DUP Method Program Review

1. Have  you  ever  noticed  how  many  guys  walk  into  a  gym  and  do  the  same  weight,  same   number  of  sets,  and  even  the  same  number  of  repetitions  for  weeks  on  end?    Despite   putting  100%  of  their  efforts  into  every  workout  they  just  don't  get  any  stronger.     Why  does  this  happen?    Well,  let's  think  back  to  how  they  probably  started  when  they   Cirst  began  training.   A  novice  or  beginner  trainee  will  usually  increase  in  strength  every  workout.    It  really   doesn't  matter  how  well  designed  his  program  is-­‐-­‐he  can  simply  add  weights  to  the   bar  every  time  he  goes  to  the  gym  because  his  body  is  adapting  to  the  new  stimulus  of   resistance  training.    This  linear  progression  in  strength  can  continue  for  quite  some   time-­‐-­‐especially  if  the  before-­‐mentioned  trainee  is  young  and  his  body  is  still  growing   (juvenile  gains). But  eventually  this  kind  of  linear  progression  will  stop.    Our  trainee  will  Cind  himself   training  with  just  as  much  intensity  as  before,  yet  strength  and  size  gains  have  all  but   ceased.  The  central  nervous  system  will  eventually  adapt  to  doing  the  same  thing  over   and  over  again.    It  gets  burned  out,  causing  trainees  to  get  stuck  in  a  rut  as  their   bodies  refuse  to  get  stronger.    Our  frustrated  trainee  may  wonder  if  he  has  simply   reached  his  genetic  limit  and  will  never  lift  bigger  weights.     Fortunately  there  is  a  solution  to  this  dilemma.    It  is  called  periodization-­‐-­‐learning  to   train  smarter  instead  of  harder.      Periodization  means  following  a  strategic  plan  of   lifting  certain  percentages  of  your  one-­‐rep  max  from  one  workout  to  the  next.    It   means  you  will  intentionally  lift  lighter  (with  more  repetitions)  for  some  sessions   while  lifting  heavier  (with  fewer  repetitions  for  others).     One  particularly  effective  variation  of  this  is  called  DUP:  Daily  Undulating   Periodization.    "Daily"  refers  to  the  way  you  train  from  session  to  session-­‐-­‐you  never   would  do  the  exact  same  workout  in  a  given  week.    "Undulating"  means  that  the  load   and  rep  ranges  you  use  will  vary  within  given  week,  giving  you  the  beneCit  of  both   strength  and  hypertrophy.    "Periodization"  simply  means  following  an  intelligently   designed  speciCic  plan  for  your  workouts.     Does  Daily  Undulating  Periodization  work?    Yes,  according  to  the  research.    One  study   took  twenty  men  who  all  had  two  years'  worth  of  training  experience.    This  means   none  of  them  were  new  to  lifting  weights.    Ten  of  the  men  did  a  fairly  typical  routine,   doing  the  same  number  of  sets  and  reps  every  workout  for  12  weeks.    The  other  ten   trained  with  the  DUP  method  for  the  same  length  of  time.    Those  who  did  DUP  got   signiCicantly  stronger  than  those  who  trained  with  more  traditional  methods.   Jason  Maxwell  and  Mike  Samuels  have  developed  a  program  that  has  all  you  need  if   you  are  interested  in  trying  this  training  method.    Their  program  will  allow  you  to   customize  your  workouts  for  your  speciCic  goals  (strength,  hypertrophy,  fat  loss)  and   even  to  your  schedule  (everything  from  a  6-­‐day-­‐a-­‐week  schedule  to  a  3-­‐day-­‐a-­‐week   schedule).    I  would  highly  recommend  you  check  out  this  review  of  the  DUP  Method   training  program  if  you'd  like  to  see  a  full  review  and  learn  more.