Research
Mixed
Periodized resistance training (linear or undulating) is superior to non-periodized training for enhancing maximal strength, with undulating models potentially offering greater benefits for leg press strength.
If your goal is maximum strength, do not stick to the same weights and reps forever. Use a periodized plan (either linear or undulating) that changes your training variables over time. This approach is consistently shown to produce better strength gains than non-periodized training, regardless of your experience level.
GoodSupportsHIGH confidence
Multiple meta-analyses have shown periodized RT to be superior to non-periodized RT for enhancing muscular strength... Both the linear model and the undulating model are effective for enhancing strength, although a greater benefit might be achieved through the undulating model.
Why this rating
Based on multiple meta-analyses, but the author notes limitations in study duration and design.
Source
Periodized Resistance Training for Enhancing Skeletal Muscle Hypertrophy and Strength: A Mini-Review
Jonathan W. Evans · Frontiers in Physiology · 2019
narrative_reviewCited 72×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →