Perfect explanation, keep these coming. Really appreciate it. Helps alot

Good explanation. Thanks for doing the verbal with hand descriptions of the volume and intensity graphs for the viewer in the correct left to right orientation too.

"Supplements are stupid but what`s your undulation pattern?" hahha

Been trying to make comparisons from a 4-year quad and loads in swimming to how it is done in strength blocks. Thank you very much I now understand how the rep ranges fit in to meso's.

@ptcollective

6 жыл бұрын

Glad it has helped Neil

Hi Mike, great video, and explanation of DUP and its' application. With regards to the graph presented from minute 02:55, what would be the axis unit(s) for intensity (avg % 1RM) and volume (total reps)? How do you standardize the units? I would imagine, if they aren't standardized, the point where the lines cross might differ, right? Keep up the great work and all the best, Christian.

Well well explained. Thank you

@ptcollective

4 жыл бұрын

Thank you.

Because i see this all the time

Great video.

@ptcollective

6 жыл бұрын

Thanks Darren

Hi! I'm following a DUP routine which allows me to select any exercise I want. Do you recommend training the exact same movement with different rep ranges (example: OHP 3x5 monday; OHP 3x8 friday) or two different exercises with different rep ranges as long as they are both vertical push? (OHP 3 x 5 monday; seated dumbbell presses 3 x 8 friday)?

Hi! Instead of increasing the intensity or the weight as a linear progression in the program, can I instead have a block where I gradually increase the volume but with the same amounts of weights? (even though I undulate from session to session) Thanks

I thought youd want a lower rpe for intensity blocks as youll have full motor recruitment from the get go?

But in overall how many sets are we talking about on every workout? 20 to 24? - Which leads to 6 to 8 differente exercises?

Excelent content as always btw, keep the good work

@ptcollective

6 жыл бұрын

Nicolas Olaya Zuluaga thank you

gold

When increasing intensity should you increase also the number of sets?e.g. 3 x 8 then 4 x 6 then 5 x 4 ... ?

@ptcollective

6 жыл бұрын

Nicolas Olaya Zuluaga that does tend to happen, it is to keep the volume higher due to the less repetitions. It would depend what phase of training they are in

Could an undulation pattern be 6/5/4? Or for a 2 day frequency be 6/4 or 6/5 or are these undulation patterns too close to be considered optimal?

It appears this is more appropriate for powerlifters. Since for pure hypertrophy purposes it would appear this gets less conducive along the mesocycle as intensity increases, and your volume drops.

Interesting video thanks! And how create well balanced routine?

@ptcollective

6 жыл бұрын

To balance all things. Not sure what you mean.

@rigobertorauch1451

6 жыл бұрын

Shredded By Science overlap muscles?

This is like microloading just with small total reps increase. Like starting with 5x1 the first week second week 2x3 third week 4x2 fourth week 5x2

I just started doing DUP for my presses (Bench and OHP) while still running more of a linear type progression pattern for the Squat and DL. If someone pressed 3 days a week, Monday Wednesday Friday, and did both the Bench Press and Overhead Press on EACH of those 3 days e.g. Mon: BP (Strength), 2nd exercise OHP (Hypertrophy) Wed: BP (Hypertrophy), 2nd exercise OHP (Power) Fri: OHP (Strength), 2nd exercise BP (Power) Strength being 3x5 @ RPE 8-9 Hypertrophy being 3x8 @ RPE 8-9 Power being 3x3 @ RPE 6-7 Would this work or should you never mix up the strength/power/hypertrophy rep ranges within the same day if you did 2 pressing exercises and wanted to progress on both at the same time using DUP? Also how do you determine when a mesocycle ends or should end? I just started doing 8's/5's/3's but have no idea when to switch to the next 'block' (e.g. 6 / 4 / 2 reps or so), how long do you typically run a DUP block for before changing rep ranges again?

@EvanHynes

3 жыл бұрын

So speed, volume and max effort

Just one question: So undulating rep ranges but sticking to the underlying goal of the specific phase leads to better adaptions than trying to train every quality within one week. Does having a strength, power and hypertrophy day or even just alternating between a volume and intensity day within one week ever make sense?

@ptcollective

3 жыл бұрын

Indeed. Trying to create too much variety within weeks can lead to not optimal results. A combination or block and DUP

@benjaminwetscher9614

3 жыл бұрын

@@ptcollective thanks for the fast reply. Much appreciated 🙏🏼

1 dislike, It's probably the guy asking about the supplements you're taking

Can you get the same hypertrophy results if I took a typical set 3x10 and inverted it to 10x3 with both being at 60% of 1RM? I've been doing this for only "the big four" exercises like squats & dl, etc. so my form doesn't break down. 1 minute rest period in both cases.

@ptcollective

6 жыл бұрын

Jeff Bunnell one would be a lot more practical than the other & the relative intensity would vary a lot.

Suggest some books

I'll be honest. I don't get it.