The BEST Training Frequency (New Research)

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Информация о The BEST Training Frequency (New Research)

Название	:	The BEST Training Frequency (New Research)
Продолжительность	:	11.06
Дата публикации	:
Просмотров	:	146 rb

If you're doing 9 sets to failure once a week, you'll likely end up doing fewer total reps compared to 3 sets x 3, no? Could it be the extra reps might be the reason for more growth?
Comment from : Srsly Sylli

Horribly annoying animations fled after 10 seconds What an utter waste of time
Comment from : God Zoo

Kudos for including the info about statistical significance In terms of hypertrophy, we are dealing with tiny amounts per session in optimal conditions A tiny percentage difference might not be within the certainty of the study (usually p value of 5 or less), but, like hypertrophy in general, a small amount over time makes a big difference
Comment from : Robert Konza

It seems they overlooked an important factor They didn't account for muscle fiber types such a 1A, 2A, 2X I would be curious to know the differences
Comment from : Rollin Shultz

Great observation! So many studies say “no effect” yet looking at the data half the people did statistically better with one strategy and half the other With a little effort they might have figured out what separates the two It could be genetic, perhaps different “to failure” mindsets, or diet, or how they first learned to train
Comment from : Jay Lewis

It would be better to look at frequency differences for various muscle groups I tend to find that the bigger or stronger the muscle group the more recovery they need For example, lower seems to do well at 2x while most upper body muscles like 3x
Comment from : Brett Duce

I hope they would have made the difference in frequency more extreme Like have them do 7 sets so that first group does all of them in one day, and the second group does one set on each day of the week
Comment from : T12J7

HIT has been a game-changer for bme/b 😃
Comment from : : patriot: deano

Great breakdown The first study is interesting in that the 3× per week leg had three sets over three days brbrWhich is still less volume than most people brbrI enjoyed three full body work outs a week for years and felt good/got strong brbrSwapping to higher intensity, a 3 day split with one balls-to-the-wall set per exercise, has been great for hypertrophy I do back/shoulder,legs/abs/rehb,chest/arms/conditioning
Comment from : Robert Brownlee

When I was younger I would relax while doing my rep's and set's Now that I'm older I understand contracting while at maximum peak helps for the best gains brbrFor example; you can feel this when you flex and stretch after waking up You want that burning, cramping feeling The longer you hold it the better; IMO
Comment from : Salvador Ramirez

So basically supercompensation happens after the body receives stimuli and gets enough rest and time to fully recover So the magic happens during the rest periods The mitochondrial biogenesis and the ability to produce more atp is the result of consistly putting the body under stress to adjust for example At some point habitation kicks in and the body responds less, so adding volume wont be effective Its good to consider changing the routine or take a deload or rest periode Maybe this explanation is more clear
Comment from : Logistiek Operator

Consistency, enjoyment (tied to consistency), and avoidance of injury should be major considerations Also remember that 1 set of anything is much greater than 0 sets In other words, do what you can, when you can Don't be married to any form/style/frequency at the cost of missing a week of training There is no destination, just the journey
Comment from : Eric3Frog

Thank you for the info Your videos are always thorough and well donebrbrIt’s a shame these studies never seem to highlight age of participants I’m interested in the correlation between the results of gain based on frequency, recovery, percentage of 1 rep max etc - with age also taken into account I suspect the longer rest periods would benefit older individuals - I wish this detail was teased out of the data
Comment from : Captain Mask

It seems like the maker of the video had an inherent bias against high reps in general, as any results indicating high reps might be more effective was met with skepticism and/or criticism, while positive results from high weight lower rep results were not
Comment from : Mr Black

There is a thin line between gaining the benefits of super compensation and over training But from what i experienced and learned from veterans its good to plan deload weeks in workout blocks or even a time off Our bodies will react better to training stimuli and need a time off once in a while
Comment from : Logistiek Operator

Its actually very very simplelmao, the person who saw better str gains is simply putting more effort/intensity or his recovery abilities are slower , so he need bigger rest for a given group to be able to perform better and be fully recovered to hammer it again with good intensity Generally if ppl go all out and are naturals , they need bigger rest , if they are taking the juice they recover quicker and can hammer more often If you are natural and u telling me you train with good intensity 3-4 times a week per muscle group you are either under training or you are genetic recovery freak, period Yes ive seen full body 5 times a week 2-3 sets per muscle this is not the best way to do it and i dont care what research say There ISNT ANY accurate and good research made for 10 years plus gym goers , everything is just undertrained individuals , obese or your average 2-3 times per week training dad who trains no more than 2-3 years without a proper program If someone tell me they do proper intensity and training every muscle 4-5 times per week and still progress after many years in the gym , he is 1 in a mil I am sorry ,but hypertrophy is not just str progression half of it comes from blood flow and sarcoplasmic activity , u cant do shit about it with 3 sets per muscle , unless you are very vvery fresh 1-2 years in the gym guy
Comment from : Emeriss