Written by aaron whitely
03 December 2009

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

periodized resistance training to increase strength. J Strength Cond Res. 2009 Dec;23(9):2437-42.