Comparison Between Nonlinear and Linear Periodized Resistance Training

Abstract

The aim of this study was to investigate the effects of nonlinear periodized (NLP) and linear periodized (LP) resistance training (RT) on muscle thickness (MT) and strength, measured by an ultrasound technique and 1 repetition maximum (1RM), respectively. Thirty untrained men were randomly assigned to 3 groups: NLP (n = 11, age: 30.2 ± 1.1 years, height: 173.6 ± 7.2 cm, weight: 79.5 ± 13.1 kg), LP (n = 10, age: 29.8 ± 1.9 years, height: 172.0 ± 6.8 cm, weight: 79.9 ± 10.6 kg), and control group (CG; n = 9, age: 25.9 ± 3.6 years, height: 171.2 ± 6.3 cm, weight: 73.9 ± 9.9 kg). The right biceps and triceps MT and 1RM strength for the exercises bench press (BP), lat-pull down, triceps extension, and biceps curl (BC) were assessed before and after 12 weeks of training. The NLP program varied training biweekly during weeks 1-6 and on a daily basis during weeks 7-12. The LP program followed a pattern of intensity and volume changes every 4 weeks. The CG did not engage in any RT. Posttraining, both trained groups presented significant 1RM strength gains in all exercises (with the exception of the BP in LP). The 1RM of the NLP group was significantly higher than LP for BP and BC posttraining. There were no significant differences in biceps and triceps MT between baseline and posttraining for any group; however, posttraining, there were significant differences in biceps and triceps MT between NLP and the CG. The effect sizes were higher in NLP for the majority of observed variables. In conclusion, both LP and NLP are effective, but NLP may lead to greater gains in 1RM and MT over a 12-week training period.

Traditional vs daily undulling periodization in strength and local muscle endurance gains on trained men

“…Several studies also observed chronic differences regarding distinct methods of periodization (Simão et al, 2012;Bartolomei et al, 2014;de Lima et al, 2012;Painter et al, 2012). The previous investigations differ from our experiment mainly for the population and RE methodology applied.…”

“…Similarly to Simão et al (2012) and Painter et al (2012) we found increments (verified by ESs) in maximum strength (1-RM) regardless of the periodization method, even though the population was composed of well-trained individuals. Furthermore, we found changes in local muscle endurance and this adaptation may be due to the variations in load zone, volume and rest interval length.…”

“…The previous investigations differ from our experiment mainly for the population and RE methodology applied. Specifically, Simão et al (2012) investigated the effects of undulling (non-linear) and traditional (linear) periodization linear RE on muscle thickness and strength, measured by an ultrasound technique and 1-RM, respectively. Thirty untrained men were assigned to 3 groups.…”

“…To achieve an optimal training stimulus, one should consider the inclusion of systematic variations on RE routines throughout a determined period (Kraemer and Ratamess, 2004). This method was applied to RE since the 1950s and has grown in popularity since then (Simão et al, 2012). It is well reported in the scientific literature that strength gains were higher when periodization methods are implemented compared to different or non-periodization methods (Baker et al, 1994;Bartolomei et al, 2014;de Lima et al, 2012;Miranda et al, 2011;Painter et al, 2012;Peterson et al, 2008;Prestes et al, 2009a;Prestes et al, 2009b;Rhea et al, 2002;Rhea et al, 2003).…”

“…In their results, the linear periodization group performed with a high number of repetitions may be considered an appropriate periodization model for untrained young women that would likely lead to the improvement of body composition and maximum strength performance, whereas daily undulation periodization was more effective for the development of local muscle endurance. In another investigation, Simão et al (2012) reviewed the effects of undulation periodization (non-linear periodization) and traditional (linear) periodization RE on muscle thickness and strength. In conclusion, both linear and nonlinear periodization were effective, but non-linear periodization may lead to greater gains in strength and muscle thickness in untrained men over a 12-week training period.…”