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Daily Undulating Periodization (DUP) Training
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Maximize Muscle Gains With This Brilliant Training Method

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Whether your goal is to lose fat or build muscle, manyfitness experts agree thatthere is one type of training you should prioritize over all others —strength training.

Now, when I say strength training, I’m not talking about going to the gym and pumping out 3 sets of 10on biceps and triceps every other day. No, I’m talking about pure, unadulterated, strength training. The type of training that separates the men from the boys; where you’re actually a little bit scared to get under the bar.

There are many different programs out there that focus on helping you Marni Cashmere Knit Cardigan Cheap Discount Sale 0FJyWPE6O
: 5x5, 5/3/1, Westside, etc. In this article, were going to talk about one of the best and most fun (in my opinion) programs for increasing your overall strength: daily undulating periodization (DUP).

DUP is a method of programming that has you performing a core set of movements three or more times per week, working in different rep ranges with each session.

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Let’s look at each component individually:

Daily: Undulating: Periodization:

So basically, you are performingthe same exercises during everyworkout, just with different loads and rep ranges. But won’t training like this lead to overtraining, excess fatigue, and injury?Actually,no —for a couple ofreasons.

One, the change in rep scheme and load ensures that you are not overworking a singlearea. Not only that, but the higher frequency of work increases yourbody’s motor learning capabilities. Basically,this means that the more you perform an exercise, the better you get at it.

In addition, increased training frequency increases muscle protein synthesis, leading to more strength and more muscle gains over time.

Since this may be your first introduction to DUP, we’ll start off with a basic sample program that has you performing squats, deadlifts, and bench press three times aweek. But you will be performing the exercises in different rep ranges each day:These are usually classified as power, strength, and hypertrophy.

Example Request

Note

The policy value shown in the preceding example is the URL-encoded version of the following policy:

Also, note that the parameter in the example is meant as a placeholder for the authentication information—that is, the —that you must include with AWS HTTP API requests. We recommend using the AWS SDKs to create API requests, and one benefit of doing so is that the SDKs handle request signing for you. If you must create and sign API requests manually, go to Signing AWS Requests By Using Signature Version 4 in the to learn how to sign a request.

In addition to the temporary security credentials, the response includes the Amazon Resource Name (ARN) for the federated user and the expiration time of the credentials.

Example Response

Note

stores the policy in a packed format. returns the size as a percentage of the maximum size allowed so you can adjust the calling parameters. For more information about the size constraints on the policy, go to AssumeRole in the .

This API operation returns a set of temporary security credentials for federated users who are authenticated through a public identity provider. Examples of public identity providers include Login with Amazon, Facebook, Google, or any OpenID Connect (OIDC)-compatible identity provider. This API is useful for creating mobile applications or client-based web applications that require access to AWS in which users do not have their own AWS or IAM identities. For more information, see About Web Identity Federation .

Instead of directly calling AssumeRoleWithWebIdentity , we recommend that you use Amazon Cognito and the Amazon Cognito credentials provider with the AWS SDKs for mobile development. For more information, see the following:

in the

If you are not using Amazon Cognito, you call the AssumeRoleWithWebIdentity action of AWS STS. This is an unsigned call, meaning that the app does not need to have access to any AWS security credentials in order to make the call. When you make this call, you pass the following information:

The Amazon Resource Name (ARN) of the role that the app should assume. If your app supports multiple ways for users to sign in, you must define multiple roles, one per identity provider. The call to AssumeRoleWithWebIdentity should include the ARN of the role that is specific to the provider through which the user signed in.

The token that the app gets from the IdP after the app authenticates the user.

The duration, which specifies the duration of the temporary security credentials. Use the DurationSeconds parameter to specify the duration of the role session from 900 seconds (15 minutes) up to the maximum session duration setting for the role. To learn how to view the maximum value for your role, see View the Maximum Session Duration Setting for a Role . If you do not pass this parameter, the temporary credentials expire in one hour. The DurationSeconds parameter from this API is separate from the SessionDuration HTTP parameter that you use to specify the duration of a console session. Use the SessionDuration HTTP parameter in the request to the federation endpoint for a console sign-in token. For more information, see Creating a URL that Enables Federated Users to Access the AWS Management Console (Custom Federation Broker) .

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A serene walk away from the Art Studio, this spacious Hacienda for up to two guests includes two double beds with hand carved headboards, a cozy lounge area with a wood burning stove. Traditional Mexican folk art adorn bright white washed walls beneath dark wood beams. Enjoy being close to most of the Ranch’s activities while still indulging in peace and quiet on your own private patio.

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