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Training Frequency & Hypertrophy
I've posted a few times on why I believe training frequency to not be of primary concern when designing a program with the goal of skeletal muscle tissue hypertrophy.
Here is some brand new research on this point: High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-traine... - PubMed - NCBI
When total weekly volume and intensity was matched, there was no difference in lean tissue mass increases between a once or five times per week body part frequency in well-trained individuals.
As I've said before, when it comes to programming for hypertrophy, keep it simple and focus on a total number of 'hard' sets per body part per week and progress via increasing load/improving execution/adding reps/adding sets etc over time.
Last edited by The.Shadow; 03-04-2018 at 05:26 PM.
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So the take away message is the largest contributing factor to muscle hypertophy is total weight moved ??
Is that correct?
PAIN IS WEAKNESS LEAVING THE BODY
SO DON'T BE A PUSSY
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Originally Posted by
Hatebreed
So the take away message is the largest contributing factor to muscle hypertophy is total weight moved ??
Is that correct?
More so the 'total amount of work'. Measuring total sets at an RPE8 or above is the easiest way to manage the equation.
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As far as I'm aware time under tension is also going to make the biggest difference. Slow controlled movements down and up 6-0-6 or 6-1-6.
This game isn't for everyone, being big and bloated doesn't make you the man, nor does being 110lbs ripped. If you are not competing, find a happy medium. I was thin once, learned all there was to learn about steroids and got pretty big. Then learned how to eat and I got really huge.
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