A Comparison of Linear and Undulating Periodization for Improving Muscular Strength and Strength Endurance in Men

The purpose of the study was to determine if significant differences exist between two different periodization programs (linear and undulating), in eliciting superior gains in maximum strength and strength endurance for the back squat and bench press. Twenty (n=20) sports science university stude...

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Main Author:	Niknafs, Saba
Format:	Thesis
Language:	English English
Published:	2008
Subjects:	Muscle - Hypertrophy
Online Access:	http://psasir.upm.edu.my/id/eprint/9405/1/FPP_2008_32.pdf
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id	my-upm-ir.9405
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spelling	my-upm-ir.94052024-02-29T04:19:17Z A Comparison of Linear and Undulating Periodization for Improving Muscular Strength and Strength Endurance in Men 2008-09 Niknafs, Saba The purpose of the study was to determine if significant differences exist between two different periodization programs (linear and undulating), in eliciting superior gains in maximum strength and strength endurance for the back squat and bench press. Twenty (n=20) sports science university students underwent a 15-wk resistance-training program. They were tested for the one-repetition maximum (lRM) back squat, IRM bench press, upper-body strength endurance (80% IRM bench press), lower-body strength endurance (80% IRM back squat), body-fat percentage, power (Wingate test), thigh and arm circumferences, and changes in body mass. Following initial testing, participants were randomly assigned to either linear periodization (LP) or undulating periodization (UP) training. Participants performed both the bench press and the back squat three days a week throughout the training period with volume and intensity equated for both groups at the end of training. The LP group linearly changed intensity and volume over each 4-wk training phase, while the UP group changed intensity and volume daily. Participants were then re-tested at the end of each 4--wk training phase and training loads were then adjusted according to the new 1 RM. Repeated measures ANOVA were conducted to examine differences between groups. Maximum strength and strength endurance for both bench press and back squat increased significantly from pre to post test for both groups (bench press maximum strength increased from 50.5 kg to 62.8 kg and 50.3 kg to 61.5 kg for LP and UP groups respectively and bench press strength endurance increased from 5.5 repetitions to 10.6 repetitions and 6.2 repetitions to 11.2 repetitions for LP and UP groups respectively). However, there was no significant difference in pre-post strength and strength endurance measures in the LP group compared to the UP group. Each of the two models proved effective in increasing bench press and back squat strength and strength endurance over the course of fifteen weeks. Muscle - Hypertrophy 2008-09 Thesis http://psasir.upm.edu.my/id/eprint/9405/ http://psasir.upm.edu.my/id/eprint/9405/1/FPP_2008_32.pdf text en public masters Universiti Putra Malaysia Muscle - Hypertrophy Faculty of Educational Studies Kok, Lian Yee English
institution	Universiti Putra Malaysia
collection	PSAS Institutional Repository
language	English English
advisor	Kok, Lian Yee
topic	Muscle - Hypertrophy
spellingShingle	Muscle - Hypertrophy Niknafs, Saba A Comparison of Linear and Undulating Periodization for Improving Muscular Strength and Strength Endurance in Men
description	The purpose of the study was to determine if significant differences exist between two different periodization programs (linear and undulating), in eliciting superior gains in maximum strength and strength endurance for the back squat and bench press. Twenty (n=20) sports science university students underwent a 15-wk resistance-training program. They were tested for the one-repetition maximum (lRM) back squat, IRM bench press, upper-body strength endurance (80% IRM bench press), lower-body strength endurance (80% IRM back squat), body-fat percentage, power (Wingate test), thigh and arm circumferences, and changes in body mass. Following initial testing, participants were randomly assigned to either linear periodization (LP) or undulating periodization (UP) training. Participants performed both the bench press and the back squat three days a week throughout the training period with volume and intensity equated for both groups at the end of training. The LP group linearly changed intensity and volume over each 4-wk training phase, while the UP group changed intensity and volume daily. Participants were then re-tested at the end of each 4--wk training phase and training loads were then adjusted according to the new 1 RM. Repeated measures ANOVA were conducted to examine differences between groups. Maximum strength and strength endurance for both bench press and back squat increased significantly from pre to post test for both groups (bench press maximum strength increased from 50.5 kg to 62.8 kg and 50.3 kg to 61.5 kg for LP and UP groups respectively and bench press strength endurance increased from 5.5 repetitions to 10.6 repetitions and 6.2 repetitions to 11.2 repetitions for LP and UP groups respectively). However, there was no significant difference in pre-post strength and strength endurance measures in the LP group compared to the UP group. Each of the two models proved effective in increasing bench press and back squat strength and strength endurance over the course of fifteen weeks.
format	Thesis
qualification_level	Master's degree
author	Niknafs, Saba
author_facet	Niknafs, Saba
author_sort	Niknafs, Saba
title	A Comparison of Linear and Undulating Periodization for Improving Muscular Strength and Strength Endurance in Men
title_short	A Comparison of Linear and Undulating Periodization for Improving Muscular Strength and Strength Endurance in Men
title_full	A Comparison of Linear and Undulating Periodization for Improving Muscular Strength and Strength Endurance in Men
title_fullStr	A Comparison of Linear and Undulating Periodization for Improving Muscular Strength and Strength Endurance in Men
title_full_unstemmed	A Comparison of Linear and Undulating Periodization for Improving Muscular Strength and Strength Endurance in Men
title_sort	comparison of linear and undulating periodization for improving muscular strength and strength endurance in men
granting_institution	Universiti Putra Malaysia
granting_department	Faculty of Educational Studies
publishDate	2008
url	http://psasir.upm.edu.my/id/eprint/9405/1/FPP_2008_32.pdf
_version_	1794018835109511168

A Comparison of Linear and Undulating Periodization for Improving Muscular Strength and Strength Endurance in Men

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