אני משתמש רציני, פלאק וקריימר הראו כבר לפני 25 שנה שלהיפרטרופיה, גיוון נכון בטווחי חזרות עדיף על התמקדות בטווח אחד, אין לי מפה גישה לסיכום שלהם, אז קבל מחקר מהשנים האחרונות.
J Strength Cond Res. 2002 May;16(2):250-5.
A comparison of linear and daily undulating periodized programs with equated
volume and intensity for strength.
Rhea MR, Ball SD, Phillips WT, Burkett LN.
Exercise and Wellness Research Laboratory, Department of Exercise Science and
Physical Education, Arizona State University, Tempe, Arizona 85287, USA.
The purpose of this study was to compare linear periodization (LP) and daily
undulating periodization (DUP) for strength gains. Twenty men (age = 21 +/- 2.3
years) were randomly assigned to LP (n = 10) or DUP (n = 10) groups. One
repetition maximum (1RM) was recorded for bench press and leg press as a pre-,
mid-, and posttest. Training involved 3 sets (bench press and leg press), 3 days
per week. The LP group performed sets of 8 RM during weeks 1-4, 6 RM during
weeks 4-8, and 4 RM during weeks 9-12. The DUP group altered training on a daily
basis (Monday, 8 RM; Wednesday, 6 RM; Friday, 4 RM). Analysis of variance with
repeated measures revealed statistically significant differences favoring the
DUP group between T1 to T2 and T1 to T3. Making program alterations on a daily
basis was more effective in eliciting strength gains than doing so every 4
weeks.
Publication Types:
Clinical Trial
Randomized Controlled Trial
PMID: 11991778 [PubMed - indexed for MEDLINE]
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