The Daily Undulating Periodization Cycle
Daily Undulating Periodization (DUP) is a way of structuring training where different rep ranges are targeted throughout the week. The pinnacle study on DUP versus block periodization occurred in 2002 by Rhea and colleagues. (A comparison of linear and daily...
Linear Periodization Enhanced for Strength AND Hypertrophy
Linear Periodization (LP) is the original approach to periodizing training. It is the basis for so many other periodization models, and it has been the most studied of the bunch. Common implementation of LP looks like this: Week 1: 10 Reps Week 2: 8 Reps Week 3: 6...
The Strength Phase on the Evolved Programs
On the heels of the metabolite training block, we now embark on the strength phase. Any athlete who has been training with a high level of intensity and volume would benefit substantially from implementing this short-term change in protocol. Steve Hall coined this...
Overload: Utilization of “Dynamic Double Progression”
Before we delve into the topic of HOW TO PROGRESS, we first need to discuss the actual meaning of PROGRESSIVE OVERLOAD, and the way in which we should conceptualize overload, in general. There is a pervasive belief in the training industry that progressive overload...
Metabolite Training (Metabolic Stress)
Spring/Summer 2020 consisted of an extremely productive focus on general hypertrophy across the Evolved Daily programs. The most recent macrocycle utilized a “Reverse Pyramid” approach to the accumulation period. Looking back further, it has been a great...Recent Posts
Progressing the Stimulus Blog
Intensity: Progressing the Stimulus Since the beginning of my hypertrophy style programming, I have always favored an approach that increases …
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Ascending RPE Hypertrophy Cycle
Phase potentiation is the idea that one block of training will provide leverage for additional progress in subsequent blocks. This …
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Metabolite Training Cycle Fall 2021
Following the 6-week strength cycle, we move directly into a 4-week “Metabolite” phase. After a strength cycle, work capacity is …
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