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 DUP v LP (research paper & article)

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PostSubject: DUP v LP (research paper & article)   Sat Nov 21, 2009 5:18 am

Here's a study comparing DUP (daily undulating periodisation) versus LP (linear periodisation) in terms of strength gains (again bear in mind this is one study!).
A typical DUP is a upper/lower split 4 day week for example this routine was copied from this article:

Quote :
THE DUP TRAINING PROGRAM
Training Split
Day 1 – Upper body (low-volume, high-intensity)
Day 2 – Lower body (low-volume, high-intensity)
Day 3 – Rest day
Day 4 – Upper body (high-volume, low-intensity)
Day 5 – Lower body (high-volume, low-intensity)
Day 6 – Rest day
Day 7 – Rest day

Day 1 – Upper Body Workout
1. Flat Dumbbell Press, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
2. Close-Grip Weighted Chin-Ups, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
3. Incline Barbell Press, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
4. Bent-Over Barbell Rows, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
5. Weighted Dips, 2 sets of 6 reps, 90 seconds rest, 2011 tempo
6. Barbell Curls, 2 sets of 6 reps, 90 seconds rest, 2011 tempo

Day 2 – Lower Body Workout
1. Barbell Squats, 4 sets of 6 reps, 120 seconds rest, 2011 tempo
2. Romanian Deadlifts, 4 sets of 6 reps, 120 seconds rest, 2011 tempo
3. Dumbbell Split Squats, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
4. Standing Calf Raises, 4 sets of 8-10 reps, 90 seconds rest, 2011 tempo
5. Seated Calf Raises, 2 sets of 8-10 reps, 90 seconds rest, 2011 tempo
6. Hanging (Weighted) Leg Raises, 2 sets of 8-10 reps, 90 seconds rest, 2011 tempo

Day 3 – Upper Body Workout
1. Incline Dumbbell Press, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
2. Wide-Grip Lat Pulldowns, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
3. Smith Machine Flat Bench Press, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
4. One-Arm Dumbbell Rows, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
5. Incline Dumbbell Flyes, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
6. Seated Cable Rows, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
7. Overhead Dumbbell Extensions, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
8. Dumbbell Hammer Curls, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
9. Cable Triceps (Rope) Pushdowns, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
10. Cable Biceps Curls, 2 sets of 15 reps, 60 seconds rest, 1010 tempo

Day 4 – Lower Body Workout
1. Barbell Split Squats, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
2. Lying Hamstring Curls, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
3. Alternating Dumbbell Lunges, 3 sets of 20 reps, 60 seconds rest, 1010 tempo
4. Leg Extensions, 3 sets of 20 reps, 60 seconds rest, 1010 tempo
5. Calf Raises (on Leg Press Machine), 3 sets of 20 reps, 60 seconds rest, 1010 tempo
6. Seated Calf Raises, 3 sets of 20 reps, 60 seconds rest, 1010 tempo
7. Cable Crunches (to the sides), 2 sets of 20 reps, 60 seconds rest, 1010 tempo
8. Cable Crunches (to middle), 2 sets of 20 reps, 60 seconds rest, 1010 tempo

A Side Note on Tempo:
The tempo used in this program is written in a sequence of four numbers (i.e., 2011). The first number represents the eccentric phase, the second number represents the stretched phase, the third number represents the concentric phase, and the fourth number represents the contracted phase. The number assigned to each phase of the tempo represents the number of seconds you should take to complete each phase.

Example of 2011 Tempo:
2 = 2-second eccentric contraction (negative part of the movement)
0 = no pause at the “stretch” portion of the movement
1 = take 1 second for the concentric contraction (the actual pushing/pulling of the weight)
1 = take 1 second pause at the peak contraction of the movement

So should you do DUP? Well that depends on your goals & also what you like doing, if you can't stand lower rep work then maybe this isn't for you. If you fancy a change, or like variety, then maybe it's something you might want to try out? If you do let us know how you get on!
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