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This thread is very interesting, despite all the roughness of it. I believe there are multiple pathways to reach hypertrophy, each one with its own advantages and limitations. I moved to a new house 15 days ago and I'm completely out of time to train, many things to adjust. I'm not sure but I...

BTW, could we consider that accessory work on DUP is somewhat similar to HST metabolic work? The pattern of accessory lifts on DUP is considerably different of metabolic sets but it seems to deliver an effect on sarcoplasmic hypertrophy as well as an erk 1/2 activator.

Very good. It fits in my own impressions about DUP. I started a routine very close to yours, except that I'll try to fit accessory work in the three weekly sessions since I don't have room for training four times a week. I'm already doing chins instead pull-ups and I feel it helped my biceps...

As a BB I believe you set up your DUP routine towards hypertrophy...would you mind to share your current routine? I'm trying to set up a growth routine on DUP but still have some doubts. One of them is how to specialize on arms, since mine are lagging. I opted for an approach with strength /...

Hi Charr, As we discussed a few months before I'm still impressed you won't have muscles while benching 100kg for 10 reps. It points to a projected 300 lbs 1RM, that is a well known milestone for BP. I still don't see how one could reach such a mark without gaining size. Are you PRETTY SURE...

Yes! And their facial expressions are the funniest part of it.

Deadlifts 5,5,5 100kg Chins 5,5,5 BW OHP 5,5,5 44kg Squat 5,5,5 78kg Bench 5,5 88kg Calf raise 10,10,9,9 70kg Face pulls 8,8,8 47kg

I had been feeling rear delt pain after doing chins for some time. I started doing facepulls and the pain was gone, but I really can't establish a direct relation between these two things.

Not completely. I still have some pain and stifness when I wake up on morning but the majority of time I'm feeling good. Funny thing is that I feel nothing when training, even during the deads. No pain at the gym.

Today was second session of 5's: Deadlifts 5,5,5 94kg Chins 5,5,3,2 BW OHP 5,5,5 42kg Squat 5,5,5 70kg Bench 5,5,5 86kg Calf raise 8,8,8,8 65kg Face pulls 8,8,8 45kg Finally returned to proper bulking and got back to 220lbs BW. BF is 13% as estimated by calipers. Expecting to end current...

Jester posted a very good routine for strength on my log a few weeks ago, maybe you'd like to check it. It's centered on deadlift progression but I believe that the concept is very easy to translate for other lifts. It seems very solid but unfortunately I don't have a way to perform it now...

Google "dup bodybuilding" and you'll get on the first page some good sources for an overview. There are some example routines on most of these sites.

Browner, If you allow me a question ...if your goal is purely strength why don't you do a DUP program? There are studies supporting undulating periodization as being superior to linear programs. And it's less boring...

Yes, I didn't see it. Thanks.

Returned to HST last Wednesday. Today's log: Deadlifts 10,10 78kg Pulldowns 10,8,2 77kg OHP 10,8,2 36kg Squat 10,10 62kg Bench 10,8,2 70kg Calf raise 12,12,12 65kg Facepulls 12,12 40kg Felt shitty today, low energy. My diet has been lousy last 10 days, lots of work and daily tasks. My back...

Hell, no! Why so many lifts? You could simply stop on the rows and above. There's plenty of overlap between bench, push-ups and dips. Same for deads and shrugs. Doesn't seem necessary IMO. Biceps curls aren't necessary either. If you want to do direct arm training and in case you cut the...

Well, considering that people would look at you like the Shrek monster if you go into a gym bare foot (at least in my gym that's the way it is) you could consider an intermediary solution like Vibram FiveFingers. I also found that is very comfortable to do deads without shoes but I'm still...

After some days using antiinflamatory gel I'm much better. There is some minor pain in certain positions, specially when stretching the back but for the big part of daily movements I feel no pain. I decided to turn my forced rest on a mini-SD. Next Wednesday I should return HST with around 80%...

Excellent video. I agree almost entirely with him, except that we can use a 6 months horizon instead of the entire year proposed on the video. I believe that with the correct nutrition, effort AND observation/control anyone is able to evaluate a routine after six months.

Thanks TangoDown. I'm pretty sure is the erector. I took anti inflammatory yesterday but I still woke up today with a lot of pain. If I don't wake up better tomorrow I will see a doctor. Any ideas on how should I rehabilitate from it? I'm thinking of taking a "forced" SD and doing at least a...