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Volume-Equated High and Low Repetition Daily Undulating Programming Strategies Produce Similar Hypertrophy and Strength Adaptations
The overarching aim of this study was to compare volume-equated high repetition daily undulating periodization (DUPHR) vs. a low repetition daily undulating periodization (DUPLR) program for muscle performance. Sixteen college-aged (23±3yrs) resistance-trained males were counterbalanced into one of two groups: 1) DUPHR (n=8), with a weekly training order of 12 repetitions (Day 1), 10 repetitions (Day 2), and 8 repetitions (Day 3) or 2) DUPLR (n=8), with a weekly training order of 6 repetitions (Day 1), 4 repetitions (Day 2), and 2 repetitions (Day 3). Both groups trained 3x/wk. for 8 weeks on non-consecutive days with pre- and post-training testing during weeks 1 and 8. Participants performed only the squat and bench press exercises each session. Changes in one-repetition maximum (1RM) strength, muscle thickness (MT), and muscle endurance (ME) were assessed. Both groups significantly increased 1RM strength for both squat and bench press (p<0.01), however, no group differences existed (p>0.05). Similarly, both groups experienced significant increases in chest, lateral quadriceps distal, and anterior quadriceps MT (p<0.05), but no change was present in either group for lateral quadriceps mid MT (p<0.05). No group differences were discovered for changes in MT (p>0.05). ME did not significantly change in the squat or bench press for either group (p>0.05), however, for squat ME, a moderate effect size was observed for DUPHR (0.57) vs. a trivial effect for DUPLR (0.17). Our findings suggest, in previously trained males, training volume is a significant contributor to strength and hypertrophy adaptations, which occur independent of specific repetition ranges.
Very interested to read the full text once it comes out!
The overarching aim of this study was to compare volume-equated high repetition daily undulating periodization (DUPHR) vs. a low repetition daily undulating periodization (DUPLR) program for muscle performance. Sixteen college-aged (23±3yrs) resistance-trained males were counterbalanced into one of two groups: 1) DUPHR (n=8), with a weekly training order of 12 repetitions (Day 1), 10 repetitions (Day 2), and 8 repetitions (Day 3) or 2) DUPLR (n=8), with a weekly training order of 6 repetitions (Day 1), 4 repetitions (Day 2), and 2 repetitions (Day 3). Both groups trained 3x/wk. for 8 weeks on non-consecutive days with pre- and post-training testing during weeks 1 and 8. Participants performed only the squat and bench press exercises each session. Changes in one-repetition maximum (1RM) strength, muscle thickness (MT), and muscle endurance (ME) were assessed. Both groups significantly increased 1RM strength for both squat and bench press (p<0.01), however, no group differences existed (p>0.05). Similarly, both groups experienced significant increases in chest, lateral quadriceps distal, and anterior quadriceps MT (p<0.05), but no change was present in either group for lateral quadriceps mid MT (p<0.05). No group differences were discovered for changes in MT (p>0.05). ME did not significantly change in the squat or bench press for either group (p>0.05), however, for squat ME, a moderate effect size was observed for DUPHR (0.57) vs. a trivial effect for DUPLR (0.17). Our findings suggest, in previously trained males, training volume is a significant contributor to strength and hypertrophy adaptations, which occur independent of specific repetition ranges.
Very interested to read the full text once it comes out!
