Non-Linear Periodization Better for Strength Gains than Linear Periodization
What’s the
best way to get stronger? It’s not just
going into the gym and lifting heavy every day.
Periodization involves systematic training variation accomplished by
alternating training volume and intensity, with the objective of optimizing
performance and recovery.
The
classical method of linear periodization (LP) divides typical strength training
into different periods or cycles: macrocycles (9-12 months), mesocycles (3-4
months), and microcycles (1-4 weeks), increasing intensity gradually while
training volume is reduced between and within these cycles as training
progresses. Another form of periodization used is undulating or nonlinear,
which is characterized by more frequent alterations in intensity and volume. Typically,
3 training zones (4-6, 8-10, and 12-15 repetition maximum have been used on a
weekly basis in studies comparing nonlinear periodization with nonvaried
programs and with LP programs. Therefore, the goal of the present study was to
compare the efficacy of LP with microcycles lasting 1 week and DUP with 2
training volumes and intensities in the same week of training for maximal
strength gains and body composition changes, in experienced weight-trained men.
Researchers compared the strength gains between Linear Periodization
and undulating periodization weight training programs over 12 weeks of training. The volume and intensity of both periodization
programs were equated.
Results
showed that both the LP and DUP programs caused
significant increases in maximal strength of both the upper (bench
press, arm
curl) and lower body (leg press) in men with at least 1 year of
strength
training experience. However, the DUP program produced a higher
percentage
increase in strength, in the upper and lower body, compared with the LP
program. After 12 weeks of training, the LP program increased maximal
strength
14.4 and 25.7% in bench press and leg press, respectively, while the
DUP
program resulted in maximal strength gains of 28.8 and 55.8% in the
bench press
and leg press, respectively. Lifting smarter not harder is the best way
to increase strength gains. Changing your volume on intensity on a
regular basis will lead to greater strength gains than just lifting
heavier every week.
Prestes J, Frollini AB, de Lima C, Donatto FF, Foschini D,
de Cássia Marqueti
R, Figueira A Jr, Fleck SJ. Comparison between linear and
daily undulating