What's something you do or use that more people should use or do?

I think DUP (daily undulating periodization, that's what the hyp, strength, and power in a week is called, Mike Zouros is big on it) is a waste of time for a beginner. Power is really a misnomer when most people run it, since the bar speed is really being tracked, it's more like a day that's not as heavy as the heavy day and not as light as the hypertrophy day but they didn't wanna call it a rep day.

Powerbuilding esque programming is really how I set mine up anyways. That way you get both size and strength. So my programs tend to have a lot of volume compared to others. So for example a squat day could be

Squat 4x5 @75% working up to a 5RM

Pause squat 4x4

Box Squat 3x12

Plus accessory work which would be something like split squats 4x12, pullups 4x10, plank 4x1min., db curl 4x20. So a DUP workout would just take all of that day 1 stuff and spread it over 3 days, which I'm not really a huge fan of, because that's not really a ton of work anyways.

The plan after a lifter gets used to that schedule then is to increase the frequency of lifts for even more volume, so squatting 2x a week, bench 3-4x a week, and deadlifting 2x a week. The numbers will still jump out regardless through the use of rep maxes.

As far as what we could accomplish in 10 weeks, that just depends. But the longer I have a lifter for the better. In 10 weeks we can definitely get most technical issues taking care of and a plan in place to fix them. But it's still a pretty short period of time.

/r/powerlifting Thread Parent