Research
Mixed
Periodization (systematic variation of volume and intensity) is superior to non-periodized training for maximizing long-term strength gains, particularly in trained individuals.
If you have been training for more than 6 months, stop doing the same weights and reps every week. Use a periodized plan that alternates between higher reps/lower weight and lower reps/higher weight. This keeps your body adapting and prevents plateaus.
GoodSupportsHIGH confidence
It has been shown that systematic variation of volume and intensity is most effective for long-term progression.
Why this rating
Supported by meta-analytical investigation and multiple studies, though some short-term studies show equivalence.
Source
Progression Models in Resistance Training for Healthy Adults
Medicine & Science in Sports & Exercise · 2009
clinical_guidelineCited 4,162×
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