Periodização do Treinamento – Linear ou Não-Linear Diária?

Miranda, F, Simão, R, Rhea, M, Bunker, D, Prestes, J, Leite, RD, Miranda, H, de Salles, BF, and Novaes, J. Effects of linear vs. daily undulatory periodized resistance training on maximal and submaximal strength gains. J Strength Cond Res 25(7): 1824-1830, 2011

The objective of this study was to verify the effect of 2 periodized resistance training (RT) methods on the evolution of 1-repetition maximum (1RM) and 8RM loads. Twenty resistance trained men were randomly assigned to 2 training groups: linear periodization (LP) group and daily undulating periodization (DUP) group. The subjects were tested at baseline and after 12 weeks for 1RM and 8RM loads in leg press (LEG) and bench press (BP) exercises. The training program was performed in alternated sessions for upper (session A: chest, shoulder and triceps) and lower body (session B: leg, back and biceps). The 12-week periodized training was applied only in the tested exercises, and in the other exercises, 3 sets of 6-8RM were performed.

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Both groups exhibited significant increases in 1RM loads on LEG and BP, but no statistically significant difference between groups was observed. The same occurred in 8RM loads on LEG and BP.

However, DUP group presented superior effect size (ES) in 1RM and 8RM loads for LEG and BP exercises when compared to the LP group.

In conclusion, periodized RT can be an efficient method for increasing the strength and muscular endurance in trained individuals. Although there was no statistically significant difference between periodization models, DUP promoted superior ES gains in muscular maximal and submaximal strength.

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