Traditional vs daily undulling periodization in strength and local muscle endurance gains on trained men


  • Bernardo M. Rodrigues Federal University of State of Rio de Janeiro (UNIRIO) Tiradentes University (UNIT), Brazil
  • Gilmar Senna Federal University of State of Rio de Janeiro (UNIRIO) Tiradentes University (UNIT), Brazil
  • Roberto Simão Federal University of Rio de Janeiro (EEFD/UFRJ), Brazil
  • Estevão Scudese Federal University of State of Rio de Janeiro (UNIRIO) Tiradentes University (UNIT), Brazil
  • Marzo Edir Da Silva-Grigoletto Federal University of Sergipe, Brazil
  • Antonio Paoli University of Padova, Italy
  • Giuseppe Messina University of Palermo, Italy
  • Gianluca Bianco University of Palermo, Italy
  • Antonino Bianco University of Palermo, Italy
  • Estélio H. M. Dantas Federal University of State of Rio de Janeiro (UNIRIO) Tiradentes University (UNIT), Brazil



Resistance training, Muscle strength, Muscle endurance


The aim of this study was to investigate the impact of different periodization models on strength and local muscle endurance. Twenty trained men (25.45 ± 2.984 years, 75.34 ± 6.05 kg, 177.25 ± 4.92 cm, 23.96 ± 1.64 kg . m-2) were randomly assigned in two groups: undulling periodization (UPG) and traditional periodization group (TPG), respectively. All the subjects performed one repetition maximum (1-RM) strength test and a local muscle endurance test (60% of 1-RM to failure) before, during and after experimental period. The UPG executed 30 workout sessions with daily modifications regarding intensity, volume and rest period length. The TGP was divided into 3 phases (10 workout sessions in each phase) with the same changes executed by the other group in distinct methodological variables (intensity, volume and rest period length). After the ANCOVA analysis, no significant differences were found in both maximum strength attempts, bench press (p = 0.878) and triceps pull-down (p = 0.967).  The same results occurred for local muscular endurance on the bench press (p = 0.777) or triceps pull-down (p = 0.494). However, the effect size presented moderate post-test strength gains (ESs = 0,352) and local muscular endurance (ESs = 0.367). Our results indicated that daily undulling periodization seems to be more influent in increasing muscular strength and local muscular endurance according to effect size evidence.


Download data is not yet available.


American College of Sports Medicine. (2009). Position stand on progression models in resistance exercise for healthy adults. Med Sci Sports Exerc, 41, 687–708.

Apel, J.M., Lacey, R.M., Kell, R.T. (2011). A comparison of traditional and weekly undulating periodized strength training programs with total volume and intensity equated. J Strength Cond Res, 25, 694–703.

Baechle, T.R. and Earle, R.W. (2000). Essentials of strength training and conditioning. Champaign, IL: Human Kinetics.

Baker, D., Wilson, G., Carlyon, R. (1994). Periodization: The effect on strength of manipulating volume and intensity. J Strength Cond Res, 8, 235–242.

Bartolomei, S., Hoffman, J.R., Merni, F., Stout, J.R. (2014). A comparison of traditional ad block periodized strength training programs in trained athletes. J Strength Cond Res, 28, 990–997.

Bufford, T.W., Rossi, S.J., Smith, DB., Warren, A.J. (2007). A comparison of periodization models during nine weeks with equated volume and intensity for strength. J Strength Cond Res, 21, 1245–1250.

Campos, G.E., Luecke, T.J., Wendeln, H.K., Toma, K., Hagerman, F.C., Murray, T.F., Ragg, K.E., Ratamess, N.A., Kraemer, W.J., Staron, R.S. (2002). Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Eur J Appl Physiol, 88, 50-60.

Cohen, J. (1988). Statistical power analysis for the behavioral sciences. Hillsdale, NJ: Lawrence Erlbaum.

de Lima, C., Boullosa, D.A., Frollini, A.B., Donatto, F.F., Leite, R.D., Gonelli, P.R., Montebello, M.I., Prestes, J., Cesar, M.C. (2012). Linear and daily undulating resistance training periodizations have differential beneficial effects in young sedentary women. Int J Sports Med, 33, 723-727.

Franchini, E., Branco, B.M., Agostinho, M.F., Calmet, M., Candau, R. (2015). Influence of linear and undulating strength periodization on physical fitness, physiological and performance responses to simulated Judo matches. J Strength Cond Res, 29, 358–367.

Goto, K., Nagasawa, M., Yanagisawa, O., Kizuka, T., Ishii, N. and Takamatsu, K. (2004). Muscular adaptations to combinations of high-and low-intensity resistance exercises. J Strength Cond Res, 18, 730-737.

Hoffman, J.R., Wendell, M., Cooper, J., Kang, J. (2003). Comparison between linear and nonlinear in-season training program in freshman football players. J Strength Cond Res, 17, 561–565.

Kraemer, W.J., Ratamess, N.A. (2004) Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc, 36, 674-688.

Mangine, G.T., Hoffman, J.R., Gonzalez, A.M., Townsend, J.R., Wells, A.J., Jajtner, A.R., Beyer, K.S., Boone, C.H., Miramonti, A.A., Wang, R., La Monica, M.B., Fukuda, H.D., Ratamess, N.A., Stout, J.R. (2015). The effect of training volume and intensity on improvements in muscular strength and size in resistance‐trained men. Physiol Rep, 3, e12472.

McNair, P.J., Depledge, J., Brettkelly, M., Stanley, S.N. (1996). Verbal encouragement: Effect on maximum effort voluntary muscle action. Brit J Sports Med, 30, 243–245.

Miranda, F., Simão, R., Rhea, M., Bunker, D., Prestes, J., Leite, R.D., Miranda, H., de Salles, B.F., Novaes, J. (2011). Effects of linear vs. daily undulatory periodized resistance training on maximal and submaximal strength gains. J Strength Cond Res, 25, 1824–1830.

Monteiro, A.G., Aoki, M.S., Evangelista, A.L., Alveno, D.A., Monteiro, A.G., Picarro Ida, C., Ugrinowitsch, C. (2009). Nonlinear periodization maximizes strength gains in split resistance training routines. J Strength Cond Res, 23, 1321-1326.

Painter, K.B., Haff, G.G., Ramsey, M.W., McBride, J., Triplett, T., Sands, W.A., Lamont, H.S., Stone, M.E., Stone, M.H. (2012). Strength gains: Block vs Dup weight training among track and field athletes. J Strength Cond Res, 7, 161–169.

Peterson, M.D., Dodd, D.J., Alvar, B.A., Rhea, M.R., Favre, M. (2008) Undulation training for development of hierarchical fitness and improved firefighter job performance. Journal of Strength and Conditioning Research, 22, 1683-1695.

Prestes, J., De Lima, C., Frollini, A.B., Donatto, F.F., Conte, M. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. J Strength Cond Res, 29, 266-274.

Prestes, J., Frollini, A.B., De Lima, C., Donatto, F.F., Foschini, D., Marqueti, R.C., Figueira Jr, A., Fleck, SJ. (2009). Comparison between linear and daily undulating periodized resistance training to increase strength. J Strength Cond Res, 23, 2437–2442.

Rhea, M.R., Ball, S.D., Phillips, W.T., Burkett, L.N. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res, 16, 250–255.

Rhea, M.R., Phillips, W.T., Burkett, L.N., Stone, W.J., Ball, S.D., Alvar, B.A., Thomas, A.B. (2003). A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance. J Strength Cond Res, 17, 82–87.

Schoenfeld, B.J., Peterson, M.D., Ogborn, D., Contreras, B., Sonmez, G.T. (2015). Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. J Strength Cond Res, 29, 2954-2963.

Scudese, E., Willardson, J.M., Simão, R., de Salles, B.F., Senna, G., Miranda, H. (2015). The effect of rest interval length on repetition consistency and perceived exertion during near maximal loaded bench press sets. J Strength Cond Res, 29, 3079-3083.

Senna, G., Willardson, J.M., de Salles, B.F., Scudese, E., Palma, A., Simão, R. (2011). The effect of rest interval length on multi and single-joint exercise performance and perceived exertion. J Strength Cond Res, 25, 3157–3162.

Senna, G., Willardson, J.M., Scudese, E., Simão, R., Queiroz, C., Avelar, R., Dantas, E.H.M. (2016). Effect of different interest rest intervals on performance of single and multijoint exercises with near-maximal loads. J Strength Cond Res, 30, 710-716.

Shephard, R.J. (1988). Par-Q, Canadian Home Fitness Test and exercise screening alternatives. Sports Med, 5, 185–195.

Simão, R., Spineti, J., de Salles, B.F., Matta, T., Fernandes, L., Fleck, S.J., Rhea, M.R., Strom-Olsen, H.E. (2012). Comparison between nonlinear and linear periodized resistance training: hypertrophic and strength effects. J Strength Cond Res, 26, 1389–1395.


Statistics RUA



How to Cite

Rodrigues, B. M., Senna, G., Simão, R., Scudese, E., Da Silva-Grigoletto, M. E., Paoli, A., Messina, G., Bianco, G., Bianco, A., & Dantas, E. H. M. (2018). Traditional vs daily undulling periodization in strength and local muscle endurance gains on trained men. Journal of Human Sport and Exercise, 13(2), 401–414.




Most read articles by the same author(s)