“Training is an exact science.” —Mike Mentzer

Mike Mentzer was correct in that there is an exact science to training. In the Journal of Strength and Conditioning Research, it was reported that you can take two identical workouts and train with the exact same total work performed yet have different gains. In my experience, many bodybuilders can learn how to get better results by periodizing their workouts. Periodization is simply the organization and planning of training. In sport, this planning is usually based on achieving maximum physical abilities (strength, speed, power) for a given competition or period of competitions.

Among the periodization models, there is the classical linear periodization (LP) model, which divides a strength training program into different periods or cycles, such as macrocycles (9–12 months), mesocycles (3–4 months), and microcycles (1–4 weeks), gradually increasing the training intensity while decreasing the training volume within and between cycles (1). The reverse linear periodization (RLP) model follows the modification in intensity and volume but in a reverse order in comparison to the LP model, increasing volume and reducing intensity (2). Basically, the RLP model starts with higher weight poundages and then gradually reduces the weights as the weeks go on whereas the LP model starts out with lighter weights and gradually increases the weight poundages.

Researchers from Brazil devised a really interesting training routine to compare the effects of linear versus reverse linear training systems on strength and muscle. Another important variable considered was that for both training groups, the intensity and the volume were equated. In LP, training intensity (load or weight) is increased each microcycle (1–4 weeks), and the volume (amount or number of repetitions) is decreased. The researchers varied the training to vary between a four repetition maximum and a 14 repetition maximum.

One group started off with higher reps and a lighter weight and gradually increased the weight while decreasing the repetitions. This group also gradually increased the training intensity while decreasing the training volume within and between cycles. The other group used a heavier weight with less repetitions, increasing volume and reducing intensity.

Sample training systems for linear and reverse linear training (3)

At the end of 12 weeks, the volume and intensity of the two programs were exactly the same. However, the results were dramatically different. Both groups increased muscle strength, but the linear periodization program had greater increases in upper and lower body strength. More shockingly, the linear periodization program increased lean muscle mass and decreased body fat. The reverse linear program made no noticeable changes in lean muscle mass or strength.

The study concluded that if you plan your workouts for the next few weeks, always plan to train from a lower training intensity to a higher one. Traditional strength gains that occur during the first weeks of training are more dependent on neural adaptations (1–8 weeks). Therefore, after this period, more significant alterations may occur in muscle mass and fat mass. The present study suggests that exercise routines constantly need to be changed for progressive increases in strength and muscle mass, but the adaptation period is an essential part. Always train from a perspective of gradually increasing training intensity.

A weight training program that uses a periodized training system (gradually increasing the training intensity while decreasing the training volume within and between cycles) is superior for increasing lean muscle mass and strength compared to a reverse linear program (increasing volume and reducing intensity).

References

  1. Rhea MR, Ball SB, Phillips WT, Burkett LN (2002) A comparison of linear and daily undulating periodization with equated volume and intensity for strength. J Strength Cond Res 16:250–55.
  1. Rhea MR, Phillips WT, Burkett LN, Stone WJ, Ball SB, Alvar BA, Thomas AB (2003) A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance. J Strength Cond Res 17:82–87.
  1. Prestes J, Lima C, Frollini A, Donatto F, Conte M (2009) Comparison of Linear and Reverse Linear Periodization Effects on Maximal Strength and Body Composition. J Strength Cond Res 23(1):266–74.