28.8% vs 14.4% improvement on bench press, and 55.8% vs. 25.7% improvement on leg press.However, the fact remains, DUP is a better setup than most of the popular programs out there. J. This method of periodization is non-linear, which is in contrast with the traditional linear periodization (LP) model. !I look forward to the Xtrain series! This is because the daily changes in volume and intensity place additional stress on the neuromuscular system, whereas linear training focuses only on working one specific training capacity at a time – muscle endurance, muscle hypertrophy or muscle strength. With undulating periodization, you change the volume and intensity of your workout on a weekly or daily basis. For example, on Monday you might do an endurance workout where you do 16 reps per set. Undulating training also works better for people involved in athletics since athletes need to have a combination of power, strength and muscle endurance. During this time, some degree of de-training also occurs for the capacities you’re not working. The workouts were the same, the order and structure were just different.The DUP group experienced almost exactly double the results.

Mindboggling. There’s flexibility built into the system. If It Doesn't Challenge You It Doesn't Change You Periodized weight training is a training technique developed by Dr. Thomas Delorme, an army physician who used this training method on physical therapy patients. It really helped get my torso defined! You still get the motor learning benefits of frequent exposure to a motor patterns, while retaining the benefits of enhanced muscular responsiveness to changes in stimulus.So, enough theory – let me throw a few studies at you as proof of concept:In one of the classic studies in this area, two groups of subjects that had been training for an average of about 5 years prior to the study (not elite athletes by any stretch of the imagination, but they at least had some time under the bar) used either a linear periodization, or aDaily Undulating Periodization training plan.The results? Strength Cond. There is disagreement about this, but according to a study published in the Journal of Strength and Conditioning Research, undulating periodization training is more effective for developing strength gains than a linear one. On Wednesday, the focus would shift to muscle hypertrophy with 10-rep sets followed by a strength workout on Friday using a weight you can only lift 6 or 8 times. With undulating Periodization and the variable rep system, you will train each body part twice per week, yet you will not repeat the same workout for more than ten days. It’s an idea that seems to be gathering cobwebs in the fitness world at large, in spite of the fact that it’s been well-supported in the scientific literature for over a decade.Sure, a few articles on popular websites have popped up here and there, and a lot of the better coaches have incorporated DUP into their programming, but the However, I’m here to explain it in simple terms, and tell you how you can use it in your own training programs.Daily Undulating Periodization primarily serves to mitigate the repeated bout effect – the idea that the more you’re exposed to a stimulus, the weaker your reaction to it will be. When you can get 6 sets of 4 with a weight, go up next week.High bar squat 3×10, progress by adding sets until 5 sets are attained, then drop back to 3 sets and add weightClosegrip bench 3×12, progress by lengthening the eccentric from 3 seconds per rep on week 1, 4 seconds per rep on week 2, and 5 seconds on week 3. Pull it for one more rep each week until you hit it for 5 reps.  Then add weight and start over with 3 reps.Once you stall with one of your progressions, simply substitute it for something that accomplishes the same purpose (max strength, hypertrophy, or a blend thereof) and keep rolling.Scary sounding programs aren’t so intimidating when you can apply a paint-by-numbers approach to building them, are they? With this training method, there is greater variation in volume and training intensity throughout a macrocycle. It’s always interesting to see how long it takes for scientific practices to gain traction on the internet, and then in gyms everywhere.Sometimes there’s an exciting paper, it gets discussed on reddit and forums across the internet, and then people become guinea pigs within weeks or months.Other times, it’s a slow burn – creatine has been researched for well over 2 decades, but only recently (in no small part because of the great work of Examine.com) have most people accepted that it’s both safe and effective.Daily Undulating Periodization (DUP), also called Daily Nonlinear Periodization, has been another beast entirely. 10:34–39. Daily Undulating Periodization template. These two groups had put in essentially the exact same work over 12 weeks. Assoc. So instead of crazy sets/reps/progressions, it could be as simple as sticking with the same set/rep scheme on day 1, having a different one for day 2, and having another one yet for day 3, and running each training day as if it was a linear progression – adding weight as you’re able.

There are two distinct types of periodization training. If the training volume increases, the better the chance that the gains can come. It also reduces the boredom factor since you’re changing your workout as often as every session.Does undulating periodization work better than linear? Natl. This periodization method eliminates the de-training problem since you’re not spending several consecutive weeks focusing only on one type of training.

These should be the exercises you’re trying to improve in, or close variations of them (i.e. If you’re trying to gain size, 12s, 8s, and 5s might be perfect.

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