Guides
Understand linear, wave and block periodization to gain strength and hypertrophy. See which one to choose and how to apply it in practice.
1 / 6
Direct answer: Periodization is the planned organization of training variables (volume, intensity, frequency, specificity, type of exercise, RIR) over days, weeks and months, with the aim of optimizing adaptation and min
megasuplementos.com.br
2 / 6
The cycle is organized into phases with progressive reps and intensity:
megasuplementos.com.br
3 / 6
Within the week, volume and intensity vary:
megasuplementos.com.br
4 / 6
Each 3-6 week block focuses on one quality:
megasuplementos.com.br
5 / 6
Objective / Profile Recommended model ------ Beginner (0–12 months) Simple linear progression Intermediate seeking hypertrophy Weekly wave or short blocks Intermediate seeking strength Classical linear or wave Advance...
megasuplementos.com.br
6 / 6
Deload is not optional; It is a precondition for continuing to progress.
megasuplementos.com.br
Training Periodization: Linear vs Wave for Hypertrophy and Strength
Read the full articlemegasuplementos.com.br