Mo, We, Fr - Sequence of Hypertrophy, Power & Strength Will Up Your Gains on the Big Three (Squat, Bench, Deadlift)
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 a SuppVersity reader you are familiar with the term "undulating periodization". In contrast to regular periodization schemes, undulating schemes will have you train in different rep ranges on a weekly or - as in the latest study by Zourdos et al. (2016), even daily (as in every workout) basis. 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). The method used int he study is an al...