The DUP Method. Fat Loss Guide. Mike Samuels with Jason Maxwell. Page2

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2 The DUP Method Fat Loss Guide Mike Samuels with Jason Maxwell Page2

3 The DUP Method Copyright 2015 by JMax Fitness All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage or retrieval system, without the prior written permission of the copyright owner and the publisher (Jason Kenneth Maxwell). There are unique embedding codes in this pdf file that track any illegal downloads or distribution. Any illegal distribution results in fines starting at $250,000. ISBN 13 (paperback): XXXXXXXXXXXXX ISBN 10 (paperback): XXXXXXXXXX ISBN 13 (electronic): XXXXXXXXXXXXX ISBN 10 (electronic): XXXXXXXXXX Trademarked names may appear in this book. Rather than using a trademark symbol with every occurrence of a trademarked name, we use the names only in an editorial fashion and to the benefit of the trademark owner, with no intention of infringement of the trademark. Page3

4 Disclaimer The information presented in this program is for informational purposes only and should not replace advice from a licensed medical professional. Consult with your physician before starting an exercise program. This program is designed for healthy individuals 18 years and older, and is meant for educational purposes only. All forms of exercise present risk. Do not take risks beyond your experience. If you are currently taking medication, are obese, diabetic, or have any serious illness, consult with your physician before starting any exercise and nutrition program, including this one. Jason Maxwell does not assume liability for any injury, personal loss, or illness caused by the use of this information. Page4

5 Table of Contents The DUP Method... 2 Fat Loss Guide... 2 Disclaimer... 4 Introduction... 7 Debunking the Myths... 9 Strength Work The REAL Secret to Fat Loss What Changes? DUP Fat Loss Specialization Workout Day 1: Session Session Day 2: Session Session Day 3: Session Session Accessory 1: Accessory 2: Cardio Interval Training Option Option Option Page5

6 Steady State Scheduling Weekly Overview The Ultimate DUP Fat Loss Diet Nutrition Part 2: Re-Feeds Plateau-Busting What Defines a Plateau? A Final Note: This is Mental! FTC Disclosure Page6

7 Introduction One question I m asked over and over again is: Can DUP be used for fat loss? I get it. It almost seems counterintuitive. We re constantly told that to lose weight you need lighter weights and higher reps. And, okay, that may come more from the personal trainer crowd or fancy fitness magazines, but there s still this belief that cutting fat requires changing your routine. Bullshit. There is absolutely no reason to change what you re doing, switch to lighter weights, ditch squats, deadlifts and bench presses, or move away from a strength template in order to lose fat. In fact, DUP is one of the best routines out there when you re looking to torch body fat. Here s why: The main exercises (squats, deadlifts, benches and presses) are by far the most efficient for burning calories. Even if you re using variations, such as trap bar deadlifts, incline benches and front squats, you re still hitting more muscle fibres and burning more fat than if you were doing other weight-bearing exercises. During a cut, muscle mass will be hard to keep. DUP helps maintain strength on your main lifts, which can prevent muscle atrophy. DUP is simplified, which means it s easier to retain the motor patterns needed for lifting big weights. DUP is formulated to increase strength. When you re strong, you ll hold muscle far more easily. Page7

8 During a cut, you actually want to INCREASE volume (i.e increase your total reps and/or weight), which you can do with a properly programmed DUP routine. If you re in the process of cutting weight for a powerlifting competition, there s no better routine out there than DUP. Page8

9 Debunking the Myths I guess we may also need a little myth debunking. Why do people believe that trading in big lifts for light weights and high reps will help tone muscles while cutting? Where did this idea come from? Unfortunately, it comes from the reasoning that in order to lose fat, your training needs to be as much of a muscle-burning sweat-fest as possible. But this is just backward. By training your muscles to the point of extreme fatigue every session, you may burn calories, but your recovery takes a massive hit. You ll be in a calorie deficit, which means that recovery is already impaired. If you re training to the point of failure (or beyond, by using forced reps, paused sets and the like) you simply cannot recover. You ll get smaller! And losing mass is the last thing anyone wants. Not only that, but remember how we talked about sarcomplasmic and myofibrillar hypertrophy back in the main manual? Well, that stands here too. When you focus on high reps, you only train for sarcomplasmic hypertrophy (the fluid building aspect of muscle growth), which leads to muscle density and strength that are difficult to maintain. Page9

10 Strength Work The REAL Secret to Fat Loss Your diet should be the ultimate driver of your fat loss (more on that later), but the way you train in the gym ensures you don t lose muscle mass. In fact, I ve seen clients gain muscle mass when switching over to DUP from a more traditional split, even while starting a cut. Such results definitely aren t typical (most of the science behind fat loss says that you can t build muscle and lose fat at the same time), but volume increases and the back to basics approach have enabled plenty of folks to add inches while simultaneously reducing body fat. Crazy, but true. The reason why DUP is such an efficient training template when you re getting lean is because of the consistent increases in volume. Each week is carefully programmed to manipulate loading and intensity, which means you can increase volume week to week and block to block to gain strength and preserve muscle while dropping body fat. What Changes? You may be wondering: If DUP is just so great for fat loss, why do I need to change anything? Couldn t I just run one of the original templates, a specialization variation or even the accelerator program? You absolutely could. And it would work well. But do you want it to just work well? Personally, I d rather you get the best results possible, which means making a few changes. Page10

11 We re not talking a complete program overhaul, or heaven forbid going for a light weight/high rep version of DUP, but we will make a few changes. For starters, we ll program in some cardio. It ll be just enough to boost calorie burn, but not enough to affect your recovery. Second, we ll slightly manipulate the volume, and the increases from week to week will be a little different. They ll be smaller so you can make gradual progress and keep your strength up. You might be able to keep making big jumps in weight and/or reps week to week while cutting, especially if you re new to weight training or to DUP itself, but most intermediate and advanced lifters will find large strength gains much harder to maintain. Hence, we ll focus on baby steps so you can keep getting stronger throughout your entire cut. Finally, there s the diet section. They say abs are made in the kitchen, not the gym. Well, that s not entirely true, but you do need to nail your diet. Just like with our muscle-building specialization, you get a complete section on planning a fat loss diet to fit your DUP program. With that, let s dive into your routine. Page11

12 DUP Fat Loss Specialization Workout Let s go over the premise first. This program will set you up with 5 days per week of weight training. Could you do 3 or 4? Sure, but it wouldn t be optimal. 6 or 7? Again, you could, but that might bring you too close to burning out. Besides, your plan includes specific, scheduled cardio for a reason. Such changes might throw off your overall routine. The main change you ll notice is that you ll be lifting twice on some days. Now, this isn t an absolute necessity, and if you can only hit the gym once, simply combine two sessions into one. However, if you can train twice, you should. When you re in a calorie deficit, you might need a little longer to rest between sets, your mental energy will dwindle, and you might notice that sessions become more of a struggle. But when you split one long session into two shorter sessions, it s much easier to maintain drive and focus, preserve movement quality, keep your strength and train in a more productive manner overall. So if you can hit the gym twice a day on these days do it! Page12

13 Day 1: Session 1 - Weight Exercise Sets Reps Week 1 Week 2 Week 3 Category Deadlift % Increase Increase Strength to 4 sets to 5 sets Deadlift 1 AMRAP 82.5% 82.5% 82.5% Strength Plus Bench Press % + 5lbs + 5lbs Hypertrophy Session 2 - Weight Exercise Sets Reps Week 1 Week 2 Week 3 Category Squat % 75% 75% Power Overhead Press 5 5 RPE 9 RPE 9 RPE 9 Accessory Page13

14 Day 2: Session 1 Weight Exercise Sets Reps Week 1 Week 2 Week 3 Category Squat % Increase Increase Strength to 4 sets to 5 sets Squat 1 AMRAP 82.5% 82.5% 82.5% Strength Plus Deadlift % + 5lbs + 5lbs Hypertrophy Session 2 - Weight Exercise Sets Reps Week 1 Week 2 Week 3 Category Bench % 75% 75% Power Press Barbell Row 5 5 RPE 9 RPE 9 RPE 9 Accessory Page14

15 Day 3: Session 1 - Weight Exercise Sets Reps Week 1 Week 2 Week 3 Category Bench % Increase Increase Strength Press to 4 sets to 5 sets Bench Press 1 AMRAP 82.5% 82.5% 82.5% Strength Plus Squat % + 5lbs + 5lbs Strength Session 2 - Weight Exercise Sets Reps Week 1 Week 2 Week 3 Category Deadlift % 75% 75% Power Squat % +5lbs +5lbs Hypertrophy Page15

16 Accessory 1: Weight Exercise Sets Reps Week 1 Week 2 Week 3 Chins/ Pullups RPE 9 RPE 9 RPE 9.5 Pulldowns RPE 9 RPE 9 RPE 9.5 Cable Rows RPE 9 RPE 9 RPE 9.5 Lateral Raises RPE RPE 9 RPE 9.5 Curls RPE 9 RPE 9 RPE 9.5 Pushdowns RPE 9 RPE 9 RPE 9.5 Calves RPE 9 RPE 9 RPE 9.5 Accessory 2: Weight Exercise Sets Reps Week 1 Week 2 Week 3 Machine RPE 8 RPE 8 RPE 9 Rows Face Pulls RPE 8 RPE 8 RPE 9 Pulldowns RPE 8 RPE 8 RPE 9 Rear Delts RPE 8 RPE 8 RPE 9 Curls RPE 8 RPE 8 RPE 9 Pushdowns RPE 8 RPE 8 RPE 9 Calves RPE 8 RPE 8 RPE 9 Page16

17 Cardio Cardio is a double-edged sword. Some athletes loathe it and would rather cut calories than spend even one minute on a treadmill or an elliptical. Others are happy to include some, especially if it means they get to eat a little more, see quicker weight drops on the scale or start seeing abs sooner. The approach we ll take here is a moderate one. Too much cardio can impact recovery (i.e. you ll get weaker), while not enough means you ll have to endure a pretty miserable diet to see any noticeable fat loss. The two most common types of cardio are steady state and interval training. Steady state is just as it sounds you work at a steady (usually low to moderate) pace for a sustained duration. High Intensity Interval Training (HIIT) combines bursts of very tough (but short) maximum effort with longer, lower-intensity rest/recovery periods. Again, a middle-ground approach is best here and it s the one we ll take, with one steady state and one interval session per week. You could switch it up and go with two steady state session if you like, but you ll end up spending more time in the gym. Likewise, two HIIT sessions would work just fine, but you ll probably find this takes its toll on your legs and causes your squat strength to drop. Interval Training You ve got 3 different options for your HIIT sessions: Option 1- Pick any piece of cardio equipment (sprints/hill sprints outside are fine too) Warm up at a steady pace for 5 minutes Page17

18 Push to 100% maximum effort for 30 seconds (you should be gassed after this) Go steady for 120 seconds Repeat this 30 seconds on/120 seconds off 4 times Steady 5-minute cool down Total workout time = 22.5 minutes Option 2- Pick any piece of cardio equipment (again, sprints/hill sprints outside are fine) Steady warm for 5 minutes Push to 100% maximum effort for 20 seconds Go steady for 100 seconds Repeat this 20 seconds on/60 seconds off 6 times Steady 5-minute cool down Total workout time = 20 minutes Option 3- Pick any piece of cardio equipment (sprints/hill sprints outside are fine too) Steady warm up for 5 minutes Push to 100% maximum effort for 15 seconds Go steady for 45 seconds Repeat this 15 seconds on/45 seconds off 8 times Steady 5-minute cool down Total workout time = 19 minutes Steady State This couldn t be simpler. Pick a piece of cardio equipment and work for 45 minutes at a moderate pace. By moderate we re talking an effort level of 6 to 7 out of 10. You should break a light sweat and be a little out of breath, but still be able to hold a conversation. Alternatively, you could head out for a brisk walk, go hiking, cycling or climbing, or even play a sport for an hour or so. Page18

19 You should look at this as an activity rather than training so pick something you enjoy. Scheduling When you do your cardio is up to you. There s only 1 rule: NEVER do it directly before a weights session. If you re hitting the weight room in the evening, cardio in the morning is fine. Otherwise, do it on another day or directly after lifting. Page19

20 Weekly Overview There s no set way you have to structure your fat loss plan for DUP, but this overview works really well if you need something to follow. Not only does it help avoid burnout, it also gives a decent gap between your main sessions and allows you to have one complete rest day, with a whole range of intensities in between. Monday DUP Workout 1 Tuesday Accessory 1 Wednesday DUP Workout 2 Thursday HIIT Cardio Friday DUP Workout 3 Saturday Accessory 2 + Steady State Sunday Rest Page20

21 The Ultimate DUP Fat Loss Diet As discussed in the nutrition manual, calories matter first and foremost when looking to lose fat. We ll use the same recommendations regarding calorie intake here: To Lose Fat Calories = BW in lbs x 10 to 13 You can go ahead and completely rule out that 10x bodyweight idea. With the training you re doing here, there s no way you want to eat that little while trying to build strength and lose fat. Even 11 is pushing it. Only go with 11 if you have more than 25 pounds to lose or if your athletic activity is limited to the gym. Otherwise, I d suggest: Sedentary Women = BW in lbs x 12 Sedentary or Moderately Active Men/Women = BW in lbs x 13 Active Men/Women = BW in lbs x 14 That calculation will show how many calories you should be consuming every day (but we ll have a slight variation in just a moment). The next step is to work out your protein: Protein = BW in lbs x 1.2 Why 1.2 and not 1 as recommended in the regular nutrition manual? Well, protein is muscle-sparing, so you ll want a little more to ensure you keep your lean mass while in a calorie deficit. 1 gram per pound would be okay, but to guarantee your strength and size, shoot for 1.2. Page21

22 Multiply your protein intake by 4 to get how many calories this equates to, then subtract this from your total calorie intake. For instance, a moderately active male weighing 180 pounds would do: 180 x 13 = 2, x 1.2 = 216 grams of protein 216 x 4 = 864 calories 2, = 1,476 calories left from carbs and fat. Again nice and simple. Our guy would simply aim to hit his 2,340 calories (give or take about 50), shoot for around 216 grams of protein, then let everything else fall as it may. Page22

23 Nutrition Part 2: Re-Feeds We all have those days when trying to lose fat where everything just feels harder. Your energy is low, you re hungry, tired and sore. Well, there s good news you can take a re-feed day! A re-feed involves increasing your calorie intake (mainly from carbs) back up roughly to maintenance levels. This does 2 things: 1. Gives you a mental boost and something to look forward to, without descending to a cheat meal that might screw up your progress. 2. It can improve muscle recovery and raise your levels of leptin and T3 hormones that regulate metabolism. As you diet, these drop and fat loss slows down. By boosting them, you give your progress a kick-start. Here s what to do: Pick your 2 hardest training days per week. (Hint: It makes sense to pick two of the days you train twice a day.) Add 500 calories to your target calorie intake (primarily from carbohydrates). Plan your nutrition as usual, then find 500 calories worth of carb-based foods such as bread, pasta, fruit, pretzels, sports drinks, rice cakes, baked chips, etc. Split these carbs evenly throughout the day, but aim to have at least 40% of them pre- and post-workout. Page23

24 Plateau-Busting One final note to touch on is plateau-busting, as you ll inevitably stall at some point in your fat loss journey. It s that you re doing anything wrong, it s simply that fat loss gets more difficult as your bodyweight drops and your metabolism adapts. From a training standpoint, you might need to do several things: 1. Lower your training maxes. If you re missing lifts or using bad technique, lower your training maxes 5 to 10% and recalculate your working weights. 2. Don t increase your training maxes between blocks. The main manual recommends that you add 5 to 20 lbs to your working maxes between each 4-week block, following your deload. This should be possible when losing fat with DUP, but it isn t a given. So don t worry if you feel you need to repeat a block using the exact same weights. 3. Add cardio. Don t go crazy, but if your fat loss stalls, tag 15 to 30 minutes onto your steady state session and add an interval or two to the HIIT workouts. As for diet? You can do 2 things if your progress plateaus (we ll define plateau in just a moment): 1. Lower your regular day s calorie intake by 25 to 75. If your calorie intake is pretty high to start with (i.e. 2,800+) then a drop of 50 to 75 is a good start. However, if you re on the lighter side and only eating 1,500 to 2,000, go with a 25 (50, at most) calorie drop. Page24

25 2. Lower your re-feed days by 50 to 100 calories. Same deal more calories = go with a higher drop, fewer calories = lower drop. What Defines a Plateau? Good question. Here s what to do when monitoring progress: 1. Weigh yourself 3 times per week, first thing in the morning on an empty stomach, after you ve been to the bathroom. 2. Take an average of these 3 weigh-ins and look at them once a week. 3. Take measurements around your waist, hips, thighs and arms once a week, making sure to always measure in the same place. 4. Take front, back and side photos once a week, either in your underwear or a swimsuit. Pick a day every week to assess your progress. You ll know you re on the right track if you have: Lowered your average weight Decreased measurements Seen an improvement in physical appearance No need to change anything. If, however, you can t see any progress at all, then incorporate either the small calorie cut or the cardio addition. Page25

26 A Final Note: This is Mental! Fat loss can be a mental battle. It s easy to think you re not making progress and become overly hard on yourself. That s why it can sometimes help to have the insight of an objective third party. Ask people you respect to give a second opinion on your progress, hire a coach or recruit an accountability partner to help keep you on track. Becoming a member of an interactive, online community is another good tactic, as this not only means you get the help and advice of others, but it also pushes you to stay on course with your diet and training. Page26

27 FTC Disclosure As of December 1st, 2009, the FTC requires that we disclose whenever there could be hidden interests or unspoken biases related to recommendations. Although I support and truly believe in all the products I recommend in this ebook, for legal reasons, let s assume that they pay me loads of cash so I can race dolphins in my yacht, golf with celebrities, and have a butler named Alfred. Page27