23-12-2003, 03:37 AM
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#14 (permalink)
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| Guest | Quote: Originally posted by winger
Ok I do agree with your post. So lets break it down a bit. I had said in my last post that once a week is enough. There is allot of overlapping going on. Lets just say that you work one bodypart once a day. It takes me 5 days to get through the whole body.
Monday-chest
Tuesday-back
Wednesday-off
Thursday-shoulder
Friday-arms
Working chest hits, chest, shoulder, arms.
Back works, back, bies.
Shoulders work, shoulder, tries.
Tries. Now depending upon your lifts. Close grip bench=chest, delts, tries. Dips=chest, front delts, tries.
Bies=Some lower back, Traps, indirect shoulder, and of course bies.
You can say that once a week is not enough. Now dont get me wrong I totally agree with what you are saying. Really I do. This is not a flame. But there is allot of grey area here and I just want to point this out.
This is the same stuff I have been saying since I have been a member.
From your link.
These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible.
A sample whole body workout might look like this:
10-15 minute warmup on bike or treadmill
Squats, 1-2 warm up sets and 1 work set of 6-8 reps
Leg curls, 1 work set of 6-8 reps
Bench press, 1 warm up and 1 work set of 6-8 reps
Chins or pull ups, 1 work set 6-8 reps. (Add weight as necessary)
Dips, 1 work set of 6-8 reps. (Add weight as necessary)
Seated rows, 1 work set of 6-8 reps
Lying tricep extensions, 1 work set of 6-8 reps
Preacher curls, 1 work set of 6-8 reps
You will notice that this type of training relies heavily on compound exercises. This is necessary to keep the number of exercises down. Don't worry about this however; compound exercises should be the foundation of any muscle/strength building program.
This is just some of the research used to create Hypertrophy Specific Training. If you want to get the most out of your efforts in the gym, you have got to incorporate new knowledge as science uncovers it. The message here is that by reducing the volume of sets per exercise, and by increasing the frequency that you train each muscle group, you may experience new gains you thought previously impossible. Through a little bit of trial and error you should be on your way to the physique you've always wanted.
These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible.
A sample whole body workout might look like this:
10-15 minute warmup on bike or treadmill
Squats, 1-2 warm up sets and 1 work set of 6-8 reps
Leg curls, 1 work set of 6-8 reps
Bench press, 1 warm up and 1 work set of 6-8 reps
Chins or pull ups, 1 work set 6-8 reps. (Add weight as necessary)
Dips, 1 work set of 6-8 reps. (Add weight as necessary)
Seated rows, 1 work set of 6-8 reps
Lying tricep extensions, 1 work set of 6-8 reps
Preacher curls, 1 work set of 6-8 reps
You will notice that this type of training relies heavily on compound exercises. This is necessary to keep the number of exercises down. Don't worry about this however; compound exercises should be the foundation of any muscle/strength building program.
This is just some of the research used to create Hypertrophy Specific Training. If you want to get the most out of your efforts in the gym, you have got to incorporate new knowledge as science uncovers it. The message here is that by reducing the volume of sets per exercise, and by increasing the frequency that you train each muscle group, you may experience new gains you thought previously impossible. Through a little bit of trial and error you should be on your way to the physique you've always wanted. | cool  |
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