To use undulating periodization (muscle confusion), change up your weight and rep ranges every workout. In linear periodization, stick with a specific rep range for several weeks and gradually increase the weight and decrease rep ranges. The latter has been popular among strength 15% athletes, but the muscle confusion/undulating periodization model has been gaining popularity thanks to a growing body of research proving its effectiveness. The graph shows the greater gains in muscle strength that trained lifters experienced while following a 12-week undulating program as compared to those following a linear program.
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