Periodization Stuff
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1
Number
Measurements at 3+ time points?
AuthorStudy Title
Participants (training status)
NAgeSex
Program Label
Program Details
Length (weeks)
Intensity Closest to 1RM test
Volume Equated?
LBM PreLBM SDLBM post% increaseES pre/post
ES 1 vs. 2, 2 vs. 3
ES 1 vs 3MT PreMT SDMT Post% increaseES pre/post
ES 1 vs. 2, 2 vs. 3
ES 1 vs 3CSA preCSA SDCSA post% increaseES pre/post
ES 1 vs. 2, 2 vs. 3
ES 1 vs 3BF% preBF% SDBF% post% increaseES pre/post
ES 1 vs. 2, 2 vs. 3
ES 1 vs 3
Fiber CSA pre
Fiber CSA SA
Fiber CSA post
% increaseES pre/post
ES 1 vs. 2, 2 vs. 3
ES 1 vs 3Squat preSquat SDSquat post% increaseES pre/post
ES 1 vs. 2/2 vs. 3
ES 1 vs. 3Bench PreBench SDBench post% increaseES pre/post
ES 1 vs. 2/2 vs. 3
ES 1 vs. 3
Leg press pre
Leg press SD
Leg press post
% increaseES pre/post
ES 1 vs. 2/2 vs. 3
ES 1 vs. 3Other 1 preOther 1 SDOther 1 post% increaseES pre/post
ES 1 vs. 2/2 vs. 3
ES 1 vs. 3Other 2 preOther 2 SDOther 2 post% increaseES pre/post
ES 1 vs. 2/2 vs. 3
ES 1 vs. 3Issues
2
1YesWilloughby
The Effects of Mesocycle-Length Weight Training Programs Involving Periodization and Partially Equated Volumes on Upper and Lower Body Strength
Trained (1.2xbw bench and 1.5x bodyweight back squat)
2320.3+/-1.87MNP
5x10RM (78.9%); weights kept constant each 4 weeks, and recalculated after 1RM testing
1678.90%Yes w/ group 2. Yes through week 8 w/ group 31.480.1051.740.175675682.476190481.280.0021.410.101562565Squat pre-training mean (1.48) impossible based on inclusion criteria (1.5); relative strength not absolute; no tables so all numbers are estimates. Reported bench SDs (0.002 and 0.014) are impossible)
3
2320.3+/-1.87MNP
6x8RM (83.3%); weights kept constant each 4 weeks, and recalculated after 1RM testing
1683.30%yes w/ group 1. Yes through week 8 w/ group 31.480.1051.890.277027033.90476191.428571431.280.0021.430.11718757510Subjects detrained for 6+ months before starting the study; need to go back and do correctly in webplotdigitizer
4
2320.3+/-1.87MLP/BP
5x10RM for 4 weeks, 4x8RM for 4 weeks, 3x6RM for 4 weeks, 3x4RM for for 4 weeks
1692.40%Yes through week 8, then lower (volume load)1.480.1052.020.364864865.142857141.238095242.666666671.280.0021.60.251608595Supposed to mimic group 2 from weeks 5-8, but says they lifted 4x8RM vs. 6x8RM; however, reported training volume was the same. Typo?
5
2YesKramer
Effects of Single vs. Multiple Sets of Weight Training: Impact of Volume, Intensity, and Variation
Moderately trained (at least 1x bodyweight squat with good form)
1420.3+/-1.9MNP
3x10RM Monday, 3x10RM -10% Friday
1510RM
Higher (volume load)
66.57.567.60.0165413530.14666666713.13.913.30.015267180.0512820598.527.7123.70.255837560.90974729Also single set non-periodized group (excluded from analysis)
6
1320.3+/-1.9MLP/BP
4-5 week blocks working from 10RM to 2-3RM loads
152RM
Lower (volume load), and weeks 1, 7, and 11 were single set
68.9868.900-0.1418616915.64.915.80.012820510.040816330111.225.6135.70.220323740.95703125-0.0262461Single set training to start every block with periodized group; relatively substantial pre-training strength differences (~13kg and 0.9xbw)
7
3NoStone
Comparison of the Effects of Three Different Weight-Training Programs on the One Reptition Maximum Squat
Trained (110kg squat and 1.3x bodyweight squat minimum)
5MNP
5x6RM for main lifts and 3x8RM for assistance lifts the whole time
126RMHighest volume load, but similar to group 2 in total reps141.428.1155.40.09900990.49822064Low N for all 3 groups, and unbalanced
8
9MLP/BP
4 weeks of 5x10/3x10, 4 weeks of 5x5/3x8, 3 weeks of 3x3 with a dropback x10/3x6, 1 week of 3x3/3x6
123rmsimilar to group 3 in volume load, but 100 more reps124.812143.30.148237181.541666670.20827865Big differences in pre-training strength
9
7MLP/BP
Supposedly overreaching on weeks 1 and 9 (though I don't really see it). Honestly pretty similar to group 2, but with more weeks with 3 work sets and one backoff set vs. 5 work sets
12
Cluster sets of 3 singles (maybe 2rm?)
Similar to group 2 in volume load, but 100 fewer reps132.817153.30.154367471.205882350.135925530.27989564Unclear how this was supposed to cause overreach
10
4yesO'Bryant
Cycle Ergometer Performance and Maximum Leg and Hip Strength Adaptations to Two Different Methods of Weight Training
Untrained4419.1+/-0.2MNP3x6RM116rm100.82.7131.60.3055555611.4074074Values not reported; go back and do correctly in webplot digitizer
11
4619.1+/-0.2MLP/BP
4 weeks of 5x10RM, 4 weeks of 3x5RM with dropback set of 10, 3 weeks of 3x2RM with dropback set of 10
112rmVolume load and total sets higher101.83.31410.3850687611.87878792.78610413
Values not reported
12
5YesHerrick
The effects of Periodization Versus Progressive Resistance Exercise on Upper and Lower Body Strength in Women
Untrained1024.1+/-5.6FNP3x6RM156rm481670.20.46251.387531.46.239.30.2515923571.274193548
13
1020.7+/-2.2FLP/BP
8 weeks of 3x10, 2 weeks of 3x4, 2 weeks of 3x2 with one week of active rest between cycles
152rmvolume loads similar; more total sets of NP due to the weeks of active rest in PER44.121.967.70.535147391.077625570.0729993929.5538.90.3186440681.880.266332809Several weeks of active rest
14
6NoEifler
Short-term effects of different loading schemes in fitness-related resistance training
average 5+ years of recreational resistance training
50
36.06+/-10.91
50/50NP3X10610rmyes15.260.4Over 300 subjects; somewhat unclear how the 200 chosen for analysis were picked (I think chosen randomly from the people who completed the study)
15
5029.9+/-9.5550/50LP/BP
2 weeks 3x15, 2 weeks 3x10, 2 weeks 3x5
65rm18.490.52Training and testing took place with a variety of trainers and facilities
16
50
31.74+/-10.77
50/50RLP/BP
2 weeks 3x5, 2 weeks 3x10, 2 weeks 3x15
615rm18.90.52Exercises: leg press, chest press, butterfly, lat pulldown, horizontal row, DB shoulder press, cable triceps pushdown, DB biceps curls
17
50
33.92+/-11.58
50/50DUP
3x15, 3x10, and 3x5 each week
65rm28.180.69
18
7noMcGeeLeg and Hip Endurance Adaptations to Three Weight-Training ProgramsOnly strength endurance; slightly larger increases for 3x10 vs. periodized (unsurprising, as fewer reps used near the ned of the program)
19
8noStorerEffect of Supervised, Periodized Exercise Training vs. Self-Directed Training on Lean Body Mass and Other Fitness Variables in Health Club MembersCoached vs. not-coached. Too big of a confounder, and unsure that self-directed participants didn't periodized
20
9noAhmadizad
Effects of short-term nonperiodized, linear periodized, and daily undulating periodized resistance training on plasma adiponectin, lepin, and insulin resistance
Sedentary823.4+/-0.6MNP
2x12 70% (for all groups, percentage-based based on same 1rm for first 6 weeks, then adjusted based on new 1RM on week 6)
870
Roughly (sets the same, similar average intensities)
63.101565.50180.038038715can't calculate25.52.123.3-0.0862745-1.04761958.79.262.90.0715502560.456521739182.435.6191.20.048245610.24719101Health effects interesting as well
21
823.4+/-0.6MLP
2x18 1at 50% to 2x8 at 85%, increasing intensity and decreasing reps each week
88563.365465.26320.029950099
can't calculate
can't calculate
25.12.123.4-0.0677291-0.80952380.2380952462.210.170.80.1382636660.8514851490.455463603188.942.9202.30.0709370.312354310.11669396
22
823.4+/-0.6MDUP
2x16 at 55%, 2x12 at 70%, and 2x8 at 85% each week
88562.610264.58160.031486882
can't calculate
can't calculate
can't calculate
26.22.224.2-0.0763359-0.9090909-0.13949720.0929981161.68.971.20.1558441561.0786516850.1050538410.59660314190.533.72080.091863520.519287830.106285760.25098794
23
10YesMoraes
Effects on Strength, Power, and Flexibility in Adolescents of Nonperiodized vs. Daily Nonlinear Periodized Weight Training
Untrained adolescents
1415.5+/-0.9MNP
3x10-12RM; 1-2 min of rest
1210-12RM40.66.148.30.1896551721.262295082231.439.3435.70.882886785.19847328
24
1415.4+/-1.1MDUP
3-10-20RM to 3-5RM; 2-3 min between sets on 3-5RM days
123-5RM434.558.30.3558139533.41.417900577236.439.9489.31.069796956.338345861.22723751
25
11NoPacobahybaMuscle strength, serum basal levels of testerosterone and urea in soccer athletes submitted to non-linear periodization programArticle in Portuguese; no significant strength differences for 1RM bench and squat
26
12YesMonteiro
Nonlinear Periodization Maximizes Strength Gains in Split Resistance Training Routines
Trained males (minimum 2 years of experience
926.6+/-2.2MNP3x8-10RM128-10RMRoughly68.94.466.8-0.030478955-0.47727315.22.318.50.2171051.43478395.27104.30.0955882351.3297.321.4323.60.088462831.22897196Additional training day added in block 3; not technically non-periodized
27
927.6+/-2.7MLP/BP
3 weeks 3x12-15RM, 3 weeks 3x8-10RM, 3 weeks 3x4-5RM, 3 weeks 3x12, 8, 4RM
124RMRoughly69.52.470.30.0115107910.33333330.818282313.91.812.9-0.07194-0.55556-2.0821495.710.3102.90.075235110.699029126-0.21576286531926.4365.20.144827591.750.82811781
Estimates from bar charts via webplotdigitizer
28
928.1+/-2.9MDUP
Alternate 3x12-15RM and 3x8-10RM 3 weeks, then 4x4-5RM and 3x12-15RM, then 3x8-10RM and 4x4-5RM, then 3x12, 8, 4RM
124RMRoughly70.35.370.50.002844950.0377358-0.1458430.472198614.32.113.2-0.07692-0.52381-0.05113-1.9979497.76.1125.50.2845445244.5573770492.4336556232.848247874312.721.5449.70.43811966.372093023.771549285.16082514Additional training day added in block 3; not technically non-periodized
29
13NoDeBeliso
A comparison of periodised and fixed repetition training protocol on strength in older adults
Untrained older adults
1371.2+/-5.4M/FNP3x9RM189RMYes5225830.596153851.24323440.3754Relatively low adherence (72% for non-periodized and 81% for periodized)
30
1770.2+/-4.4M/FLP/BP
2x15RM for 6 weeks, 3x9RM for 6 weeks, 4x6RM for 6 weeks
186RMYes (reps and sets; volume load likely similar)4521780.733333331.571428570.08662962284400.4285714330Average upper and lower body strength changes (lots of machine exercises)
31
14YesKraemer
Physiological Changes with Periodized Resistance Training in Women Tennis Players
Female tennis players "not currently involved in resistance training"
1018.6+/-1.3FNP
8-10RM loads
328-10RMYes46.1447.70.0347071580.423.74.921.6-0.0886076-0.428571434.56.240.60.1768115940.983870968150.319.7180.70.202262141.5431472125.34.6310.225296441.23913043Shoulder press was the "other"
32
919.2+/-1.1FDUP
4-6RM Monday, 8-10RM Wednesday, 12-15RM Friday
324-6RMYes46.54.949.80.0709677420.6734693880.38008404922.93.919.1-0.1659389-0.974359-0.383892936.68.745.30.23770491810.344182225158.434.5193.80.223484851.026086960.1779855427.56.934.10.240.956521740.15348219Big advantage of periodized initially, decreasing over time
33
15NoSouza
Early Adaptations to Six Weeks of Non-Periodized and Periodized Strength Training Regimes in Recreational Males
Recreationally active males; not engaged in lifting for the 6 months prior to the study
925+/-7.7MNP8RM68RMYes6007.31062.37472.50.2439032511.379271392140.823.2164.50.168323861.02155172
34
926.2+/-7.3MLP/BP
12RM first 4 weeks, 8RM last 2 weeks
68RMYes5641842.56996.30.2402588191.608664688-0.114632026140.819.3152.90.08593750.62694301-0.5435984
35
823.8+/-4.3MDUP
12RM and 8RM first 4 weeks, 10RM and 6RM last 2 weeks
66RMYes53481721.66886.40.2876589380.8935873610.1350985660.051172624149.134.7167.30.122065730.524495680.21726353-0.1863427
36
16YesHoffman
Comparison Between Different Off-Season Resistance Training Programs in Division III American College Football Players
Trained1719.9+/-1.3MNP4-5x6-8RM156-8RMSeems like it161.816.6194.80.20395551.98795181125.912.2136.80.0865766480.893442623Group sizes somewhat unclear (51 people total)
37
1719.5+/-1.1MLP/BP
4x9-12RM for 4 weeks, 4x6-8 for 6 weeks, 5x3-5RM for 4 weeks
153-5RMSeems like it149.525180.50.207357861.24-0.0942516118.518.3127.70.0776371310.50273224-0.109310633Subjective feelings about programs also provided (pretty similar)
38
1719.6+/-0.9MDUP
4-5x9-12 2 days per week, and 4-5x3-5RM 2 days per week
153-5RMSeems like it164.223.2182.50.111449450.7887931-0.5266039-0.728741512425134.30.0830645160.4120.050210778-0.030502867
39
17YesMarxLow-volume circuit versus high-volume periodized resistance training in womenNot applicable at all. Apples to oranges
40
18YesPrestes
Comparison Between Linear and Daily Undulating Periodized Resistance Training to Increase Strength
Minimum of one year of training
2022.3+/-7.5MLP/BP
3x12RM W1, 3x10RM W2, 3x8RM W3, 3x6RM W4, repeated 3x
126RMyes82.44.7497.40.1820388353.16455696226517.33330.50.247169813.7795729943.11.9249.20.141531323.17708333DUP group considerably weaker on leg press initially; "other" is biceps curl
41
2021.2+/-9.2MDUP
Odd weeks alternating between 3-12RM and 3x10RM, Even weeks alternating between 3x8RM and 3x6RM
126RMyes89.34.04111.70.2508398665.5445544551.6803173292298.353220.4061135411.13772462.0216997942.52.8952.50.235294123.460207611.58962036SDs all suspiciously low (so effect sizes suspiciously large)
42
19YesKok
Enhancing Muscular Qualities in Untrained Women: Linear versus Undulating Periodization
Untrained (recreationally active)
1019.6+/-1.6FLP/BP/WUP?
https://www.dropbox.com/s/rg4etbinsq492qc/Screenshot%202017-06-19%2006.03.29.jpg?dl=0
1240%Roughly5.540.656.020.0866425990.73846153899.916134.70.348348352.175407.948.70.21751.101265823Limb girths also reported, favoring DUP
43
1019.9+/-2.3FDUP/LP1290%Maybe slightly higher for Group 15.011.015.750.1477045910.7326732670.3061366994.221.21330.41188961.830188680.21298336.711.847.10.2833787470.8813559320.169303059Massive deload at the end of LP is a confounder (muscle CSA higher after 9 weeks than 12)
44
20NoHartmann
Effects of Different Periodization Models on Rate of Force Development and Power Ability of the Upper Extremity
Trained (initial criteria was 1rm bench of 100kg+; unable to recruit enough, so went down to 60kg – average pre-training 1RM around 1.2xbw)
1324.3+/-3.2MLP/BP
5x8-12RM weeks 1-10, 5x3-5RM weeks 11-14
143-5RMBy sets96.5420.91109.420.1334162010.615973219Average intensity not equated
45
1425.1+/-4MDUP
5x3-5RM, 8-12RM, and 20-25RM each week
143-5RMAverage intensity higher for LP95.8917.45105.360.0987589950.54269341-0.177070527
46
21NoPeterson
Undulation Training for Development of Hierarchical Fitness and Improved Firefighter Job Performance
Moderately Trained
721.6MLP/BP
https://www.dropbox.com/s/8o5688ervbwml71/Screenshot%202017-06-19%2006.27.31.jpg?dl=0
9
90-100% 1RM
I think119.0715.56139.10.168220371.2872750699.4623.44108.110.0869696360.369027304Details of training program left out; Chest, leg, and arm circumferences included
47
722.1MDUP9I assume 75% 1RM: https://www.dropbox.com/s/jz3xg2aavuk94r8/Screenshot%202017-06-19%2006.29.59.jpg?dl=0135.7631.19163.620.205215090.893235010.31768827102.3827.85119.550.1677085370.6165170560.331007215Higher pre-training squat for DUP group
48
22YesBuford
A Comparison of Periodization Models During Nine Weeks With Equated Volume and Intensity for Strength
Basically untrained (at least 4 weeks of experience; some with perior experience, but not in the prior 2 months)
922.7+/-3.6M/FLP/BP
3x8 W1-3, 3x6W 4-6, 3x4 W7-9
990%yes24.99.2723.65-0.0502008-0.1348436131.1152.07162.780.2415528950.608219704370116.3685.560.852864862.7133276DUP group strongest to start with
49
923.9+/-5.1M/FWUP
3x8 W 1, 4, 7, 3x6 W 2, 5, 8, 3x4 W 3, 6, 9
990%21.5711.2420.74-0.0384794-0.07384340.0407680114540.85180.560.2452413790.8705018360.083124142355.5689.327100.996850043.968204210.3749593Session RPEs also reported
50
1020.1+/-1.5M/FDUP
3x8, 3x6, 3x4 each week
990%21.097.5319.69-0.0663822-0.185923-0.0595825-0.0177621154.574.18181.50.1747572820.363979509-0.142950916-0.072871156399.5139.777150.789737172.25727982-0.3319987-0.0004667Chest and thigh circumferences reported; % strength increases larger for women
51
23NoRhea
A Comparison of Linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Local Muscular Endurance
At least one year of experience
2021+/-2.4M/FLP/BP
5 weeks 25RM, 5 weeks 20RM, 5 weeks 15RM
1515RMyes78.816.585.10.079949240.38181818Leg circumference also reported
52
2022+/-1.6M/FRLP/BP
Opposite group 1
1525RM73.224.376.60.046448090.1399177-0.1396282
53
2021+/-1.9M/FDUP
15RM, 20RM, and 25RM all in same week
1515RM74.51980.70.083221480.326315790.12837218-0.0056199
54
24NoHoffman
Comparison Between Linear and Nonlinear In-Season training Programs in Freshman Football Players
1-3 years of prior training experience
14MNP80% 1RM1280%Pretty much142.829.7157.20.100840340.4848484812116.7123.90.0239669420.173652695In-season football – players could choose different loads if beat up from games. Big confounder
55
14MDUP
70% one day, 90% the other
1290%157.224.7158.70.009541980.06072874-0.4722741115.918.2114.5-0.012079379-0.076923077-0.246191052
56
25YesRhea
A Comparison of Linear and Daily Undulating Peridized Programs with Equate Volume and Intensity for Strength
average 5+ years of experience
1021.2+/-3.1MLP/BP
4 weeks 8RM, 4 weeks 6RM, 4 weeks 4RM
124RMYes83.4112.8694.550.1335571270.866251944266.8255.38331.360.241885921.16540267LP group stronger initially
57
1020.2+/-2.4MDUP
8RM, 6RM, and 4RM each week
124RM66.5919.2383.410.2525904790.8746749870.347229359230.2365.05350.230.521217911.844734820.91807812
58
26NoSchiotz
The Short-Term Effects of Periodized and Constant-Intensity Training on Body Composition, Strength, and Performance
ROTC physical conditioning experience
821.2+/-1.8MNP
4x6 the whole time
106RMYes, roughly67.2367.50.0044642860.112.82.712.2-0.046875-0.222222296.39.6109.40.136033231.3645833380.97.685.70.0593325090.631578947Also doing ROTC stuff
59
624.1+/-1.3MLP
https://www.dropbox.com/s/aou2h53q1nz4wlt/Screenshot%202017-06-19%2007.22.53.jpg?dl=0
10Triples and singles (105% of initial 1RM64.84.265.50.0108024690.1666666670.10959932512.62.111.1-0.1190476-0.7142857-0.372104288.59.999.80.127683621.14141414-0.184593572.98.380.40.1028806580.9036144580.339293988
60
27NoBaker
Periodization: The Effect on Strength of Manipulating Volume and Intensity
Trained (min 6 months)
919+/-1.1MNP
https://www.dropbox.com/s/n9mcqp6v3zh2cnm/Screenshot%202017-06-19%2007.34.09.jpg?dl=0
126RMYes, roughly71.265.5873.570.0324165030.41397849511521.21143.610.248782611.3488920384.1611.9994.440.1221482890.857381151
61
820.2+/-1.2MLP/BP123RM68.097.19700.0280511090.265646732-0.06215479113.7528.25142.50.252747251.017699120.0056046582.512.5391.870.1135757580.747805267-0.074207129
62
521.4+/-5MBP/WUP?123RM63.378.1265.390.0318762820.2487684730.014343255-0.0416263810730.331430.33644861.186943620.247368870.282380787811.0990.50.160256411.1271415690.2645384780.192228255
63
28YesKraemerInfluence of Resistance Training Volume and Periodization on Physiological and Performance Adaptations in Collegiate Women Tennis PlayersComparison group was single set
64
29NoBartolomei
A Comparison of Traditional and Block Periodized Training Programs on Trained Athletes
Trained (min 3 years)
1026.2+/-6MBP
https://www.dropbox.com/s/1d5vetjx3i1xugf/Screenshot%202017-06-19%2009.08.40.jpg?dl=0
15
55% (60% previous week)
102.220.11100.0763209390.388059701134.430.7140.90.04836310.21172638Volume and intensity not equated
65
1424.2+/-3.1MLP/BP
https://www.dropbox.com/s/rj6yd7atkn52j8f/Screenshot%202017-06-19%2009.08.30.jpg?dl=0
15
65% (95% previous week)
I don't think so
9922.81010.020202020.087719298-0.269862326125.647.7135.40.078025480.205450730.08227176Both forms of block; "other" is squat maximum isometric strength
66
30NoBartolomei
Block vs. Weekly Undulating Periodized Resistance Training Programs in Women
Moderately Trained (min 2 years, and squatted at least once per week for the past year)
924.7+/-4.2FBP
4 week block of 5x8-10 with 70-75%, deload week, 4 week block of 5x3-5 with 88-93%, deload week
1093%Yes, roughly48.73.749.20.010266940.13513513533.635.538.370.1409455840.861818182129.917.5131.60.013086990.0971428685.632.996.250.124415890.3237082139.412.6400.0152284260.0476190486713.781.10.210447761.02919708"Other" is DL; WUP group lost slightly more fat as well, but I can't calculate BF% SDs for ESs
67
823.3+/-2.2FWUP/BP/LP
Two identical 4-week blocks going from 5x10 with 70% to 5x3 at 93% with a deload between blocks and after second block
1093%46.85.747.40.0128205130.1052631580.02081076435.055.438.960.1115549220.724074074-0.152287169120.612.7127.60.058043120.55118110.3466422494.419.7119.40.264830511.269035530.5292177343.77.446.20.0572082380.3378378380.18388627669.378.283.120.198212481.67682927-0.0310008"CSA" is Arm Muscle Area; I put thigh CSA down as fiber CSA
68
31YesTammam
Comparison between Daily and Weekly Undulating Periodized Resistance Training to Increase Muscular Strength for Volleyball Players
Moderatly trained (minimum 1 year training experience)
11
24.18+/-2.23
?DUP/WUP
Alternating weeks of training with 12 and 10RM with weeks of training with 8 and 6RM
136RMYes37.361.9147.820.2799785875.47643979139.732.57560.409514226.3307393https://www.dropbox.com/s/kyqean4j8zlfae9/Screenshot%202017-06-19%2009.40.50.jpg?dl=0Unilateral training; within-subject control; single arm/leg bench and leg press in sheet
69
11?WUP
12RM W 1, 5, 10, 10RM W 2, 6, 11, 8RM W 3, 8, 12, 6RM W 4, 9, 13
136RM36.27249.820.3735869866.7751.58014411640.091.2259.270.4784235515.72131151.44658903Other exercises included; all favored WUP. Crossover-effect?; suspiciously small SDs/Large ESs
70
32NoFranchini
Influence of Linear and Undulating Strength Periodization on Physical Fitness, Physiological, and Performance Responses to Simulated Judo Matches
Moderately trained (at least 6 months)
618-35yoMRLP/BP
3-5RM W1-2, Power training W 3-5, 15-20RM W6-8
815-20RMYes115181210.052173910.3333333396111080.1251.090909091Skinfolds, circumferences, and endurance also measured
71
718-35yoMDUP
Mix of 3-5RM, 15-20RM, and power exercises the whole time
83-5RM110211190.081818180.428571430.15339395141040.0947368420.642857143-0.238290441
72
33Node Lima
Linear and Daily Undulating Resistance Training Periodizations Have Differential Beneficial Effects in Young Sedentary Women
Untrained1025.2+/-4.35FLP/BP
3 blocks of 30RM W1, 25RM W2, 20RM W3, and 15RM W4
1215RMYes45.495.1847.640.0472631350.41505791528.534.3224.87-0.128286-0.847222233.83.3339.70.1745562131.771771772164.126.44243.20.482023162.9916792718.63.2422.80.225806451.2962963"other" is biceps curl
73
1027.4+/-2.8FDUP/WUP
Alternating weeks of 30RM and 25RM with weeks of 20RM and 15RM
1215RM46.214.8747.830.0350573470.332648871-0.105422524.843.4622.4-0.0982287-0.70520230.31172596316.34370.1935483870.946372240.01974794618641.42257.50.38440861.72621922-0.218724718.24.02230.263736261.194029850.16434348
74
34YesApel
A comparison of Traditional and Weekly Undulating Periodized Strength Training Programs with Total Volume and Intensity Equated
Moderately trained (between 6-11 months of experience)
1423+/-2.8MLP/BP
First 3 weeks the same between programs; Two blocks of increasing intensity/decreasing volume past that
1280%Yes79.515122.10.535849062.8466.111.181.90.239031771.423423423175.420.90.229411760.72222222"Other" is DB shoulder press; Pull-down and Leg extension included as well
75
1422+/-1.9MWUP
2 blocks of heaviest-lightest-medium week for each block; intensities in a tight range (73-80%) for both groups
1278%81.819109.40.337408311.45263158-0.876309462.212.373.80.1864951770.943089431-0.35850326416.55.219.80.20.63461538-0.1131874Intensity ranges were too tight to really differentiate the programs (imo)
76
35NoSimão
Comparison Between Nonlinear and Linear Periodized Resistance Training: Hypertrophy and Strength Effects
Untrained (Navy; had not lifted for at least 6 months before start of study)
1029.8+/-1/9MLP/BP
4 weeks 2x12-15RM, 4 weeks 3x8-10RM, 4 weeks 4x3-5RM
123-5RMYes
Elbow extensors
39.24.439.50.0076530610.06818181877.613.385.70.1043814430.609022556Study also looked at lat pulldowns, triceps extensions, and curls
77
1130.2+/-1.1MLP/DUP
Abbreviated version of group 1 (2 weeks per phase instead of 4), then DUP with the same set/rep/intensity ranges for the last 6 weeks
123-5RM39.84.941.50.0427135680.3469387760.3006410876.19.993.10.2233902761.7171717170.759132587
78
Elbow Flexors
36.6638.70.0573770490.35
79
38.45.841.90.0911458330.6034482760.23725406
80
36NoMiranda
Effects of Linear vs. Daily Undulatory Periodized Resistance Training on Maximal and Submaximal Strength Gains
Moderately Trained (described as "recreationally trained, but ~5 years of experience)
1026+/-6MLP/BP
8-10RM 4 weeks, 6-8RM 4 weeks, 4-6RM 4 weeks
124-6RMYes7314.6840.1506849320.75342465839335.44160.058524170.64971751
81
1026.5+/-5MDUP
8-10, 6-18, and 4-6RM each week
124-6RM8613.91000.1627906981.0071942450.21046284341148.24860.182481751.55601661.22968903
82
37NoVanniComparison of the effects of two resistance training regimens on muscular and bone responses in premenopausal womenOnly reporeted % changes. Undulating > Linear for bench (45.9% vs. 27.03%) but no other major differences
83
38NoFoschiniTreatment of Obese Adolescents: The Influence of Periodization Models and ACE GenotypeSlightly more LBM gained in LP; slightly more strength gained in DUP. Not coding because I don't fully trust their strength results (pre-training means unrealistically low – ~14.5kg bench press and ~47kg leg press; ~200% increase in bench strength and ~400% increase in leg press strength after 14 weeks)
84
39NoMann
The Effect of Autoregulatory Progressive Resistance Exercise vs. Linear Periodization on Strength Improvement in College Athletes
TrainedNot enough info about the training programs themselves; APRE (which seems non-periodized) got considerably better results than a linear periodized program over 6 weeks
85
40YesInoueLinear and Undulating Strength Plus Aerobic Training Promote Similar Benefits and Lead to Improvement in Insulin Resistance on Obese AdolescentsNeat data on health effects, but strength wasn't reported; LP gained a bit more FFM and DUP lost a bit more bodyfat
86
41YesUllrichNeuromuscular Responses to 14 Weeks of Traditional and Daily Undulating Resistance TrainingIsometric Exercise; similar improvements in both groups in both strength and muscle thickness
87
42NoPrestes
Understanding the Individual Responsiveness to resistance training periodization
Untrained Elderly Women
20>60FLP/BP
4 weeks 12-14RM, 4 weeks 10-12RM, 4 weeks 8-10RM, 4 weeks 6-8RM
166-8RMYes34.94.5334.35-0.015759312-0.121412840.626.3940.01-0.0150172-0.095461723.25.4826.310.1340517240.567518248107.652.85158.420.472304830.961589415.272.9417.460.143418470.74489796"Other" was biceps curls
88
19>60FDUP
Cycling between those 4 RM ranges
166-8RM36.023.4436.620.0166574130.1744186050.2859206342.656.8342.11-0.0126612-0.0790630.0105841525.024.9326.380.0543565150.275862069-0.3357469115.6829.61150.350.299706091.17088821-0.377017817.112.3718.050.054938630.39662447-0.4681205
89
43YesUllrich
Neuromuscular Responses to Short-Term Resistance Training with Traditional and Daily Undulating Periodization in Adolescent Elite Judoka
Trained (2.7 years average)
11
~15 years old
M/FA cycle of LP followed by a cycle of DUP after washout. Too big of a confounder
90
44NoPelzer
Periodization Effects during short-term resistance training with equated exercise variables in females
Moderately Trained (~2 year average
1922+/-1.8FLP/BP
2 weeks of 3x15 with 40%, 2 weeks of 3x10 with 60%, and 2 weeks of 3x6 at 80%
680%Yes1.880.262.220.1808510641.3076923080.18Unilateral knee extension; within-subject design. Average increases were reported, but can't calculate ESs
91
DUP
Same intensities cycled each week
680%1.90.272.220.1684210531.185185185-0.075458270.24
92
45NoConlon
Periodization Strategies in Older Adults: Impact on Physical Function and Health
Untrained70.4+/-6.1M/FNP3x10RM3110RMYes45.813.249.10.0720524020.2534.87.130.5-0.1235632-0.605633892.929.1132.20.423035521.3505154632.414.940.50.250.54362416DUP group the strongest to start with
93
71.8+/-5.4M/FBP
11 sessions of 3x15RM, 11 sessions of 3x10RM, 11 sessions of 3x5RM, then repeat
315RM44.98.247.40.0556792870.304878049-0.0728055435.76.832.7-0.0840336-0.44117650.187006819428.4146.80.561702131.859154930.4695304327.31137.50.373626370.927272730.16035441
94
71.2+/-4.2M/FDUP
Cycling through 3x15RM, 3x10RM, and 3x5RM
315RM50.11053.90.0758483030.380.1421635540.04269918731.5627.4-0.1301587-0.6833333-0.17154030.0304272712140.2170.80.411570251.23880597-0.08619760.2992163535.814.644.50.243016760.59589041-0.11604570.04067586
95
46NoLoturcoTraditional Periodization versus Optimum Training Load Applied to Soccer Players: Effects on Neuromuscular AbilitiesDifferent exercises (half squats for 2/3 of the study for one group, and all jump squats for the other); similar strength gains in periodized and non-periodized groups
96
47NoSchoenfeld
Effects of Varied Versus Constant Loading Zones on Muscular Adaptations in Trained Men
Trained923.9+/-3.2MNP
10RM all sessions
810RMRoughly
Elbow flexors
46.14.948.40.049891540.469387755116.212.6140.10.205679861.8968254110.18118.50.0762942781.05
97
1023.3+/-2.9MDUP
Cycling between 3RM, 10RM, and 25RM
83RM44.13470.0657596370.9666666670.147687414125.520150.70.200796811.260.0777760298.617.2110.20.1176470590.6744186050.238566938
98
Triceps50.54.752.60.0415841580.446808511
99
50.24.153.40.063745020.7804878050.249420923
100
Vastus Lateralis
55.94.660.70.0858676211.043478261
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