Physiological Sciences Department, Exercise Physiology Laboratory, Federal University of São Carlos, São Carlos, Brazil.
J Strength Cond Res. 2009 Dec;23(9):2437-42. doi: 10.1519/JSC.0b013e3181c03548.
To determine the most effective periodization model for strength and hypertrophy is an important step for strength and conditioning professionals. The aim of this study was to compare the effects of linear (LP) and daily undulating periodized (DUP) resistance training on body composition and maximal strength levels. Forty men aged 21.5 +/- 8.3 and with a minimum 1-year strength training experience were assigned to an LP (n = 20) or DUP group (n = 20). Subjects were tested for maximal strength in bench press, leg press 45 degrees, and arm curl (1 repetition maximum [RM]) at baseline (T1), after 8 weeks (T2), and after 12 weeks of training (T3). Increases of 18.2 and 25.08% in bench press 1 RM were observed for LP and DUP groups in T3 compared with T1, respectively (p < or = 0.05). In leg press 45 degrees , LP group exhibited an increase of 24.71% and DUP of 40.61% at T3 compared with T1. Additionally, DUP showed an increase of 12.23% at T2 compared with T1 and 25.48% at T3 compared with T2. For the arm curl exercise, LP group increased 14.15% and DUP 23.53% at T3 when compared with T1. An increase of 20% was also found at T2 when compared with T1, for DUP. Although the DUP group increased strength the most in all exercises, no statistical differences were found between groups. In conclusion, undulating periodized strength training induced higher increases in maximal strength than the linear model in strength-trained men. For maximizing strength increases, daily intensity and volume variations were more effective than weekly variations.
确定最有效的力量和肥大周期化模型对于力量和调节专业人员来说是一个重要的步骤。本研究的目的是比较线性（LP）和每日波动周期化（DUP）抗阻训练对身体成分和最大力量水平的影响。40 名年龄为 21.5 +/- 8.3 岁、最少有 1 年力量训练经验的男性被分配到 LP（n = 20）或 DUP 组（n = 20）。受试者在基线（T1）、8 周后（T2）和 12 周训练后（T3）测试卧推、腿举 45 度和臂弯举（1 次重复最大[RM]）的最大力量。与 T1 相比，LP 和 DUP 组在 T3 时的卧推 1RM 分别增加了 18.2%和 25.08%（p<0.05）。在腿举 45 度方面，LP 组在 T3 时比 T1 时增加了 24.71%，DUP 组增加了 40.61%。此外，与 T1 相比，DUP 在 T2 时增加了 12.23%，在 T3 时增加了 25.48%。对于臂弯举运动，与 T1 相比，LP 组在 T3 时增加了 14.15%，DUP 组增加了 23.53%。与 T1 相比，DUP 在 T2 时也增加了 20%。尽管 DUP 组在所有运动中增加的力量最大，但组间无统计学差异。总之，波动周期化力量训练在力量训练的男性中引起的最大力量增加比线性模型更多。为了最大限度地提高力量增加，每日强度和容量变化比每周变化更有效。
