Periodization gives a small edge
Periodized programs build slightly more 1RM than non-periodized ones. The advantage is small.
Strong evidence
PubMed sources: 2 support the claim, 3 do not.
Last reviewed:
What the research shows
Two meta-analyses support it. Williams 2017 (18 studies, volume not equated) found an advantage for periodization. Moesgaard 2022, with volume equated, found a small effect (ES 0.31) with a lower confidence limit of 0.04.
Three randomised trials found no clear difference: Hoffman 2009 (51 trained American football players, 15 weeks), De Souza 2018 (33 recreationally active men, 12 weeks) and Moraes 2013 (38 untrained adolescents, 12 weeks).
In practice
A planned sequence of phases pays off, but the advantage is small, so the choice of periodization model should not be overrated.
Limits
The advantage was shown for 1RM, not for muscle size. The comparison does not say which periodization model to prefer.
PubMed sources
- Williams 2017, PubMedmeta-analysis or review · supports
- Moesgaard 2022, PubMedmeta-analysis or review · supports
- Hoffman 2009, PubMedRCT · does not support
- De Souza 2018, PubMedRCT · does not support
- Moraes 2013, PubMedRCT · does not support