Intensity was increased weekly; LP began with 12-14 maximal repetitions (RM), reaching loads of 4-6RM, and RLP began with 6-4RM and finished with 12-14RM. They believe DUP is just for strength and they think there is such a thing as THE DUP. In this case, there will be more of a hypertrophy bias, as the highest rep counts you'll see will be 16-20 per set.These reps should sound familiar, as they're the exact same ones I used in the *On the last set, after reaching failure, do one rest-pause set. J Strength Cond Res 34(5): 1345-1353, 2020-This investigation examined the effectiveness of 2 periodization methods on endurance running performance. You can combine them to get the best of both.” Mike does this himself with the powerlifters he coaches.On a day to day basis he undulates, but on a macro level (the whole training block) he follows a linear pattern (e.g., intensity increases and volume decreases over the course of several months). I settled upon a Reverse Linear DUP (RL-DUP) model for the reasons discussed in my previous article on reverse linear periodization.
It is just a way to structure your training utilizing a combination of reverse linear and DUP.
Research supports this with various studies finding strong and significant effect sizes of periodization. To build on that, seeing some real-world evidence is also useful support for its efficacy. A coach or a self-coached athlete will often include threshold workouts during the base phase of a linear periodized plan. Nor is it the DUP for hypertrophy.
Even though periodization has been around since the 1950's, the strategies and refinements that coaches and athletes put into it are always evolving. However, it can be difficult to fit so many lengthy workouts into a busy schedule (it isn't easy to fit in 4 hours on a bike trainer before work in the morning). But that’s not This protocol allows you to do ever-increasing amounts of hypertrophy specific training.From a practical standpoint, the variety provided by DUP keeps training interesting. It’s that simple.DUP is not a one-off, set, pre-planned routine.
The principles of periodisation based on Eastern European principles are the foundation of many athletic training programmes. This is all wrong! With a week of linear periodization under your belt, it's time to flip the reps upside down with reverse linear periodization to put an even greater emphasis on building muscle.. The linear group also lost more than five pounds of bodyfat while the reverse group lost a little more than three pounds of bodyfat. Now let's take a look at how to structure your training to get the best results. You may have reached the limit of what a linear plan can provide, and that a reverse plan can help you break through a plateau and reach new heights.The first phase of training in reverse periodization isn't just about working to improve your thresholds. Your information has been successfully processed!These girls with muscles may inspire more than the muscular men out there.Here's what has changed, and what has been learned.With the right plan and the right discipline, you can get seriously shredded in just 28 days.These training vets take "old man strength" to another level, and they have some wisdom to share.The linear periodization scheme doubled muscle mass gains and strength, while simultaneously dropping more bodyfat.The scientists reported that the linear group gained seven pounds of lean muscle mass while the reverse group only gained three pounds of muscle. Periodization is one of the ways to ensure your cycling fitness progresses throughout the season. It's the beginning of the year and the perfect time to decide how you're going to plan your training and racing for 2019. Prosecution With reverse linear periodization, heavy weight for low reps progressively gives way to less weight and higher reps over several weeks […] This is essentially a "reverse" of the TP model. I love it when a plan comes together!Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all.Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all.Get updates and special offers delivered directly to your inbox. I fought my way through understanding Linear, Block and Reverse Periodisation, and I have a mini-break down of what I found on those methods in the show notes. Thirty recreational runners (25.2 ± 7.4 years; 175.4 ± 8.1 cm; 69.0 ± 9.8 kg) were assigned to 3 groups based …
It is a periodization concept based on an overarching theme which allows for almost endless variants within its conceptual framework.Earlier this year I attended a seminar by Dr. Mike Zourdos. It adheres to the overarching principles of both to allow you to overload yourself via training volume.Following the intensification phase, you would return to an accumulation phase. The RL-DUP builds upon this to create a powerful hypertrophy specific training methodology.Much of the research on DUP has been based on strength outcomes. My knowledge is your power – now it’s up to you to run with it and get the results.” So, with size being the main goal you would have more volume than intensity blocks.This ratio of volume to intensity could also be apparent during a training week where several days are dedicated to volume style workouts, but only one day is considered a strength/intensity day. “I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology.
You don’t just want any plan though. At this stage of development, progress is far harder to come by and using an optimal periodization scheme can make all the difference.The concept of DUP is relatively simple.