Changing your weight and rep ranges with each workout could help you bulk up fasterTo use undulating periodization (muscle confusion), change up your weight and rep ranges every workout. In linear periodization, stick with a specific rep range for several weeks and gradually increase the weight and decrease rep ranges. The latter has been popular among strength 15% athletes, but the muscle confusion/undulating periodization model has been gaining popularity thanks to a growing body of research proving its effectiveness. The graph shows the greater gains in muscle strength that trained lifters experienced while following a 12-week undulating program as compared to those following a linear program.
Author: Jim Stoppani, Ph.D