Har veldig dårlig tid nå, men kom over et studie som sammenlignet det å trene tre sett i uken på to måter. Den ene metoden var å ta alle tre settene på en dag, den andre metoden var å fordele settene over tre dager/treninger. Gruppen som trente tre dager i uken, med samme volum som den andre gruppen altså, vokste best. I tillegg økte styrken i gjennomsnitt 40% mer! Dette innlegget er vel mest ment til de som mener at det å trene hver muskel èn gang i uken er best, uansett om muskler eller styrke er målet.
Comparison of 1 Day and 3 Days Per Week of Equal-Volume Resistance Training in Experienced Subjects
JOHN R. MCLESTER, JR.,a P. BISHOP,a and M.E. GUILLIAMSb
aThe University of Alabama, Department of Human Performance Studies, PO Box 870312, Tuscaloosa, Alabama 35487
bKRUG Life Sciences, Inc., Houston, Texas.
ABSTRACT
There is not a strong research basis for current views of the importance of individual training variables in strength training protocol design. This study compared 1 day versus 3 days of resistance training per week in recreational weight trainers with the training volume held constant between the treatments. Subjects were randomly assigned to 1 of 2 groups: 1 day per week of 3 sets to failure (1DAY) or 3 days per week of 1 set to failure (3DAY). Relative intensity (percent of initial 1 repetition maximum [1RM]) was varied throughout the study in both groups by using a periodized repetition range of 3?10. Volume (repetitions × mass) did not differ (p 0.05) between the groups over the 12 weeks. The 1RMs of various upper- and lower-body exercises were assessed at baseline and at weeks 6 and 12. The 1RMs increased (p 0.05) significantly for the combined groups over time. The 1DAY group achieved 62% of the 1RM increases observed in the 3DAY group in both upper-body and lower-body lifts. Larger increases in lean body mass were apparent in the 3DAY group. The findings suggest that a higher frequency of resistance training, even when volume is held constant, produces superior gains in 1RM. However, training only 1 day per week was an effective means of increasing strength, even in experienced recreational weight trainers. From a dose-response perspective, with the total volume of exercise held constant, spreading the training frequency to 3 doses per week produced superior results.
http://apt.allenpress.com/aptonline/?request=get-abstract&issn=1533-4287&volume=014&issue=03&page=0273Så vidt jeg kan se viser studien at 1RM øker mest ved mer hyppig trening, noe som også er vist i andre forsøk. Men abstractet sier ikke noe om forskjellene i hypertrofi?
Fin diskusjon dette, dessverre må jeg si meg enig i HITman - vi trenger studier som direkte sammenlikner forskjellige treningssystem for hypertrofi over tid.
Når det gjelder de små forskjellene i serum hormonverdier vi ser ved forskjellige typer treningsøkter er jeg enig med deg i at det er litt usikkert hvor mye det har å si for muskelvekst, men mange av de som publiserer om dette temaet mener altså at det er en sammenheng-det er interessante korrelasjoner mellom hormonresponsen og endringer i musklenes tverrsnitt over tid - dessverre er det gjort for lite forskning på forskjeller mellom ulike program i så måte.
Kanskje er forskjellene heller ikke så store som debattene våre av og til kan gi uttrykk for?
Med fare for at endel tilter fullstendig kan jeg ikke dy meg: jeg må bare sakse fra Dr.Squat aka Dr. Fred Hatfield som har diskutert dette basert på erfaring. Jeg sier ikke at dette er vitenskaplig holdbart, men kanskje er erfaring noe vi ikke skal overse fullstendig i en slik diskusjon? Han diskuterer her utfra Jones sitt begrep om treningstoleranse (ja, det var faktisk Hatfield som skrev den ironiske artikkelen om HIT- "HIT-With a Hammer").
Frederick C. Hatfield, Ph.D., MSS
One of my favorite lines is, “I can pass by the weight room, smell the iron inside, and instantly begin to grow.” Simply, some people tend to thrive on very little exercise, while others seem to be incapable of making gains no matter how hard, long and frequently they train. This was referred to as one's "tolerance to exercise," a term coined by Arthur Jones years ago. One’s “tolerance” is high if more exercise is needed, and low if less is needed. There are many variables that can affect your exercise tolerance. Of course, “genetics” ranks highest on the list below, and you’ll notice several such factors. Others, on the other hand, are able to be manipulated in various ways.
* Red vs White Fiber Ratio
* Tolerance To Pain
* Level Of “Psych”
* Amount Of Rest Since Last Workout
* Perceived Exertion
* Amount Of Eccentric Stress (Which Causes Connective Tissue Microtrauma)
* Incentive Level
* Strength-To-Weight Ratio
* Time Of Last Meal (Energy)
* Type Of Foods Eaten At Last Meal (Glycemic Index)
* Use Of Ergogenic Techniques Or Substances
* Musculoskeletal Leverage Factors
* Motor Unit Recruitment Capabilities
* Skill Level At Exercise Being Performed (If Such Is Required; e.g., Cleans)
* Equipment Quality & Design
* Environmental Factors (e.g., Heat, Cold, etc.)
* Size Of Muscle Being Exercised
* Various Intra- and Extracellular Biochemical Factors
* How close you are to your maximum potential in size or strength
All these factors, and perhaps several more as yet undreamed of, will variably affect how frequently you should train each body part and how best to split your routine.
Several years ago, after chatting with Arthur and reading some of his thinking on the topic, I began charting other lifters' reps at 80 percent max. I found that guys who were so-called "fast" gainers were only able to do 4-6 reps at 80 percent, while lifters who seemingly never made great gains were able to rep out at around 15-20 reps with 80 percent of their max. Apparently, so-called "fast gainers" have rather poor anaerobic strength endurance. This is explainable in part by the fact that they're probably mostly white muscle fiber, which has fast twitch/low oxidative capabilities. Conversely, slow gainers are probably mostly red muscle fiber (slow twitch/high oxidative) and therefore may possess greater ability for rapid during-set recovery.
The problem is, however, that each muscle group's tolerance to exercise probably differs. Each exercise you do for each body part can - and often does - possess an entirely individual rep ability at 80 percent max.
Why is it that most newcomers to bodybuilding, and even most intermediate level bodybuilders, can’t make continued gains using a split they copied from one of the pros? It’s quite simple, really. First of all, you must be truthful with yourself in answering some basic questions. Are you as fastidious as the pro you seek to emulate in all that you do? Your supplement schedule? Your diet? Have you as much time “in the trench” as the pro? How long have you been forcing your body to adapt to stress? Most pros have forced adaptations to their muscles and other bodily systems that have taken years to accomplish. As your body changes over time, your susceptibility to further change does as well. New forms of stress force different adaptive processes to occur, and each adaptation requires that different stressors and training schedules be devised in order to take your body one more step closer to its maximum potential.
So, as you change your body, your body demands different scheduling for further adaptation to take place. It isn’t simply a matter of piling on more pig iron to satisfy the progressive overload principle. It’s more complicated than that. One of the biggest mistakes all bodybuilders tend to make is that they do not build their programs with this important fact in mind. As you change, so must your training because your body’s “tolerance” to that level or type of stress has changed. And, how you split your training can be an important source of new adaptive stress to which you have not yet adapted.
Most bodybuilders are not “hard gainers” or “fast gainers” in all body parts. Further, as you get closer to your maximum potential -- where all professional bodybuilders are -- you may become a hard gainer, whereas earlier in your career your gains seemed to come easy. Or, maybe you’ve remained an easy gainer but have yet to discover the type of stress your body now requires to force continued growth.
Through experimentation, I assure you that finding your own level of "tolerance" (body part per body part) will make a big difference.
