Physical Education Post-Graduation Program in Human Science Motricity, Castelo Branco University, Rio de Janeiro, Brazil.
J Strength Cond Res. 2011 Jul;25(7):1824-30. doi: 10.1519/JSC.0b013e3181e7ff75.
The objective of this study was to verify the effect of 2 periodized resistance training (RT) methods on the evolution of 1-repetition maximum (1RM) and 8RM loads. Twenty resistance trained men were randomly assigned to 2 training groups: linear periodization (LP) group and daily undulating periodization (DUP) group. The subjects were tested at baseline and after 12 weeks for 1RM and 8RM loads in leg press (LEG) and bench press (BP) exercises. The training program was performed in alternated sessions for upper (session A: chest, shoulder and triceps) and lower body (session B: leg, back and biceps). The 12-week periodized training was applied only in the tested exercises, and in the other exercises, 3 sets of 6-8RM were performed. Both groups exhibited significant increases in 1RM loads on LEG and BP, but no statistically significant difference between groups was observed. The same occurred in 8RM loads on LEG and BP. However, DUP group presented superior effect size (ES) in 1RM and 8RM loads for LEG and BP exercises when compared to the LP group. In conclusion, periodized RT can be an efficient method for increasing the strength and muscular endurance in trained individuals. Although there was no statistically significant difference between periodization models, DUP promoted superior ES gains in muscular maximal and submaximal strength.
本研究旨在验证两种周期性抗阻训练（RT）方法对 1 次重复最大负荷（1RM）和 8 次重复最大负荷（8RM）的影响。20 名抗阻训练男性被随机分配到 2 个训练组：线性周期化（LP）组和每日波动周期化（DUP）组。受试者在基线和 12 周后进行腿举（LEG）和卧推（BP）练习的 1RM 和 8RM 测试。训练计划在上部交替进行（A 组：胸、肩和三头肌）和下部（B 组：腿、背和二头肌）。12 周的周期性训练仅应用于测试练习，其他练习中进行 3 组 6-8RM。两组在 LEG 和 BP 上的 1RM 负荷均显著增加，但组间无统计学差异。LEG 和 BP 上的 8RM 负荷也是如此。然而，与 LP 组相比，DUP 组在 LEG 和 BP 练习的 1RM 和 8RM 负荷上的效果量（ES）更大。总之，周期性 RT 是一种增加训练个体力量和肌肉耐力的有效方法。尽管两种周期化模型之间没有统计学上的显著差异，但 DUP 促进了肌肉最大和次最大力量的更大 ES 增加。
