Perfect Cond

A study shows that the "best" Strength Training Program!?

SNC good coaches - they are many - have experienced decades training programs nonlinear periodization of strength are a terrible way to make progress in strength and muscle mass or the passage of time, however, just like most people to establish their programs. In other words, go into the gym, do 8-10 reps (for example) X number of sets, and this month after month, year after year. In fact, it's really the classic method of culture of the West training. It is also about the worst way to make steady progress in the gym.

Coaches of the East have known of these programs have a wrong way to increase the strength over time, especially for athletes intermediate and advanced. Recently, a study focused on three groups three different protocols. It is important to note this study, unlike many many strength athletes, use trained. This an important difference from other studies and a credit to the researchers. So there are many studies that examine this issue in error using untrained individuals, often making the result of no value unless the study has focused specifically on the effects X protocol for people who have never exercised, but I digress ... These researchers examined the effects of three different upper body and lower body twice a week - with 3 sets per exercise - as they were in the gym 4 days a week.

Group I: monitoring of what would your program classical typically see the following topics as indicated: Non-linear periodization routine (NP). They never sets 8-10 repetitions throughout the experiment for 12 weeks.

Group II: Following a routine linear periodization (LP): the first four weeks of study participants not set 12-15 repetitions, four weeks after sets of 8-10 repetitions, and the last four weeks Week 1: sets of 12-15 repetitions

Week 2: 4-5 reps

Week 3: 8-10 representatives

Week 4: Repeat 1 weeks

This was done 3 times = 12 weeks.

The results showed that only the NLP group made significant progress in its strength in adversity effort, which was the leg press and bench press. Interesting - but not surprising - There were no statistically significant change body composition between groups. The reason is not surprising to me is, lifters are generally known in no big changes in bodycomp simply change the program if other variables (eg, total calories, macro-nutrient ratios, other activities, etc.) remain the same, and increases the force are usually followed by changes in the strength bodycomp experienced athletes. 12 weeks is not long for a experienced athlete able to make significant changes in bodycomp simply a change in the program, but we can make improvements significant in the force, which ultimately leads to changes in bodycomp.

Remember, even the most sensitive to changes in the test bodycomp has limitations of sensitivity, strength and experience of athletes advance in years measured from the same month, so 12 weeks is relatively small window of study ...

The Bottom Line:

The researchers concluded that "... Our data clearly demonstrate that NLP is more effective than LP and models NP routines to increase strength training combined with the division. Thus, people seeking to improve the ability to use NLP in using routines from Split. "

So far so good, and really expected.

Typically, you see any programs not Linear periodization recommended by the best known coaches, but this does not mean that non-linear periodization routines do not value for all. If the above is interesting from the viewpoint of confirmation, is old news for one of SNC good coaches out there, and really Old news for coaches of this block, that 8-10 repetitions (or other), week after week, month after month, year after year is a quick way of not advancing.

However, it is also much more complicated than simply change the number of repetitions each week around randomly. Some programs have very specific objectives and such, should be designed for clean athletes with specific outcomes, so that may place in a series of occurrences of X time, exceed one week, and so on. Beginners can benefit from workouts periodization nonlinear, so that no one should see the results above as "etched in stone" is the best way to approach a training program strength.

In this particular study, looking at these groups, under those set of circumstances, etc., NLP was higher increase resistance.

The real take-home is here, NLP-type programs - they are many - are important for the continued progress of athletes intermediate Developed by overcoming Western classical routines fitness based on nonlinear periodization is to produce superior results in most trainers strength in the long term.

Programs Charles Staley, Charles Poliquin, Lou Simmons, Jim Wendler, Dave Tate, Rippetoe, Enami Ross, to name some coaches implement programs could be examined.

Understanding the challenges of volume, load, Tut, rest periods, and many other variables that can make a steady progress. I recommend people watch the programs offered by the previous coaches and read on concepts in this brief overview of writing ... then is the study of sources for those interested:

J Strength Cond Res 2009 Jul; 23 (4) :1321-6.
The non-linear periodization can maximize gains in strength training routines split resistance.
Monteiro GA, MS Aoki, Evangelista AT, Alvena DA, Monteiro GA, Pia § arro Ida C. C. Ugrinowitsch

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