Nonlinear periodization maximizes strength gains in split resistance training routines

Area of Science:

• Sports Science
• Exercise Physiology
• Strength and Conditioning

Background:

• Periodization is a key strategy in resistance training to optimize strength gains.
• Different periodization models, including nonperiodized (NP), linear periodized (LP), and nonlinear periodized (NLP), are utilized.
• The effectiveness of these models in trained individuals using split routines requires further investigation.

Purpose of the Study:

• To compare the effectiveness of NP, LP, and NLP resistance training models.
• To assess strength gains in the leg press and bench press exercises over a 12-week period.
• To determine the optimal training model for strength development in trained men.

Main Methods:

• Twenty-seven strength-trained men were randomly assigned to NP, LP, or NLP groups.
• Participants followed split training routines for 12 weeks.
• Maximum strength in leg press and bench press was assessed at multiple time points.

Main Results:

• The NLP group showed significant strength increases in both bench press and leg press throughout the 12 weeks.
• The LP group demonstrated strength gains only up to the 8-week mark.
• The NP group exhibited no significant strength improvements over the 12-week training period.

Conclusions:

• Nonlinear periodized (NLP) resistance training was superior for enhancing both upper- and lower-body strength in trained subjects.
• LP and NP training models were less effective for strength gains in this population over 12 weeks.
• NLP may be a more effective strategy for optimizing strength development in trained individuals using split routines.