There are many form of periodization, however, when all forms of periodization are compared most are similar as long as volume is equated.
HYPERTROPHY VS STRENGTH PERIODIZATION: WHICH OVERLOAD PRINCIPLE WORKS BEST FOR GAINING MUSCLE SUMMARY
- There are many forms of strength periodization such as linear, non-linear, and reverse linear periodization.
- To achieve progressive overload, one can adjust various training variables, including weight, sets, reps, and the frequency of workouts.
- If the volume or overall workload remains consistent, the specific form of periodization chosen doesn’t make a difference.
- Utilizing a training journal is crucial for effectively monitoring and documenting progressive overload in workouts.
5/21: STRENGTH PERIODIZATION WITH REVERSE PERIODIZATION IS NOT MORE EFFECTIVE THAN LINEAR PERIODIZATION
Periodization is a process that serves as the micromanagement of an athlete’s weight training program in the annual plan. Several periodization models have different variations in training volume, intensity, and recovery. Some have wondered whether a strength vs hypertrophy periodization program works best for building muscle.
Linear periodization is a gradual increase in exercise intensity with a reduction in training volume (i.e., the weight gets progressively heavier with the number of reps decreasing over the training cycle). Reverse periodization is the opposite order. Reverse periodization involves incorporating a higher proportion of high-intensity training early in the training phase and is thought to stimulate physiological and performance adaptations.
STRENGTH TRAINING VS HYPERTROPHY
A recent meta-analysis reviewed all the studies (i.e., 200 athletes) that compared reverse periodization with traditional linear periodization and found that when the training volume and intensity were similar between groups, reverse periodization was no more effective than traditional linear periodization.
Compared to traditional or block periodization, reverse periodization did not provide superior performance improvements in swimming, running, muscular endurance, maximum strength, or maximal oxygen uptake.(15) The studies suggest it is strictly a matter of preference for which form of periodization one wants to use.