Periodization: What is it good for?

Abstract

Resistance training increases muscle size and strength and is associated with numerous health benefits. For many, periodization serves as the cornerstone of programming for resistance training and is commonly touted in the literature as a superior method of training.Objective: To review the literature on the effects of periodization for those looking to improve muscle size and strength. Design and Methods: Non-systematic review. Research articles were collected using search terms such as linear periodization, non-linear periodization, non-periodized, undulating periodization, and strength training models.Results: Previous research has found no differences in muscle size between periodized and non-periodized training programs.Further, there are conflicting reports on what periodized program is superior for increasing muscle strength. It is our contention that the proposed superiority in strength with periodized programs is often explained by the principle of specificity. Conclusion:The use of a periodized program may be advantageous for an athlete in certain sports due to practice and competitions throughout the season. However, we wish to suggest that the proposed benefits of periodization for those only interested in increasing muscle size and strength are largely founded in conjecture and that there is little compelling evidence that periodization is a superior method of training.(Journal of Trainology 2016;5:6-12)

Muscle adaptations following 21 consecutive days of strength test familiarization compared with traditional training

“…The idea that specificity is responsible for the increases in 1RM strength has been reported previously in studies showing that individuals training with loads closer to their 1RM demonstrated larger increases in 1RM strength. [21][22][23] Interestingly, the 1RM strength differences that are present upon completing low-or high-load training appear to be largely abolished when the 1RM test is performed periodically (every 3 weeks). 24 Our results appear to support these findings, and suggest that individuals looking to maximally increase 1RM strength should practice the 1RM test.…”

A higher effort-based paradigm in physical activity and exercise for public health: making the case for a greater emphasis on resistance training

“…However, many of these recommended RT practices have in fact been heavily questioned. Periodisation is lacking in evidence for its efficacy [84, 85], multi-jont exercises appear to offer similar benefits as single joint-exercises for most muscle groups [86], and assuming effort is sufficiently high single-set protocols offer largely similar benefits to multiple-set protocols [38, 39]. Indeed a number of studies provide examples of where a relatively low to moderate dose of RT has been effective for a range of health outcomes for both young and old populations (e.g.…”

Effects of linear and daily undulating periodized resistance training programs on measures of muscle hypertrophy: a systematic review and meta-analysis

“…It seems that most resistance training programs utilize some form of periodization, but it is still unclear whether the effectiveness of periodization is mainly related to the principle of specificity when analyzing strength ( Mattocks et al, 2016 ), or more determined by the varying structure of the training programs and the differences in the volume of training ( Kok, Hamer & Bishop, 2009 ). A recent systematic review and meta-analysis by Harries, Lubans & Callister (2015) found no significant differences between LP and undulating periodization models in increasing upper- and lower-body strength.…”