The purpose of this study was to compare linear periodization
(LP) and daily undulating periodization (DUP) for strength
gains. Twenty men (age 5 21 6 2.3 years) were randomly
assigned to LP (n 5 10) or DUP (n 5 10) groups. One repetition
maximum (1RM) was recorded for bench press and leg
press as a pre-, mid-, and posttest. Training involved 3 sets
(bench press and leg press), 3 days per week. The LP group
performed sets of 8 RM during weeks 1–4, 6 RM during
weeks 4–8, and 4 RM during weeks 9–12. The DUP group
altered training on a daily basis (Monday, 8 RM; Wednesday,
6 RM; Friday, 4 RM). Analysis of variance with repeated measures
revealed statistically significant differences favoring the
DUP group between T1 to T2 and T1 to T3. Making program
alterations on a daily basis was more effective in eliciting
strength gains than doing so every 4 weeks.
Key Words: weight training, variation, plateau, resistance
training, periodization
Reference Data: Rhea, M.R., S.D. Ball, W.T. Phillips,
and L.N. Burkett. A comparison of linear and daily
undulating periodized programs with equated volume
and intensity for strength. J. Strength Cond. Res. 16(2):
250–255. 2002.
Methods
Research Approach
The purpose of this study was to examine a more intensive
approach to undulating periodization than that
used by Baker et al. (2) by altering volume and intensity
on a daily basis. To our knowledge, this study is
the first to compare LP and DUP. It is also important
to note that many previous periodization studies have
failed to equate training volume and training intensity
between groups. Failure to do so makes it impossible
for researchers to attribute differences in strength
gains to the program design or to differences in volume
or intensity between groups. In the present study,
volume and intensity were equated for both groups
throughout the training program to attribute any outcomes
to the differences in periodization. Maximal
strength in the bench press and the leg press was designated
as the dependent variable and method of periodization
(LP and DUP) was set as the independent
variable.
Subjects
Twenty men (age 21 6 2.3 years) were recruited from
college weight-training classes. Subjects gave their informed
consent to participate in the study, which was
approved by an Institutional Review Board before beginning
the research. Subjects filled out questionnaires
evaluating their prior strength-training experience. All
subjects reported participating in a strength-training
program (at least 2 days per week) for a minimum of
2 years before beginning the study. Each subject reported
that he had been following a program equivalent
to LP during the previous 2 years.
http://web.archive.org/web/200405200503 ... (2002).pdf