Arthur G. Monteiro, Marcelo S, Aoki, Alexandre L. Evangelista, Daniel A. Alveno, Gizele A. Monteiro, Ivan da Cruz Picarro, and Carlos Ugrinowitsch

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Purpose: Compare strength gains after 12 weeks of nonperiodized (NP), linear periodized (LP), and nonlinear periodized (NLP) resistance training models using split training routines.

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Conclusions: Although all groups showed increases over 8 weeks of training, the NLP was more effective in increasing both upper- and lower-body strength (leg press and bench press) for trained subjects using split routines over 12 weeks.

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IN PLAIN ENGLISH: Varied resistance and repetitions schemes are effective for continued strength gains over long training periods.