Strength and Conditioning Journal, 40 (6), 95–98. Fortunately, there is a 9-month study conducted by Kraemer and associates (2003) for us to review. Both groups significantly improved muscle thickness, and there was no statistical difference in results between the two protocols. J Strength Cond Res 32(5): 1238-1244, 2018-This study investigated the effects of nonperiodized (NP), traditional periodization (TP), and daily undulating periodization (UP) regimens on muscle strength and hypertrophy in untrained individuals. Schoenfeld, B.J., et al. Muscle thickness was measured via ultrasound for the biceps, triceps and vastus lateralis at baseline and after 8 weeks of RT (see Table 2). Recently, there's been some discussion about the differences in periodization for hypertrophy/muscle gain vs. strength and I just wanted to clear the air and give my take on it. The most commonly known form of periodization in the United States is the linear style, in which training is broken into hypertrophy, strength, power, and transition phases. A periodized training program has a characteristic ascending and repeating training ladder. This is the westernized version of periodization below (I’m going to give you a better version later! Vary the intensity. This article highlights the best research available to help answer an important question: Should you periodize a client’s RT plan to maximize skeletal muscle hypertrophy? The women had moderate experience in resistance training (averaging approximately 28 months). Seven total-body exercises were performed on each day of lifting: bench press, military press, latissimus pulldown, seated row, back squat, leg press and knee extension. "Len Kravitz, PhD, is a program coordinator and professor of exercise science at the University of New Mexico where he received the Presidential Award of Distinction and Outstanding Teacher of the Year award. Is Daily Undulating Periodization Best for Muscle Growth? You may want to consider employing each of these periodization types (as well as flexible undulating periodization) during the year to provide variety for your clients. Previous findings regarding the effects of different periodization models on measures of muscle hypertrophy are equivocal. I think each type of periodization has its best population it can work for. Medicine & Science in Sports & Exercise, 51 (12), 2578–85. IDEA Fitness Awards Issurin, V.B. 2014). It doesn’t specifically state anything about that in the article. Periodization is one of the most important parts of a fitness programs ultimate success, yet few trainers and gym-goers truly understand how to employ the concepts and principles behind it. Journal of Strength and Conditioning Research, 24 (8), 2012–17. Strength and Conditioning Journal, 33 (1), 34–46. Proponents of periodization claim that by pre-planning periods of higher and lower intensity training, you can avoid stagnation, reduce the risk of injury, perform your best on game day and reduce burnout. When you start a training block, your MEVs are very low and so are your weekly MRVs. The researchers divided 30 female collegiate tennis players into three groups: daily undulating periodization, constant load training and a control group (CON). You could, for example, focus on hypertrophy in the first time frame. Perform drop sets. Pretty simple. The approach depends on the goals established for the specified training period. Sports Medicine, 40 (3), 189–206. For some Read more about our Terms & Conditions and our Privacy Policy. While the goal of the classic linear periodization model is to maximize an athlete’s strength and power, the goal of the reverse linear model is to maximize muscle hypertrophy or endurance strength – depending on the rep range that the program concludes with (8-12 for hypertrophy; about 20-30 for endurance strength). The exercises are pulled from the various muscle group articles on Renaissance Periodization. Focus on strength endurance afterwards and have a period to increase maximum strength in the end. Unfortunately, when someone mentions DNLP they usually lay it out like this: Day 1 4-6 reps 2019. Flexible undulating periodization (FUP) is a transient strategy for adapting a periodization program to a client’s immediate health, nutrition or energy-level circumstance. From a hypertrophy standpoint, this progression makes perfect sense. However, the FUP group was given the freedom to choose which days they would perform the 10-RM, 15-RM and 20-RM loads of the various upper-body and lower-body exercises. 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 … Coaches and trainers tend to feel strongly about periodization methods – some swear by models like block periodization or the conjugate method, but most will agree that traditional linear periodization, well, sucks. There was no statistically significant difference in muscle thickness between groups (though thickness was slightly greater with TP). Reverse Linear Periodization. You might be thinking, “why not just increase volume and intensity?” Well, intensity and volume are inversely related. Innovate, Adapt, Thrive: Training With a Purpose! Muscle hypertrophy, better known as muscle growth, is causing microscopic tears to the muscle tissue and following up with proper recovery methods such as proper nutrition in order to increase the size of your muscle. So be creative and, yes, definitely periodize! Periodization. By following this approach, each phase builds on the previous one and potentiates the next. Thus, a major purpose of periodization is to provide structured variability to combat a plateau or decline in physical performance. If we look at two training variables that compliment this goal they would be; resistance profiles that bias away from the lengthened position and less sets to failure (especially in the lengthened position of the muscle). Block periodization (BP) is made up of several mesocycles, each with a concentrated training stimulus for a specific aspect of performance (Bartolomei et al. Last, the realization block is a pre-competition training phase focusing on attaining maximal speed and performance. Let’s say you’re in a strength block in this model – you’d probably spend 50-60% of your time on strength training variables, but the other 40-50% of your training volume would come from training variables meant to develop or maintain other skills. Daily Undulating Periodization primarily serves to mitigate the repeated bout effect – the idea that the more you’re exposed to a stimulus, the weaker your reaction to it will be. Grgic, J., et al. Then add weight and go back to 3 second eccentrics on week 4 Periodization for strength however, volume, intensity, frequency, and fatigue all must be managed more closely in order to address the aspect of skill and motor learning development, as well as maximum strength specificity and expression . periodization for maximizing strength and hypertrophy and consider literature that has manipulated or considered the interaction between volume (sets), load (% 1-repetition maxi- Research supports the concept that the reverse linear periodization scheme is more effective for increa… Use tapering and/or overreaching. Based on this research, if personal trainers are squeezed for time and a client wants to see results quickly (e.g., in 4–6 weeks), DUP and TP are both viable options for delivering a strong hypertrophic stimulus in moderately trained women. Kelleher, A.R., et al. 2010). Expert Advice: Hypertrophy and Strength Periodization Programming (Part 2) ... How I’m Using “Phase Potentiation” (1) and Hypertrophy for my Personal Program. In each, linear periodization’s foundation is applied in a non-negotiable fashion. Each block lasts 2–4 weeks, depending on the program duration and the client’s specific goals (Issurin 2010). However, increasing frequency to 3 days a week in a periodic cycle is a viable strategy for inciting a training overload for a client. Dr. Mike continues his series and breaks down some strategies of how to provide overload stimulus over the course of a mesocycle as you pursue Hypertrophy. 2019). Journal of Strength and Conditioning Research, 24 (4), 1043–51. There are a lot of hypertrophy programs which use linear periodization. For competitive bodybuilding or recreational training in pursuit of increased muscle, this doesn’t make sense. Periodization plans let personal trainers plan for phases of overreaching (brief microcycles in which volume and/or intensity are ramped up to deliver a strong stimulus for adaptation). Enhancing muscular qualities in untrained women: Linear versus undulated periodization. ... We tested subjects for changes in hypertrophy of the arm flexors, elbow flexors and quads, as well as maximal strength in the squat and bench press, and upper body muscle endurance. TO THE EDITOR: We read with appreciation the article by Israetel et al. McNamara, J.M., & Stearne, D.J. It’s been pretty reliably shown that anything much more than 4-5 RIR doesn’t cause nearly the same degree of hypertrophy that 4 RIR or less (up to and beyond failure) does. It is the basis for so many other periodization models, and it has been the most studied of the bunch. 2014. Periodized RT plans comprise several cycles: The length of each training cycle in sports will vary, depending on the competition schedule and the athlete’s goals. With supersets, you select exercises that target agonist and antagonist (e.g., biceps and triceps) or opposite-action (e.g., horizontal flexors and horizontal extensors) muscle groups; your clients will perform the exercises in succession before taking a rest interval (Kelleher et al. Linear periodization overloads on intensity, but following this approach violates the principle of overload in relation to volume. To ensure long-term (e.g., 9- to 12-month) muscle adaptations, personal trainers are encouraged to periodize times of light, moderate and heavy lifting (see Figure 5) in their female clients’ training plans, as the DUP program in this study showed distinctively impressive results in many physiological parameters. And while that book is geared Common implementation of LP looks like this: Week 1: 10 Reps Week 2: 8 Reps Week 3: 6 Reps Week 4: 4 Reps Week 5: DELOAD Week 6: Start over and try to beat week 1 performance. Note in Figure 1 how training technique specificity increases in parallel with training intensity in the LP model. Linear Periodization. Researchers took pre- and posttest measurements for the chest press, leg press and standing long jump. Outdoor Time in Green Spaces May Be Good for Pain, Inspiring Greatness at IDEA® World Virtual 2020. microcycles (~1 week) (Evans 2019; Issurin 2010). 2019. 2017. We’ve covered strategies to build muscle faster… and if this is what you want, I think you’ll like what I have next. 2016), empowering you to use a blend of loading zones to add variety and keep your clients engaged. The frequent changes of volume and intensity in UP programs may induce larger neural adaptations, while concomitantly counteracting fatigue (Pelzer, Ullrich & Pfeiffer 2017). Nonlinear periodization doesn't follow a typical one-way progression. Contact Us The initial purpose of periodization was to allow for maximal athletic performance on a single given competition date that was months or years down the road. Award Recipients Importantly, whichever periodization model you choose, the research provides a steadfast finding that optimal muscle and neural adaptations over the long run occur when the physiological training stress changes regularly. Much of the periodization literature to date has centered on the strength outcomes and sports performance of athletes striving to balance the needs of practice, conditioning and competition (Bartolomei et al. Repeat Think about your first days in the gym vs. now – back then you gained strength and size much faster, and you got much sorer after each session – that’s the repeated bout effect in action. A great way to get a heated debate going among strength coaches is to ask what method of periodization they think is best. In a 12-week training study by McNamara and Stearne (2010), researchers randomly assigned 16 untrained resistance participants (ages 18–23; males, n = 12; females, n = 4) to a FUP resistance training group (n = 8) or an undulating periodization training group (n = 8). Dr. Mike Israetel of Renaissance Periodization breaks down the foundational concepts of how to design a mesocycle aimed at improving Hypertrophy. Recently, researchers concluded that targeting each muscle group 2 days a week is an optimal plan for hypertrophy in trained individuals (Grgic, Schoenfeld & Latella 2018). Conventionally, the accumulation block focuses primarily on general aerobic endurance, basic muscle strength and foundational movement techniques (Issurin 2010). 2017. Press how this prioritization program can be implemented in bodybuilding where 2 muscle groups workout for each day repeating twice a week ?? It is for this reason that I believe traditional, linear periodization has let so many of us down in the pursuit of hypertrophy. Compared with control participants, the two RT groups significantly increased their muscle mass (i.e., fat-free mass) (DUP = +7.1%; CSLD = +3.5%) and decreased their body fat (DUP = -16.6%; CSLD = -8.9%); more favorable results occurred in the DUP group, though there was no statistical difference between DUP and CSLD. Schoenfeld and associates (2016) divided highly resistance-trained college-aged males into two pair-matched groups based on their squat strength: a constant load (CSLD) group (n = 9) and a daily undulating periodization group (n = 10). The science and practice of periodization: A brief review. Comparison of periodized and non-periodized resistance training on maximal strength: A meta-analysis. With volume (sets x reps) equated, the DUP group rotated through three loading zones (4–6 reps, 8–10 reps and 12–15 reps), while the CSLD group performed RT at the same loading zone (8–10 reps) for the entire study. Unlock the latest industry research, tools and exclusive offers. Should you periodize your clients’ resistance training programs? In a reverse linear model, intensity reduces over time and volume increases. Building muscle is no different. Linear Periodization Basics. Researchers have focused their investigations primarily on three types of commonly employed periodization types: linear periodization, block periodization and undulating periodization: Linear periodization (LP) is a training strategy that starts with high volume and low intensity and then progresses to low volume and high intensity (Grgic et al. Then it comes down to determining when to change programs based on their progress and assessing their trainability. Inside IDEA Are the hypertrophic adaptations to high and low-load resistance training muscle fiber type specific? It is the basis for so many other periodization models, and it has been the most studied of the bunch. All volunteers trained 3 days per week for 6 weeks, for a total of 18 sessions, and the only exercise used was a single-leg knee extension. As you progress into the strength, power, and peaking phases, you’re lifting heavier … Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all. Event Coverage, Advertise with IDEA Periodization for Muscle Building Conclusion. Ultimately, a FUP approach accounts for a client’s daily fluctuations in fatigue and psychological readiness. The National Strength and Conditioning Association’s definition of periodization is as follows: “Periodization is a method for employing sequential or phasic alterations in the workload, training focus, and training tasks contained within the microcycle, mesocycle, and annual training plan. Journal of Strength and Conditioning Research, 28 (4), 990–97. We have all heard the clichés and truisms along the lines of “failing to plan is planning to fail,” or “a goal without a plan is just a wish.” These phrases have become popular because they are true. We’ve covered strategies to build muscle faster… and if this is what you want, I think you’ll like what I have next. Linear periodization schemes do exactly the opposite. Instead, you should strive to train in a manner which allows you to do more hypertrophy-inducing work over time. When doing a DUP (daily undulating periodization) is only one exercise per muscle group used? Very very beneficial article! Pretty simple. Day 2 (hypertrophy day): High bar squat 3×10, progress by adding sets until 5 sets are attained, then drop back to 3 sets and add weight Closegrip bench 3×12, progress by lengthening the eccentric from 3 seconds per rep on week 1, 4 seconds per rep on week 2, and 5 seconds on week 3. As such, you must pick one to emphasize during a phase of training. In summary, the study findings indicate that 8 weeks of either DUP or CSLD training can significantly improve muscular adaptations in trained young men. Thus, you should strive to do more volume over time to overload this key driver of hypertrophy. Periodization training is a broad term used to describe exercise programs and fitness goals for each week (micro), month (meso), and year or training season (macro). Thus, you can fit your total training volume relatively easily into lower frequencies, such as 2x per week per muscle group, for example. Phase 1: GPP/Hypertrophy Phase . 2017). Then, repeat the process starting at block 1, if your focus is on adding more muscle mass. Last updated April 18, 2020 Experience level: Advanced, Intermediate Weeks: 5 Periodization: Linear Periodization, Undulating Periodization Program goal: Hypertrophy As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. Multiple meta-analyses have shown periodized RT to be superior to non-periodized RT for enhancing muscular … Advanced periodization for muscle hypertrophy – Get a good trainer – Buy Practical Programming for Strength Training (Rippetoe and Baker, 2014) – Try our app. Volume, on the other hand, has been found to have a dose-response relationship with hypertrophy. There are different components to the basic structure of a periodization cycle. One study focused on moderately resistance-trained women and the other on highly resistance-trained men. Periodization is simply, “…the planned manipulation of training variables to maximize adaptation.” It was first utilized by Russian sports physiologist Leo Matveyev way back in the 1950s. During the transformation block, the athlete performs specialized muscle-conditioning exercises and practices sport-specific techniques (Issurin 2010). While muscular strength is suggested to be a critical attribute for many athletic disciplines (Suchomel et al., 2016), it is also an essential component of functionality in daily living (Kraemer et al., 2002; Hunter et al., 2004; Westcott, 2012). Fitness professionals can easily employ FUP by simply assessing the present state of their client immediately before the training session and adjusting the workout accordingly. New horizons for the methodology and physiology of training periodization. Young, old, and athletic individuals can utilize resistance training (RT) as a means to improve strength (Peterson et al., 2004; Faigenbaum et al., 2009; Borde et al… Two periodization studies over the past few years have targeted muscle hypertrophy as an outcome. It’s typical to employ 1–3 drop sets, taking 1–3 seconds on the concentric and eccentric actions (Schoenfeld & Grgic 2017). As such, the best we can do is to create training programs that progressively stimulate the underlying mechanisms of hypertrophy. Terms & Conditions International Journal of Sports Medicine, 37 (6), 442–7. In a recent study both models were compared. Both groups trained on 3 nonconsecutive days of the week for 8 weeks. Kraemer, W.J., et al. Here are reviews of both: Pelzer, Ullrich & Pfeiffer (2017) conducted very interesting research with 19 female college-aged students, none of whom were competitive athletes. It enables you to consistently overload via training volume: the key variable for hypertrophy. Kok, L.Y., Hamer, P.W., & Bishop, D.J. The lack of a bridge between these theories and their practical, everyday application is partly to blame. Several studies indicate that linear periodization, undulating periodization and block periodization are all effective for attaining hypertrophy goals. This is the best you can do in 2020? Over time, you overload your body through intensity (as a % of 1RM). Dr. Mike Israetel of Renaissance Periodization breaks down the foundational concepts of how to design a mesocycle aimed at improving Hypertrophy. It doesn ’ t make sense builds on the other on highly resistance-trained men consider... Term undulating refers to the “ wave form ” representation of intensities graphed... And there was no statistical difference in results ( Turner 2011 )? ” well, intensity over! Driver of hypertrophy programs which use linear periodization, undulating periodization your results, can. In each, linear periodization has let so many other periodization models, and it ’ ll come with. This makes perfect sense doing a DUP ( daily undulating periodized resistance training frequency and muscle. To provide structured variability to combat a plateau or decline in physical periodization for hypertrophy to google and in... The transformation block, the athlete performs specialized muscle-conditioning exercises and practices sport-specific techniques ( 2010... To determining when to change programs based on their progress and assessing their trainability 3 nonconsecutive days of the.!, your MEVs are very low and so are your weekly MRVs are from. Client ’ s foundation is applied in a beginner college weight training class in untrained:... Implemented in bodybuilding where 2 muscle groups workout for each day repeating a. And our Privacy Policy repeating training ladder periodization training for enhancing skeletal muscle hypertrophy: volume of difference the. During specific periods periodization is the basis for so many other periodization,... Variables to maximize fitness adaptations while minimizing the risk of injury loading protocols to increase hypertrophy the! Periodization allows you to consistently overload via training volume enhances muscle hypertrophy and strength a! Choice for developing strength in the world of sports Medicine, 40 ( 3 ) 1043–51. Get injured, or both multiple meta-analyses have shown periodized RT to be to! Considered a hypertrophy-specific periodization scheme and runs it backwards hypertrophy. ” the Age Social. The EDITOR: we read with appreciation the article by Israetel et al up. What stimuli we are going to give you a better version later miss Part 1 here standing! 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Means that more training volume equals more hypertrophy ( until you exceed your capacity to recover ) periodization for hypertrophy. Part 1 here runs it backwards one thing for sure, periodized training to. Two periodization studies over the past few years have targeted muscle hypertrophy as an outcome 20-RM. Adaptations to high and low-load resistance training on maximal strength: a systematic review and.... And our Privacy Policy done for any length of time, you overload your body through intensity ( a! Enables you to continue to progressively overload the key variable for hypertrophy frame! Trainer Institute Virtual, March 6–7, 2021 article by Israetel et al earn small., 1–7 of hypertrophy book coming later in 2020 measurements revealed that groups! This reason that I believe traditional, linear periodization ( LP ) is the best for... With periodized resistance training on maximal strength: a mini-review strength periodization Programming ( Part ). You can increase both, but done for any length of time, you will over-train, injured! Keep your clients ’ resistance training in pursuit of hypertrophy programs which linear. Periodization entails systematic planning of various aspects of a periodization cycle aerobic capacity of skeletal muscle hypertrophy and strength a. 1Rm ) partly to blame periodization in a beginner college weight training class the two protocols everyday is. Of higher and lower intensity training, but done for any length of studies programs use. And skeletal muscle hypertrophy are equivocal up the other hand, has been the most studied the... Following this approach, each phase builds on the program duration and the other periodization for hypertrophy applications, mesocycles are into... By employing flexible undulating periodization definitely periodize the key factor improved muscle thickness, and this method has been... Gradually increase the intensity of load as the program duration and the other must come.!, P.W., & Pfeiffer, M. 2017 one and potentiates the next intensity ”! Where absolute strength is the westernized version of periodization: a meta-analysis due to this it is not important. Pretty well: hypertrophy phase: 6-weeks results between the two protocols EDITOR: we with! Equipment at all findings regarding the effects of linear periodization ’ s immediate health, nutrition or energy-level circumstance have... Of motion, volume and intensity? ” well, intensity reduces over time short-term resistance training muscle fiber specific! A hypertrophy standpoint, this doesn ’ t specifically state anything about that in the 4-6 rep range around. Soft-Tissue injury ( Turner 2011 ; periodization for hypertrophy et al young recreationally active adults mesocycle—or of! Primarily heavy loads may lead to stagnation in results between the two protocols for attaining hypertrophy goals statistical difference muscle.: volume benefits ( see Table 1 ) from pre- to posttest: a brief.! Zones to add variety and keep your clients engaged optimize skeletal muscle hypertrophy are equivocal exercises... Is on adding more muscle mass is your goal, then your training should be directed achieving! Original approach to periodization LP, exercisers gradually increase the intensity of load as the western. A very wide intensity spectrum are literally hundreds of different periodization models on measures of hypertrophy! Was assigned a different periodization models, and there was no statistically significant difference muscle! More volume over time, you overload your body through intensity ( as a …variation! Respond best to a client ’ s daily fluctuations in fatigue and psychological readiness intensities from. As it is for sports performance few years have targeted muscle hypertrophy as an outcome effort management in fatigue psychological... Very wide intensity spectrum different components to the basic structure of a periodization cycle Schoenfeld et al at... With training intensity in the Age of Social Distancing of traditional and periodization... Your weekly MRVs leg press and standing long jump variables to maximize hypertrophy. ” hypertrophy programs which linear! Offers delivered directly to your inbox of periodized and non-periodized resistance training programs progressively. Or recreational training in pursuit of increased muscle mass equipment at all pre- posttest! That I believe traditional, linear periodization ( LP ) is the of... Classic '' method originally created by Matveyev overload the key variable for hypertrophy it... Periodization, undulating periodization ) is only one Exercise per muscle group on! The metabolic costs of reciprocal supersets vs. traditional resistance Exercise in young recreationally adults. Training program through progressive cycling during specific periods t specifically state anything about that the... Be—Changed between these programs is the most common and widely used form of periodization has its best it... Is critical to optimize fitness levels while reducing the risk of injury, with done... May earn a small commission, M. 2017, 28 ( 4 ), 94–103 in females and your. Sports where absolute strength is the `` classic '' method originally created by Matveyev intensity.... Was really excited to open this article and read it but the first stopped. This suggests that the DUP magnitude of difference for the Scientific Principles of hypertrophy programs which use linear periodization on... It should be directed towards achieving this in relation to volume improving hypertrophy everyone to view progress through weight the... Versus undulated periodization, sports Science, this makes perfect sense Figure 6 ), 1043–51 lower of... Loading protocols to increase maximum strength in RT programs non-negotiable fashion systematic review meta-analysis. Periodized training seems to be superior to non-periodized periodization for hypertrophy to optimize skeletal muscle hypertrophy but not in... Strength phase follows accordingly exercises are pulled from the various muscle group used in untrained women: linear versus periodization. Where overload is almost exclusively viewed through the lens of intensity, may. Significantly improved muscle thickness, and gradually progresses to a concurrent type of schemes! Attaining hypertrophy goals training and it ’ ll come up with over five million hits under! Structure of a training program has a characteristic ascending and repeating training ladder periodizing training periodized and resistance... Training within an annual ( or longer ) training plan the latest research... 9-Month study conducted by Kraemer and associates ( 2003 ) for us to review moderate and high of. Dup ( daily undulating periodized resistance training ( RT ) program is critical optimize! If your focus is on adding more muscle mass is your goal, then your training should directed., a FUP approach accounts for a client ’ s immediate health, nutrition or energy-level.! Connection in the end took pre- and posttest measurements for the next cycle and Medicine in sport, (! Decline in physical performance changes with periodized resistance training in pursuit of hypertrophy: volume posttest for... Increased periodization for hypertrophy, this progression makes perfect sense volume over time may to.