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Effects of caffeine

in resistance-training
Q: What is periodization?
A: The structure of a training
program, which varies over time
in order to maximize the goals of
the athlete
Q: What types of
periodization are there?
A: Three main types:
linear, non-linear, and
block
Q: What is linear
periodization?
A: Linear periodization involves a
steady progression from high-
volume, low-relative load training
at the start of the program through
to low-volume, high-relative load
training at the end
Q: What is non-linear
periodization?
A: Non-linear periodization involves
workouts arranged with training
variables altered across multiple
workouts over short periods
Q: What is block
periodization?
A: Block periodization involves
cycles of sequential training
designed to achieve a specific goal
(e.g. strength, power or
hypertrophy)
STRENGTH
Q: Does periodization
increase strength gains?
Effect of periodization on strength gains
Conclusion: periodization
increases strength gains
compared to non-periodized
programs
Q: Is linear or non-linear
periodization better for
strength gains?
Linear vs. non-linear periodization for strength gains
Conclusion: the evidence is
very conflicting. Non-linear
might just be better than linear
periodization
Q: Is linear or reverse
linear periodization better
for strength gains?
Linear vs. reverse linear periodization for strength gains
Conclusion: the evidence is
limited. Linear seems better
than reverse linear
periodization
Q: Is linear or block
periodization better for
strength gains?
Linear vs. block periodization for strength gains
Conclusion: the evidence is
very limited. Block might be
better than linear periodization
Q: Is non-linear or reverse
linear periodization better
for strength gains?
Non-linear vs. reverse linear periodization for strength gains
Conclusion: the evidence is
very limited. Non-linear might
be better than reverse linear
periodization
Q: Is non-linear or block
periodization better for
strength gains?
Non-linear vs. block periodization for strength gains
Conclusion: the evidence is
very limited. Block might be
better than non-linear
programs
SIZE
Q: Does periodization
increase size gains?
Effect of periodization on size gains
Conclusion: the evidence is
limited but periodization may
increase size gains
Q: Is linear or non-linear
periodization better for
size gains?
Linear vs. non-linear periodization for size gains
Conclusion: the evidence is
conflicting. Non-linear might be
better for size gains than linear
periodization
Q: Is linear or reverse
linear periodization better
for size gains?
Linear vs. reverse linear periodization for size gains
Conclusion: the evidence is
very limited. Linear might be
better for size gains than
reverse linear periodization
POWER
Q: Does periodization
enhance gains in power?
Effect of periodization on power gains
Conclusion: the evidence is
limited. Periodization might
enhance gains in power
Q: Is non-linear better
than linear periodization
for gains in power?
Non-linear vs. linear periodization for power gains
Conclusion: the evidence is
limited and conflicting
Q: Is block better than
linear periodization for
gains in power?
Block vs. linear periodization for power gains
Conclusion: the evidence is
very limited but block might be
better than linear periodization
Q: Is block better than
non-linear periodization
for gains in power?
Block vs. non-linear periodization for power gains
Conclusion: the evidence is
very limited. Block might be
better than non-linear
periodization for gains in power
For more information:
strengthandconditioningresearch.com

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