i read 3 studies that said that non-linear periodization is better for gaining muscle mass.
BUT: in the studies, subjects trains each muscle 2 times a week (one time light (=rep range 12-15) one time heavy (= rep range 6-8).
do you think it’s possible ton train with a non linear periodization and vary the load each week (because i train each muscle 1 time a week) ? results will be the same ?
it would be:
week1 → heavy load: 6-8 RM, rest between set = 2’
week2 → light load: 12-15 RM, rest between set = 1’30’’
week3 → heavyâÂ?¦
etc�
Give it a try man. Can’t be that bad. The much more important factor than your exact programming is your personal attitude and intensity. If you attack this method like a skullfucking savage I’m sure it’ll work just fine.
There is a reason why they trained with different rep ranges, heavy and light as you called it and both times within a week.
It has to do with frequency, volume and intensity ( % of 1 Rep Max).
You can’t just take one part of a program and change another part of it and expect it to achieve the same results.
Results for hypertrophy are mostly dependant on “skullfucking savagery” (lol i love this so much) and diet. Feel free to experiment with anything else. You’ll still get where you want to be in the long run with the right focus and intensity.
