Daily
undulating periodization is a training technique colloquially known as ‘muscle
confusion’. The typical gym rat either stays in that 3 or 4 sets by 8 to 12
reps. Trainees do this week end and week out. In fact, they train this way
month after month and year after year. Why not try something new for the next 8
to 12 weeks.
That
something new is DUP or daily undulating periodization. It’s pretty simple, you
change your rep/set scheme on every workout.
Below are
several examples of scheme.
Typical
|
Linear
|
Undulating
|
Daily Undulating
|
3x10 every workout
|
Weeks 1– 4: 12-15 reps
|
Week 1: 8 reps
|
Day 1: 4x15
|
or
|
Weeks 5-8: 9-11 reps
|
Week 2: 3 reps
|
Day 2: 4x8
|
4x12 every workout
|
Weeks 9-12: 6-8 reps
|
Week 3: 15 reps
|
Day 3: 3x6
|
or
|
Weeks 13-16: 3-5 reps
|
Week 4: 10 reps
|
Day 4: 5x3
|
5x5 every workout
|
repeat
|
Day 5: 3x3
|
|
or
|
Day 6: 2x12
|
||
6x8 every workout
|
repeat
|
The cool
this about this is you can set it up almost any way you want. My only warning
is don’t put together a scheme like I did that followed a 10x10 day immediately
by a 5x5 day. Also, you may not want to deadlift on a 4x15 scheme.
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
||
Day
1 |
2x12
|
8 reps
|
2x12
|
10-12
|
3x12
|
12-15
|
5x5
|
12-15
|
5x5
|
5x3
|
3x12
|
|
2
|
3x8-10
|
6 reps
|
3x8
|
6-8
|
4x8
|
5-7
|
4x8
|
9-11
|
4x10
|
3x5
|
5x5
|
|
3
|
4x3-5
|
4 reps
|
4x3
|
4-6
|
5x6
|
20-30
|
6x3
|
6-8
|
6x3
|
4x4
|
3x8
|
|
4
|
3x5
|
8-10
|
5x6-8
|
3-5
|
5x6
|
3x5
|
3x1
|
|||||
5
|
4x10-12
|
2x25
|
2x8
|
3x5
|
||||||||
6
|
3x12
|
3x6
|
||||||||||
7
|
6x4
|
3x15
|
Experiment,
have fun and grow.
#HelpYouGetGAINS
Below is my plan for October 2015
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