Squat vs. Bench Press
I found this bit very interesting: periodization and periodization style seem to affect bench press, but not squat.
Across all studies, periodized training led to an average increase in bench strength of 1.35% per week, while nonperiodized training led to an average increase of just 0.87% per week. On average, periodized training led to 55.43% faster bench gains (95% CI for all analyses: 22.43-88.43%, p<0.05). However, periodized and nonperiodized training led to essentially identical squat gains: 1.87% vs. 1.83% per week.
undulating periodization seemed to do considerably better than linear periodization for trained lifters (in fact, this was the biggest difference observed in any of the main analyses – even bigger than the effect of periodized vs. nonperiodized training), while there was no difference whatsoever for untrained lifters.
Similarly, periodized training and undulating periodization beat the pants off nonperiodized training and linear periodization (respectively) for the bench press, while neither factor seemed to make any difference whatsoever for the squat. However, to hedge this finding a bit, it’s also possible that the bench findings are just more trustworthy than the squat findings. Rates of squat progress were 50-100% faster than rates of bench progress, possibly indicating lower overall training status for the squat (which makes sense – MOST people at the gym train bench harder than they train squat). So it’s possible that the gains that came from just practicing the squat more drowned out any possible effects of periodization or periodization style, whereas the bench results let us see the “true” effects.
https://www.google.com/amp/s/www.strong ... -data/amp/