Block vs. Weekly Undulating Periodized Resistance Training Programs in Women

Area of Science:

• Exercise Physiology
• Sports Science
• Human Performance

Background:

• Resistance training programming is crucial for optimizing strength and hypertrophy.
• Block periodization (BP) and weekly undulating (WUD) models are common training strategies.
• Understanding the comparative efficacy of these models in women is important.

Purpose of the Study:

• To compare the effects of BP and WUD resistance training on maximal strength and muscle hypertrophy in recreationally trained women.
• To determine which periodization model yields greater improvements in lower-body and upper-body strength and size.

Main Methods:

• Seventeen recreationally trained women were randomized into either a BP or WUD group.
• Both groups underwent 10 weeks of resistance training, 3 days per week, using identical exercises.
• Strength and anthropometric measures were assessed before and after the 10-week intervention.

Main Results:

• Both BP and WUD groups showed significant gains in strength and power.
• The WUD group exhibited significantly greater improvements in lower-body strength (+27.7%) compared to the BP group (+15.2%).
• Arm muscle hypertrophy was significant in both groups, but thigh muscle growth was significant only in the WUD group (+5.8%).

Conclusions:

• The WUD model appears more effective than the BP model for enhancing maximal strength and lower-body muscle hypertrophy in women.
• Training program design, specifically volume distribution, impacts adaptation outcomes in female trainees.