This is very interesting!

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estray
Found this while poking around on bodybuilding.com. Its enough to make me wanna ditch the split routine and go to full body workouts every other day. I feel like im so undertraining by working each body part once a week.


Packing on slabs of muscle is easier for novice lifters than experienced ones. Finding the optimal "mass building" routine for experienced folks is like searching for the Holy Grail.

Therefore, to help solve this dilemma, researchers recently published a review of the literature in Medicine & Science in Sports & Exercise looking at 140 studies to determine the dose response for strength development.

Through the available literature, the researchers determined that in trained individuals, 80% of 1 rep max or 8 reps/set elicits the greatest strength increase. On the contrary, untrained individuals experience maximal gains at just 60% of their 1 rep max or 12 reps/set.

The researchers also found that experienced lifters respond best when their muscles are trained 2 days/week (e.g., chest on Monday and Thursday).

Untrained individuals saw the best results when training each muscle group up to [B][I][U]3 days/week[/U][/I][/B]! Finally, both trained and untrained individuals showed the greatest growth with 4 sets/body part.

Of course, individuals should regularly vary their workouts to achieve the optimal strength and size gains overtime as this is a guideline, not something etched in stone.  

07 Feb 2006 08:26

TomSizeMore
seems like the advice we give novices everyday. Where have you been?  

07 Feb 2006 22:36
jimbo
ahahah lol  

08 Feb 2006 01:57
estray
[QUOTE=TomSizeMore]seems like the advice we give novices everyday. Where have you been?[/QUOTE]

R us serious. I dont see anyone on here telling novices to do 4 sets of 12 at 60 percent of max 3 times a week. Theyd be told they were overtraining. Everyones sellin split routines and one workout per week per body part and pyramid loads and 6 to 8 rep worksets. Thats nothing like this Tom.:confused:  

08 Feb 2006 05:31
Pdub
if your doing 12 reps then ur using too light of a weight...reps should be around 6..i usually do 4 sets of 6 each body part..except legs i do like 20 reps  

08 Feb 2006 08:17
shortz
[QUOTE=estray]R us serious. I dont see anyone on here telling novices to do 4 sets of 12 at 60 percent of max 3 times a week. Theyd be told they were overtraining. Everyones sellin split routines and one workout per week per body part and pyramid loads and 6 to 8 rep worksets. Thats nothing like this Tom.:confused:[/QUOTE]

The people who tell you that a person is over training on a full body split 3 days a week doesn't know what they are talking about. Total volume plays a major role. For instance, for a split, the body has longer to recover, so volume is higher in one day, perhaps 9-12 sets per body part. On a full body split or upper/lower body split, sets are decreased to about 3-4. Do some searching in the training section with my name and you will find some posts I made about encouraging upper/lower body splits, which is similar to a full body routine.  

08 Feb 2006 10:32
shortz
[QUOTE=Pdub]if your doing 12 reps then ur using too light of a weight...reps should be around 6..i usually do 4 sets of 6 each body part..except legs i do like 20 reps[/QUOTE]

This can be false too. This is too specific of a protocol and someone stating this doesn't have an educated reason for posting it. I am not trying to belittle you, but this general statement makes it look like you are not aware of the many variables.

Reps, sets, exercises are all determined by goals. A one rep range protocol forever isn't good for anyone's goals.  

08 Feb 2006 10:35
Smallguy
good info the keyt point to that aerticle is the volume as shortz stated. if you did a traditional full body work out(with as many sets as peopel do on a spilt) then you would overtrian but if your keeping your number of sets per body to a minimum this will work

the problem with training is no one person will respond the same to the same stimulus either will body parts. some guys love high repe for legs cause that's how they grow....some like 4-6 reps.

training is very individualized and most routines are only good as a guideline.  

08 Feb 2006 16:53
estray
[QUOTE=Pdub]if your doing 12 reps then ur using too light of a weight...reps should be around 6..i usually do 4 sets of 6 each body part..except legs i do like 20 reps[/QUOTE]


I think your missing the point of the study pdub. This is totally about checking your ego at the door. Its like shortz said, volume. The results of the study said for a beginner, 4 sets of 12 reps at 60 percent of max, up to 3 times a week is the ideal weight, rep and frequency for max gains in size and strength. Say you max out at 200 on a particular exercise. 60 percent is 120. iF you do four sets of 120 at 12 reps 3 times a weeek, then your volume for the week is 17280lbs. Under the typical pyramid with 4 warmup sets one work set, you'd only be moving 5580lbs one time a week. Thats only a third of the volume. even if you did 2 diff. exercises you still wouldnt touch the volume. Whether thats too much volume for a week, i dont know Im not an expert. Its just interesting. But im willing to give it a shot and see what happens. Ive still got newbie gains to get and I want the max out of them. I imagine if this ends up being to much volume for a week my body will tell me so by either being too sore or tired. Smile  

08 Feb 2006 18:47

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