What Weight Training Style Works Best for Strength

Sports scientists at the University of Sao Paulo ran a 12-week study to determine which of three different training styles had an impact on trainee strength. As it turns out non-linear periodization won out. Interestingly enough for bodybuilders there was no impact on muscle size.

The three styles tested were:

Nonperiodized
Microcycle 1	3 x 8-10RM
Microcycle 2	3 x 8-10RM
Microcycle 3	3 x 8-10RM
Microcycle 4	3 x 8-10RM

Linear periodization
Microcycle 1	3 x 12-15RM
Microcycle 2	3 x 8-10RM
Microcycle 3	3 x 4-5RM
Microcycle 4	3 x 12-8-4RM

Nonlinear periodization
Microcycle 1	3 x 12-15RM
Microcycle 2	4 x 4-5RM
Microcycle 3	3 x 8-10RM
Microcycle 4	3 x 12-8-4RM

Source:
J Strength Cond Res. 2009 Jul; 23(4):1321-6.

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