This is an absolute goldmine of information for any serious weight lifter.

not many videos on youtube about periodization, but out of all the ones there are, this is probably the most informative and well explained one.

Thank you Layne, I gave a presentation at Uni recently covering this topic and you helped to make the learning process the easiest thing. You're the best!

By far the best explanation of DUP that I've seen!! Thanks.

Thanks Layne! Benn hopping you to do this blog since I heard your podcast on that theme! This was awesome, really informative! Please keep doing this blogs, they had helpped me so much!

Your videos are pure gold. You make it easy to digest

Wow thanks for this! More like this please loved every second of it. You've Explained a lot.

The DUP section definitely cleared things up for me thank you!

Thank you so much for all the information you provide Layne.. You have most likely saved my weightlifting life in multiple ways.

You're videos are amazing Layne! thank you

Loving these videos dude, extremely informative. Keep them coming!

Great video, Layne. I began working with Dr. Zourdos last week largely to learn more about periodization. He seems like a really cool guy !

G'day layne, I haven't done bodybuilding for a long time but your videos and articles on bodybuuilding have allways been great all the best mate. I saw one of your videos when you here in Australia, mate your allways welcome down under thanks for the tips over the years that I was bodybuilding. Mark.

Just the kind of info I needed. Big thanks!

always such good info you release, thank you!!

This is majestic. Good work

This is great. Thanks for sharing your knowledge

Great video. Wendler's 5 3 1 which I currently use kind of works in this way with the last set of each workout having you push for 5+ or 3+ or 1+ depending on the week. When I'm finished with it though, I will definitely be looking to set up my own personal periodised training. Thanks for the info

Thanks for the explanation! I've been seeing Pucci and a few other powerlifter doing DUP and I was wondering the specifics! I do power and hypertrophy days so now I can apply more variety to my workouts! Thanks!

Great video Layne, thanks for sharing

Great video very informative, thank you so much.

These are amazing please keep making these training ones

what a great video, I live in a country where everyone makes the same linear periodization. Thank you for video, I realy like this chanell.

Finally a video on periodization that makes sense

Very informative video, thank you for sharing your knowledge.

That intro is too good!! Reminds me of the beginning of a Marvel movie

Liked before watching the video...thats how good you are sir :D

Dear BioLayne: great video as always. If I may suggest, it would be great if you explain in another videoblog what is hypertrophy,strength and power (I know very well hyper and stre, but know nothing related to power and its benefits). Always a follower.

Awesome video! Thanks for not going too geeky on us :)

Bless you for sharing this info!

This is a great informational video

Incredibly helpful video! One question: with DUP, when do you add weight? For example, if I can squat 225 for 5x7 week after week do I simply go up to 230 for 5x7 when I am ready? Or do I not add any weight until the end of the 4 week block?

Digging the new intro doc ;)

Thank you, Layne 🙆.

very good video, thanks.

If you were doing periodiziation while in a lean mass gaining phase and you want to start cutting do you keep the periodization the same? or is it not effective on a cut?

Great video mate! Very informative and clear. Thanks for that. Have a couple of questions if you don't mind: 1 Percentages of 1RM Can you give me an idea what are most efficient percentages of my 1 rep maxes to train with. Especially for strength, power and hypertrophy days. 2 Progression How do you progress on DUP? Is is a good idea to try and hit new Pr's every strength session or maybe it is better to test new 1RM's after a strength oriented blocks? Should I recalculate (see point 1) the 1RM percentages every block to train with new numbers to have some progression rolling? 3 Rep ranges I have arranged those rep/set ranges for my 1:1:1 block - Power 5x5 Str 3x3 Hyp 4x8 - What do you think? Thanks

Haha intro reminds me of an evil scientist or something

Great video! Thx

Hi Layne, great video so thanks for that. I've been having a play around with DUP for the last 6 weeks and have slowly progressed to bench, squat, deadlift 3x per week with some accessory work. My question is: have you found it more optimal to do all 3 exercises in a single rep range on a given day or vary them. For example would you do squat,bench and deadlift all hypertrophy on Monday, all 3 strength Wednesday, then all 3 power Friday. Alternatively do Hypertrophy Squat, Strength Deadlift, Power Bench Monday and so on.....Sorry for the long question but its not easy to explain what I mean. Cheers, Sam

Compliments! I appreciate a lot the empowering philosophy behind your channel. Thanks for contents shared. Well, I've also got a question: while this video shows how to implement periodization on a weekly or monthly perspective, I'm curious about how I can periodize on a year perspective. Are there some models or can any kinda scientific-based suggestion be made?

Pavel Tsatsouline in Power To The People does a great job explaining cycling one's poundages.

biolayne Great video explanation, Layne! Question: What exactly is "power training"? Also how do I adjust volume and increase it? Thanks.

Very informative video. How would the weekly percentage progression look like in the undulating periodization? Thank you!

I would argue that block periodization is superior to forms of complex-parallel periodization, such as DUP, in training the advanced athlete. Adaptation becomes more difficult as an athlete's experience level increases, and requires a more focused training effort in the various rep ranges to make sufficient gains in strength or hypertrophy.

What about periodising accessory work? or just other movements barring the 3 main lifts for hypertrophy and strength?

Layne would you please be able to expand on how you would utilise TUT into periodization? eg, Hyp, Str and Pow? Thanks for the knowledge bomb.

good video BioLayne :)

Layne, great video thanks for sharing. Do you have any information on whether you derive the same benefits from training strength and hypertrophy in the same workout e.g. strength training for first exercise and then hypertrophy training for the rest of the workout? Is there any benefit to having "hypertrophy" or "strength" only days?

great informative video

Layne can you post some links to videos/articles/etc discussing DUP in more detail? Thanks for an awesome video. Very beneficial info for anyone looking to take training to the next level

DUP and NLP has some similarity?

Hey biolayne . This is a great video about Periodization. Also watched ur video log (28) about volume and it got me thinking. Lets say on week 1 i have 1 Strength workout where my total volume is 1000 kg on squat. On week 2 i shift over to a power workout. Obviosly the volume in terms of sets and reps will not differ that much but the weight on the bar will. That will eventually lead to less volume in the Power days compared to Strength days. Is this ok in the long run as long as volume is progressivly increased in each S/P days? Or should i try having the same volume in S and P days?

what periodisation would be best if you do OHP, Squat, Bench and Deadlift once a week on and upper lower program 4 days a week?

Is basically the scientific lingo for saying alternate heavy day (i.e., 80-100% 1RM) doing 5-8 reps range sets and on non-heavy days (50-79% 1RM) while doing 8-13 rep range sets?

Question from a beginner for anyone who is experienced: What is the appropriate way to go about selecting how much weight you will do in a given rep range? for example, on a hypertrophy day (12-15 rep range), should i be finding a weight where i can barely manage to get all the reps -- or maybe even hit failure with a couple of reps to go still? or should i be doing a specific % of my 1 rep max?

Is there a reason why intra-workout periodization isn't discussed?

Layne, can you please do a video or write a blog all about carb cycling and the science behind it? I would be interested if weekly calories and macro's were the same but one carb cycled and one did regular diet.. As the metabolism expert I thought you might have some good insight and link show some interesting studies on it.

So when do you take rest days? And if your squatting M, W, F how do you get a balance of bench and deadlifts in between those days. I'm attempting to work up a routine for myself for a meet in 9 weeks but having trouble balancing the 3 lifts. Anyone's input is welcome.

Hi biolayne fantastic video as always. in terms of using a DUP, would the exercises you prescribe vary much between the Hypertrophy and Strength days? Or isit perfectly fine to just use the same exercises but just increase the rep range? thanks. Josh

And how should we increase the weights? What should the overload scheme look like?

YES THIS IS OUT

I was hoping anybody could answer this question for me? I have been working out for a while but doing more of "Bro" workouts I guess where I would just pick some exercises each day and do those without any real plan. I just recently started to listen to this podcast and decided to try DUP (never done anything like this or had more than 1 rest day a week). I have two questions. 1) These programs generally seem to have 3 rest days a week, can I do HIIT or other workouts on these days or do I have to rest on these days. Also can I do HIIT or jogging on days that I am doing DUP (Squat, DL, BP + cardio?) 2) This is a noob question.... I understand hypertrophy workouts, these would be the general bodybuilding workouts such as 4 sets of 10 etc... My question is what are the differences between strength and power? what would be an example set and rep range of a power workout and what would be and example rep/set range of a strength workout. Thank you in advance to anyone who answers my question

Can someone share there thoughts with this question. if you're doing a 4 week block with a 2:1 ratio hyperthrophy (example 4sets of 12, back squats) to strength( 8 sets of 3 deadlifts) and power ( 8 sets of 3 at 65% of box squats) are you really getting enough exposure to the strength and power days , like 2 sessions seems very little but would love to hear peoples thoughts

Would undulating the rep scheme within a workout be as beneficial as doing it from day to day? For example doing a top set of 4 and then going to a 4x10. What is the purpose? To get both slow and fast twitch muscle fibers to adapt? Would one strength set per workout be enough? Or would that generate too much fatigue? Many questions i know.

How would periodization apply to olympic lifts such as snatch or cleans? I am an athlete using periodization to get stronger with squats, bench and deadlifts but also need the sport specific gains (speed and coordination) from the olympic lifts.

The video is great. I really appreciate it. But I think there should be discussed one more issue. What about progression in a frame of longer period than a month? Like if our goal is for examply hypertrophy and we chose to do 3 trainings a week for 15, 10 and 5 reps, should we keep it like that for 3-4 month of bulking? Or should we change these reps after each month for example? What about long-term adaptations and long-term results optimization?

would you advise doing ramped up sets on your strength day? or would you do close to a 4-rep max on your first set and then gradually lower the weight to adjust to muscle fatigue, assuming the overall goal is hypertrophy? also, are there any articles written or studies done to conclusively show that periodization is better for hypertrophy than strict bodybuilding stlye training? i'm sure there are i just dont want to look.

I know it may be possible, but is it practical to run DUP with the big three 6 days a week hitting all three lifts twice a week giving each lift its own day and adding in accessory work afterward to hit more frequency if the focus is hypertrophy and strength?

When doing the conservative 1RM each workout, I'm assuming you do this for each lift. For instance, if I squat and deadlift the same workout, I should probably 1RM for both, no? Is it then smartest to do these 1RM first or would it be more beneficial to do them right before the working sets? So: Conservative 1RM Squat followed by Conservative 1RM Deadlift Followed by 5x5 squat 5x5 deadlift Or: Conservative 1RM Squat 5x5 squat Followed by Conservative 1RM Deadlift 5x5 Deadlift

layne can you apply this to a upper/lower body split 4x a week in a 2:1:1 ratio?

What are the set-ranges you could recommend for powerlifter in DUP? Thanks!

Dog well explained.. Thank you

Damn Layne that new intro is DOPE! I was like "Aw fuck yeah science bitch!"

Layne what are your thoughts on the Y3T training principle by Neil Hill?

hi great video, is there any books you would recommend on periodization ?

hey layne, do you change your routine when cutting because it is impossible to progress in terms of volume on a caloric deficit right ?

how would a program be set up using DUP? would squat+pullup 3X a week and deadlift+bench with assistance work of 8-12 reps be a good set up for size and strength? (using 10,7, 4 for rep scheme for the main lifts)

Hopefully someone can clear this up. You stated that a bodybuilder should have more "hypertrophy" days. However, you've also said many times that the research shows low rep ranges produce the same amount of hypertrophy (if volume is equivalent) and produce more strength gains. With that said it seems to be more beneficial for a bber to not deviate from a 1:1:1 since those strength gains will lead to a net increase in volume over time? Would appreciate Layne's or anyone's thoughts on this.

good video, but iv always found periodization so confusing, like how would you match weight used to your rep range? and then how do you progressive overload with more volume if your reps are always changing ? i cant get my head around it. I've done PHAT for a year built up some good strength and hypertrophy gains, but now I'm comfortable training like this and so is my body... I need to switch it up somehow.. but I have no clue

thank you

I got another big question. If you only do half reps on bench press(only come down halfway they back up) vs full reps how much less do the half reps carry over to full reps? What neurological patterns/ nervous system patterns( I understand it, I just have terrible terminology) differentiate this? Same question for Ass to grass squats vs parallels squats. My theory is that you can always do more weight on lowbar/hybrid squats vs olympic/atg squats because there is a less range of motion. Could you tell me if im a complete more or if im somewhat right. BTW I do not know where to look for credible documents and study papers on such topics.

Hi Layne, Just wondering has there been any recent developments for periodising for combat athletes (MMA/boxing/Wrestling). Since such numerous capacities need to be met.?

Layne would it be optimal in DUP, instead of rotating the rep schemes in 3 ex.10-7-4 could you rotate the rep schemes by 4 ex.15-8-5-2 still doing squats three days a week and doing 15 reps squat on Monday 8 reps on Wednesday 5 reps friday and doubles back to monday and keep going through the rotation? Thanks

Dr Layne Muchas gracias por sus videos y por compartir su conocimiento, perdón por escribir en español mi ingles es un poco malo, quisiera saber si para alguien que ha dejado de entrenar mucho tiempo se puede utilizar este método de periodización o es solo para avanzados? Dr. Layne Many thanks for your videos and share their knowledge , sorry for my English writing in Spanish is a bit bad, let me know if for someone who has stopped training much time you can use this method of periodization or for advanced ?

can you send me something similar to you example for 3 day, with specific % I should be using for each day? My goal is strength and hypertrophy, so may b a 2:1 ratio.

4:10 increase the weight ass well or keep weight constant and add reps in said rep range? thanks

Hey Layne, can I cycle between Hypertrophy and Strength (if I squat 2x a week) but not do Power days? So, for illustration purposes. Monday: Hypertrophy, then Thursday: Strength. and repeat?

biolayne off topic...I was listening to ben pakulski interview with john kiefer about carb backloading and john said:no intra workout nutrition and wait 30-60 minutes for post workout shake,ben says no carbs pre but right after workout take simple carbs and aminos...john meadows takes tons of carbs intra workout....so I am confused what do yo do with it and does it different when you do strengt training and hypertrophy trainind (sorry if my english is bad)

so I'm late to "the dup" party but where would I find coaching from dr. Mike Zordous?

On the fifth week would a person do a deload week? What would that look like...ie % of 1RM & rep scheme?

I need your help Layne. My friend and I are arguing about that small muscles recover faster/slower than big muscles. There are obviously a ton of circumstances and variable but is there anyway to get a true answer?

im not even doing power workouts. i do a strenght and a hypotrophie week always changing every week

What percentage should you do power days doc? Desperately trying to decide what weight to lift, some say 50-60% for say 5 sets of 3, some say 90% for 8 singles!! Any help would be very much appreciated! Cheers.

Layne should you be trying to match or increase the Volume during the same week for each day? Like for example let's say hypertrophy day Monday volume is 5000 on Wednesday strength day should we be trying to beat 5000? And then Friday beat Wednesday's volume? Keep increasing every workout?

Questions- 1. Do we have to periodise isolation too? 2. How long do we periodise for or when do we take a deload? Both the questions for if hypertrophy is the main goal ! Thanks in advance for anyone who knows the info !

yea i was doin Phat than switch to Linear Periodization, and lost my size feel flat...... now i just switch back to Phat

Layne, while it's clear that DUP is superior to Linear/Block Periodization, I don't see how it's superior to simply using all the rep ranges in every workout? How is doing (arbitrary numbers): 9 reps Mon, 3 reps Wed, 6 reps Friday superior to doing some sort of reverse pyramid of 3, down to 9 reps, on all 3 workouts in the week? It still allows you to focus on the strength, power and hypertrophy elements of training. Or for example, sets of 3-6 on squats, then some high rep sets of leg press after like a typical workout with higher rep accessories? Wonder if you can clear this up for me, as I don't see how DUP (say 2 rep ranges in a week) is better than doing both of these rep ranges twice a week.

I'm just a little bit confused. I don't see a difference between NLP and DUP necessarily. If we are simply talking about undulating the rep schemes, aren't both LNP and DUP accomplishing that? Let's say we stick to the example given for LNP and train the same movement twice a week with different rep schemes. What is the difference between that example and the example of doing a DUP where we train twice a week with different rep schemes for the same movement? Obviously DUP is much more complicated than this example and can be manipulated in many ways... but in this specific example, is there a difference?

Maybe I'm wrong, but I think that DUP is possible only on FBW training. Could you approve or not??