How Often Should You Train a Muscle? - This NEW Study Is Epic

[aas_ez]

the study

CLIFFS

sets must be to or very close to failure within a rep range.

nine sets in one session vs those same nine sets across three sessions.

there is no crystal clear benefit of training a muscle more than 1x per week.

when the number of weekly sets are equated how often you choose to train a muscle in a week doesn't seem to matter all that much.

researcher split the studies into those using recoverable and unrecoverable volumes the analyses still fail to demonstrate a clear and large benefit of higher frequencies with either recoverable or unrecoverable volumes.

if we're performing 15 weekly sets for the biceps you would think performing all of that in one session would be excessively fatiguing such that dividing it across a couple of days leads to higher quality sets and thus better growth. however this is something that is not clearly supported by the literature.

 

[Bro Bundy]

Why not just wait till your muscle is healed from the previous workout to hit it again . Pretty simple

 

[Yano]

recoverable and unrecoverable volumes

these are subjective quantities based on one's individual training I don't see how a researcher determines what is "recoverable" and what isn't for every one.

What I can recover from in 24 hours might not be what some one else can an vice versa.

Simple example of how that plays out is beginner , intermediate and advanced lifters. You put a beginner lifter through an advanced workout and IF he survives ,, he will act as if he got hit by a car for the next 48 hours.

 

[buck]

In the study how did they determine everyone was getting the same amount of nutrition. As training causes stimulus but food cause growth i find.

 

[CJ]

Why not just wait till your muscle is healed from the previous workout to hit it again . Pretty simple

You've indirectly touched upon what this study fails to... study.

Sure, 9 sets once per week may yield similar results as 3 sets three times per week, buy why stop at 3 sets?

By doing less volume in any single session, recovery time shortens, allowing one to train more frequently. But it also allows one to do more total productive work within the week.

Instead of doing 3 sets three times per week, it's very reasonable that one could do 4 sets three times per week, or 6 sets twice per week, or more. Now his total volume has increased by 33%, going from 9 sets to 12.

And THAT is where the true benefit of more frequent training shows itself. 12+ sets in a single session might be too much, might run into junk volume, but that extra work spread out over multiple sessions becomes productive.

 

[TODAY]

In the study how did they determine everyone was getting the same amount of nutrition. As training causes stimulus but food cause growth i find.

This is called 'ecological validity'

And it continues to be a HUGE thorn in the side of exercise science research.

 

[Bro Bundy]

You've indirectly touched upon what this study fails to... study.

Sure, 9 sets once per week may yield similar results as 3 sets three times per week, buy why stop at 3 sets?

By doing less volume in any single session, recovery time shortens, allowing one to train more frequently. But it also allows one to do more total productive work within the week.

Instead of doing 3 sets three times per week, it's very reasonable that one could do 4 sets three times per week, or 6 sets twice per week, or more. Now his total volume has increased by 33%, going from 9 sets to 12.

And THAT is where the true benefit of more frequent training shows itself. 12+ sets in a single session might be too much, might run into junk volume, but that extra work spread out over multiple sessions becomes productive.

I
Meant to do that

 

[Bro Bundy]

I personally think people make this to complicated . Unless your a pro making money just go to the gym lift hard and eat a healthy diet ..It’s that simple .

 

[Bro Bundy]

I personally think people make this to complicated . Unless your a pro making money just go to the gym lift hard and eat a healthy diet ..It’s that simple .

 

[Bro Bundy]

This forum is fucked up I keep double posting

 

[Bro Bundy]

This forum is fucked up I keep double posting

 

[Thrawn]

This forum is fucked up I keep double posting

I thought you were being like my wife and just had to constantly repeat herself on everything lol