30 Seconds Summary
Research Spotlight: Does periodization style affect muscle growth?

  • A 2017 meta-analysis by Grgic and colleagues reviewed 13 studies to compare the effects of linear periodization and daily undulating periodization on muscle growth.
  • The analysis considered all measures or estimates of muscle growth, as well as separate evaluations for direct and indirect measures of hypertrophy, and studies lasting at least 11 weeks.
  • Results indicated that the style of periodization—whether linear or daily undulating—does not significantly impact muscle growth.
  • Among individual studies, one study showed a notable preference for daily undulating periodization and another for linear periodization, but the remaining studies showed minor differences.
  • The meta-analysis suggests that muscle growth is likely similar across different periodization styles as long as training volume and intensity are consistent.
  • Further research across various periodization models (including non-periodized training) indicates a general lack of significant difference in muscle growth outcomes.
  • For those with muscle growth as a primary goal, the choice of periodization style can be based on personal preference.
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

RP Thanksgiving Style

Healthy Holiday Recipes to Feed a Crowd Check out the RP Cookbook for more delicious RP Friendly recipes! No one particularly wants to tote along “clean food” to someone else’s holiday meal. So, why not host family and friends at your place this year…and treat them to traditional holiday fare they…

Renaissance Periodization

Lori Shaw, COO and RP Cookbook Author

Read Summary in 30 Seconds

Weightlifting Lessons That Made My Powerlifting Better

#1. The importance of back rigidity and stability In both sports maintaining an extremely rigid arch is vital for squatting or pulling efficiently to make sure you’re lifting what you should be lifting. Go to either style of competition and watch someone miss a squat or miss a clean in the bottom. G…

Renaissance Periodization

Dr. Derek Wilcox

Read Summary in 30 Seconds

Diana Li transformation

I’ve known about RP for a few years, but never committed to pulling the trigger. I had been counting macros and eating IIFYM style for the past 5 years, and also trained for powerlifting. My main goal at the time was to stay within my competitive weight range, while maintaining a balanced relationsh…

Renaissance Periodization

Diana Li

Read Summary in 30 Seconds

In Defense of Program Hoppers; DUP Revisited

Are you a serial program hopper? Maybe it’s because you haven’t found a program that meshes with your style. Bonus: Analyzing DUP’s effectiveness.

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

Periodization Preview

Want an easy overview of all the studies ever conducted on periodization? Look no further!

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds