Though commonly referred to as “muscle confusion” or simply “mixing it up,” the concept of changing your workouts regularly to ramp up muscle growth actually has a scientific name: “daily undulating periodization,” or DUP.
Studies show that DUP—changing the sets, reps, and loads you use each workout—prevents your body from ever adapting to your training and forces consistent muscle growth. That’s the approach we took this month to unstick your bench press and bulk up your pecs. It’ll set you up for a new personal best in the lift in just three weeks. More muscle, less confusion.
How It Works
To use DUP to increase strength, we’re setting up three different workouts per week. You’ll do a “heavy day,” on which you’ll use heavy weights to stimulate your central nervous system and recruit maximum muscle. Then you’ll perform a “volume day,” doing multiple sets with lighter loads to build work capacity. Finally, you’ll have a “power day,” when you focus on pushing weights as quickly as possible to help you overcome any sticking points in your bench-press range of motion.
While more traditional programs like linear periodization, which prescribes starting with lighter weights and gradually going heavier over time, remain more popular, research has been showing DUP to be more beneficial. In fact, a University of Arizona study found it to be twice as effective as the linear approach for building subjects’ bench-press strength.
Directions
Perform each workout (Day 1, 2, and 3) once a week. (You can do your lower-body training on the days in between.) Complete all sets for one exercise before moving on.
**Note that the sets and reps for some exercises change on a weekly basis, as indicated beside each exercise.
Use about 80% of your one-rep max weight and do 4 sets of 2 reps. On the fifth set, do as many reps as possible. Increase the weight by 5 to 10 pounds each week.
Use about 60% of your max weight and perform 4 sets of 8 in Week 1. In Week 2, do 4 sets of 10; in Week 3 ,do 4 sets of 12. Use the same load each week. In Week 4, start the cycle again with a heavier weight, about 5 to 10 pounds more.
*If your current bench-press max is less than 200 pounds, perform 50 total reps, taking as many sets as necessary to hit that number. If you can bench 200 to 300 pounds, perform 75 total reps. If you can bench 300 pounds or more, perform 100 total reps.
Exercise 14 of 18
Lying Triceps Extension
Equipment
Dumbbells
Sets
--
Reps
50, 75, or 100 total*
Rest
--
Perform 50, 75, or 100 total reps according to your bench max, as you did for the curl, above.
Perform 6 sets of 3 reps in Week 1, using 70% of your max weight. In Week 2, do 8 sets of 3, and in Week 3, 10 sets of 3. Begin the cycle again in Week 4 with 2½ to 5% more weight.
