Beerbiceps

Picture: After 4 months of DUP, my progress. Alright, so I used DUP—Daily Undulating Periodization. DUP is all about varying the intensity and volume of your workouts throughout the week, not only to avoid plateaus but also to boost muscle growth and strength. I tweaked my strength training days so I was hitting different rep ranges and intensities. Let's break it down. Weekly Schedule with DUP: Monday: Upper Body Strength Training (Heavy) - Warm-Up: 10 minutes (dynamic stretching, light cardio) - Bench Press: 4 sets of 4-6 reps (Heavy Weight) - Bent Over Rows: 4 sets of 4-6 reps (Heavy Weight) - Shoulder Press: 3 sets of 6-8 reps - Pull-Ups/Assisted Pull-Ups: 3 sets of 4-6 reps (Weighted if possible) - Dumbbell Bicep Curls: 3 sets of 8-10 reps - Tricep Dips: 3 sets of 8-10 reps (Weighted if possible) - Cool-Down: 10 minutes (static stretching) Tuesday: Cardio/HIIT - No change here. The plan is solid for burning fat and improving endurance. Wednesday: Lower Body Strength Training (Moderate) - Warm-Up: 10 minutes (dynamic stretching, light cardio) - Squats: 4 sets of 8-10 reps (Moderate Weight) - Deadlifts: 4 sets of 8-10 reps (Moderate Weight) - Lunges: 3 sets of 12-15 reps per leg - Leg Press: 3 sets of 12-15 reps - Hamstring Curls: 3 sets of 8-10 reps - Calf Raises: 3 sets of 12-15 reps - Cool-Down: 10 minutes (static stretching) Thursday: Active Recovery (Yoga/Stretching) - 30 minutes focusing on flexibility and relaxation. Crucial for recovery and mobility. Friday: Full Body Strength Training (Light) - Warm-Up: 10 minutes (dynamic stretching, light cardio) - Clean and Press: 4 sets of 8-10 reps (Light Weight) - Deadlifts: 3 sets of 12-15 reps (Light Weight) - Pull-Ups: 3 sets of 8-10 reps (Assisted if needed) - Squats: 3 sets of 12-15 reps (Light Weight) - Push-Ups: 3 sets to failure - Plank: 3 sets of 60 seconds - Cool-Down: 10 minutes (static stretching) Saturday: Cardio/HIIT - Same as Tuesday. Keep the heart rate up and metabolism fired. Sunday: Rest/Active Recovery (Light Walk) - Perfect for shaking off any residual fatigue and resetting for the upcoming week. Nutrition Plan: - No changes here. Balanced, nutrient-rich diet. Tracking Progress and Tips for Success: - Follow the same method for tracking progress and stay consistent with your workouts and nutrition. - Rest and recover. The varied intensity will be demanding, so take recovery seriously. - Form and technique are non-negotiable. Stick to proper forms to prevent injuries. - Keep the right mindset. Stay positive and trust the process. This variation with DUP will keep your body guessing and change your physique.

Sure, it's fun to make jokes about his questions and podcast or call it cringe etc. But that's exactly what he wants you to do. He's basically the Rakhi Sawant of podcasters. Any attention is good attention for him since it's free publicity. He intentionally asks dumb/weird questions because - 1. Inspired by Joe Rogan who also doesn't hold back from asking seemingly obvious questions 2. Many people do have them in their mind as well, just too afraid to ask 3. Even memes and ridicule make him a well known brand and personality outside of his target audience He's definitely super smart, trying to act dumber than he is because it lets him get away with stuff. It was obvious enough when he came to Nikhil Kamath's podcast. Plus the diverse categories he's exploring, along with the level of folks he now has access to is pretty impressive all things considered. I used to dismiss him mostly, but I've come to realise he's going to be a force to reckon with in the years to come. Wouldn't be surprised to see him in politics either.

I joined the gym one month ago. My budget does not allow PT so I am doing exercise based on suggestions of the common trainer. Now I have learned equipment names and a few exercises. My gym's trainers don't focus much on the core. I have to pull that one. I have noted my last week's routine. I would like to have your suggestions. 1. Back - Chin Ups Machine 12 Rep * 2 - Pull Ups(Chin Dip Assist Machine) 12 Reps * 2 - Seated Row Machine 12Reps * 4 - Pull Down Leverage Machine 12 Reps * 4 - V-Group Lat Pull Down with Crossover machine 12 * 4 - Reverse Grip Back Row machine 12 * 3 2. Biceps - Straight Dumbbell 12 Rep * 4 - Hammer Dumbbell 12Reps, 10 Reps, 10 Reps, 8 Reps - Reverse Grip Cable Curls 12 Reps, 10 Reps, 10 Reps, 8 Reps - Rope Cable Biceps Curls 12 Reps, 10 Reps, 10 Reps, 8 Reps - Cumber Curl Machine 12 Reps, 8 Reps, 8 Reps, 6 Reps - Abs Crunch Machine 30 Reps, 20 Reps 3. Chest - Push Ups 15 Reps, 12 Reps, 10 Reps, 5 Reps, 5 Reps - Bench Press 12 Reps, 12 Reps, 10 Reps, 6 Reps, 5 Reps - Incline Bench Press 12 Reps, 12 Reps, 8 Reps, 8 Reps - Butter Fly 12 Reps, 12 Reps, 8 Reps, 4 Reps, 4 Reps - Dumbbell Pullover 12 Reps, 12 Reps, 10 Reps, 10 Reps 4. Tricpes - Diamond Pushup 15 Reps, 11 Reps, 10 Reps, 5 Reps, 5 Reps - Rope Triceps Extension 12 Reps, 12 Reps, 12 Reps, 12 Reps, 8 Reps - Triceps Pushdown with cable and straight bar 12 Reps, 12 Reps, 12 Reps, 10 Reps - Over Head Dumbbell single hand 12 Reps * 4 - Over Head Dumbbell both hands 12Reps, 10 Reps, 8 Reps, 8 Reps - Bench Dip 14Reps, 12 Reps, 10 Reps, 10 Reps 5. Legs/Core - Squats 12 Reps * 4 - Smith Machine Squats 12 * 3 - Leg Extension Machine 12Reps * 4 - Crunches(open hand) 12*4 - Abs Crunch Machine 20 Reps * 4 - Roller Coaster 20Reps * 4 - Plank 1.5 Mins, .5 Mins, .5 Mins

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