Comparison between linear and daily undulating periodized resistance training to increase strength

Area of Science:

• Exercise Physiology
• Sports Science
• Strength and Conditioning

Background:

• Periodization is crucial for optimizing resistance training outcomes.
• Linear periodization (LP) and daily undulating periodization (DUP) are common training models.
• Comparing the efficacy of LP and DUP for strength and hypertrophy is important for practitioners.

Purpose of the Study:

• To compare the effects of LP and DUP on body composition and maximal strength.
• To identify the most effective periodization strategy for strength-trained individuals.

Main Methods:

• Forty men with at least one year of training experience were divided into LP and DUP groups.
• Maximal strength (1RM) was assessed for bench press, leg press, and arm curl at baseline, 8 weeks, and 12 weeks.
• Training interventions lasted for 12 weeks.

Main Results:

• Both LP and DUP groups showed significant strength increases across all exercises.
• The DUP group demonstrated consistently higher percentage increases in 1RM for bench press, leg press, and arm curl compared to the LP group.
• DUP showed significant strength gains at 8 weeks, while LP gains were primarily observed at 12 weeks.

Conclusions:

• Daily undulating periodization (DUP) is more effective than linear periodization (LP) for enhancing maximal strength in trained men.
• Varying daily intensity and volume (DUP) appears superior to weekly variations (LP) for maximizing strength adaptations.
• DUP may be a more optimal periodization strategy for strength-trained individuals seeking greater strength gains.