Prestes Jonato, De Lima Cristiane, Frollini Anelena B, Donatto Felipe F, Conte Marcelo
Physiological Sciences Department, Exercise Physiology Laboratory, Federal University of São Carlos, São Paulo, Brazil.
J Strength Cond Res. 2009 Jan;23(1):266-74. doi: 10.1519/JSC.0b013e3181874bf3.
There are few studies that have compared different periodization methods for strength and hypertrophy. The aim of this study was to verify the effect of a 12-week strength training program with different periodization models on body composition and strength levels in women ranging from 20 to 35 years of age. Participants had a minimum of 6 months of experience in strength training, and they were divided into two groups: linear periodization (LP, n = 10) and reverse linear periodization (RLP, n = 10). Intensity was increased weekly; LP began with 12-14 maximal repetitions (RM), reaching loads of 4-6RM, and RLP began with 6-4RM and finished with 12-14RM. In all exercises, three sets were accomplished; number of repetitions and rest between sets and exercises were in accordance with weekly prescribed intensity. Training was performed 3 days per week. The evaluations were baseline evaluation (A1), after 4 weeks of training (A2), after 8 weeks (A3), after 12 weeks (A4), and after 1 week of detraining (A5). Fat mass and fat-free mass, maximum strength (bench press, lat pull-down, arm curl, and leg extension) were evaluated. There was an increase in fat-free mass and a decrease in fat mass in A4 compared with A1 only for the LP group. Both the LP and RLP groups presented significant gains in maximum strength levels in all exercises analyzed. However, for LP, the increases were greater when compared with RLP. In practical terms, LP is more effective for strength and hypertrophy as compared with RLP, and 1 week may be an adequate period for application of detraining without causing decreases in the performance of the parameters analyzed.
很少有研究比较过不同的力量和肌肉肥大训练周期安排方法。本研究的目的是验证一个为期12周的力量训练计划，采用不同的周期模型，对20至35岁女性的身体成分和力量水平的影响。参与者至少有6个月的力量训练经验，她们被分为两组：线性周期安排（LP，n = 10）和反向线性周期安排（RLP，n = 10）。强度每周增加；LP从12 - 14次最大重复次数（RM）开始，达到4 - 6RM的负荷，而RLP从6 - 4RM开始，以12 - 14RM结束。在所有练习中，都完成三组；每组重复次数以及组间和练习间的休息时间与每周规定的强度一致。训练每周进行3天。评估包括基线评估（A1）、训练4周后（A2）、8周后（A3）、12周后（A4）以及停训1周后（A5）。评估了体脂和去脂体重、最大力量（卧推、下拉、弯举和腿伸展）。仅LP组在A4时去脂体重增加，体脂减少，与A1相比有变化。LP组和RLP组在所有分析的练习中最大力量水平都有显著提高。然而，与RLP组相比，LP组的提高幅度更大。实际上，与RLP组相比，LP组在力量和肌肉肥大方面更有效，并且1周可能是应用停训的合适时间，不会导致所分析参数的表现下降。
