Get Familiar with the Advanced Training Routine – DUP
We have heard of linear and non-linear periodization, but who is the new kid on the block that is seemingly getting all of the attention from both bodybuilders and power lifters? It’s called Daily Undulating Periodization (DUP) and definitely worth taking a look.
First off we must talk about muscle protein synthesis (MPS) which is the uptake of protein, growth, and the rebuilding phase in muscle cells. To get bigger and maximize hypertrophy, avid lifters want to peak MPS as often as possible. It increases at a drastic rate from 4 hours post workout to about 24 hours, and then tails off around the 36 hour point. For those that work out a body part a day, and do not train that muscle again for a week – they are not maximizing MPS and are therefore, leaving their bodies at a catabolic level for almost 6 days.
How do we keep that friendly anabolic environment that we are seeking? The answer in short is frequency. If you wanted to add 100lbs to your squat or deadlift, those exercises would have to be trained at a higher frequency than once a week. The idea is if you want to get better at something whether a lift or a sport you wouldn’t only practice it once a week.
What is DUP? In simplest terms, it can be defined as progressive, high frequency training where muscle groups are being trained several times a week. In that week, however, the weight/load/intensity would be altered from session to session.
What are the rules and basic set up to DUP:
- Pick basic compound maneuvers as the center of focus (bench, squat, deadlift, overhead press… you could also take into consideration things like close grip bench, block pulls, deficit deadlifts, or front squats)
- Choose one type of those movements for the training block. If you pick back squats, do not throw other variations into the program
- Each week should contain each exercise in different ranges. Ex. Hypertrophy, power, & strength
- You can have accessory work, but do not overboard since the work on the main lifts will leave you taxed. Thirty sets of quad extensions will not be necessary.
Sample block with accessory work:
Squat – 5×3 @ 65% 1RM
Close Grip Bench Press – 6×3 @65% 1RM
Pullups – 3×10
Seated Hamstring leg Curl – 3×8
Hammer Curl/Tricep extension – 2×10/2×15
Deadlift – 4×[email protected]% 1RM
Bench – 6×4 @75% 1RM
OHP – 3×8
Incline Fly – 2×15
Upright row – 3×6
Squat – 5×4 @80% 1RM
Bench -5×2 @ 80% 1RM
Deadlift – 5×[email protected]% 1RM
Barbell Row – 3×8
BB Curl/Overhead tricep extension – 3×6/3×20
Squat-5×4 @ 75% 1RM
Bench -5×4 @ 75% 1RM
Deadlift- 5×3 @75% 1RM
Quad extenstions – 3×8
Lateral raise/rear raise – 3×10/3×15
The key is; each week try to keep increasing your total training volume. You can do this in two ways; Add weight and keep the sets and rep schemes the same, or increase sets and reps leaving the weight the same. There are many ways this can be manipulated based on goals utilizing percentages of 1RM and rep schemes that could be used to increase overall strength on all lifts, or certain lifts in particular that you may be weak in. Following a template like this with weekly progressions and a planned taper will definitely increase your gains.
Greg Robinson is 33 years old and a natural pro bodybuilder. This year he has placed first in his Men’s Open Bodybuilding Class at the OCB Battle for the Belt in Burlington, NJ and took 2nd in his pro debut on Sept 27th, 2014 at the ANBF Jersey Shore Natural VIII. He currently is the bodybuilding representative for the American Natural Bodybuilding Federation and maintains a full time job as an Index Manager