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Which periodisation scheme for hypertrophy?

Vision

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Get Shredded!
Meta-analyses comparing linear to daily undulating periodisation schemes shows no significant differences for skeletal muscle hypertrophy between the two when volume is matched.


These two periodisation models hold benefits in and of themselves depending on specific goals, so I don't think we can draw the line on either for every situation. What I do feel is valuable here is that total volume, and progressive overload should be a greater focus as a hypertrophy tool than your periodisation scheme.


https://peerj.com/articles/3695/
 

Rajput

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Too much science

Lift heavier weights for more reps

Double progressive overload ftw

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Oldschool

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Remember, hypertrophy is a bell curve with zero (baseline) to maximum to zero (baseline). The curve closely follows rep ranges with 8-12 being at the top of the curve.
 
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