What rpe do chase on the "light" day on the heavy and light split?

What rpe do chase on the "light" day on the heavy and light split?

Wtf is a 3 month plateau?

@@danielhenderson762 Basically its called having no clue what you're doing lol.

What rpe do chase on the "light" day on the heavy and light split?

you're supposed to hit the intensity day hard, you just reduce the volume significantly so you can recover from it

What rpe do chase on the "light" day on the heavy and light split?

I've seen Greg Nuckols recommend similar things. You would need a proper progression scheme I guess (based on RPE, AMAPS or whatever else) but don't take my word on this, I'm no coach. It would be better to look up what he has written on DUP if you truly are interested in that kind of programming.

Variations are invaluable but you have to know which ones to use and how to implement them. Bromley seems to advocate for using variations but keeping them to the bare minimum of what you need to progress and not to overcomplicate them. Things like bands and chains are a no go. I don't think front squats directly help back squats but they do a good job of adding leg mass so that rotation isn't bad. Personally I follow something like Day 1 High bar-ramping up top set of 4-6 (moderate) Day 2 High Bar 2 sets of 5 paused (easy day) Day 3 Low bar pin squat (to depth, not overload, moderate) 4 sets of 4 Front squat 2 sets of 5-7 (moderate) I don't find I do well with or need 3 times a week pressing so if you wanted to bring up your strict press something like this would work great: Day 1 Press 4 sets of 6 (ramping to a top set, starting light and increasing over the weeks) Incline bench 2 sets of 8 (moderate) Day 2 Incline/flat bench (rotate each week) 2 sets of 8-10 (moderate RPE 7-8) Press 3 sets of 5 (easier than day 1, with pauses at top and bottom)

I've had a difficult time nailing down DUP to it's primary principles. I believe you are right, the name itself just refers to changes in volume and intensity session to session, but the endless articles written about it always frame it in the context of targetting different training thresholds, usually with comparable effort session to session.

@@AlexanderBromley I like that periodization article Greg Nuckols wrote way back when for Juggernaut: www.jtsstrength.com/one-type-periodization-part-1/ Like you said undulation just means changes in reps, sets or load, daily means you do it within the microcycle. The research generally does hypertrophy, power and strength OR something like the above. One of the first studies on the subject (Rhea 2002) did 3 sets of 8, 6 and 4 reps.

What rpe do chase on the "light" day on the heavy and light split?

you'll have to email him for details. he only coaches like 9 people at a time so he'd have to have an open slot.

I've neglected the main site pretty hard. Initially that blog was going to be my main source of content, but then I focused on youtube instead. I meant to have those updated frequently as part of a broader scheme meant for members, but now people are using it as a one-off, which I didn't really intend. I'm working on putting a programming guide together right now that will be more appropriate for public consumption.

Yes, that is correct. Two days with the same lift, progressing over 3 weeks. If you want a third day of the same lift, H/L/M is the option. It would take a long time to flesh out here; look at Andy Baker's channel. Also know, you don't necesarily need 3 days per week.

@@AlexanderBromley Thanks for clearing that up. I want to do 3x a week for Bench only, as that is my weakest lift. Your content and help have been outstanding.

Simplify it - have a heavy day where you push for progress slowly each week with high effort, and a lighter, easier day where you just get some blood in there and don’t focus so much on increasing the weight.