Why do you want to deload? If you need to you can but it might not be necessary.
Blessings
Garrett Blevins Alright! :P
Thanks god bless.
Can some one give me a dup progrem like a link or something i have been lifting for a loong time im 19 im 220 lb
My lifts
Bench 300
Sq 405
Deadlift 445
Im stuck on disa for a loong time almost a year now
Check out the Layne Norton Ph3 video I did recently and the link the the spreadsheet in that. Blessings
Hey man. Any possibility to contact you personal? Need to discuss DUP!
I am not doing any coaching right now but if you have a specific question just post it here and we can discuss.
Blessings
Garrett Blevins There is no "The DUP", I know, but.. How should you approach this kind of trainingstyle? I've been milking my beginner-intermediate-gains for more than enough time now and it feels like it's about time to try on with higher volume (DUP for example) and see how that applies to my progress. How should those days be splitted in? Deadlift, squat and bench the same day? 3x per week? What about accessory work like pullups, dips, rows, triceps work? How do you implement those in this type of program? I'd really love to get some advice. I really need it to get going! :)
SJTRAINING Stay as close as possible to what you are doing now. What is your current program?
Currently training a 2 split. Heavy lowerbody day, heavy upperbody day, rest, medium lowerbody with paused reps, medium lowerbody with paused reps. That's about it. I feel I am missing out on volume on this program since the medium days are paused days with only reps up to 4 reps on the main big lifts (bench, squat, deadlift). Have you heard about Candito's linear program? I run the one with strength/control. My current maxes are 220kg deadlift, 180kg squat and 125kg paused bench. Wanna help me out with setting up a DUP program? So I can run and test it out for a good while? :) Or at least give me some kinda heads up on how to start. I'd really appreciate it!
SJTRAINING Every other week change the medium days to a high volume/low intensity protocol. Try sets of 8-12 reps at about 70% for 3-5 sets and see how that goes for a while. That should let you add in some volume and hypertrophy while not overhauling the whole program.
Blessings
How about week 1 60% week 2 70% week 3 80% week 4 90%? Someone advice me to try this?? Can someone help??
That would be a linear periodization model - I have a series on that style of programming as well, "Powerlifting programming for strength training".
Blessings
Thank you for taking the time to reply!! I'll look up that video now!! Thanks dude!!
sico sidd progresses a little too fast. Whats your goal?
Colton+ well my goal is to become bigger and stronger and to also increase muscle endurance. I was on a 5by5 program for a while and was keeping the reps low on everything I did. After a while I realised if I went over 12 reps my muscles would give. The strength was there but I was unable to do high reps.
i like u