Daily Undulating Periodization (DUP) Does anyone here done this?

[alphagorilla]

A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength.

http://www.ncbi.nlm.nih.gov/pubmed/11991778

"Daily undulating periodization refers to using different loads, reps, and sets in a resistance training program on different days of the week. An example of this might be to perform 3 sets of 10 repetitions per exercise using moderate resistance on Monday; 2 sets of 15 repetitions per exercise using light resistance on Wednesday; and 5 sets of 6 repetitions per exercise using heavier resistance on Friday.The purpose behind daily undulating periodization is to get your body to respond to a variety of different challenges rather than focusing on only one challenge at a time."

is this like mixing week 1 chest, with week 3 legs (on 5/3/1) but having it on the same week, so you do one body part light (more reps) and one set heavy (heavy) in the same week?

[Doollas]

lol...no one knows what periodization means.

[Bonkies]

http://www.myosynthesis.com/workouts...n-bodybuilding

pretty sure Layne said hes running a custom version of it for himself atm.

[SPFjudge]

lol...no one knows what periodization means.

lol...no one know what undulizing means.

[arian11]

http://www.myosynthesis.com/workouts...n-bodybuilding

pretty sure Layne said hes running a custom version of it for himself atm.

http://www.biolayne.com/training/dr-...periodization/

This is actually what Layne Norton has been running. He gives a very basic explanation of periodization and DUP if you want to watch.

[smokibrah]

It's just like having your heavy, moderate and light days with a lot of the popular templates. Taking this principle to a more advanced level and you have the conjugate method.

[BombDonald]

I did something much like this a while back when I was getting more into powerlifting, went from 365-385ish on squats to 495 in 6 months. After reading the article, it was all like an intensification cycle, with little volume focusing on a top set.

Just kept switching around the top set trying to set small PRs here and there. Worked up to like 365x5, then 405x1, 385x5, 425x1, 365x8, 405x3, etc etc. This was squatting 2-3x per week, usually 3x if I remember right. Finally worked up to 455x3, then soon after did a workout of 455x1, 475x1, 495x1.

[bmontgomery87]

I did something much like this a while back when I was getting more into powerlifting, went from 365-385ish on squats to 495 in 6 months. After reading the article, it was all like an intensification cycle, with little volume focusing on a top set.

Just kept switching around the top set trying to set small PRs here and there. Worked up to like 365x5, then 405x1, 385x5, 425x1, 365x8, 405x3, etc etc. This was squatting 2-3x per week, usually 3x if I remember right. Finally worked up to 455x3, then soon after did a workout of 455x1, 475x1, 495x1.

that's an insane amount of progress in 6 months.

[arian11]

that's an insane amount of progress in 6 months.

Yea, I went from about 200/200/365 to my numbers now in about 18 months using DUP but his progress is pretty ridiculous.

[Newbtime]

lol...no one knows what periodization means.

[Doollas]

^ Sort of ironic since I haven't seen you post anything that has made anyone smarter. To clarify my original post, I suppose it's a matter of opinion if you think this type of training can be considered periodization. Same thing with WS, calling it a form of periodization is a misnomer IMO because you are focusing on more than one area within a very short time span. In the abstract for this training alone that is stated word for word.

Edit: after watching some of the video I realize he actually incorporates other types of periodization that isn't mentioned in the abstract. It seems pretty awesome for intermediate lifters, any elite level people use this?

[Newbtime]

^ Sort of ironic since I haven't seen you post anything that has made anyone smarter.

<insertwhyyouhavetobemadmeme>...

[Doollas]

[BombDonald]

that's an insane amount of progress in 6 months.

Yea, I went from about 200/200/365 to my numbers now in about 18 months using DUP but his progress is pretty ridiculous.

Also gained 20 lbs (bunch of stretch marks), and had little activity outside the gym, only school and a part time job...plus I had just had a nasty break-up and needed something to distract me lol.

Basically I just went f*cking nuts in the gym without thinking twice.

Seemed like a good way to train at the time, but it wasn't something I could stick with. Got too hard to keep progressing. After seeing Layne's progress though, it might be worth another look.

[SPFjudge]

I had just had a nasty break-up and needed something to distract me lol.

Pics of Ex????

[Jason2459]

http://www.biolayne.com/training/dr-...periodization/

This is actually what Layne Norton has been running. He gives a very basic explanation of periodization and DUP if you want to watch.

lol @ 12:30 ...

FYI, Arian was in that training lab.

He makes a lot of sense and really confirms the Westside Methodolgy as it closely matches his DUP theory from what it seems like to me. DUP does not equal WS methods but many of the same concepts are there and fit into DUP as do many other programs.