A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength.
The purpose of this study was to compare linear periodization (LP) and daily undulating periodization (DUP) for strength gains. Twenty men (age = 21 +/- 2.3 years) were randomly assigned to LP (n = 10) or DUP (n = 10) groups. One repetition maximum (1RM) was recorded for bench press and leg press as a pre-, mid-, and posttest. Training involved 3 sets (bench press and leg press), 3 days per week. The LP group performed sets of 8 RM during weeks 1-4, 6 RM during weeks 4-8, and 4 RM during weeks 9-12. The DUP group altered training on a daily basis (Monday, 8 RM; Wednesday, 6 RM; Friday, 4 RM). Analysis of variance with repeated measures revealed statistically significant differences favoring the DUP group between T1 to T2 and T1 to T3. Making program alterations on a daily basis was more effective in eliciting strength gains than doing so every 4 weeks.
Rhea
Matthew R
MR
Exercise and Wellness Research Laboratory, Department of Exercise Science and Physical Education, Arizona State University, Tempe, Arizona 85287, USA.
Ball
Stephen D
SD
Phillips
Wayne T
WT
Burkett
Lee N
LN
D000293:Adolescent; D000328:Adult; D001132:Arm / Q000502:physiology; D001823:Body Composition / Q000502:physiology*; D015444:Exercise / Q000502:physiology*; D006801:Humans; D007866:Leg / Q000502:physiology; D008297:Male; D018482:Muscle, Skeletal / Q000502:physiology*; D010507:Periodicity; D010806:Physical Education and Training / Q000379:methods; D013647:Task Performance and Analysis; D014891:Weight Lifting / Q000502:physiology*