100th blog post......
Here's one of the latest and better studies dealing with freqeuncy, intensity, volume and mode of strength training. More or less, it deals with the commoon acute variables that go into strength training
Sports Med. 2007;37(3):225-64. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans.
Wernbom M , Augustsson J , Thomeé R .
Here's a quick breakdown of what was found
Frequency: For hypertrophy, studies suggest that training two or three times per week is superior to training one time per week, even when volume is equal.
Intensity: The results of this review support the typical recommendations with intensity levels of 70?85% of maximum when training for muscle hypertrophy, but also show that marked hypertrophy is possible at both higher and lower loads.
Volume: Overall, moderate volumes (≈30?60 repetitions per session for DER training) appear to yield the largest responses. An exception to this is with very high loads (90% 1RM or 120% to 230% 1RM with eccentrics) where high rates of growth have been shown with volumes as low as 12-14 repetitions per session.
Mode of Training and Type of Muscle Action: This review demonstrates that given sufficient frequency, intensity and duration of work, all three types of muscle actions can induce significant hypertrophy at impressive rates and that at present, there is insufficient evidence for the superiority of any mode and/or type of muscle action over other modes and types of training in this regard.
What it means to you: Freqeunt training of each muscle at least twice a week using both high rep(6-8) and low rep (1-5) loads utilizing concentric,isometric and eccentric muscle action can result in increased rates of lean mass gains.
Takes all the confusion out of it huh?
100th blog post......
Here's one of the latest and better studies dealing with freqeuncy, intensity, volume and mode of strength training. More or less, it deals with the commoon acute variables that go into strength training
Sports Med. 2007;37(3):225-64. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans.
Wernbom M , Augustsson J , Thomeé R .
Here's a quick breakdown of what was found
Frequency: For hypertrophy, studies suggest that training two or three times per week is superior to training one time per week, even when volume is equal.
Intensity: The results of this review support the typical recommendations with intensity levels of 70?85% of maximum when training for muscle hypertrophy, but also show that marked hypertrophy is possible at both higher and lower loads.
Volume: Overall, moderate volumes (≈30?60 repetitions per session for DER training) appear to yield the largest responses. An exception to this is with very high loads (90% 1RM or 120% to 230% 1RM with eccentrics) where high rates of growth have been shown with volumes as low as 12-14 repetitions per session.
Mode of Training and Type of Muscle Action: This review demonstrates that given sufficient frequency, intensity and duration of work, all three types of muscle actions can induce significant hypertrophy at impressive rates and that at present, there is insufficient evidence for the superiority of any mode and/or type of muscle action over other modes and types of training in this regard.
What it means to you: Freqeunt training of each muscle at least twice a week using both high rep(6-8) and low rep (1-5) loads utilizing concentric,isometric and eccentric muscle action can result in increased rates of lean mass gains.
Takes all the confusion out of it huh?