Comparison of Linear and Reverse Linear Periodization Effects on Maximal Strength and Body Composition

• DOI: 10.1519/jsc.0b013e3181874bf3
• Publication Date: 2010-11-06T05:58:41Z
• Authors: Jonato Prestes; Cristiane De Lima; Anelena B Frollini; Felipe F Donatto; Marcelo Conte
• Keywords: Periodization; Bench press; Intensity; Strength Training

Prestes, J, De Lima, C, Frollini, AB, Donatto, FF, and Conte, M. Comparison of linear reverse periodization effects on maximal strength body composition. J Strength Cond Res 23(1): 266-274, 2009-There are few studies that have compared different methods for hypertrophy. The aim this study was to verify the effect a 12-week training program with models composition levels in women ranging from 20 35 years age. Participants had minimum 6 months experience training, they were divided into two groups: (LP, n = 10) (RLP, 10). Intensity increased weekly; LP began 12-14 repetitions (RM), reaching loads 4-6RM, RLP 6-4RM finished 12-14RM. In all exercises, three sets accomplished; number rest between exercises accordance weekly prescribed intensity. Training performed 3 days per week. evaluations baseline evaluation (A1), after 4 weeks (A2), 8 (A3), 12 (A4), 1 week detraining (A5). Fat mass fat-free mass, maximum (bench press, lat pull-down, arm curl, leg extension) evaluated. There an increase decrease fat A4 A1 only group. Both groups presented significant gains analyzed. However, LP, increases greater when RLP. practical terms, is more effective hypertrophy as RLP, may be adequate period application without causing decreases performance parameters