whole book.4th print

Table 5: Comparison of linear and undulating periodization

Weeks 1-3 4-6 7-9 10-12 13-15

Linear 3X10RM 4X6RM 5X3RM 6X2RM 8X1RM

Undulating 3X10RM 4X6RM 3X8RM 4X3RM 4X5RM

As discussed previously, it does not appear that lower repetitions stimulate muscle growth
to the same degree as higher rep sets but may increase maximal strength more. Thus, a linear
periodization routine may result in loss of muscle near the end of the cycle (4). Undulating
periodization allows an individual to alternate between strength and growth training to maintain
muscle mass while pushing up maximal strength.

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