Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training.
Level 2 - randomized trial
Randomized controlled trial in humans
PubMed 23053130 · doi:10.1007/s00421-012-2511-9
What was done
Fourteen young men were randomly assigned to either continuous resistance training (CTR) or periodic resistance training (PTR) over 24 weeks. Both groups performed bench press exercise at 75% of 1-RM (3 sets of 10 repetitions, 3 days/week). The CTR group trained continuously for 24 weeks, while the PTR group completed three 6-week training blocks separated by two 3-week detraining periods. Outcomes evaluated were cross-sectional area (CSA) of the triceps brachii and pectoralis major, maximum isometric voluntary contraction of elbow extensors, and 1-RM bench press.
What was found
The abstract reports directional comparisons without exact numbers or confidence intervals. Overall increases in muscle CSA and strength after 24 weeks were similar between continuous and periodic training. In the CTR group, the rate of increase in muscle CSA and 1-RM slowed after the initial 6 weeks. In the PTR group, gains in muscle CSA and strength during the second retraining cycle were significantly higher than those in the CTR group during the corresponding period.
Why it matters
The findings suggest that periodic breaks in training do not necessarily compromise long-term hypertrophic or strength gains compared to uninterrupted training over 6 months.
Limits
The sample size was very small (n = 14 total), and only young men performing a single upper-body exercise were evaluated. The abstract reports no numerical values, effect sizes, or variance estimates.
Cited by
- supports Studies on periodic resistance training show that taking periodic weeks off results in rapid regaining of lost muscle size and strength, yielding similar long-term results to continuous training.