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!
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.
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!
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
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.
Hey Leo, I'm sure Layne will get back to you, but in the mean time, if you want to learn more about power I'd recommend checking out Dr. Fred Hatfield's compensatory acceleration training (CAT). It's basically about teaching your body to activate more muscle fibres in a shorter time frame to accelerate the bar as mechanical advantage improves because force = mass*acceleration. Hope that helps!
NWC Strength Training Hey...Thank you. I´ll give it a look. To share something great with you check on musclescience.co/ I follow Kevin Stock for two years and this is also a scientist (the one that took me to Biolayne)
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?
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!
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.
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
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?
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
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.
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?
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?
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?
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?
If you know your true 1rm for certain exercises then about 65% at the 8 to 12 rep range should illicit a hypertrophic response... If your nutrition and recovery is on point. BUT... i dont know anyone who knows what their true max barbell curl is.. Let alone the injury risks by doing high intensity single joint movement lol. So try this. Find a weight you can do up to 15 reps. Use it for sets of 12 with rest periods around 90 seconds. Its about progressively increasing the challenge so ypur body has a reason to change. It wont change if it doesn't have to. Hope this helps you brother. Its hard to get good advise on a RU-vid comment feed lol
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?
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
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.
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.
The biggest draw backs thus far are that training in that low rep range scheme the training sessions can become very long as training volume increases. It's not uncommon for me to be in the gym for 3 hours on days with all three lifts. I would not have had time for that when I was younger and may not have time in the future for it. Also as you train closer to your 1RM you increase the likely hood of strains, injuries and small setbacks.
Paul Revelia Hey Paul, wanted to ask, what are your reccomendations when it comes to programming accessorie exercises within this. I currently have set up a 3 day a week b, s, dl program based on a 1:1:1 ratio on mon wed, sat. Could I do 2 accesory days on say tues and Friday with splits like upper/lower for lacking body parts? Thanks!
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
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 ?
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.
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.
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 !
I feel that there is no clear cut answer to both of these questions, especially if hypertrophy is your main goal. For powerlifting it seems that the consensus is doing a deload/low volume week every 4-6 weeks is a good idea (look at Dr. Mike Israetel for some info). From a 'common-sense'-ish point of view, I feel that periodizing isolations would make sense, as you emphasize different fiber tipes with different rep ranges, so it would probably be benefitial. However, I feel that it depends a lot on what you're doing with your main movements. If you have a lot of intensity-variation in those, you probably don't need as much variation in the isolations. Hope that makes sense!
Ray ban? (Im no expert but ill answer for my training experience) 1- yes you should periodise isolations movements aswell cause youre body will adapt to then too 2- you always periodise. When you want to change your workout I would say after youre feeling that youre adapting (which he explains in the video with the squat rep ranges) so in there focus in progressive overload or change the exercises. Deload can be taken every 4 weeks
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?
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
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
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
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?
+Tyler Nice I understand where you're coming from, and this is my theory as to how Dr. Norton approached this video. I believe that he he organized these periodization models according to level of experience. Each form of periodization should be incorporated once you've "used" up the last. ie When LP stops working, move to NLP. After NLP, move to DUP etc.
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?
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?
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
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?
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.
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)
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.
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)
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?
I can't help but wonder, why not simply do alternating periodization instead of linear? I.e. instead of 5,10,15,5,10,15 you'd do 5,10,15,10,5,10,15,10,5, like a sine wave. Just so there's not that sudden jump between 15 and 5. But I might settle for NLP (if I were to periodize) the 5,10,5,10 one. It's better than linear, and it's sufficient in optimal vs bother. :P
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.
what about adding power/strength moves at the beginning of a workout? Will this produce the same effect? i.e.---box jumps before a hypertrophy leg workout? Splt jerk press at beginning of shoulder workout? if you're doing one day per body part?
Thank you sir....This is the best video on periodization.I had a question though.What to do if i am hitting the muscle only once per week.Lets say squats,how to use periodization now???
i usually train 3-4 times a week with a split however i am thinking about doing a push/pull program and incorporating periodisation. Ok cheers. And undulating periodisation is much more effective for muscle growth in general, right?
Great video Layne, but what I still don't fully understand is this. Let's say I periodize my bench press. I train for strenght (4-6 reps) on mondays and hypertrophy (8-12 reps) on thursdays. Than how do I periodize my cable flyes or tricep pushdowns for example on those days? I'm assuming it's not recommended to do cable flyes or tricep pushdowns for 4-6 reps with 3 minutes rest intervals for 5 sets or something like that? If you could tell something about this, it would be very enlightening. Also, do I have to keep the volume always the same regardless of how many reps per set I do on a specific day? Your biceps look awesome btw. No homo ;-).
Accessory work is generally always done with hypertrophy in mind. Especially when it's on a cable machine. My understanding is don't obsess about accessory lifts. Do them, but don't get into % and rep based headaches. Do some sets for a few reps.
Accessories just supplement your weaknesses on the main lifts. Sure, try and increase the weight your lifting with on accessories and have some progression but they're not worth putting too much thought into. For a powerlifter at least.
