Bartolomei S, Stout JR, Fukuda DH, Hoffman JR, Merni F. Block vs. Weekly Undulating Periodized Resistance Training Programs in Women. J Strength Cond Res. 2015 Oct;29(10):2679-87.

The numbers of options for females to choose from when deciding on a resistance-training program are extensive. Two of the most popular programming methodologies that currently exist are block periodization and daily undulating periodization. In a block periodization model, there are short-term training phases, called blocks that have a unique goal and a typical duration of about 4 weeks per phase. Each block focuses on developing a few selected abilities using concentrated straining stimuli. The first goal of a block periodization program is usually focused on skeletal muscle hypertrophy, whereas subsequent blocks are dedicated to maximal strength and power.

Weekly Undulating Periodization differs from Block Periodization. Instead of focusing on hypertrophy, strength, or power for a month at a time, Weekly Undulating Periodization focuses on each of these goals for a week at a time. Using the month of April as an example, Block Periodization would focus on only one goal/ability for the entire 4 weeks – such as maximizing muscular strength. In contrast, Weekly Undulating Periodization would break up the month of April into 4 one-week phases, with each week focusing on a different goal/ability. Week 1 may focus on strength, week 2 on power, week 3 on hypertrophy, and week 4 on strength, etc.

JOIN NOW to continue reading...
All the science, none of the B.S. Sign up today. Monthly Gold membership is $12.99
Workout Builder

Choose from several training programs for different goals and difficulty level.

Video Q&A

Get YOUR questions answered every week by Layne himself.

Exclusive Content

Discover a plethora exclusive articles and videos on nutrition and training from some of the top experts in the world.

Webinar Replays

Layne hosted a series of webinars and live training sessions.

Amanda Bucci

"Not only does Layne talk the talk, he's walked the walk. I recommend listening to and reading his resources to any of my friends looking for science-backed fitness information to guide them on their path of knowledge expansion within the realm of fitness. He's one of the few people i've found to be a reliable, educational, no b.s. resource."

- Amanda Bucci (Bodybuilding.com Athlete)
Sign Up Now Members Login
Facebook Twitter Google+ Reddit Tumblr Email Back To Top