I am currently on a dup programm inspired by fleck and kraemers book "desgining nonlinear periodization programms"
ITs working quite well but nevertheless i want to change it a bit.The book is good,but it let many questions open-at least in my eyes -especially regarding exercise selection.
I read a lot bout DUP because i like the concept much.
The main sense is to rotate rep schemes-classical 3-5 8-10 and 12-15 reps in a non linear manner to prevent overtraining and achiece longer progress in training.
Although there exists no real recommondation on exercises:
If you design a DUP routine and are also about strength gains in bench-do you use flat benching for all rep zones?
Or would it be good to mix different exercises into the programm for chest and if YES do you use each exercise for a specific rep zone,or do you also rotate the rep zones with each of the exercises?
Sounds bit weird but the differences are really important in my eyes.
Lets take a look on the different options:
WED bench 4x10
Friday bench 2x15
3 exercises-each exercise for a rep zone
mo bench 3x3 mo
decline 4x10 wed
incline 2x15 frid
3 Exercises- all rep zones used for each:
1.week bench 3x3 decline 4x10 incline 2x15 next week:
2.week bench 4x10 decline 2x15 incline 3x3 next week:
3.week bench 2x15 decline 3x3 incline 4x10
Any experiences or ideas on this one?