When it comes to being efficient in strength training, we have to take into account many variables, among which is volume, which is the total amount of work done in a given period of time. The intensity, which is weight used or training frequency, which is How many times do we work the same muscle group? over a period of time, usually a week.
On the other hand, there is a variable that is the way of progressing, that is, if a linear or undulating progression is made.
Periodization allows for systematic, sequential, and integrative scheduling and scheduling of training sessions to maximize specific physiological adaptations for increasing muscle mass.
The forms of periodizationas I mentioned before, commonly used are the linear or classical periodization model and the nonlinear or undulating periodization model.
According to some authors, Linear undulation gradually increases the intensity of training and decreases the volume, and these changes are made approximately every four weeks. On the other hand, non-linear is characterized by more frequent alterations in intensity and volume. Wave periodization models can be performed on a weekly or daily basis.
Current empirical evidence provides information on training frequency, volume, rest intervals, and repetition ranges. Despite these general evidence-based suggestions for designing a muscle hypertrophy training protocol, there is a paucity of evidence regarding the different periodization strategies.
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Linear periodization vs undulating periodization
Most strength training programs use some form of periodization. but it is not yet clear whether the effectiveness of periodization is mainly with the form of periodizationor more determined by the variable structure of the training programs (those discussed above) and the differences in training volume.
To verify which may be more effective, the study by Jozo Grgic et al. carried out a systematic bibliographic search in accordance with the guidelines of Preferred Reporting Items for Systematic Reviews and Meta-Analyses.
A total of 1,867 records were found in the primary search. A total of 36 documents were read in their entirety to assess their inclusion. A total of 16 studies were found to have the potential to meet all the inclusion criteria.
Finally, the final number of studies included in this review was 13, with five studies that used direct measures of muscle hypertrophy and eight studies that used indirect measures of muscle hypertrophy.
What are the conclusions of the study
The study comparing linear periodization and undulating periodization approaches to strength training indicated that the effects of the two periodization models in muscle hypertrophy measures are similar.
Nevertheless, More research is needed in this area, particularly among trained people and clinical populations. Those interested in achieving maximal muscle hypertrophy should focus on training volume and progressive overload, while the use or choice of a periodization model may be a matter of individual preference.
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