In addition, each subject had their pectoralis major measured to assess starting muscle volume. To accurately gauge each group’s starting intensities for their sets, researchers had subjects perform 1-RM tests prior to starting the exercise intervention. Low Load: High Repetitions | 3 sets of 12 reps (36 total reps).Intermediate Load: Intermediate Repetitions | 4 sets of 8 reps (32 total reps).High Load:Low Repetitions | 7 sets of 4 reps (28 total reps).The different training groups were as follows: Photo By Maksim Toome / Shutterstock The Subjectsįor this research, 42 healthy men were split into four groups that followed different protocols for sets and reps, though everyone had the same number of workouts. Other recent research has pointed out how fundamental it is to assess total training volume when achieving adaptations like strength and hypertrophy, so it was awesome seeing another piece of literature broaden the programming scope.
#BEST REST TIME FOR HYPERTROPHY HOW TO#
This study was interesting because it furthers our knowledge as to how to program various sets, reps, and intensities to facilitate particular adaptations when volume is equated.
Titled Effects of 4, 8, and 12 Repetition Maximum Resistance Training Protocols on Muscle Volume and Strength, authors compared three different resistance training protocols (4-RM, 8-RM, and 12-RM) in relation to their muscle volume and strength adaptations over a 10-week period. An interesting new study published in the Journal of Strength and Conditioning Research has provided some insights into efficiently programming different training volumes and intensities.
0 kommentar(er)
