Weekly undulating periodization versus reverse linear periodization?
6 min read
Asked by: Jennifer Garner
What is the difference between linear periodization and undulating periodization?
Undulating periodisation
Undulating or ‘Non-Linear’ periodization uses more frequent variation than linear or block periodisation, opting to change training variables on a daily or weekly basis.
Is the undulating or linear periodization model more beneficial?
Furthermore, when looking at individual studies, all studies that ran longer than 12 weeks either found no difference between periodization styles, or they found that linear models outperformed undulating models.
What is weekly undulating periodization?
Undulating periodization is a type of training where volume and intensity go up and down, either weekly or daily, within the training period. Weekly undulating periodization (WUP) changes the volume and intensity week to week.
Which periodization model is best?
The following methods are the best and most popular methods of periodization…
- Linear Periodization. Linear Periodization is when you increase intensity and decrease volume over a period of time. …
- Undulating Periodization (aka Non-Linear Periodization) …
- Block Periodization. …
- Conjugate Periodization.
What is reverse linear periodization?
Reverse linear periodization takes the linear plan and runs it backward. Mesocycle one would start with a heavy weight doing fewer sets of fewer repetitions. Mesocycle two would be the same as in a linear plan, then mesocycle three would involve more sets with more repetitions of lighter weights.
What is reverse periodisation?
Reverse periodisation is the process of completing high-intensity phases without much build up of other systems – essentially, you are skipping the longer preparation phase in periodisation.
How long can you use linear periodization?
Linear Periodization: SUMMARY
It usually runs for several months to a few years. One complete cycle of this program consists of 4 mesocycles in which you start with high volume and low-intensity training. As the program continues, volume keeps decreases, and intensity increases.
How do you program daily undulating periodization?
Daily undulating periodization (DUP) is a form of non-linear periodization that focuses on the 1st method. Training sessions are typically divided to target different performance goals. For example, you might have a heavy, medium, light setup.
LINEAR VS NON-LINEAR PERIODIZATION.
| WEEK | SETS X REPS | % 1RM |
|---|---|---|
| 4 | 3×6 | 82 |
| 5 | 3×3 | 90 |
Do you need periodization for hypertrophy?
Prescribing the proper resistance training (RT) program is critical to optimize skeletal muscle hypertrophy and strength. Periodization is a strategy that entails planned manipulations of training variables to maximize fitness adaptations while minimizing the risk of overtraining.
What are the 4 phases of periodization?
Periodization Phases or Goals
- Hypertrophy/Muscular Endurance Phase. …
- Basic Strength Phase. …
- Strength/Power Phase. …
- Performance Peaking Phase. …
- Maintenance Phase.
What are the three most commonly used Periodized training types?
There are typically three phases used in a periodization training cycle: long term (macrocycle), medium term (mesocycle), and short term (microcycles) ( 2 ).
Is linear periodization good for bodybuilding?
With this in mind, linear periodization is mostly pointless in bodybuilding. Your goal is to display your physique, not muscle power. Power training really has little to no place in bodybuilding in general as it does nothing for muscle size.
What style of periodization is best for bodybuilding?
This method is the most commonly used method in bodybuilding training and typically involves the following parameters:
- Reps: 8-15. Sets: 3-5. Load: 60-80% 1RM. Rest Intervals: 2-3 minutes.
- Reps: 1-5. Sets:5-10. Load: 85-100% Rest Intervals: 3-7 minutes.
- Reps: 1-5. Sets: 6-10. Load: 50-70% 1RM. Rest Interval: 45-90 seconds.
Is linear periodization good for hypertrophy?
While the goal of the classic linear periodization model is to maximize an athlete’s strength and power, the goal of the reverse linear model is to maximize muscle hypertrophy or endurance strength – depending on the rep range that the program concludes with (8-12 for hypertrophy; about 20-30 for endurance strength).
How long should a hypertrophy phase be?
2-6 Months
The Hypertrophy Phase (2-6 Months) Overcoming the adaptation phase, you’ll feel minimal pain and aches after working each muscle group if any. Say hello to volume! Get ready to lift heavier, reduce your reps and lower your rest times.
What is the best split for hypertrophy?
Studies show that hitting your muscle groups twice a week is best for hypertrophy. The upper lower split is particularly effective for building your legs because of this, as you have less muscle groups to focus on comparing to upper body days so you can really hammer your legs each lower body day.
Can you mix strength and hypertrophy training?
Add Hypertrophy Training Into A Strength Program
It is recommended to train your strength lifts first, when you are fresh, and then transition into hypertrophy training with emphasis on the key markers above rather than how heavy you are lifting.
Should I train for strength or hypertrophy first?
If you are a beginner, you should always train for hypertrophy first. By using the hypertrophy rep range in your early career, you will be building muscle AND gaining strength. Take your time to develop some muscle mass, learn the proper technique, and gain confidence under the bar.
What builds more muscle strength or hypertrophy?
While both hypertrophy and strength training build muscle, the general consensus is that hypertrophy based training allows for greater increases in muscle size and growth than heavier, strength based training.
How often should you switch between strength and hypertrophy?
How Often Should you Switch Between Strength & Hypertrophy? There are no hard and fast rules about how long to stay in a hypertrophy or a strength block, however the frequency you do choose should line up with your goals. A common belief still held by many is that a ratio of about 1:1 is ideal for everyone.
Is it OK to only train for hypertrophy?
The choice between hypertrophy training and strength training has to do with your goals for weight training: If you want to increase the size of your muscles, hypertrophy training is for you. If you want to increase the strength of your muscles, consider strength training.
Does arm size determine strength?
Muscle mass certainly influences strength, but it’s also certainly not THE determinant of strength between individuals, and hypertrophy is not the only factor influencing strength gains. There’s massive variation between people in factors that directly influence strength, such as NMF and muscle moment arm lengths.
Which training types are effective for hypertrophy?
Scientific research indicates that certain kinds of exercises can induce hypertrophy in the muscles without a corresponding increase in strength.
Some common exercises you would see on a plan focused on hypertrophy include:
- Bicep curls.
- Quadriceps extensions.
- Dumbbell flyes.
How do you maximize hypertrophy?
Muscular hypertrophy can be achieved through weightlifting at the gym. But you need to continuously break down and challenge muscles in order to see growth. A protein-rich diet is also important for muscle growth. Focus on lean protein sources like plant-based protein powder, lean meat, chicken, and fish.
Why is 8/12 reps best for hypertrophy?
It turns out that 8-12 reps is actually good advice. It sits in the Goldilocks Zone of reps and loading, it’s time efficient in that it can maximize the number of tough reps per set, it’s energy efficient in that it doesn’t require too many reps to stimulate hypertrophy, or involve loads that are unnecessarily heavy.
Is volume best for hypertrophy?
Volume. Generally speaking, evidence suggests that at least 10 sets per muscle per week is the ideal number to induce hypertrophy. Not everyone will need that many sets, and some may need more, but 10 sets per muscle per week is the baseline to adjust from.
