|There is going to be a point in everyone's training career, when 100 push-ups a day alone are no longer going to "cut" it and you got to to modify and later periodize your training to keep making progress.|
The study comes from the Federal University of Rio de Janeiro and was conducted by Juliano Spineti and colleagues. The Brazilian researchers compared two periodization models: Linear periodization, which probably what most of you will have been starting out with what the scientists consistently (mis-)label as "ondulatory periodization", a training method of which you will soon realize that you may be more familiar with it's fundamental principles than it may seem initially.
I have to admit I was confused at first. I mean, I am the last person to complain about typos, so I willingly accepted that the scientists must have made a mistake in the abstract. When I downloaded the full text to the study and found that they stuck to "ondulatory" instead of "undulatory" periodization, I did however begin to question, whether this may in fact be a new twist to the good old undulating periodization, which is based on the hypothesis that changing reps, volume and intensity from one workout to the other (Table 1, left + red) would yield more beneficial results than the classic 4-week cycles.
|Table 1: Undulating (left) and linear (right) periodization prgram used in the study at hand (Spinetti. 2013)|
|Suggested Read: "Periodization, Yeah! But How? " | read more|
Typos, but intriguing results
If we still put some faith in the results the 32 men from the Brazilian Marine corps (26 years, 15% body fat), who were advised to refrain from any additional physical activity during the trial achieved, we'd have to follow the researchers' very own conclusion that the undulatory training regimen would make a better choice - at least for the average, lean, physically active individual who is starting his or her first resistance training regimen in the gym.
|Figure 1: Effect sizes of 12 weeks tranining with undulatory (OP; remember the typo ;-) and linear (LP) periodization on 1RM strength, maximal voluntary contraction force (MVC) and muscle thickness (Spinetti. 2013)|
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