E-book review:"the Ultimate guide to DUP" by Nick Cheadle

Title: the Ultimate guide to DUP
eBook rating: 6/10
Author: Nick cheadle
Published: 2016
Pages: 83

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Nick Cheadle starts his book with the study regarding training frequency and how 2 times / body part/week is more optimal than the usual bro split, he then exposes his different setups for the daily undulating program, a fancy way to talk about the Heavy/medium/Light work introduced years ago by Bill Starr.
He then gives sample training routines from 3 to 6 times per week, relying on his experience, he is showing how to set the ‘DUP program’ toward strength or hypertrophy.

Pros :

• Many sample routines that give you the possibility to adapt the training to your schedule (flexibility)
• Solid program based on a well proved method
• Give you the choice between RPE and percentages.

Cons:

• the information offered in the eBook rely mainly on good sense and experience, nothing that can’t be figured out by trial and error.
• It’s important to mention that when running this kind of programs where you must squat and deadlift in the same day the lower back tends to suffer pretty much and generally:
High bar squat and conventional deadlift = moderate lower back stress
Low bar squat and sumo deadlift =moderate lower back stress
Low bar squat + conventional deadlift = excessive lower back stress
So, it’s better to avoid lower bar squat and conventional deadlift on the same day, or if your purpose is only hypertrophy to not perform the deadlift.

For whom:

The program is more for intermediate athletes than advanced ones, squatting at RPE 9 and deadlifting at RPE 6 can be really taxing for the lower back and the central nervous system.

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