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How To Look Good Naked With Daily Undulating Periodization (DUP)

daily undulating periodization.


You’ve hit the wall.

Your strength has plateaued, energy plummeted, and your motivation has slowed to a trickle.  

Hell, you’d rather watch Gilmore Girls and eat gelato than pull weight. It’s obvious what you’re doing isn’t working. You need to make a change.

When my clients plateau on basic linear periodization it’s time for a new strategy: Daily Undulating Periodization (DUP).
daily undulating periodization.

What is? Daily Undulating Periodization (DUP) 


Daily Undulating Periodization (DUP) Vs. Linear Periodization



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✔️Five Mistakes STOPPING Muscle Growth @Bachperformance✔️ . Building muscle is simple, but it’s not easy. And if you’re training hard but not seeing the results you want, you’re probably making one of these mistakes. – 1️⃣Not Eating Enough Calories. If you’re not giving your body enough fuel to grow, you won’t. A solid estimation on how many calories you need is taking your bodyweight (in pounds) x 16. If you’re 180 pounds this is 2,880 calories, more minimum. – 2️⃣You’re not strong enough. Yet. Your muscles require tension to grow. In the gym, this means heavy strength work with compound exercises like bench presses, chin-ups, and squats. When you make these the primary focus, you’ll increase the number of muscle fibers you can train. This allows you to fatigue more muscle mass, creating the ultimate anabolic trigger to grow sleeve stretching arms and a powerful chest. – 3️⃣You’re Joints Are Gettin’ Demolished. To make long-term progress in the gym you need to train both hard and smart. Vary your grip, or stance on lifts. Use a variety of tools from dumbbells to barbells and kettlebells. – 4️⃣Not. Enough. Sleep. To grow, aim for 6-8 hours of quality sleep. Without sleep, you’ll reduce testosterone, growth hormone, insulin sensitivity, and strength levels. Translation? Every key factor to building muscle is impaired. You’d be better off saving your money on supplements and focusing on sleep. – 5️⃣Training too long. As Bodybuilder Lee Haney said, “stimulate, don’t annihilate.” To grow, you need the right amount of stress with heavy, high tension exercises like squats AND some pump work like curls to maximize muscle growth. 👉But you don’t need to train 6 days per week for 60-90 minutes. . Which do you find the most difficult?Id say number 4️⃣. . . #transformation #musclebuildingplan #musclebuildingprogram #gainstrain #bkstrength #tnation #strongerthanyesterday #deadlifting #deadliftform #transformationtuesday

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Conversely, if your goal is to look better naked, you may do a strength phase, followed by a muscle building phase and finished with an aggressive fat loss cut. Daily undulating periodization can be designed to accomplish any goal. [And if you want to build muscle specifically, head here].

Why DUP is Better Than Linear Periodization


DUP allows you to focus on four elements:




4) Eliminate motivation zapping plateaus.






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✔️Why Natural Guys Need More Heavy Strength Work✔️ . Want to look great naked without living in the gym? Apply for your spt in the @bachperformance Physiwur transformation program via the LINK IN BIO. . Your goal when you walk into the gym is simple: get stronger. If getting stronger isn't your goal, you'll miss out on muscle gains as well as the obvious strength gains. Every muscle building and fat-burning technique is limited if you don't start with a great strength base. Think of it like this: The person who trains to "build muscle" will do okay for himself and make modest gains for a while. But the person who trains to "get stronger first, then build muscle second" will make better gains and KEEP making them. . Once you build your base of strength then other conditions, like improving your mind-muscle connection, become increasingly important. But with all other factors being equal, the stronger guy is going to be bigger. So increase the weight on the bar, even if it means lowering the amount of reps you do. . Now, if you're going to build the most strength and size, you need to put an emphasis on the movements that initiate the greatest anabolic response. These include: the squat, deadlift, lunge, carry, bench press, bent-over row, weighted pull-up, weighted dip, and overhead press. . Without these exercises in the mix, you simply won't make the most progress in the shortest amount of time, or the most sustainable progress over a long period of time. If you want gains, you need to use compound movements. . Now, compound movements won't have their fullest effect on your physique unless you put an amount of weight on the bar that has you hovering around the 4 to 8 rep range (or even 1 to 8 rep range if you've got a spotter with you). . For example, deadlifting 225 pounds for 5 reps will only carry your physique so far. If you don't gradually progress to 245 pounds and then 275 pounds and so on, your strength and physique will a plateau. . ➡️Bottom line: Challenge yourself with heavier loads often go build size and strength. . Know someone who would benefit from this❓Send them here. • • #strength #squat #trainhard #flex #powerlifting #dedication #deadlift

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✔️Want to build muscle❓Get strong first✔️ . With the @bachperformance physique transformation coaching program we focus on helping you look great naked without living in the gym (LINK IN BIO) . One of the keys❓ . Pure strength work. In newbies, training primarily for strength gains leads to increased muscle because the body isn't used to the high stress environment. . ➡️This is why a base program like 5×5 works so well with beginners – consistent overload with big lifts is plenty to make big gains and outgrow your Baby Gap T-shirts. But… This method won't work forever. . I'd you only lift heavy your joints and nervous system will crack before your mind gives up. As a result, the way you build muscle changes as you get older and better at lifting. Once you've built a base of strength, you eventually adopt a two-fold approach: . ➡️You maximize muscle fiber recruitment to get the most out of training. ➡️You train with enough volume to create progressive overload and to build more muscle. Once you build your strength base, improved motor unit recruitment and work capacity allow you to stimulate more muscle fibers and handle relatively heavier training loads. This means you're able to achieve greater levels of metabolic stress, mechanical tension, and muscular damage, which are the three primary methods of muscular hypertrophy. . Therefore, you can't simply rely on heavy lifting to maximize muscle gains. Instead, you need a mix of high training loads to build work capacity and improve muscle unit recruitment, while mixing in lighter loads to increase total workload. . Ronnie Coleman said it best: "Everyone wants to be a bodybuilder but nobody wants to lift heavy-ass weight.” . 🔥Bottom line❓🔥 Get good at lifting heavy weight with basic exercised before getting too fancy. • • • • • #powerbuilding #powerliftingmotivation #uspa #powerlifter #powerlifting #deadlift #romaniandeadlift #tnation

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Charles Poliquin on Daily Undulating Periodization (DUP)




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✔️Poliquins DUP MODEL by @Bachperformance✔️ ⠀ What is DUP? ⠀ DUP, or daily undulating periodization, is the systematic variation of training volume and intensity into shorter periods of time. In other words, you plan fluctuations in the weight and sets/reps schemes, like alternating heavy and light workouts. ⠀ Here are 3 potential benefits to using a DUP model: First, DUP allows for better recovery while still allowing you to maintain the adequate intensity and volume needed to increase strength and size. ⠀ Second, the DUP method improves recovery while simultaneously allowing you to add total volume per week. This is critical since total volume (i.e. mechanical overload) is directly related to stimulating the necessary signalling for muscle growth. ⠀ Third, DUP allows for an increased training frequency through the alternation of stimulus during a shorter period of time, potentially leading to increased skill/technique improvements. ⠀ Have you used DUP in your workouts? . Resource:https://bachperformance.com/daily-undulating-periodization/ . #DUP #dailyundulatingperiodization #poliquin #strengthandconditioning #strengthandconditioningresearch #musclebuildingscience #hypertrophytraining

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 Mirandas DUP Model




Day 1 Day 2 Day 3




Week 1

Day 1 2 3 4 5
Sets 4 4 6 4 4

Week 2

Day 1 2 3 4 5
Sets 4 5 6 5 4

Week 3

Day 1 2 3 4 5
Sets 3 4 5 3 4

Week 4

Day 1 2 3 4 5
Sets 4 5 6 4 5


Day 1: Upper Body/Hypertrophy

Day 2: Lower Body/Strength


Day 4: Upper Body/Strength

Day 5: Lower Body/Hypertrophy


Upper Bench Press Push Press*
Lower Back Squat Deadlift


                                               Wrapping Up DUP

When your training hits a plateau you must make a change.
Your periodization model is a good place to start.


But, That’s Not All

daily undulating periodization

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