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Comparison Between Linear and Daily Undulating Periodized Resistance Training to Increase Strength

Prestes, Jonato1; Frollini, Anelena B2; de Lima, Cristiane2; Donatto, Felipe F2; Foschini, Denis3; de Cássia Marqueti, Rita1; Figueira, Aylton Jr3; Fleck, Steven J4

Journal of Strength & Conditioning Research: December 2009 - Volume 23 - Issue 9 - pp 2437-2442
doi: 10.1519/JSC.0b013e3181c03548
Original Research

Prestes, J, Frollini, AB, De Lima, C, Donatto, FF, Foschini, D, de Marqueti, RC, Figueira Jr, A, and Fleck, SJ. Comparison between linear and daily undulating periodized resistance training to increase strength. J Strength Cond Res 23(9): 2437-2442, 2009-To determine the most effective periodization model for strength and hypertrophy is an important step for strength and conditioning professionals. The aim of this study was to compare the effects of linear (LP) and daily undulating periodized (DUP) resistance training on body composition and maximal strength levels. Forty men aged 21.5 ± 8.3 and with a minimum 1-year strength training experience were assigned to an LP (n = 20) or DUP group (n = 20). Subjects were tested for maximal strength in bench press, leg press 45°, and arm curl (1 repetition maximum [RM]) at baseline (T1), after 8 weeks (T2), and after 12 weeks of training (T3). Increases of 18.2 and 25.08% in bench press 1 RM were observed for LP and DUP groups in T3 compared with T1, respectively (p ≤ 0.05). In leg press 45°, LP group exhibited an increase of 24.71% and DUP of 40.61% at T3 compared with T1. Additionally, DUP showed an increase of 12.23% at T2 compared with T1 and 25.48% at T3 compared with T2. For the arm curl exercise, LP group increased 14.15% and DUP 23.53% at T3 when compared with T1. An increase of 20% was also found at T2 when compared with T1, for DUP. Although the DUP group increased strength the most in all exercises, no statistical differences were found between groups. In conclusion, undulating periodized strength training induced higher increases in maximal strength than the linear model in strength-trained men. For maximizing strength increases, daily intensity and volume variations were more effective than weekly variations.

1Physiological Sciences Department, Exercise Physiology Laboratory, Federal University of São Carlos, São Carlos, Brazil; 2Molecular Biology of the Cell Group, Institute of Biomedical Sciences, University of Sao Paulo, São Paulo, Brazil; 3Physical Education Department, Universiy of São Caetano do Sul; and 4Sport Science Department, Colorado College, Colorado Springs, Colorado

Address correspondence to Jonato Prestes, jonatop@gmail.com.

© 2009 National Strength and Conditioning Association