you know what fries your cns? going to failure. and not taking days off.
yes this is correct.
extra volume takes extra time to recover because the muscle itself has to repair more damage and grow more muscle. not because extra stress on the CNS. more volume=more damage=more growth=longer recovery. less volume=less damage=less growth=faster recovery.
no this is very very wrong, in fact it is a classic brologic mistake candy. Yes more volume does cause more damage, which in turn causes the muscle to take longer to heal and overcompensate, it also taxes the CNS more, causing that to also need longer to replenish. however you do not get more growth, you get less growth, less strength and have to reduce your frequency which is a very big no no if hypertrophy is your goal.
proof that its better to do less volume more frequently, than higher volume less frequently in experienced subjects:
Comparison of 1 Day and 3 Days Per Week of
Equal-Volume Resistance Training in Experienced Subjects
McLESTER et al
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 x 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.proof that greater frequency produces better results in both strength and hypertrophy than greater volume:
Comparison of 2 vs 3 days/week of variable resistance training during 10- and 18-week programs.
braith et al
The purpose of this study was to evaluate the effectiveness of resistance training performed either 2 days/week or 3 days/week. One hundred and seventeen sedentary volunteers were randomly assigned to one of the two training groups or a control group. Twenty-two men (27 +/- 5 years) and 22 women (26 +/- 5 years) trained for 10 weeks. Twenty-five men (26 +/- 5 years) and 22 women (24 +/- 5 years) trained for 18 weeks. Twenty-six subjects served as controls and did not train. Training consisted of a single set of variable resistance bilateral knee extensions performed to volitional fatigue with a weight load that allowed seven to ten repetitions. Prior to and immediately following training, isometric strength was evaluated at 70, 85, 100, 115, 130, 145, 160, and 171 degrees of knee extension with a Nautilus knee extension tensiometer. All groups who trained showed a significant increase in peak isometric strength when compared with controls (P less than 0.01). Groups that trained 3 days/week increased peak isometric strength (10 weeks = 21.2%; 18 weeks = 28.4%) to a greater extent (P less than 0.05) than groups that trained 2 days/week (10 weeks = 13.5%; 18 weeks = 20.9%). We conclude that resistance training 2 days/week significantly improves knee extension isometric strength; however, the magnitude of strength gain is greater when training is performed 3 days/week.
These data indicate that the adult exerciser (18 to 38 years) training 2 days/week may derive approximately 80% of the isometric strength benefits achieved by those training 3 days/week.Proof that 1 set is just as effective as 3 sets for strength and hypertrophy in experienced subjects :
Single versus multiple sets in long-term recreational weightlifters
hass c.j. et al
Purpose: The purpose of this study was to determine the effects of increasing training volume from one set to three sets on muscular
strength, muscular endurance, and body composition in adult recreational weight lifters. Methods: Forty-two adults (age 39.7 6 6.2
yr; 6.2 6 4.6 yr weight training experience) who had been performing one set using a nine-exercise resistance training circuit (RTC)
for a minimum of 1 yr participated in this study. Subjects continued to perform one set (EX-1; N 5 21) or performed three sets (EX-3;
N 5 21) of 8–12 repetitions to muscular failure 3 days per week for 13 wk using RTC. One repetition maximums (1-RM) were measured
for leg extension (LE), leg curl (LC), chest press (CP), overhead press (OP), and biceps curl (BC). Muscular endurance was evaluated
for the CP and LE as the number of repetitions to failure using 75% of pretraining 1-RM. Body composition was estimated using the
sum of seven skinfold measures. Results: Both groups significantly improved muscular endurance and 1 RM strength (EX-1 by: 13.6%
LE; 9.2% LC; 11.9% CP; 8.7% OP; 8.3% BC; and EX-3 by: 12.8% LE; 12.0% LC; 13.5% CP; 12.4% OP; 10.3% BC) (P , 0.05).
Both groups significantly improved lean body mass (P , 0.05). No significant differences between groups were found for any of the
test variables (P . 0.05).
Conclusion: Both groups significantly improved muscular fitness and body composition as a result of the
13 wk of training. The results show that one-set programs are still effective even after a year of training and that increasing training
volume over 13 wk does not lead to significantly greater improvements in fitness for adult recreational weight liftersThere are actually over 35 studies that show single sets to be equally as effective as multiple sets for strength and hypertrophy. i will not post them all.
If you are interested i suggest you google for:
Carpinelli
Otto
Winett
Westcott
and also read up on HST by Bryan haycock and the science behind it.
I hope this has been educational for you and has helped you realize why i train the way i do, and why you should too.
think of a piece of paper. pull it apart, a slight tear occurs. now the paper is a little bit bigger, because of the space inbetween the tear. once that tear is filled in with new paper, you have a bigger piece of paper. thats what happens to your muscle. you lift excessive load, tears occur. now the muscle becomes larger once those tears get filled with new muscle.
heres a solid line=
_________________
now heres that same line with a tear in it
______ ____________
its a longer line now right? heres that same line once that tear is filled in
________________________
do you see how that works?
hahahahahahahahahahahaha
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