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Linear Periodization Boosts Strength

Get linear to send your rep-max efforts through the roof.

Linear Periodization Boosts Strength
Written By Jim Stoppani, PhD
Updated November 29, 2018

Periodization is the systematic changing of weight used and reps completed per set.

Two of the main forms of periodization are linear and undulating periodization. Linear periodization is the more tradition form and it involves gradually increasing the weight used with a concomitant decrease in reps completed per set in a linear fashion over time. This is the basis of my Micro Muscle eBook.

Undulating periodization involves a more sporadic change in weight and reps with weight jumping and down and back up in an undulating fashion over time.

There is some debate over which form of periodization works best for increasing strength gains.

So researchers from the University of Alberta put the two different types of training programs head to head in a recent study.

They had trained male lifters follow a 12-week periodized strength-training program that consisted of either a traditional linear periodized scheme that progressively increased the amount of weight they used each week or an undulating periodized scheme, which changed weight each week but not linearly.

They

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