Creating the Ultimate Program Part 2
Daily Undulating Periodization vs. Linear Periodization
In our first installment we gave you some tips on how to utilize PAP’s in your training program to break through stubborn training plateaus. In this segment we will use periodization to effectively attack deficiencies and create overall symmetry.
What is Periodization?
Periodization, defined by the NSCA, is a “phasic training plan that is properly designed providing a framework for appropriately sequencing training so that training tasks, content, and workloads are varied at a multitude of levels in a logical, phasic pattern in order to ensure the development of specific physiological and performance outcomes at predetermined time points.”
In most training settings you’ll see people using traditional Linear Periodization (LP) involving the same exercises broken up into isolated muscle groups. An example of this could be legs/chest, shoulders tris /back, biceps. Progression occurs by decreasing the volume and increasing the intensity during each three week phase of a 12 week -1 year macrocycle. This method can be effective for novice athletes, but can leave you quickly frustrated with your results after a few months.
We want to show you how to use more nontraditional models like DUP to help you increase your size and strength in a shorter period of time.
What Is DUP?
Daily Undulating Periodization (DUP) is the systematic variation in volume and intensity in short periods of time. Basically, instead of changing your volume and intensity over a three week mesocycle, you vary your intensity and volume day-to-day in a given week.
The purpose of using this type of methodology can be three-fold.
The first of these being increasing Muscle Protein Synthesis (MPS). Last I checked, everyone that is looking to make gains in their strength and mass wants to simultaneously increase their body’s ability to synthesize protein. Studies have shown that your MPS is elevated by 109% in the 24hrs post-workout. This shows that just lifting one muscle group per week completely diminishes your ability to take advantage of elevated MPS levels.
Next, who out there has a primary lift that they are weaker than most of their training partners? Answer: all of us!!!! DUP’s is a great way to attack those deficiencies in movement and strength to allow your body to become more symmetrical. When using DUP, choose the exercises you feel weakest at and program those as your primary focus.
A study done by the Journal Of Strength and Conditioning showed that subjects using DUP compared to LP increased their overall strength by almost double in bench press , leg press, and one arm curls in an 12-week mesocycle.
Last, changing training stimuli is important to allow the body to constantly progress through a training season. DUP is a great way to mitigate repeated bout effect. By changing up your exercises and exercise variations, your body will continually work to adapt to new stimulus. This allows your body to adapt constantly and increase your progressions more frequently.
How to Properly Use DUP
DUP doesn’t have to be complex when you’re using it in your workout routine. It’s great to use when you feel like you’re deficient in certain lifts or muscle groups and would like to become more balanced in your body. All these movements need to be performed 3x a week varying the energy system your body uses.
Want to Increase Bench Press/Deadlift/ Push Press:
Bench Power: 4×3 70%-85% 1RM
Deadlift strength: 5×5 80% 1RM
Push Press hypertrophy: 3×8 70% 1RM
Bench hypertrophy: 3×8 70%1RM
Deadlift power: 4×3 70-85% 1RM
Push Press strength: 5×5 80% 1RM
Bench strength: 5×5 80% 1RM
Deadlift hypertrophy: 3×8 70%
Push Press power: 4×3 70%
Day 4: Auxiliary lifts
You can use DUP in three week blocks by switching up your primary lifts accordingly. If you need another block on one of the same lifts because you didn’t make the gains you were hoping for, then keep that specific exercise and switch the other two. You can also utilize PAP’s with the power lifts to help elevate the intensity as well. Always try to increase the weight week by week if possible and remember to have a day of rest or active recovery in between.
Enjoy the gains and check back for the final implementation of this three-part series.
JONATO PRESTES, ANELENA B. FROLLINI, CRISTIANE DE LIMA, FELIPE F. DONATTO, DENIS FOSCHINI, RITA DE CA´SSIA MARQUETI, AYLTON FIGUEIRA JR, AND STEVEN J. FLECK. COMPARISON BETWEEN LINEAR AND DAILYUNDULATING PERIODIZED RESISTANCE TRAINING TOINCREASE STRENGTH, The Journal of Strength and Conditioning Research 23(9):2437-42 · November 2009