September 13, 2015

DUP Step

dupstep

No, this is not some catchy tune you bob around to waiting for the beat to drop. This happens to be a pedal to the metal, no nonsense, strength gaining, and muscle making machine type of program. Yes that’s a mouthful, but it is actually quite easy. Take that DUP step and lets get right down to the skinny.

We have all heard “low reps and heavy weight for strength,” and “high rep sets for hypertrophy.” Well, many recent studies show that might not be the end all be all of weight lifting mythology. Of course, there are different adaptations that take place within the body and individual cells, depending on what type of weight and rep scheme you are using. So why not take advantage of all these adaptations on a routine basis and maximize results?

DUP – Daily Undulating Periodization; a program that varies weights and reps each workout. The goal is not to reach failure on each set. Going to failure too early in the workout can limit your lifting abilities on the remaining sets and decrease total volume. If you are set on going to failure, do so on the last working set with an AMRAP (as many reps as possible) with the working weight.

Working set Low reps of my deadlift session here:

[responsive_video type=’youtube’ hide_related=’0′ hide_logo=’0′ hide_controls=’0′ hide_title=’0′ hide_fullscreen=’0′ autoplay=’0′]http://www.youtube.com/watch?v=JJlXEydTNP8[/responsive_video]

It sounds complex, but it can really be quite easy. Here is a DUP schedule for deadlifts:

Day A: High Rep Day 4 working sets of 6-8 reps with ~80% of 1 Rep Max. 1 minute rest between sets

(next back workout) Day B: Medium Rep Day 4 working sets of 4-6 reps with ~90% of 1 Rep Max. 2 minutes rest between sets

(next back workout) Day C: Low Rep Day 4 working sets of 2-4 reps with ~95% of 1 Rep Max. 3 minutes rest between sets

(next back workout) Back to Day A: High Rep Day (Try to increase volume above previous Day A. Example: Adding as little as 5lbs to the working weight can do this)…

Each time “Day A” comes around, the goal is to increase the lifting volume (reps x weight = volume) from the previous “Day A.”

Each time “Day B” comes around, the goal is to increase the lifting volume from the previous “Day B.”

Each time “Day C” comes around, the goal is to increase the lifting volume from the previous “Day C.”

**(There is a high, medium, and low day, however, that does not mean you need to do them all in a week. If you do back every 4 days, then you would repeat “Day A” every 16 days.)


 

After completing the deadlifts, you can move on and continue the remainder of your workout. DUP can be used for any body part and exercise, and I encourage you to do so. I have most of my exercises on a DUP schedule. Always start with a big compound movement, such as deadlift, squats, bench press, or shoulder press, depending on the day, and follow it up with 3 or 4 more exercises. I’ve been working out arms every 3 days, so when they fall on a back or chest day, my arms are pretty smoked by the time I finish the back or chest DUP. When this happens, I incorporate BFR (Blood Flow Restriction) training to make sure I still get an effective arm workout.

The goal with DUP is to increase your lifting volume each workout. However, the volume increase should be as little as possible, while still making strength and/or size gains. If you jump up the volume too quickly, it will be nearly impossible to sustain that volume and continue increasing for the long run.

Last set of my deadlift session, AMRAP:

[responsive_video type=’youtube’ hide_related=’0′ hide_logo=’0′ hide_controls=’0′ hide_title=’0′ hide_fullscreen=’0′ autoplay=’0′]http://www.youtube.com/watch?v=9_I39JFwVxg[/responsive_video]

No generic DUP program will work for every single person. Some people may need slightly higher or lower reps as well as a change in the % of 1RM of each set. The example provided is simply a guide to help you create a program that works best for you. Be warned, if you are used to lifting the old fashioned 5 sets of 10-12 reps way, you may experience a good amount of soreness following your first few low days. Listen to your body, allow for proper recovery, and allow trial and error to find the combination that will help you maximize your results. A quick Google search will confirm that some of the best physique and strength athletes in the world are using the DUP methods to great success.

This is especially great for heavy compound exercises like squats and deadlifts, but it can be used for any exercise!  We just love our deadlifts.  Well, Doughnuts & Deadlifts (to be exact).

Written by Zachary D.

 

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