Research
Adherence
Periodized resistance training (Block or Undulating) is superior to non-periodized training for maintaining muscle mass and strength during contest preparation.
Do not run the same workout for months. Use a periodization plan (like Block or Undulating) to vary your weights, reps, and volume over time. This helps you keep muscle and strength while dieting.
ModerateSupportsMEDIUM confidence
In the context of bodybuilding, the only firm conclusion that can be made is that a periodized approach to training is clearly more effective in achieving muscular adaptations than a non periodized approach.
Why this rating
Based on review of periodization studies, noting lack of direct studies on natural bodybuilders in deficit.
Source
Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training.
Eric R. Helms et al. · PubMed · 2015
narrative_reviewCited 69×
Read the paper More from this paper
- Natural bodybuilders should train each muscle group 2-3 times per week with a volume of 40-70 reps per muscle group per session to maximize hypertrophic stimulus while managing fatigue during caloric restriction.Moderate
- Cardiovascular training should be minimized in frequency and duration to the lowest level necessary for fat loss to prevent interference with strength and hypertrophy adaptations.Moderate
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
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