Plt
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In my studies, and working with some MD's in sport medicine, about the only thing we can agree on (as far as weight lifting goes) is the amount of rest a person needs after lifting, and to build muscle you have to get the muscle to hypertrophy.
We can agree that a person needs between 5 and 7 days of complete rest to repair the muscle fiber disruption, depending on the person and their ability to recover.
But with that said, it is perhaps the most controversial element of any training program is the optimal number of sets required to increase muscular hypertrophy. It concerns whether one set to failure is a sufficient stimulus to induce maximum hypertrophic adaptation or if multiple sets are required to elicit maximal muscular gains.
Personally I think optimal hypertrophy training protocol uses a set of six to eight rep performed to the point of muscular failure using the heaviest possible load. The best stimulus for inducing maximum muscular hypertrophy is to lift a weight equal to 75 to 80% of your 1RM repeatedly to failure, until you can no longer complete another repetition. It's during the last all-out effort, the muscle is forced to contract all of its fibers, so at that point of momentary muscular failure, the max stimulus has been achieved.
So with using this training protocol, I usually start with a 12 rep warm up, increasing the weight after that to get to a 6 rep-to failure- for each body part i work that day.
So for example- if i'm working on the chest- I would do a 12 rep warm up with a weight that is relatively light, next set i would do 10 reps with a little heavier weight, then 8 reps, again with a heavier weight, with the last set of 6 reps with a weight that would bring me to failure with good form.
I believe in doing it this way, you are working the 2 biggest muscle fibers (the slow twitch, and the fast twitch) to failure causing max stimulus, in which causes max hypertrophy, in which causes max muscle growth.
So this is the base of where I get my work out routine, Monday working the chest, shoulders and tri's. Wednesday working the quads, hams, and calves and friday working Back, Bi's, and forearms.
This sequence groups together body parts that share similar exercise biomechanics. The push exercise for the chest also recruit the deltoid and triceps muscle. In working the larger muscle first it serves as a warm up for working the smaller group, which follows later in the same work out. Having worked both of these muscle groups together in one work out, adequate rest is given before moving on to the pull exercises with the leg day splitting the two.
Like wise, the pull exercises for the back also recruit the biceps.
So the full week work out would look like;
Mon- push (chest, shoulders, tri's)
Wed- legs
Fri-pull (Back, Bi's, forearms)
This also gives the max amount of rest for each body part.
So... well.... ok.... I may talk a lot....sorry
We can agree that a person needs between 5 and 7 days of complete rest to repair the muscle fiber disruption, depending on the person and their ability to recover.
But with that said, it is perhaps the most controversial element of any training program is the optimal number of sets required to increase muscular hypertrophy. It concerns whether one set to failure is a sufficient stimulus to induce maximum hypertrophic adaptation or if multiple sets are required to elicit maximal muscular gains.
Personally I think optimal hypertrophy training protocol uses a set of six to eight rep performed to the point of muscular failure using the heaviest possible load. The best stimulus for inducing maximum muscular hypertrophy is to lift a weight equal to 75 to 80% of your 1RM repeatedly to failure, until you can no longer complete another repetition. It's during the last all-out effort, the muscle is forced to contract all of its fibers, so at that point of momentary muscular failure, the max stimulus has been achieved.
So with using this training protocol, I usually start with a 12 rep warm up, increasing the weight after that to get to a 6 rep-to failure- for each body part i work that day.
So for example- if i'm working on the chest- I would do a 12 rep warm up with a weight that is relatively light, next set i would do 10 reps with a little heavier weight, then 8 reps, again with a heavier weight, with the last set of 6 reps with a weight that would bring me to failure with good form.
I believe in doing it this way, you are working the 2 biggest muscle fibers (the slow twitch, and the fast twitch) to failure causing max stimulus, in which causes max hypertrophy, in which causes max muscle growth.
So this is the base of where I get my work out routine, Monday working the chest, shoulders and tri's. Wednesday working the quads, hams, and calves and friday working Back, Bi's, and forearms.
This sequence groups together body parts that share similar exercise biomechanics. The push exercise for the chest also recruit the deltoid and triceps muscle. In working the larger muscle first it serves as a warm up for working the smaller group, which follows later in the same work out. Having worked both of these muscle groups together in one work out, adequate rest is given before moving on to the pull exercises with the leg day splitting the two.
Like wise, the pull exercises for the back also recruit the biceps.
So the full week work out would look like;
Mon- push (chest, shoulders, tri's)
Wed- legs
Fri-pull (Back, Bi's, forearms)
This also gives the max amount of rest for each body part.
So... well.... ok.... I may talk a lot....sorry