Periodization
// What the research shows
The meta-analysisMeta-analysis A study of studies: the results of many individual studies are pooled statistically. More in the glossary → by Moesgaard et al. (2022; 35 studies) only compared volume-equated programs. Periodized training produced more 1RM strength than non-periodized training, with no difference in hypertrophyHypertrophy (muscle growth) A muscle getting bigger, mainly through thicker muscle fibres. More in the glossary →. Undulating periodization (weekly or daily changes) was slightly better than linear for 1RM strength, but only in trained participants.
// In practice
- For hypertrophy: volume and proximity to failureMuscular failure The point where, despite full effort, you can't complete another clean rep. More in the glossary → matter more than an elaborate plan.
- For strength, variation pays off, e.g. heavy and lighter days in the same week.
- Beginners don't need complex periodization. Simple progressive overload is enough.
// Limitations & open questions
Most studies run only 8–12 weeks. The real point of periodization, long-term progress over years, is hard to capture that way.
// Sources
// More from Training
Training volume
More hard sets per muscle per week lead to more growth, but each extra set adds a bit less than the one before.
Training frequency
For muscle growth it doesn't matter much how many days you spread your sets over. For strength, practising the lift more often helps.
Proximity to failure (RIR)
For muscle growth it pays to train close to failure. For strength it matters much less.
Load & rep range
Muscles grow similarly with light and heavy loads as long as sets are hard. Maximal strength needs heavy loads.