|Squat, bench press, deadlift - All major three benefit from the right order in your daily undulating periodization program (DUP) - This is how it works...|
As Zourdos, et al. point out, the available research shows mixed results with the respect to the efficacy of regular linear vs. undulating periodization schemes. While some studies report no differences among training models (Baker. 1994; Buford. 2007; Kok. 2009), others suggest that the more frequent changes of the rep ranges in an undulating periodization scheme are more advantageous for strength development (Miranda. 2011; Monteiro. 2009; Peterson. 2008; Prestes. 2009; Rhea. 2002).
When you take a closer look at the data, one of the potential confounding factors that emerges is the subjects' training experience with no significantly distinct advantages in untrained or recreationally trained individuals (Baker. 1994; Buford. 2007; Herrick. 1999; Kok. 2009) and a significantly greater degree of muscular strength development when using a DUP design compared with LP (Miranda. 2011; Monteiro. 2009; Peterson. 2008; Prestes. 2009; Rhea. 2002). An alternative difference, the effects of which have not been investigated yet, are programming variations within the daily undulating periodization (DUP) framework in experienced athletes. More specifically, ...
"[i]t is reasonable to speculate that the program design and practical implementation of DUP can be further optimized. A possible area of improvement in the DUP design is the temporal configuration of hypertrophy-centric, strength-centric, and power/speedcentric sessions within a given week. Previous research demonstrating the effectiveness of DUP over LP implemented a weekly training order of hypertrophy-centric, strength-centric, and power-centric bouts (e.g., hypertrophy training on Monday, strength training on Wednesday, and power training on Friday) (Peterson. 2008). However, this design calls for a strength-centric bout to be performed just 48–72 hours after a hypertrophy-centric bout each week. Hypertrophy training is characterized by sessions of high volume of exercise, a condition shown to result in heightened muscle damage, and compromised neuromuscular performance for up to 48-hour postexercise (Flann. 2011; Rhea. 2002b). In the context of traditional DUP formatting, this may conceivably hinder performance (i.e., total volume [TV] performed) during the subsequent strength-centric bout, thereby precluding strength athletes from maximizing their training potential" (Zourdos. 2016).To investigate the potential negative effects of hypertrophy training induced muscle damage on the subsequent strength training bout, Zourdos et al. (2016) compared the effects of a modified DUP format with a weekly training order of hypertrophy-centric (H), power-centric (P), and strength-centric bouts (S | H-P-S) on total training volume (i.e., sets 3 reps 3 weightlifted) and muscular strength in comparison with a traditional DUP model (i.e., HSP) in resistance-trained men for 6 weeks (see Figure 1).