Kok Lian-Yee, Hamer Peter W, Bishop David J
School of Sport Science, Exercise and Health, The University of Western Australia, Perth, Australia.
Med Sci Sports Exerc. 2009 Sep;41(9):1797-807. doi: 10.1249/MSS.0b013e3181a154f3.
This study compared linear (LP) and undulating periodization (UP) on strength changes in untrained women when total workload and average training intensity were matched by the end of training.
Twenty females (20 +/- 2 yr) were conditioned (3 wk) and assessed for one-repetition maximum squat (1RMSQ) and bench press (1RMBP) before being assigned to LP or UP training (9 wk), with training performed at 3 d.wk. Maximal strength, average power output during squat jumps with countermovement (SQJpwr) and bench press throws (BPTpwr), body mass, limb girth, and muscle cross-sectional area (CSA) were assessed at baseline (T1) and after every 3 wk (T2, T3, and T4) to differentiate the efficacy of LP and UP training.
Both groups improved significantly (P < 0.05) in 1RMSQ (LP 34.8%, UP 41.2%), 1RMBP (LP 21.8%, UP 28.3%), SQJpwr (LP 10.4%, UP 9.5%), BPTpwr (LP 11.1%, UP 13.8%), arm girth (LP 1.14%, UP 1.73%), and thigh girth (LP 1.58%, UP 1.99%), with no significant difference between them. Muscle CSA for the LP group increased significantly at T2 before maintaining similar hypertrophic responses until T4, whereas the UP group recorded significant increments from T1 to T2 and T2 to T3, before stabilizing between T3 and T4. Pooled CSA increase was higher than previously found (6.8% at T2, 11.3% at T3, and 11.8% at T4).
The comparison of LP and UP training with matched volume load and intensity suggests that both programs were equally adept in improving different strength qualities in active but untrained women. In addition, muscle hypertrophic responses were larger and occurred earlier than previously reported.
本研究比较了线性周期化训练（LP）和波浪式周期化训练（UP）对未受过训练的女性力量变化的影响，训练结束时两组的总训练量和平均训练强度相匹配。
20名女性（20±2岁）先进行3周的适应性训练，然后对她们的一次重复最大深蹲（1RMSQ）和卧推（1RMBP）进行评估，之后将她们分为LP组或UP组进行9周训练，每周训练3天。在基线期（T1）以及每3周后（T2、T3和T4）评估最大力量、下蹲跳（SQJpwr）和卧推投掷（BPTpwr）时的平均功率输出、体重、肢体围度和肌肉横截面积（CSA），以区分LP和UP训练的效果。
两组在1RMSQ（LP组提高34.8%，UP组提高41.2%）、1RMBP（LP组提高21.8%，UP组提高28.3%）、SQJpwr（LP组提高10.4%，UP组提高9.5%）、BPTpwr（LP组提高11.1%，UP组提高13.8%）、上臂围度（LP组提高1.14%，UP组提高1.73%）和大腿围度（LP组提高1.58%，UP组提高1.99%）方面均有显著改善（P<0.05），两组之间无显著差异。LP组的肌肉CSA在T2时显著增加，之后直到T4保持相似的肥大反应，而UP组在T1到T2以及T2到T3记录到显著增加，在T3到T4之间稳定下来。合并的CSA增加高于先前的发现（T2时为6.8%，T3时为11.3%，T4时为11.8%）。
对LP和UP训练进行匹配训练量负荷和强度的比较表明，两种训练方案在改善活跃但未受过训练的女性的不同力量素质方面同样有效。此外，肌肉肥大反应比先前报道的更大且出现得更早。
