Nonlinear periodization is a method in which you constantly vary your training volume. This means you’ll have high, low, and moderate volume days in your weekly workouts. This method has been shown to be more effective at increasing gains in size and strength than linear periodization!
The Study: Simão, R., Spineti, J., de Salles, B. F., Matta, T., Fernandes, L., Fleck, S. J., … & Strom-Olsen, H. E. (2012). Comparison between nonlinear and linear periodized resistance training: hypertrophic and strength effects. The Journal of Strength & Conditioning Research, 26(5), 1389-1395.
From being a mediocre athlete, to professional powerlifter and strength coach, and now to researcher and writer, Charlie combines education and experience in the effort to help Bridge the Gap Between Science and Application. Charlie performs double duty by being the Content Manager for The Muscle PhD as well as the Director of Human Performance at the Applied Science and Performance Institute in Tampa, FL. To appease the nerds, Charlie is a PhD candidate in Human Performance with a master’s degree in Kinesiology and a bachelor’s degree in Exercise Science. For more alphabet soup, Charlie is also a Certified Strength and Conditioning Specialist (CSCS), an ACSM-certified Exercise Physiologist (ACSM-EP), and a USA Weightlifting-certified performance coach (USAW).