Add 20 lbs to your bench press, deadlift and squat
Published: Wed, 06/10/15
And if you’re serious about adding 20lbs to your bench
press, deadlift and squat in less than 3 months then you’re
going to want to print off these 4 easy steps.
The basic guidelines of setting up a DUP routine are as follows:
Step 1. Pick basic exercises.
(This generally means squats, bench presses, and deadlifts.
You may also include overhead presses as a main exercise.
You can add exercise variations such as close-grip benches,
front squats, deficit deadlifts, etc.)
Step 2. Only choose one type of any one movement per cycle.
You donít want squats, front squats, paused squats and safety
bar squats in the same training block. Choose just one variation
at a time.
Step 3. Set your week up so you work each exercise in different ranges.
These could be power, hypertrophy, and strength sessions, or
light, medium, and heay. It doesnít matter what you call them
so much, only that you are working at different loads and intensities.
Step 4. Don’t go nuts on the accessory work.
Performing this much weekly volume on a few specific lifts will
leave you spent. For example, don't do 20 sets for biceps, pull-ups,
and performing eight different types of lateral raises. You'll be
doing too much.
Here's a sample workout:
Exercise Sets Reps Load Category
Deadlift 5 3 80% of your 1RM Power
Squat 4 4 80% of your 1RM Strength
Bench Press 4 8 70% of your 1RM Hypertrophy
(This workout was taken from Week 1 Day 2 of The DUP Method
Optimal Plan).
Go to the gym and try out this workout right now.
Physically doing it will show the effectiveness of The DUP Method.
If the workout feels good, then you can buy The DUP Method that
is on sale for just a little while longer:
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Keep training hard,
Mike Westerdal
CriticalBench.com
P.S. Maybe you have weak and small looking arms?
Maybe you have decent arms but want them even bigger?
If so, check this out.
Jason and Mike have added another bonus for anyone who picks
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It's called the DUP Arm Specialization Guide, and it gives you
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I know you want bigger arms.
No man can ever have “too much” arms.
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That's why you'll love the DUP Arm Specialization Guide.
You'll get it as a bonus if you buy the DUP Method before Tonight
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