Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations
Abstract
The overarching aim of this study was to compare volume-equated high-repetition daily undulating periodization (DUPHR) versus a low-repetition daily undulating periodization (DUPLR) program for muscle performance. Sixteen college-aged (23 ± 3 years) resistance-trained males were counterbalanced into 2 groups: (i) DUPHR (n = 8), with a weekly training order of 12 repetitions (Day 1), 10 repetitions (Day 2), and 8 repetitions (Day 3); and (ii) 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 3 times/week for 8 weeks on nonconsecutive days, with pre- and post-training testing during weeks 1 and 8. Participants performed only squat and bench press exercises each session. Changes in one-repetition maximum (1RM) strength, muscle thickness (MT), and muscular endurance (ME) were assessed. Both groups significantly increased 1RM strength for both squat and bench press (p < 0.01), and 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) versus a trivial effect size for DUPLR (0.17). Our findings suggest that in previously trained males, training volume is a significant contributor to strength and hypertrophy adaptations, which occur independently of specific repetition ranges.
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Multiple studies have reported greater 1RM improvements when training in the strength zone (1 to 5 repetitions) vs. the hypertrophy zone (8 to 12 repetitions), although these findings are not universal.
“Multiple studies have reported greater 1RM improvements when training in the so-called “strength zone” (1 to 5 repetitions) vs. the “hypertrophy zone” (8 to 12 repetitions) [19,20,21,22], although these findings are not universal [23,24].”
From Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. (2021) · cites this paper as [24]
Klemp et al. randomized resistance-trained men to perform the squat and bench press 3 times per week at a loading range of either 8 to 12 repetitions or 2 to 6 repetitions in a daily undulating periodized fashion; after the 8-week interventional period, similar changes in muscle thickness were observed between conditions for the pectoralis major and quadriceps.
“In a related study, Klemp et al. [24] randomized resistance-trained men to perform the squat and bench press 3 times per week at a loading range of either 8 to 12 repetitions or 2 to 6 repetitions in a daily undulating periodized fashion. After the 8-week interventional period, similar changes in muscle thickness were observed between conditions for the pectoralis major and quadriceps.”
From Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. (2021) · cites this paper as [24]
Studies comparing heavy- and moderate-load training show similar increases in muscular endurance between the conditions.
“Studies that have compared the effects of heavy- and moderate-load training show similar increases in muscular endurance between the conditions [21,24].”
From Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. (2021) · cites this paper as [24]
Cites
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“This unequal frequency is a methodological concern as multiple studies have reported greater strength (McLester et al. 2000) and hypertrophy (Schoenfeld et al. 2015b) gains with a frequency of 3x/wk. versus 1x/wk.”
BackgroundAnderson, T., & Kearney, J. T. (1982) · Research Quarterly for Exercise and Sport · doi:10.1080/02701367.1982.10605218 · Cited by 197 · see citing works
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Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021) · Sports · doi:10.3390/sports9020032 · Cited by 334 · see citing works
Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations to Resistance Training
Colquhoun, R. J., Gai, C. M., Aguilar, D., Bove, D., Dolan, J., Vargas, A., Couvillion, K., Jenkins, N. D. M., & Campbell, B. I. (2018) · Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000002414 · Cited by 108 · see citing works
RPE vs. percentage 1RM loading in periodized programs matched for sets and repetitions.
Helms, E. R., Byrnes, R. K., Cooke, D. M., Haischer, M. H., Carzoli, J. P., Johnson, T. K., Cross, M. R., Cronin, J. B., Storey, A. G., & Zourdos, M. C. (2018) · Frontiers in Physiology · doi:10.3389/fphys.2018.00247 · Cited by 99 · see citing works
Self-citationBaz-Valle, E., Fontes-Villalba, M., & Santos-Concejero, J. (2021) · Journal of Strength & Conditioning Research · doi:10.1519/jsc.0000000000002776 · Cited by 84 · see citing works
Nuzzo, J. L., Pinto, M. D., Nosaka, K., & Steele, J. (2024) · Sports Medicine · doi:10.1007/s40279-023-01937-7 · Cited by 85 · see citing works
Brigatto, F. A., Braz, T. V., Zanini, T. C. D. C., Germano, M. D., Aoki, M. S., Schoenfeld, B. J., Marchetti, P. H., & Lopes, C. R. (2019) · Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000002563 · Cited by 69 · see citing works
Robinson, Z. P., Pelland, J. C., Remmert, J. F., Refalo, M. C., Jukic, I., Steele, J., & Zourdos, M. C. (2024) · Sports Medicine · doi:10.1007/s40279-024-02069-2 · Cited by 63 · see citing works
Self-citation
- Authors
- Klemp, A., Dolan, C., Quiles, J. M., Blanco, R., Zoeller, R. F., Graves, B. S., & Zourdos, M. C.
- Affiliations
- Florida Atlantic University (US)
- Venue
- Applied Physiology, Nutrition, and Metabolism
- Publisher
- Canadian Science Publishing
- Published
- 2016-07
- Volume
- 41
- Issue
- 7
- Pages
- 699-705
- ISSN
- 1715-5312 (ISSN-L)
- 1715-5320
- OpenAlex
- W2283471624
- Cited by
- 60
- References
- 4
- Citations by year
- 2026: 1 · 2025: 4 · 2024: 6 · 2023: 3 · 2022: 5 · 2021: 11 · 2020: 3 · 2019: 8 · 2018: 7 · 2017: 10 · 2016: 2
- FWCI
- 9.42
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- Applied Physiology, Nutrition, and Metabolism (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Keywords
- training volume, resistance training, muscle hypertrophy, muscle thickness, one-repetition maximum, muscular endurance, squatting, bench press, resistance-trained men
- MeSH terms
- Adaptation, Physiological, Adult, Humans, Hypertrophy, Male, Physical Endurance, Surveys and Questionnaires, Muscle, Skeletal, Adiposity, Muscle Strength, Resistance Training, Young Adult
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