30 Seconds SummaryWeekly Undulating Periodization is a Superior to Block Periodization for Maximal Strength and Hypertrophy in Females
- Block Periodization involves short-term training phases focused on specific goals like hypertrophy, strength, and power, each lasting about 4 weeks.
- Weekly Undulating Periodization switches focus between hypertrophy, strength, and power each week, allowing for more frequent variations in training focus within a month.
- A study conducted by the University of Central Florida compared Block Periodization and Weekly Undulating Periodization in resistance-trained females over 10 weeks, measuring upper and lower body strength, body composition, and muscle hypertrophy.
- Results showed no significant differences between the two groups in overall body composition or upper body strength.
- Weekly Undulating Periodization led to a notably larger increase in thigh muscle size (5.8% increase) compared to Block Periodization (1.6% increase).
- In lower body strength, specifically squats, Weekly Undulating Periodization nearly doubled the strength gains compared to Block Periodization (28% vs. 15%).
- Findings suggest that Weekly Undulating Periodization may be more effective than Block Periodization for lower body strength and muscle size, at least in female athletes.
Biolayne
Bill Campbell
