Research
Mixed
Periodized resistance training (linear or undulating) appears equally effective as non-periodized training for enhancing skeletal muscle hypertrophy in untrained populations, but its necessity for trained individuals remains unclear.
If you are new to resistance training, you do not need a complex periodized plan to build muscle. Non-periodized training yields similar hypertrophy results. Periodization may become relevant only after you have gained significant training experience, though current research is inconclusive on this point.
ModerateQualifiesMEDIUM confidence
With regard to enhancing skeletal muscle hypertrophy, both the undulating model and the linear model appear equally effective; however, this conclusion can only be generalized to untrained populations... the research is unclear on whether periodized RT is necessary to maximize skeletal muscle hypertrophy.
Why this rating
Based on systematic reviews, but limited by short study durations and lack of trained subjects.
Source
Periodized Resistance Training for Enhancing Skeletal Muscle Hypertrophy and Strength: A Mini-Review
Jonathan W. Evans · Frontiers in Physiology · 2019
DOI 10.3389/fphys.2019.00013
narrative_reviewCited 72×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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