Linear periodization

Linear periodization, also called Western periodization, is a training model in which training volume decreases as intensity increases over time.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 127.} The classic plan spends months on higher-volume, lower-intensity hypertrophy and muscular endurance work, then lower-volume strength work, and finishes with power training before a taper and competition peak.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 127.}

The NSCA prefers “traditional” to “linear” because intensity and volume load still vary from day to day and week to week.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 609.} The straight line describes the overall trend: intensity rises while volume falls.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 604.}

In practice

The basic model is often used with novice athletes, though some need smaller changes because they can’t tolerate large jumps in volume and intensity.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 604.}

Long phases devoted to one goal may let earlier adaptations fade, a criticism that block periodization was developed to address.^{4Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 128.} The drop in volume during later phases may also make early muscle gains harder to retain.^{5Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 203.}

For muscle growth, volume-equated studies mostly find no difference between linear and undulating periodization, and meta-analytic data show similar hypertrophy.^{5Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 203.}