30 Seconds Summary
Research Spotlight: Effects of periodization on strength gains

  • A 2017 meta-analysis found that periodized training generally results in greater strength gains than non-periodized training, with an effect size of 0.23.
  • Periodized training schedules often involve training at higher peak intensities, which may influence the observed benefits in strength gains.
  • Studies that matched periodized and non-periodized training for volume, average intensity, and peak intensity found no significant difference in strength gains between the two approaches.
  • While periodization may not independently improve strength, it offers more flexibility in training design and remains a beneficial strategy.
  • The detailed findings on this topic were reviewed in the 2017 issues of the MASS research review, which is available for subscription.
WorkoutWiseWorkoutWiseWorkoutWise

Track & Plan Workouts
with Ease

  • Unlimited workout logs
  • Automatic volume tracking
  • Personalized programs
  • RPE support, rest timer, and more!
Download for Free
WorkoutWise Screenshot

Read Next

Periodization: What the Data Say

In this article, we provide a comprehensive, quantitative overview of the periodization research. Get a thorough understanding of what the research says.

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

Fixed or varied exercise selection: which is better? New study review

Should you vary up your exercises from session to session for ‘muscle confusion’? A great new study by Baz-Valle et al., co-authored by my friend Brad Schoenfeld, compared a fixed exercise selection to a similar push-pull program with high exercise variation in trained men. The muscle confusion grou…

MennoHenselmans.com

Menno Henselmans

Read Summary in 30 Seconds

22 Interesting studies from this summer

Didn’t get a chance to catch up with the latest research this summer? Here are 22 of the most interesting research posts from July and August 2017. 1. Spot reduction is probably not a myth after all /mennohenselmans.com/science-spot-reduction-myth/ 2. Sleep optimization is underrated for your gains…

MennoHenselmans.com

Menno Henselmans

Read Summary in 30 Seconds

Menstrual cycle periodization

Ok, we admit it. We coined that term, pun intended. Scientists use phrases like ‘menstrual phase based strength training programming’. Menstrual periodization is more concise and, well, interesting. More importantly, there’s hard science behind this concept. Women can gain more strength and muscle b…

MennoHenselmans.com

Menno Henselmans

Read Summary in 30 Seconds

Daily Undulating Periodization: The Bogeyman of Training Programs

A complete guide to Daily Undulating Periodization (DUP) and how to use it in your own training programs.

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds