DUP in trained powerlifters – A six week study

Most research in strength training is done with beginners. Even studies that claim  they use advanced trainers, also have many flaws. The term advanced can mean many things, and just because someone  workouts for 3-5 years, doesn’t mean they are advanced, if they can only bench press 140 pounds, like in some studies I’ve seen. Also the training protocols in some studies like 3×10 leg extensions etc. are not exactly interesting or relevant to an average strength trainer or powerliter.

Dr. Mike Zourdos is a powerlifter himself and his study on two different periodization protocols is very interesting. He used trained powerlifters who could bench at least 1.5xBW and deadlift and squat 2xBW.  The subjects also had at least 5 years of training experience. The study compared to Daily Undulated Periodization models. What is DUP? It is just variation of training volume and intensity on a daily basis. You can train hypertrophy one day, strength the other and endurance after that etc. Many people have probably done this kind of training already, they just don’t know its name. Bodybuilders often change their rep range every time to hit different muscle fibers, training 5×12 and 4×6 for example.

The study consisted of three training days( done Monday-Wednesday-Friday). One for strength, one for hypertrophy and one for power. The traditional model was in order of hypertrophy, strength, power(HSP). The modified model was in order of hypertrophy, power and strength(HPS). The hypothesis was that the modified model would be better in terms of 1RM gains. The study lasted 6 weeks, with 1RM tests 1 week prior and after, making the overall duration of the program 8 weeks.

Here are the results of the study:

 

 

HPS	HSP
Squat +10.48%	Squat +7.93%
Bench press +8.13%	Bench press +2.71%
Deadlift +7.57%	Deadlift 6.70%
Powerlifting total +8.66%	Powerlifting total +6.70%

The bench press increase in the HSP group didn’t reach statistical significance. There were no differences between groups in squat, deadlift and powerlifting totals. The HPS group reached a statistical significant difference in bench press 1RM strength.

So the HPS group did better, as the study authors expected. The difference was only in bench press, were the traditional group failed to make any progress.

Next I am going to explain the exact training routine used in the study.

 

Hypertrophy day: Week 1 5×8 with 75% of 1RM in squat and benchpress. After week 2 the load increased individually. There were no fixed percentages. Week 2 was also 5×8, then W3-W4 was 4×8 and W5-W6 was 3×8.

Power day: All weeks used fixed percentages. Squat and bench press were performed. W1-W2 was 5x1x80%, W3-W4 was 4x1x85% and W5-W6 was 3x1x90%.

Strength day: All three powerlifts were done. 3xmax reps every week. Subjects were instructed to perform each set to  failure on strength day. First week the load was 85% of 1RM. Week 2 was 87.5%, W3-W4 was 90%, W5 92.5%  and finally week 6 was 95% of 1RM, 3 sets of max reps.

As you can see, deadlift was only performed once a week and on strength day. Strength day was quite a workout, with 9 heavy sets. If you are interested in trying the program, remember to adjust if you feel like you can’t recover doing so many sets to failure. Especially with the deadlift. You know your body better than I do. This was just the study routine used. It’s not a law just a guideline.

Also if you are wondering about assistant work, I don’t think it matters much. Some ab work and back maybe, it is a short program, just don’t overdo it with assistance.

I hope everyone now has a good idea how to do a short, fun powerlifting program to boost one’s 1RM in a short amount of time. DUP is a very versatile training system, this was just one short example. Like always, programs should reflect the needs of a lifter and should always be individual.