New Perspectives in Resistance Training Periodization: Mixed Session vs. Block Periodized Programs in Trained Men

The purpose of this investigation was to compare the effects of 2 different periodized resistance training programs on maximal strength, power, and muscle architecture, in trained individuals. Twenty-two resistance-trained men were randomly assigned to either a mixed session training group (MSP; n = 11; age = 23.7 ± 2.6 years; body mass = 80.5 ± 9.8 kg; height = 175.5 ± 6.1 cm) or a block periodization group (BP; n = 11; age = 25.7 ± 4.6 years; body mass = 81.1 ± 10.7 kg; height = 176.8 ± 8.4 cm). Both training programs were 10 weeks in duration and were equated in volume. Each training session of the MSP focused on power, maximal strength, and hypertrophy, whereas each mesocycle within the BP focused on one of these components. Subjects were assessed for body composition, muscle architecture, maximal strength, and power. In addition, perceived training load, and training volume were calculated. Subjects in MSP experienced greater improvements in fat free mass (p = 0.021), muscle thickness of the pectoralis and vastus lateralis (p < 0.05), and a greater improvement in 1RM bench press (p < 0.001; +8.6% in MSP and +2% in BP) than in BP. By contrast, BP resulted in greater improvements in vertical jump (p = 0.022; +7.2%) compared with MSP (+1.2%). No significant differences were noted between the groups for perceived training load (p = 0.362) nor training volume (p = 0.169). Results of this study indicated that in a 10-week training study, MSP may enhance muscle hypertrophy and maximal strength to a greater extent than BP, with the same training volume and perceived training load. However, BP may be more effective for vertical jump improvement.