Sunday, January 24, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Muscle Science

Non-Linear Periodization And Overtraining – Part 2

Justin RobertsonbyJustin Robertson
December 13, 2013
  • 18shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Last week in the introduction to this series we talked about the difference between overtraining and overreaching and how the common belief of what overtraining is has been blown out of proportion. We looked at some research that showed how increasing frequency of training each muscle group can be beneficial because if you want to make sure you are spiking protein synthesis as much as possible then training each muscle group once per week is not going to get it done. This week we will be comparing linear and non-linear periodization and bring up the topic of muscle soreness and what it means to you.

Since reading part one I’m sure you’ve figured out I’m suggesting that you should exercise each muscle group more than once per week. This will inevitably bring up the topic of muscle soreness and overtraining. If someone is told to train more frequently they often think they shouldn’t because when they train a certain muscle group it can be sore for up to 4 or 5 days, and of course if you train sore you’ll “overtrain.” Well the reason you are sore for so long is because you train too infrequently to give your body a chance to adapt. If you train more frequently and lift while still sore, your body will be forced to adapt to the new stress you are putting it under and eventually you won’t be so sore.

Just think about any really physical job out there. A new furniture mover is going to be very sore after the first day on the job, but they still have to go back to work each day. They continue to do the same thing and eventually their body adapts to what they do and they don’t get sore anymore or at least a lot less sore. Have you ever seen the forearms of a carpenter or the lats of a rower? Their bodies have responded to ways that typical thoughts on overtraining would say were far too great to be able to recover and grow. The same thing goes for weightlifting.

I was attempting to find research about muscle soreness and training frequency but was unable to find any such study other than if you use research about the “repeated bout effect” which does not appear to be totally understood. (1) The repeated bout effect basically refers to the body’s ability to adjust and accommodate to repeated physical stress by becoming more adept at repairing itself, much like that furniture mover. When you exercise each muscle group once per week your body learns it has that long to recover, but if you increase the frequency your body learns it needs to increase its recovery rate. What better way to beat DOMS than by preventing it from happening in the first place? Especially when it can help lead to greater gains in hypertrophy and strength as well.

If you hit everything multiple times per week like I’m suggesting, eventually you’ll stop being so sore. Yes when you begin you will probably be very sore and feel run down. You are shocking the body, but by pushing through that initial period will allow your body to adapt. If you ease off every time you are really sore or feel tired, your body will have no reason to adapt to what you are doing. You have to give it a reason to change.

So I submit to you, overreaching is actually a good thing if you are smart about it. Yes you’ll be tired, and you’ll be weaker at first, but I ask you, does that really matter if you are making gains? Is it worth it to get the body you’re after? Whether your goal is to deadlift 600 lbs or to make everyone question if you’re a natural lifter or not, if you can tolerate pushing your body to its limits you can give yourself a much better chance to get there. All with the benefit of actually being less sore in time. If it’s important enough to you, it seems like it would worth it. When you overreach and then take a period to deload and recover, this is when you actualize your gains. (2) The trick is knowing when to push and when to back off.

So how am I suggesting you do this? Finally the meat and potatoes (coincidentally a great muscle-building meal) of this series. Enter undulating periodization. What the heck is that you ask? I’m happy to explain. Undulating periodization is a non-linear periodization or structuring of set and rep protocols in a largely different manner in much shorter time spans than a typical periodization. Rather than linear and alternating periodization where reps and loads are decreased or increased in each phase, undulating periodization changes within each week or even each day.

Research published in the Journal of Strength and Conditioning Research in 2009 (3) compared three training protocols over a 12 week resistance training program. 27 strength-trained men were assigned to 3 balanced groups, nonperiodized, linear periodized and non-linear periodized. Strength gains in the bench press and leg press were assessed at 4, 8 and 12 weeks. The non-linear group significantly increased strength in both bench press and leg press throughout the entire 12 week period. Meaning they showed improvements at each 4, 8 and 12 week intervals. They were the only group to do this. The linear group only saw strength gains at the 8 week interval but did not have any strength gains at the 4 or 12 week intervals while the non-periodized group had no increase throughout the entire program. More evidence at how good our body is at adapting to what we put it through.

Now that we know mixing set and rep protocols in largely different manners in short time periods has been shown to be the best method for muscle-building, next week we’ll come back and talk about how to put it all together. Until then,

Happy Lifting!

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 18shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Muscle Science Muscle-Building
Tags: Muscle ScienceMuscle-Building
Previous Post

Crunches Vs Planks: The Best Exercise For Ripped Abs

Next Post

Round 27: The Best Shoulder Building Exercises

Justin Robertson

Justin Robertson

Related Posts

Push Pull Workout
Workout Plans

Try Push-Pull For The Perfect Muscle-Building Routine

Can ZMA Help Build Muscle And Support Sleep?
Anabolic Hormones

Can ZMA Help Build Muscle And Support Sleep?

Mr. Olympia 2018 Predictions
2018 Mr. Olympia

Mr. Olympia 2018 Predictions – Top 5

arnold schwarzenegger cardio
Muscle-Building

Build More Muscle Mass With Cardio: Part 2

bodybuilder sleep
Muscle Science

Muscle: What Is Sleep?

Bodybuilding Cardio
Muscle-Building

Build More Muscle Mass With Cardio

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Larry Wheels Deadlift PR

Larry Wheels Hits All-Time Personal Record With Earth Shattering 855lb Deadlift Triple, Gets Injured

Ronnie Coleman

What Did Ronnie Coleman Eat in His Prime?

Blessing Awodibu

Blessing Awodibu Is A Shredded 287lb As He Begins Prep For Pro Debut

Natural Bodybuilding

6 Obvious Signs of a Natural Bodybuilder

Ben Chow Luke Sandoe

Ben Chow, Fouad Abiad Respond To New Details of Luke Sandoe’s Death

Hafthor Bjornsson Covid 19

Hafthor “Thor” Bjornsson Gets Covid-19 Following Exhibition Boxing Match

Bent-Over Two-Arm Dumbbell Row Guide and Videos

Bent-Over Two-Arm Dumbbell Row Guide and Videos

Laura Bass

Former Bodybuilder Laura Bass Dies at 49

Recent Reviews

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

21366