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In addition, increased training frequency increases muscle protein synthesis, leading to more strength and more muscle gains over time. How to Program DUP. Since this may be your first introduction to DUP, we’ll start off with a basic sample program that has you performing squats, deadlifts, and bench press three times a week. Training Philosophy DUP. I'm a strong believer in programming which prioritizes strength in the development of one’s physique. It is the natural lifter's most valuable tool in being able to make sustained progress in building muscle mass and achieving genetic potential. - DUP does not mean squat, bench, and deadlift. - DUP does not mean you have to train 3 times per week. - DUP is not a program or stand alone training strategy. - DUP is not just for powerlifters. DUP simply means that volume and intensity undulate on a per session basis within the microcycle, or training. David Laid’s DUP program is an intense, 6 day push pull legs PPL split that follows general strength and hypertrophy principles. Many of the heavy compound movements are truly intense, programmed to 85% most weeks. Wrapping Up DUP. Follow Daily Undulating Periodization DUP training program to gain strength, muscle growth and great increase in volume & intensity. Work hard and smartly and train with the purpose to achieve great strength. Make your training schedule before every week and check your progress weekly.

DUP Program Template Builder v4.0. This program is based on multiple ideas from daily undulating programing, particularly the idea of avoiding boredom. The template is pretty much written taking into account my current needs, but it can be changed to suit your situation. The DUP Method is the only daily undulating periodization program on the market. "I first started incorporating DUP into my weight training program this past summer, while prepping for my first powerlifting meet & simultaneously cutting for a figure show.

How to Use DUP for Bodybuilding & Powerlifting – Part 1. Articles, Chris Marzarella. May 20. However, the switch to Daily Undulating Periodization DUP is repeated and increased volume training in different rep ranges on a daily. C. Five steps to increasing the effectiveness of your strength training program. NSCA J 103:34–39. 1988. Likewise, if you’d rather follow a DUP system that had incline bench presses, rack pulls and front squats as the main lifts, you could do that too. The bottom line is that there is no “right” or “wrong” way to perform a DUP program – the ONLY rule is that you undulate the periodisation and load throughout each training. Here's a strength training template that works for any personal training client. Additionally, from a selfish point of view – DUP is much quicker for trainers to program. That means your clients still get results, but you spend less time planning and pouring over spread sheets. Daily Undulating Periodization DUP is a periodized programming technique, quickly gaining popularity within the fitness community. The main principles of DUP fly in the face of a typical training split or bodybuilding plan, that tend to train one muscle per week and focus on a.

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