THE ULTIMATE MUSCLE GROWTH SECRET: DAILY REP AND WEIGHT CHANGES

THE ULTIMATE MUSCLE GROWTH SECRET: DAILY REP AND WEIGHT CHANGES KEY POINTS:

• A possible muscle growth secret is to perform a daily workout periodization consisting of combined power, strength, and hypertrophy rep ranges resulted in greater muscle growth than a traditional block periodization group.
• Combining heavy, moderate, and light weight rep ranges in a daily workout may be better for muscle hypertrophy than weekly changes.

THE ULTIMATE MUSCLE GROWTH SECRET:

To optimize muscle growth, research suggests that periodization is superior for increasing gains in strength and hypertrophy compared to non-periodized training. (De Souza et al., 2018)

One 2018 study compared a non-periodized (kept the same volume), a traditional periodization, and an undulating periodization program for 12 weeks. The non-periodized or no change in sets or reps group performed 3 sets of an 8 RM for 12 weeks. The traditional periodized group alternated both sets and reps every few weeks.

The undulating program alternated sets and reps weekly. The total sets and reps were equated between the groups, so the total workload was similar, whereas training intensity was manipulated throughout the study. Leg muscle size increased in all groups non-periodized (8.1%), traditional periodization (11.3%), and undulating periodization (8.7%). The non-periodized program resulted in the least muscle growth of all the groups.

Upon closer analysis of the study, all groups increased muscle size in the first six weeks; however, only the conventional periodization and undulating periodization groups increased leg muscle size from weeks 6-12. This suggests an advantage in changing both sets and reps throughout a training cycle. (De Souza et al., 2018)

PERIODIZATION FOR HYPERTROPHY

Previous research has found no difference between various types of periodization when the training volume is similar. (Moesgaard et al., 2022) Before getting into the details of the study, let’s review the current forms of periodization.

Periodization is a training methodology used to increase strength and hypertrophy by manipulating training variables, such as increasing intensity by manipulating reps, sets, and weights. (Weldon et al., 2022)

LINEAR PERIODIZATION

Traditional linear periodization, which involves progressively increasing weights and decreasing repetitions, has long been heralded as the gold standard in muscle building. While linear periodization can be effective, it does have its limitations.

THE ULTIMATE MUSCLE GROWTH SECRET:A NEW FORM OF PERIODIZATION: MIXED PERIODIZATION

On the other hand, mixed periodization is a periodization model that involves changing training variables such as reps, sets, and weights on a daily basis. The idea behind mixed periodization is that the constant variation challenges the muscles more effectively, promoting continuous adaptation and growth while minimizing the risk of plateaus.

While some studies have found no differences in muscle growth with mixed vs. linear periodization, a few new studies find that mixed periodization results in better gains in strength. For example, a 2023 study mixed daily workouts with a combination of hypertrophy, strength, and power-focused training led to greater strength than weekly changes. (Hernández-Davó & Sabido, 2023) If greater strength gains can be achieved with mixed training, then it’s possible for greater muscle gains as well.

A NEW STUDY CHANGES THE BELIEF THAT ALL PERIODIZATION IS THE SAME IF VOLUME IS SIMILAR

A new study in The Journal of Strength and Conditioning Research has proved that changing your workout daily is better for muscle growth than weekly changes. Researchers had subjects train for 10 weeks with either a mixed or traditional linear periodization program. Both groups were encouraged to increase the resistance per workout for load progression if they performed the suggested number of repetitions.

The linear periodized group performed hypertrophy-focused training during weeks 1-4 (10 sets x 10 reps, 90-second rest periods), strength-focused training in weeks 5-8 (6 sets x 3 reps, 150-second rest periods), and power-focused training in weeks 9-10 (explosive exercises performed with 30% of a 1-RM, 120 second rest periods).

The mixed periodization group performed all three training types during every session. Specifically, they performed power-focused training first, strength-focused training second, and hypertrophy-focused training third in each session.

Mixed Workout example:

(POWER) Bench Press Throws 8 sets x 5 reps @30% of a 1-RM,

(STRENGTH) Squats 5 sets x 3 reps with 120 rest periods,

(HYPERTROPHY) Leg Extensions 4 sets x 10 reps with 60-second rest periods,

(HYPERTROPHY) Calf raises 4 sets x 10 reps with 60-second rest periods).

THE ULTIMATE MUSCLE GROWTH SECRET: MIXED PERIODIZATION RESULTS IN GREATER MUSCLE GROWTH

At the end of the study, the mixed periodization group had greater increases in chest and leg size and 1-RM bench press. In contrast, the linear periodization group had greater increases in explosive jump height performance. In sum, greater muscle mass and strength gains favored the mixed periodization group over the traditional linear periodization group.(Bartolomei et al., 2023)

Interestingly, although the total volume was the same between the two groups, the mixed periodization had a higher training volume in weeks 1-4. This is interesting because I wrote a previous article that found that higher volume early in training resulted in greater muscle growth.

The mixed group performed 72.3% of their volume in the first 4 weeks, 19% in weeks 5-8, and 8.7% in weeks 9-10. The linear periodization group performed a more even distribution of training volume, with 37% completed in weeks 1-4, 30.3% in weeks 5-8, and 32% in weeks 9-10.

This is the first study to show that daily but not weekly changes in training reps, sets, and weight leads to greater increases in muscle growth despite a similar training volume. This is just one study; other studies have found no difference between undulating and linear periodization, so more studies need to replicate this study. I included a workout example below if you want to try a mixed periodization workout.

 REFERENCES

Bartolomei, S., Zaniboni, F., Verzieri, N., & Hoffman, J. R. (2023). New Perspectives in Resistance Training Periodization: Mixed Session vs. Block Periodized Programs in Trained Men. J Strength Cond Res, 37(3), 537-545. https://doi.org/10.1519/jsc.0000000000004465

De Souza, E. O., Tricoli, V., Rauch, J., Alvarez, M. R., Laurentino, G., Aihara, A. Y., Cardoso, F. N., Roschel, H., & Ugrinowitsch, C. (2018). Different Patterns in Muscular Strength and Hypertrophy Adaptations in Untrained Individuals Undergoing Nonperiodized and Periodized Strength Regimens. J Strength Cond Res, 32(5), 1238-1244. https://doi.org/10.1519/jsc.0000000000002482

Hernández-Davó, J. L., & Sabido, R. (2023). The Effect of Three Different Resistance Training Programming Approaches on Strength Gains and Jumping Performance. Res Q Exerc Sport, 94(1), 180-185. https://doi.org/10.1080/02701367.2021.1950903

Moesgaard, L., Beck, M., Christiansen, L., Aagaard, P., & Lundbye-Jensen, J. (2022). Effects of Periodization on Strength and Muscle Hypertrophy in Volume‑Equated Resistance Training Programs: A Systematic Review and Meta‑analysis. Sports Medicine, 52. https://doi.org/10.1007/s40279-021-01636-1

 REFERENCES

Weldon, A., Duncan, M. J., Turner, A., Lockie, R. G., & Loturco, I. (2022). Practices of strength and conditioning coaches in professional sports: a systematic review. Biol Sport, 39(3), 715-726. https://doi.org/10.5114/biolsport.2022.107480