Dup for hypertrophy. - Use true calculation for Hypertrophy vs Max days.

Dup for hypertrophy The meta-analysis comparing LP and DUP indicated that the effects of the two periodization models on muscle hypertrophy are likely to be similar. Abstract Eighteen male, college - aged powerlifters (body weight: 82. Includes science, program implementation, and training tips. The Daily Undulating Periodization (DUP) Bible. DUP alternates between strength, hypertrophy, and endurance workouts. Nov 22, 2014 · Hello! lately I've been reading a lot about rpe and dup and sounds promising. But what do you do on Feb 24, 2021 · The structure and setup for this upcoming DUP cycle will be slightly different than the example presented above in the Rhea study (which was much more strength biased). I just learned about DUP and want to know if it would apply to me. The author provides examples of DUP programs they used with a female powerlifter and figure athlete that led to strength gains. Read on! Nov 22, 2014 · Hello! lately I've been reading a lot about rpe and dup and sounds promising. This combination works well for efficiency. You prioritaze high percentages with lower volume for strenght and high volume with mixed percentages on the hypertrophy, that's the basis but i think what people fail in their programs is How to train for hypertrophy is everywhere on Youtube. If you want to do a hypertrophy cycle you can, but generally training strength and hypertrophy aren't mutually exclusive because the ranges overlap a lot. Periodized training programs seem to augment muscle performance (i. There is a difference in the way one might apply DUP for the purpose of strength, versus that of hypertrophy. Does DUP Work Well for Female Lifters? Dec 9, 2018 · Enhanced Document Preview: g * -"*% DAILY UNDERDULATION PERIODIZATION B>Y>YT // Introduction // Hypertrophy vs Strength // What is DUP? What does the science say? // Performing your DUP Program g * 8 * LJ ââÜ Searching for the perfect program is kind of the the quest for the Holy Grail. Speed (power), come into play, and will be worked on during the week. This document outlines a 3-week intermediate strength training program with daily undulating periodization. You'll also benefit from paying attention to periodization principles. ion model for strength and hypertrophy is an important step for strength and conditioning professionals. A word of caution: Don’t try to do hypertrophy after a strength day because you will not be fully recovered. It is a beginner level plan to achieve general fitness goals. Aug 5, 2021 · In this post we are going to discuss what periodization training is and the 4 best and most common types of periodization models for strength training, which include linear, undulating/non-linear, block, and conjugate periodization. There's no difference at the beginner / intermediate level. The aim of this study was to compare the effects of linear (LP) and daily undulating periodized (DUP) resistance training on body composition and maximal strength levels. DUP suits those who like daily variety, WUP for those preferring weekly structure. Oct 1, 2005 · Training for Multiple Goals DUP has been suggested for athletes trying to achieve more than one goal. Build glutes with varied rep ranges, exercises, and tempo contrast. For example, a program that desires to gain both strength and hypertrophy can be designed using DUP (Hoffman, 2003; Fleck and Kraemer, 2004; Haff, 2004). The primary aim of this study was to compare 2 daily undulating periodization (DUP) models on one-repetition maximum (1RM) strength in the squat, bench press, deadlift, total volume (TV) lifted, and temporal hormone response. , hypertrophy, strength and muscle endurance), however, optimal repetition ranges to achieve these adaptations are unclear. Twenty-one males Nov 22, 2014 · Hello! lately I've been reading a lot about rpe and dup and sounds promising. Jun 10, 2023 · The 6 day gym workout schedule or split is highly effective at building muscle and strength. 8 kg and 0. Research shows periodization style doesn't significantly affect muscle growth, making DUP's variety and sustainability ideal [web:188]. Thus, the purpose was to compare high and low repetition daily undulating periodization (DUP) models, with equal volume on performance. I'd prefer to call it the "Trident Triumph Total Workout: Super Max Edition 3000". 5 ± 8. It doesn't exist, and the people looking for it (or paying hard-earned money for the promise of it) are Subjects underwent either: 1) traditional DUP training which employed a weekly training order of hypertrophy, strength, and power (HSP) or 2) modified DUP training which implemented a hypertrophy, power, and strength (HPS) training order for each week. Fucking primo. So you can do dup (daily undulating periodization) and use multiple rep ranges (for example 5-8, 10-12, 25-30) for better gains. Get a thorough understanding of what the research says. It's a stupid name. I'd love to stick 25% on my bench in 12 weeks though - maybe time to start benching 3 times a week for a few months. In examples, I see it can be split into 3 days per week where you have a hypertrophy (8-10 reps), strength (5-7), and power (3-4 reps) day. DUP and things like light/heavy (sequential non-linear) can be focused on both strength and hypertrophy at the same time if you keep the reps in the appropriate ranges. 👇🏽Click here to Join the Strength and Conditioning Study Group on Facebook! / 2415992685342170 Follow me on Instagram . Anywhere with rep ranges between about 5 and 30 will deliver strength and hypertrophy benefits at indistinguishable levels. This constant variation keeps your body adapting, helps avoid plateaus Nov 18, 2020 · DUP is just another form of conjugate or concurrent training. Plenty of volume to grow the upper body while still building a strong, functional lower body. This conserves time, keeps you motivated with variety, and fosters complete fitness without extended blocks dedicated to one trait. Other benefits of the split are that every day is different, lends itself well to DUP, and joint recovery is pretty good because you aren’t hammering your elbows 4 days per week like traditional PPL/bro split. I'm looking to try out adding Daily Undulating Periodization (DUP) into my workouts, as I find my progress has been stalling. Then you'll need to periodize your mesocycles (~8 week training blocks), taking deloads after you've hit a certain amount of progression. Feb 24, 2024 · Start today, and let the pulsating rhythm of DUP guide you to your zenith of natural muscle development. Work diligently and train with the goal of achieving significant strength improvements. 9 years) powerlifters participated i … Learn about Daily Undulating Periodization (DUP) for strength and hypertrophy. DUP's wave-like approach puts all these objectives together into one weekly plan so that you can exercise strength, hypertrophy, and endurance simultaneously. 1 kg of lean body mass, while the LP and DUP groups increased lean body mass by 0. ) participated in this study and were assigned to one of two groups. This approach targets different muscle attributes. So in designing my new routine I'm torn between having hypertrophy and strength in one day ( in a Hybrid set route, ex: wide pull ups for 2-5 reps followed by regular pull ups for 4-6 reps which would combine both strength along with hypertrophy ) or having one day of upper or lower directed towards hypertrophy/isolation work and the next day Oct 21, 2025 · Instead of focusing on one goal for weeks, DUP allows you to train for strength, hypertrophy, and even power within the same week, making it highly effective for breaking stubborn plateaus. 3 and with a minimum 1-year strength training experience were assigned to an LP (n = 20) or DUP Strength = neurological adaptations * muscle cross sectional area (hypertrophy) Additionally, The strength equation above is important to take into account. Progressive tension overload is the central driver of muscle growth (hypertrophy). Jan 3, 2025 · “Asking if periodization works for hypertrophy is nonsense because everything you do for hypertrophy is necessarily part of the three variables,” said Israetel. The purpose of this study was to examine the effects of detraining following a block (BLOCK) or daily undulating periodized (DUP) resistance training (RT) on hypertrophy, strength, and athletic performance in adolescent athletes. Forty men aged 21. Aug 8, 2025 · DUP alternates volume and intensity across days in the same week (e. xlsx), PDF File (. It focused on how varying training intensities and volumes across strength, hypertrophy, and endurance phases influenced muscle growth. DUP is a newer concept that manipulates training variables with greater frequency to maximise improvements in muscular strength, hypertrophy or athletic performance. If you figure out an even better way, then we need to name a peaking program after you lol. An Upper/Lower routine would be scheduled like ULxULUx. Meta-analyses show DUP often produces equal or slightly superior strength and hypertrophy gains vs linear, especially in trained individuals—likely due to more frequent exposure to different stimuli. When it comes to BP versus DUP, the literature is somewhat mixed with some studies showing BP being superior to DUP 7 and some others showing no difference between the two 8. Incorporate supersets on your higher volume/hypertrophy days, but avoid them during strength-focused sessions where maximum force production is your priority. This approach ensures a balanced mix of training for both endurance and strength. Bottom-Line: Increases in hypertrophy, strength, and power are interrelated and in some cases possibly dependent on each other. My article on DUP for hypertrophy has just been published on Breaking Muscle. DUP TEMPLATE. Nov 18, 2020 · DUP is just another form of conjugate or concurrent training. Apr 26, 2025 · DUP (Daily Undulating Periodization) changes the workout focus daily, while WUP (Weekly Undulating Periodization) changes weekly. There is very strong support for either a blocked periodization, linear periodization or undulating periodization when compared to a non-periodization program for improving strength, hypertrophy and power. In this article, we provide a comprehensive, quantitative overview of the periodization research. Instead of performing your exercises the exact same way each session, DUP has you switch up your sets and reps on a workout-by-workout Feb 1, 2025 · When you explore Daily Undulating Periodization (DUP), you’ll find it’s a training model designed to enhance strength and hypertrophy by varying intensity and volume on a daily basis. Oct 24, 2025 · This is my full review of the PH3 powerlifting program, including the pros, cons, and my recommendation on whether you should do it. Periodized resistance training seems to be better than non-periodized training for strength but does not seem to have any meaningful effect on hypertrophy 1. I've decided to make as little changes as The research examined the effectiveness of Daily Undulating Periodization (DUP) on muscle hypertrophy among male gym-goers. Also note that several studies show that as long as the intensity is above around 50%, any repetition range causes hypertrophy if you go close to failure every set. It's more for myself than anything, but I figured why not share it with you? Don't thank me; thank the people that gave advice in this thread and the earlier one! If I got anything wrong here, more advice is always welcome. Daily undulating periodization (DUP) and weekly undulating periodization (WUP) are two common strategies. Periodization of strength training or planned changes in training volume and intensity are aimed at optimizing the development of strength (i. A coach utilizing this type of program may have a strength day, a power day, and a hypertrophy day in a week. Happy New Year everyone. It’s a good option for long-term use, and ideal for intermediate bodybuilders and powerbuilders. Sep 10, 2015 · A DUP program involves setting up different training days focused on varying intensities, such as a heavy day, a moderate day, and a light day, or a hypertrophy day, a speed day, and a strength day. 2 Plus, it can help you stay motivated since you’ll never be doing the same workout twice! Mar 6, 2024 · Daily Undulating Periodization (DUP) Flexible training strategy Workout intensity and volume vary daily within a week You'll alternate between workouts with many reps but lighter weights (high volume, low intensity) and workouts with fewer reps but heavier weights (low volume, high intensity) throughout the week. 39 kg . Key Facts about Daily Undulating Periodization (DUP) DUP involves daily variations in intensity and volume. In turn, when comparing the effects of DUP and LP, the adaptations appear equally effective with regard to muscle hypertrophy, but this conclusion can only be generalized to untrained populations (9, 13). We would like to show you a description here but the site won’t allow us. DUP for Natural Bodybuilders For natural lifters focused on hypertrophy, DUP is generally superior to linear periodization because you train in the hypertrophy range more frequently. g. The week’s sessions or microcycle, will concentrate on the So if I've understood this correctly hypertrophy training involves 6-15 reps of a certain exercise and hitting failure/almost failure in between those 6-15 reps for the muscle group you want to grow size in. Similar but different, sequences of hypertrophy, power and strength have also been researched (Zourdos et al. There is a What matters for hypertrophy is volume, you can technically build volume with low reps like 10x3 but the fatigue cost would be to much for just one exercise. be/tFzB3-7f4qwPart 2 of Jun 30, 2025 · For hypertrophy, both methods work, but heavy weights may offer an edge by also enhancing neuromuscular efficiency and mechanical tension—two key drivers of muscle growth. - Use true calculation for Hypertrophy vs Max days. DUP (W/ APRE as rep variable maker) Phase 1 = Week 1 - Week 3: just getting the body use to the routine and volume. , heavy, moderate, hypertrophy days). The DUP Theory w/Hypertrophy Specificity routine by BenRera is a 5 day workout plan. I was wondering if DUP would work for me in the case that the first workouts (Monday and Tuesday) would be "heavy" 3x5-8 reps on all exercises and then next days (Fridays Saturdays) I do "light" 3x10-15 on all A complete guide to Daily Undulating Periodization (DUP) and how to use it in your own training programs. Learn how to get stronger using DUP here. xlsx - Free download as Excel Spreadsheet (. In regard to daily undulating periodization (DUP), an athlete could, for example, perform hypertrophy training on Monday, (sub-)maximal strength training on Wednesday and power training on Friday (Tammam & Hashem, 2015). Currently I just do strength range reps and try to add a rep or so every week or 2. Applying a peak in an "almost DUP-like" fashion really applies specificity and you could really dial in for that upcoming comp. Because I’m old, I’m convincing myself that hypertrophy can be obtained in small rep ranges on squats and pulls from the floor, but total session volume needs to be constant to a typical “DUP” style program. Nov 25, 2023 · Friday: Lower body hypertrophy Non-linear periodization and DUP provide you with the variety you need to ward off plateaus and boredom. (2009) found that the group that underwent a non-periodized resistance training lost 2. ) Power to the People: Russian strength training secrets for every American By: Tsatsouline, Pavel. 55 ± 11 . Dec 20, 2023 · DUP is a training strategy that involves altering the training variables daily to achieve different training adaptations. Nov 24, 2021 · What is daily undulating periodization (DUP), and how can you use it to get stronger? In this post, I outline our DUP powerlifting program. For example, one day you might train heavy for strength, another day lighter for hypertrophy, and another focused on speed or power. Learn Daily Undulating Periodization (DUP) for strength training. However, more research is needed in this area, particularly among trained individuals and clinical populations. Contrary to popular opinion, daily undulating periodization (DUP) is not a new concept. Each day, you perform the Apr 6, 2016 · Our study, just published in the International Journal of Sports Medicine, set out to investigate if muscular adaptations would differ between DUP-style routine and a traditional hypertrophy-style protocol. He refers to the Klemp et al study in which low repetitions (6, 4 and 2) and high Aug 8, 2025 · DUP alternates volume and intensity across days in the same week (e. e. The 5 Day DUP program involves alternating exercise selection, volume, and intensity depending on the phase of the program. DUP training is a powerful tool in achieving this goal. It’s essential to align your training with your goals and adapt as you If you enjoy the video LIKE, comment, share, and subscribe!Part 1 of Intro To Powerlifting DUP Microcycles: Strength Dayhttps://youtu. If the goal is hypertrophy, you can use ranges for all 3 pathways such as 5-8 RM, 10-15 RM, and 20-30 RM for instance. pdf), Text File (. This method can help you overcome plateaus and continuously progress in strength and muscle growth. For powerlifting, an off-season mesocycle should concentrate on the development all three components but with an emphasis on hypertrophy and strength. Jul 6, 2021 · Annie Miller shares 4 potential training methods for you to use for yourself or trainees if you're an intermediate lifter. 2 kg, respectively. Apr 18, 2020 · Daily Undulating Periodization or DUP is a scientifically proven method to get stronger, making it ideal for athletes, powerlifters, and anyone looking to gain strength. Maximizing Hypertrophy: Unveiling the Truth about DUP Training One of the key goals for many individuals in their fitness journey is maximizing hypertrophy, or muscle growth. It sounds like you're looking for a concurrent training comparison of DUP, where hypertrophy and strength are trained within a microcycle, is that right? Because you could run a hypertrophy only block of DUP cycling 8/12/14 reps if you wanted Apr 26, 2025 · Daily undulating periodization is used in most templates, and while DUP appears more efficacious for hypertrophy versus a non-periodized plan, the algorithm needs to do a better job of matching movements to repetition scheme. Nov 20, 2023 · DUP is commonly used by weightlifters and powerlifters but can also be beneficial in bodybuilding for hypertrophy or muscle growth. Adopt the Daily Undulating Periodization (DUP) program for increased strength, muscle growth, and notable boosts in volume and intensity. Introduction Daily undulating periodisation (DUP) and linear periodisation (LP) are both concepts that are based upon the last two decades of exercise science research. mix HST and DUP seems doable but I don´t know how to incorporate autoregulation into HST using RPE and fatigue. maximum power, strength endurance, speed power) and muscle mass. Jul 1, 2024 · Ultimately, DUP is a great way to improve hypertrophy, hyperplasia, and neuromuscular conditioning as well as plateaus. The reason why light/heavy and DUP tend to work well is because hypertrophy is part of the strength equation, and allowing longer rest between various days of specific workouts to ensure that fatigue dissipates better. I do a push/pull split --> push, pull, rest, rest, push, pull, rest (adding squats on push and deadlifts on pull). Additionally, it ensures that you spend enough time training toward your primary goal, i. He refers to the Klemp et al study in which low repetitions (6, 4 and 2) and high The DUP Method is the only daily undulating periodization program on the market. Aug 31, 1991 · To determine the most effective periodization model for strength and hypertrophy is an important step for strength and conditioning professionals. Future studies may benefit from using instruments that are more sensitive for detecting changes in muscle mass, such as Nov 22, 2021 · An Intro to Daily Undulating Periodization DUP has regained popularity in recent years for powerlifters and everyday gym-goers for good reason. - Utilize Autoregulatory Progressive Resistance Exercise to caluclate for Rep variable. Includes heavy, moderate, and light training days. mykajabi. New 4-6 Day DUP Workout Split for Strength and Hypertrophy - Not for Beginners musclemonsters 986K subscribers Subscribed Feb 17, 2024 · Key Takeaways Undulating periodization is a dynamic training approach that varies workout intensity and volume. Ultimate Contest Prep Seminar in Bath 14th July:https://revi Does it make any mention of hypertrophy? Also, surprised they didn't do something like 3 sets of 4, 3 times a week. 9 years) powerlifters participated i … For example, an experimental DUP model meriting further investigation comprise weekly training sessions sequenced in the order of hypertrophy-centric, power-centric, and strength-centric bouts, thereby providing a greater time frame between hypertrophy and strength sessions. xls / . Learn about Daily Undulating Periodization (DUP) for strength and hypertrophy. Aug 24, 2020 · Daily undulating periodization, also known as DUP is one of the most effective strength-training strategies to help you build strength and muscle. The DUP Method is the only daily undulating periodization program on the market. And for strength training, do 3-5 reps of a certain exercise, leaving 1 rep in each set but go to failure in the last set. , hypertrophy/maximal strength/power), DUP incorporates multiple objectives within the same week. Check it out to see how you can use this training strategy to improve your This time, we're talking about cutting to bulking ratios, DUP for hypertrophy, HRV and much more. Includes science, program implementation, and weight selection. From a pure strength perspective it would be interesting to see if that was the same or more effective than the DUP protocol. All DUP is, is basically undulating volume and intensity, while having a planned increase in volume and/or intensity over time, depending on what type of block you are running. FFMIPro's Daily Undulating Periodization (DUP) program optimizes training frequency and intensity variations throughout the week for maximum strength and hypertrophy gains based on your FFMI. txt) or read online for free. Obviously, though, leg muscle can detract some from upper body strength to bodyweight ratio, but you can still get a solid amount without it negatively detracting much. 1 ± 1. Program, science, and implementation details included. Mar 27, 2017 · The similarities become even more uncanny when taking a short look at a paper comparing a “modified” DUP protocol in which three training days a week are divided into a hypertrophy day, followed by a power/speed-focused day, followed by a heavy day (HPS protocol), rather than when the speed day is set at the end of the week (HSP protocol). The stronger we get, the more rapidly we can increase workload volume and achieve progressive tension overload. Here we give you a full 6 day training split workout program. Linear periodization is probably what people have in mind when Mar 23, 2022 · For example, in DUP on Monday, you could focus on maximal contraction strength, Wednesday on power, and Friday on hypertrophy. , 2016). 5 Day DUP Program: Daily Undulating Periodization At a high level, the 5 day DUP program takes the you through hypertrophy, strength, and power phases by utilizing a 5 day training session split per week. Daily Undulating Periodization (DUP) is a non-linear training model that varies intensity, volume, and rep schemes within a single week to promote continuous strength, hypertrophy, and power development. In this video, Dr Mike Zourdos goes through Low Reps vs High Reps within a DUP (Daily Undulating Periodisation). Hi! Following this thread I decided to make my own modified version of the recommended routine, focused more on hypertrophy. Pros and Cons of UNDULATING Periodization Pros 1) This type of periodization works well for advanced clients, or those who have a high training age. This e-book provides a DUP program with adaptable weight selection. It simply refers to progressing our training in a non-linear fashion, changing the strength quality we work on every day. What is it? It's a 3 day/week, full body program aimed at beginner-intermediates and beyond. What is Daily Undulating Periodization (DUP) DUP, or daily undulating periodization, is the systematic variation of training volume and intensity into shorter periods of time (1, 2). Each week This document discusses the use of Daily Undulating Periodization (DUP) for bodybuilding and powerlifting. I settled upon a Reverse Linear DUP (RL-DUP) model for the reasons discussed in my previous article on reverse linear periodization. Strength is a skill, which is built on high-load training, and expressed through a withdrawal of stress; which is termed a taper/peak (performance = fitness - fatigue). Eighteen male, college-aged (21. DUP (different rep ranges each session) is usually the best thing to try first. But how to properly train for strength is a bit more tricky to find online. Due to this it is important to utilize a periodized training program, even when one specific goal is the outcome. A typical DUP split might involve training the same muscle groups multiple times a week, but with different rep ranges and intensities each session. Guide covers principles, implementation, progression, and customization. This e-book covers DUP principles, science, and program implementation. Unlike Linear Periodization, which follows a structured progression from high-volume to high-intensity phases, DUP allows for daily changes in training stimulus, keeping the body constantly Learn about Daily Undulating Periodization (DUP) for strength and hypertrophy. Nov 26, 2024 · Put simply, DUP is an approach to designing your workouts. , hypertrophy. Sep 4, 2017 · Recently, there's been some discussion about the differences in periodization for hypertrophy/muscle gain vs. Be consistent and work hard and you'll see benefits, you don't need to over-complicate it. strength and I just wanted to clear the air and give my take on it. Types of periodized resistance training: Linear (classic) periodization (LP), nonlinear (undulating) periodization (weekly (WUP) and daily (DUP)), block periodization (BP), and a Conclusions. Jun 13, 2020 · Maximize your training with this workout that utilizes an advanced training technique designed to enhance strength, power, and muscle hypertrophy. Learn what undulating periodization is, what types there are, how it works, what benefit it offers, and how to implement it. DUP involves varying the intensity and volume of training on a daily basis rather than weekly. My question is, how could increasing one's strength not result in hypertrophy? Is it almost all neural adaptations even at more intermediate to advanced levels? Google Spreadsheet Daily undulating periodization. It includes 3 lifting days per week focusing on power, strength, and hypertrophy for the main lifts of back squats, deadlifts, and bench press. DUP allows for higher weekly training volume which can lead to Free DUP Excel Program: https://the-movement-system. Layne Norton's - pH3 - Made a spreadsheet of the DUP programming - Hypertrophy days are NOT included. 2 days ago · Can I Combine DUP With Other Training Methods Like Supersets? Yes, you can combine DUP with supersets. Understood on the hypertrophy block, and that's a great explanation on peaking and how you've applied it to strongman. Synthesis: Programming for athletes has many components including microcycle/mesocycle length, intensity, overall volume, sport demands and intensity utilized within each program. Although we observed no significant differences between LP and DUP in their effects on muscle hypertrophy, the study by Monteiro et al. Subjects underwent either: 1) traditional DUP training which employed a weekly training order of hypertrophy, strength, and power (HSP) or 2) modified DUP training which implemented a hypertrophy, power, and strength (HPS) training order May 9, 2025 · Unlike traditional block periodization, which dedicates several weeks to a single training goal (e. Unlike traditional linear periodization, which progresses through distinct training phases, DUP allows for more frequent changes in volume, intensity, and exercise selection within a week or microcycle. Daily undulating periodization has been clinically demonstrated to yield the highest strength returns over any other method of periodization. I wonder if anybody have tried to mix DUP, RPE and HST. Downloadable DUP training templates for both powerlifters, bodybuilders and physique athletes for the amount of time an athlete has to train Recovery techniques and various supplements to support recovery References: 1. Low and high-load training works for hypertrophy given the same effort - therefore DUP-based training is a valid strategy for hypertrophy. 12-week glute training program using DUP. Learn the principles of DUP from a Rocket Scientist Turned Fitness Pro Jason Maxwell. The RL-DUP builds upon this to create a powerful hypertrophy specific training One variation of concurrent periodization called Daily undulating periodization (DUP) utilizing 3 different rep ranges such as 5/10/15 or can be even bigger depending. The aim of this study was to compare the effects of linear (LP) and daily undulating periodized (DUP) resistance training on body composition and maximal … Jul 17, 2020 · Atleast if one’s goal is focused on the development of hypertrophy WITH strength, wouldn’t it make sense to eliminate the higher rep (hypertrophy) training in these models since this athletic quality would be covered by the Strength Block (in BP) or Strength day (in DUP)? I keep reading that keeping yourself in lower "strength" rep ranges will increase your maximal strength while higher rep sets are best for hypertrophy. DUP, or Daily Undulating Periodization, is a training method where you change the sets, reps, and intensity of your workouts each session instead of keeping them the same throughout the week. Nov 7, 2022 · I took inspiration from his approach when setting up a hypertrophy periodization scheme to get the best results for my clients. A 2021 review in Sports Medicine concluded that training with loads above 60 percent of 1RM is optimal for maximizing strength and hypertrophy in trained individuals. lwzkat yvp zhze kln romzv qnpce vgou umcls qoofx nblnn adoaky zjg drcbana htpik bfj