How could periodization help enhance muscle growth?

Chris BeardsleyFollow
Mar 28
Periodization is often claimed to be an important feature of
strength training programs for producing hypertrophy. On the
other hand, some researchers have noted that the evidence in
favor of periodized programs is quite weak, and they argue that
the underlying biological rationale for periodization is not very
convincing.

So is periodization actually useful when training for hypertrophy,

and if so, how should we use it?

What is periodization?
Periodization is difficult to define, and has become controversial in
recent years. Many researchers and coaches have proposed
definitions, but since no single definition has attracted widespread
adoption, it remains in use in different ways by different people.

Ultimately, however, periodization is just a tool for providing

variety within a strength training program.

Variety is a key strength and conditioning principle (like

progressive overload, specificity, and individuality) and
periodization allows us to apply variety to a program in a
structured (and hopefully also useful) way.

Periodization has been investigated by researchers almost

exclusively by changing the repetition range (percentage of one
repetition-maximum) used from one workout to the next. We can
call this “load periodization” to differentiate it from changing
other training variables, such as volume (number of sets), rest
period duration, tempo, contraction mode, range of motion, or
exercise. Even so, the overall term “periodization” refers to
changing any of these training variables, often at the same time.

Periodization of various training variables has been proposed to

cause (1) larger improvement in muscular performance (or in the
case of bodybuilding, greater muscle growth), and (2) a reduction
in the risk of non-functional overreaching or overtraining.

Let’s take a look at each of those possible benefits.

How could load periodization enhance

muscle growth?
Load periodization has been proposed to enhance hypertrophy in
at least three completely different ways: (1) fiber type-specific
hypertrophy when training with different loads, (2) muscle-
specific hypertrophy when training with different loads in multi-
joint exercises, and (3) improvements in work capacity.

#1. Fiber type-specific hypertrophy

Some researchers believe that different repetition ranges (loads)
produce hypertrophy of the muscle fibers controlled by different
motor units.

They suggest that training with heavy loads preferentially

increases the size of the (mainly fast twitch) muscle fibers
controlled by high-threshold motor units, while training with light
loads preferentially increases the size of the (mainly slow twitch)
muscle fibers controlled by low-threshold motor units, because of
the longer period of time for which these muscle fibers are
exposed to the strength training stimulus.
However, there is little evidence to support this hypothesis. What
is more, the underlying biological rationale is shaky for two
reasons.

Firstly, both heavy and light loads appear to recruit high-threshold

motor units when sets are performed to muscular failure.

Secondly, there is no good reason to believe that the muscle fibers

of low-threshold motor units actually grow after strength training.
Indeed, if the earlier reps of a set with light loads to failure did
contribute meaningfully to overall hypertrophy, then training with
light loads while avoiding failure would cause meaningful muscle
growth (it doesn’t), aerobic exercise would cause meaningful
muscle growth (it doesn’t) and slow tempos would produce more
hypertrophy than fast tempos when using light loads (they
don’t), because the fast tempo would prevent mechanical loading
of the muscle fibers of low-threshold motor units from occurring
in the early reps, while the slow tempo would involve high forces
of the working muscle fibers.

#2. Muscle-specific hypertrophy in multi-joint

exercises
When we perform a multi-joint exercise, we tend to assume that
the contribution of each prime mover muscle is the same,
regardless of the load on the bar. However, this is not the case.

In fact, during many multi-joint exercises, the load on the bar

affects which muscle group or groups are working hardest. For
example, as load increases in the bench press, the triceps
brachii (and possibly also the sternocostal head of the pectoralis
major) increase their proportional contributions. Similar effects
occur during many lower body movements, including the squat,
deadlift, and forward and lateral lunges.
Consequently, using a range of loads during multi-joint exercises
could be an effective strategy for producing greater hypertrophy
across all of the prime movers involved in an exercise.

#3. Improvements in work capacity

Training with light loads allows greater increases in volume load
to occur than similar numbers of sets with heavy loads. This may
enhance work capacity for future training blocks.

In turn, this increased work capacity may allow lifters to perform

greater volumes of training, and thereby accelerate their rate of
muscle growth, since training volume seems to be quite closely
linked to hypertrophy.

However, this measure of volume that is improved by training

with light loads refers to volume load (sets x reps x weight) and it
is not the same measure of volume that has been linked to greater
hypertrophy (the number of sets to failure). It is unclear whether
increasing the ability to perform greater volume loads (sets x reps
x weight) also increases the ability to withstand a greater number
of sets to failure without either reaching a plateau or decreasing
the rate of gains.

How could periodizing other training

variables enhance muscle growth?
Periodizing other training variables may also be beneficial for
maximizing muscle growth, because of regional hypertrophy.
Different exercises, ranges of motion, and contraction modes all
produce muscle growth in different regions of the same muscle.
Regional hypertrophy probably happens for two main reasons. It
could occur either (1) because of differences in the amount that the
muscle fibers increase in length or diameter after strength
training, or (2) because of differences in the growth of
different functional compartments.

Different exercises most likely produce hypertrophy in different

regions of a muscle due to forces being exerted in slightly different
directions at a joint, whereas different contraction modes and
ranges of motion likely produce hypertrophy in different regions of
a muscle.

It is fairly well-known that training muscle groups with the same

overall volume of multiple exercises is superior to training them
with a single exercise, even if that single exercise is the squat!

Eccentric training and larger ranges of motion tend to cause

greater increases in muscle fiber length, while concentric
training and partial ranges of motiontend to cause greater
increases in muscle fiber diameter. Increases in muscle fiber
length tend to be associated with greater gains in the distal region
of a muscle, while increases in muscle fiber diameter tend to be
associated with greater gains in the middle region.

In general, eccentric training and concentric training produce

similar overall muscle growth, but the region differs. Similarly,
contrary to popular belief, full and partial ranges of motion
probably also cause similar overall muscle growth, but again the
region and type of growth differs.
Can periodization reduce the risk of
non-functional overreaching and
overtraining?
In general, the risk of non-functional overreaching and
overtraining is often discussed in the context of the general
adaptation syndrome. However, this syndrome ultimately refers to
the amount of muscle damage that is incurred, which makes
variety (and periodization) a tool for managing this problem.

Non-functional overreaching happens when we train and yet do

not achieve any gains in our desired outcome at either the end of
the training program, or after a taper. Overtraining is a medically-
diagnosed condition that involves reduced performance over a
longer period of time (and possibly muscle loss). In practice, most
people are referring to non-functional overreaching when they say
overtraining.

Most of the time, non-functional overreaching is measured by

reference to performance outcomes such as maximum strength. It
seems to happen when a subsequent workout is performed
while muscle damage is still present from a previous workout,
which prevents progressive overload from being achieved, and
may lead to reduced performance. This muscle damage may also
prevent neural and local muscular adaptations from occurring, if
the muscle damage leads to central nervous system fatigue,
thereby stopping full motor unit recruitment from being reached
in the subsequent workout.

When training for hypertrophy, non-functional overreaching

would strictly refer to a cessation in gains in muscle size, which is
very difficult to measure. This could occur with or without a
similar cessation of gains in repetition strength (as measured by
workout performance) or in maximum strength. Even so,
assuming that repetition strength (workout performance) is a valid
indicator of muscle growth, periodizing some variables may help
reduce the risk of non-functional overreaching and overtraining by
managing the amount of muscle damage that occurs.

When we alter either the exercise, contraction mode, or range of

motion, we alter the region of the muscle that experiences the
greatest activation in its motor units, and also the region that
experiences the greatest mechanical loading, which leads to
muscle damage. Consequently, rotating between these factors
could allow us to train a muscle more frequently, since different
regions of a muscle would be damaged by each exercise,
contraction mode, or range of motion. Similarly, when we alter the
load in a multi-joint exercise, we could shift the amount of muscle
damage that each of the prime movers experiences.

On the other hand, if we are aiming to keep training volumes high

(in order to maximize hypertrophy), then load periodization is
unlikely to have the benefit that it has during strength training
programs for athletes. In such training programs, increases in load
occur in tandem with decreases in volume, and this reduces
muscle damage. Consequently, load periodization is likely to have
beneficial effects on the risk of non-functional overreaching only
in multi-joint exercises.

Do we need to use periodization to

implement the principle of variety?
It is worth noting that all of the benefits that are observed from
periodization can be similarly achieved by other methods of
delivering greater variety, so long as the variety is sufficient to
achieve the same goals.
Certain other ways of providing variety can be superior to
periodization, because they allow adaptations to follow their
natural course, rather than predicting how they will occur in
advance.

For example, one popular method for varying exercises during

bodybuilding programs is to continue using an exercise for a
muscle group until progressive overload stops. This very simple
method ensures that progress always continues, and that exercises
are only varied when absolutely necessary, which prevents variety
from being implemented for the sake of it, instead of for a specific
purpose.

What are the practical implications?

There are very good reasons to vary exercises, contraction modes,
and ranges of motion during strength training, as well as load in
multi-joint exercises. Varying these training variables will likely
reduce the risk of non-functional overreaching and enhance
muscle growth. On the other hand, the rationale for varying loads
during single-joint exercises is much weaker.

In practice, the best way to vary exercises, contraction modes, and

ranges of motion (and load during multi-joint exercises) within a
periodization model for bodybuilding is to use A and B workouts
for each muscle group.

Essentially, this is daily (or weekly) undulating periodization

(depending on your workout frequency). If you train each muscle
group twice each week, you can use a different exercise,
contraction mode, or ranges of motion (or load in multi-joint
exercises) in each workout. If you train each muscle group once
each week, you can use a different exercise, contraction mode, or
ranges of motion (or load in multi-joint exercises) every other
week.
When varying contraction mode, you can use conventional
stretch-shortening cycle training instead of concentric-only
training, and eccentric overloadinstead of eccentric-only training.
This is slightly less specific than using concentric-only and
eccentric-only training, but will still produce some differences in
regional hypertrophy and is much easier to do in practice.

What is the takeaway?

Periodization is a tool for providing variety within a strength
training program. Periodizing load may be helpful when training
for hypertrophy using multi-joint exercises, but otherwise the
benefits seem to be limited. In contrast, periodizing exercise,
contraction mode, and range of motion may all enhance muscle
growth through regional hypertrophy, and could also help prevent
non-functional overreaching by changing the region of the muscle
that experiences muscle damage.