DUP vs. Westside

Okay, I’ll come right out and admit, that’s a bit of a clickbaity title. But stick with me on this one. It’s all for a good reason; I have a few things to illustrate with this one.

First thing to get out of the way, when I say Westside, I mean more generally Conjugate-style training where there is an upper/lower split with Max Effort and Dynamic Effort days for each. Conversely when people think of DUP they think of the very specific exercise selection usually 3-4 days a week with undulating reps/sets/intensity and probably and AMRAP thrown in.

Here’s where I might blow your mind: DUP and Westside are blood brothers. In fact, Westside is DUP to a large degree. First thing to understand, DUP simply means Daily Undulating Periodization. DUP != the strategy I mentioned above which is used by many in the strength game including Layne Norton. That strategy is just one specific implementation of DUP. Westside is another strategy which utilizes DUP.

Westside is DUP because it undulates a lot of variables. It undulates Intensity, Reps, and Sets. It may only undulate between two days but DUP makes no claim as to how many undulations there must be. So there you have it. Westside, which many claim doesn’t work for raw lifters, and DUP, which is heralded as one of the best raw programming styles are opposite sides of the same coin.

So what’s my point in all this? What I’m trying to illustrate is what I spoke about in my last essay, that you should understand the underlying priciples of programming so that you don’t get bamboozled into thinking that one style of programming is THE ONE TRUE WAY (TM).

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