Whether you are losing weight or gaining muscle, you can't escape strength training.
Note that the "strength training" here is not that you take the time to go to the gym to do a 3X10 push-ups plus dumbbells, what I am talking about is the pure power that makes you from boy to man.
Don't be afraid, introduce a training method today to let you say goodbye to the fear under the barbell.
We have previously introduced inverted pyramid training, which allows you to increase your strength limits and is very helpful for muscle growth. This Daily Undulating Periodization (DUP) training also breaks the boring daily linear training and continually stimulates strength and growth with a method that makes the muscles "feel fresh."
First look at the training table (note the order of the actions), simple DUP training consisting of three actions:
What is the daily fluctuation cycle DUP training?
For new words, we can find a familiar old word to compare. Progressive overload training should be known to many people. When using progressive overload training, do it every day (week) according to a fixed number of groups, and slowly add weight, your body is essentially training every time. It is the same stimulus, and it is difficult to break through in the bottleneck period, and the muscles have no response to repeated training.
The daily fluctuation cycle is different. It requires you to have a detailed weekly training plan that uses three or more actions to switch back and forth between a dynamic group number and intensity.
It can also be literally said:
Daily: In each training, given a fixed movement, generally use multiple joints, such as squat hard pull.
Undulating: The combination of strength and intensity, constantly adjusting to form fluctuations, switching back and forth within a certain period of time.
Periodization: Cycles can give you a fresher sense of muscle swelling while reducing (just reducing it is not completely) fatigue and exercise risk. Especially suitable for the platform period.
So how do you do a DUP training program?
The pictures before the beginning are a good training program!
Generally, we divide the training day into three types: strength day, muscle strengthening day, and mixed day. Muscle strengthening day can increase muscle circumference, use (80-85% 1RM) weight; strength day can increase muscle endurance and speed, use (65-70%) weight and speed slightly faster; mix day also use medium weight , but need to set more times.
Continue to take the initial training chart as an example:
Power Day - 5x3 70% 1RM
Muscle Day - 4x4 85% 1RM
Mixed day - 3x10 65-70% 1RM
So arrange as follows:
Monday: deadlift (strength), bench press (growth), squat (mixed)
Tuesday: rest
Wednesday: bench press (strength), squat (growth), deadlift (mixed)
Thursday: rest
Friday: squat (power), deadlift (growth), bench press (mixed)
Saturday: rest / additional training
Sunday: rest
Additional training uses variants of their three movements or actions that also stimulate the muscles of the part. Of course, choosing a break is also a good idea.
If you think that the above is too much trouble, then you can try the simplified version below, just need to add weight every week like a progressive overload:
The first day: squat 5x5, bench press 5x5, deadlift 5x5.
The next day: squat 3x12, bench press 3x12, deadlift 3x8.
The third day: squat 3x3, bench press 3x3, deadlift 3x3.
* It should be noted that in the later stages of DUP training, you can replace with different actions (for different goals).
DUP advanced training
DUP's advanced training requires you to add a little weight each week and cycle back and forth. For example, add 2KG in the second week, 4KG in the third week, 6KG in the fourth week (of course, according to their own situation), and return to the first week weight in the fifth week. Keep the same number of groups at the same time, slightly faster in speed.
* Generally after 4-6 weeks, I think you can reduce the weight by 50%. On the one hand, relax and recover, on the other hand, you will not let yourself get tired of strength training.
When you really want to face yourself, only when you are yourself
Listen, the long-suppressed explosion and venting
You can break through yourself and tear all the fences
To trample on cowardice and hesitation in your wild and barbaric life
Have disdain for nostalgia, tears, disdain for death
Strong life, after extreme disappointment and pain, wants to devour all the strong darkness
There is also a sad roar
mutual encouragement.
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