full body vs splits high frequence vs high volume

[topulo]

This isnt by all means any attempt to flame other opinions howerver i see a lot of " new ideas" spreading out that are not new at all. Plus is an attempt to reconsider before going to gym today or tomorrow

Also i see fundamental bodybuilding training disciplines altered. If your goal is strength and geting faster or jump higher dont read further.

Perhaps the most important loading parameter in designing exercise programs is not the number of sets, the tempo used, or even the specific exercises employed, but the number of repetitions selected.
charles poliquin


it seems that a vast majority of new wanna be bodubuilders favor the high frequence , heavy weights low reps approach


New "guru" coatches like chad waterbury and so on claim that full body workouts 10 sets x3 reps 3 times a wekk each part conantly changing exercises does the magic.


So it seems ronnie coleman was noob or somehting cause for the majority of of his trains used 10-15 reps , did only the exercises that yeld the best money for their buck , rarely changed program , rarely did very heavy trains for long period of time.

But of course this doesnt mean much so maybe those few lnks would

Chiu, L.Z.F and Barnes, J.L., 2003. The Fitness-Fatigue Model Revisited: Implications for Planning Short- and Long-Term Training. Strength and Conditioning Journal: Vol. 25, No. 6, pp. 42�??51

Benedict,T. 1999. Manipulating Resistance Training Program Variables to Optimize Maximum Strength in Men: A Review. The Journal of Strength and Conditioning Research: Vol. 13, No. 3, pp. 289�??304

Gillam, G.M.1981. Effects of frequency of weight training on muscle strength
enhancement. J. Sports Med. Phys. Fitness. 21:432�??436.

Graves, J.E., M.L. Pollock, S.H. Leggett, R.W. Braith, D.M. Carpenter, and L.E. Bishop. 1988.Effect of reduced training frequency on muscular strength. Int. J. Sports Med. 9:316�??319.

Gregory, L.W.1981. Some observations on strength training and assessment. J. Sports Med. Phys. Fitness. 21:130�??137.

Hoffman, J.R., W.J. Kraemer, A.C. Fry, M. Deschenes, and M. Kemp.1990. The effects of self-selection for frequency of training in a winter conditioning program for football. J. Appl. Sports Sci. Res. 4:76�??82.

Those actually conclude that that upper body muscles need 3 to 5 days before work out again and lower parts 3 to 4.

Um high frequency you said ?

Furthemore anyone familiar with myofabric vs sarcoplasmatic hypertrophy ?


Sarcoplasmic hypertrophy is an increase in the volume of the non-contractile muscle cell fluid, sarcoplasm. This fluid accounts for 25-30% of the muscle�??s size. Although the cross sectional area of the muscle increases, the density of muscle fibers per unit area decreases, and there is no increase in muscular strength (2). This type of hypertrophy is mainly a result of high rep, �??bodybuilder-type�?? training (3).

Myofibrillar hypertrophy, on the other hand, is an enlargement of the muscle fiber as it gains more myofibrils, which contract and generate tension in the muscle. With this type of hypertrophy, the area density of myofibrils increases and there is a significantly greater ability to exert muscular strength (2). This type of hypertrophy is best accomplished by training with heavy weights for low reps (3). One must remember that the average football play lasts 4.5 seconds, it takes about 3 seconds to complete a 1 RM, it takes less than a second to swing a bat, less than a second to throw a punch and less than a second to jump for a rebound

Olympic lifters train with low reps lots of sets and look like lifters , thin usually without lots of muscles although very strong eg Myofibrillar hypertrophy

bodybuilders train with high volume way higher reps eg Sarcoplasmic hypertrophy

THIS is the same for drag or non drag users.

THE big diference everyone seem to forget is that sadly 90% of the gym population that wnats muscle uses steroids.

With steroids you will see results either by doing the hilarious chad;s routines as long as u weight lifts and eat properly or aby any other means .

In fact if u take a ton of drugs and eat clean even if u only do sprints u will see muscles and in any anaerobic training that promotes the sligtless anabolism especially if u are a novice lifter.

In natural humans howerver u wont see any results past the few months with hiit , high frequency or anything else.

btw for hiit exclusevly :

The periodized group showed a significant decrease in percent body
fat and gain in total body mass, with both of these
changes being significantly different from the one-set
program

Journal of Strength and Conditioning Research, 1999, 13(1), 82?89
q 1999 National Strength & Conditioning Association

bodybuilders use splits and heavy volume because it works , maybe it wont make u stronger or faster but if building muscles is what u aim and a generaly contition u will get the most out of it.


geting back to poliquin heres some quotes

"
Generally speaking, however, sets that subject the muscles to less than 20 seconds of time under tension build strength, while those that take from 40 to 60 seconds to complete cause hypertrophy.


Capilaries wont last longer tention than 4 seconds "

Remember this is about HYPERTROPHY not strength so the 5 sets x5 reps with tempo 601 fails as well.

Closing i would quote what the great david tate said who knows the most at least form str point of view.

hypetrophy should come as a by product for a powerlifter.
on the other hand strength should come as a byproduct for the bodybuilder



excuse me for my english not a u.s citizen so pls dont take this as a measure of flame ;p

[Tarkana]

well, apparently u have something against chad waterbury, though i can't make out exactly what. could u try to summarize the point ur trying to make? its kinda hard to figure out. at points u seem to support low rep/heavy weight, as many do (including myself). but at other points u seem to (maybe) attack related programs (?). not sure exactly what ur gettin at

[skinnyguy02]

brb head exploding

[N@tural1]

The single set protocol you're refering to is HIT (high intensity training) not HIIT (high intensity interval training - a form of cardio)

Yes I am WELL aware of the difference between sarcomere (myofibrillar) and sarcoplasmic hypertrophy.

However various set/rep schemes will give you both to a degree but will favour one of the other.

Bodybuilders esp natural should focus on getting strong. Coleman was a powerlifter before bodybuilder. Iv yet to hear that getting weaker will get you bigger!

The 10 x 3 protocol is excellent. Maybe not done Waterbury style but the actual set/rep scheme is great for sarcomere hypertrophy.

Finaly the understanding of allowing full recovery between workouts is now null and void due to dual factor training.