Is splitting up sets throughout the week the same as doing them all during one WO

[bmar22]

So take chest for instance.

Instead of doing 15 sets of chest on monday like:

5 sets of flat bench
5 sets of incline bench
5 sets of decline bench

would it be similar to do:

monday
5 sets flat bench

wednesday
5 sets incline bench

friday
5 sets decline bench


Is one better than the other or can each get a trainee to their goal (assuming their goal is strength/ hypertrophy)



thanks

[buffgrk]

i personally would train chest by itself one day, only because i have my own theories.. when i hit a bodypart i really like to hit it hard, you can try your proposed plan and see how you go, its all about trial and error..

[theshoupguy]

i personally would train chest by itself one day, only because i have my own theories.. when i hit a bodypart i really like to hit it hard, you can try your proposed plan and see how you go, its all about trial and error..

Same -- hit 'em real hard one day, then give them time to rest up and rebuild.

[embrau]

I think there is a lot of room between once every 7 days and 3 times in 5 days. Can't you hit each bodypart more than once in 7 days but have it span more than one week?

[Kiwi_Kid]

No. When you train there are certian fibers in your muscle which will fire first, meaning you won't hit all the fibers of your muscles on the first set.

Having multiple sets and exercises means that the fibers which fire first are exausted, and as you progress through the sets other fibers are utillised. Meaning a better workout of the muscle.

If you were to split it up you would not have the same work of the muscle rather just those initial fibers being used.

That's my understanding anyway, so all at once.

[Wildtim]

So take chest for instance.

Instead of doing 15 sets of chest on monday like:

5 sets of flat bench
5 sets of incline bench
5 sets of decline bench

would it be similar to do:

monday
5 sets flat bench

wednesday
5 sets incline bench

friday
5 sets decline bench


Is one better than the other or can each get a trainee to their goal (assuming their goal is strength/ hypertrophy)



thanks

The goal is to hit each body part with full energy and as hard as you can, then let it rest until it is built back stronger and then hit it again. If you could do this everyday you would grow faster than anybody. Most beginners can hit a body part up to three times a week and still recover in between allowing for the fastest growth.

As you advance you learn to tolerate hitting it harder but you can also no longer recover as fast (more fibers to re-build) so hitting it as little as once a week is as often as a body part can be worked.

They are completely different workout schedules for different lifters depending entirely upon the recovery ability of the individual lifter. There is no good or better or the same about it.

[bmar22]

No. When you train there are certian fibers in your muscle which will fire first, meaning you won't hit all the fibers of your muscles on the first set.

Having multiple sets and exercises means that the fibers which fire first are exausted, and as you progress through the sets other fibers are utillised. Meaning a better workout of the muscle.

If you were to split it up you would not have the same work of the muscle rather just those initial fibers being used.

That's my understanding anyway, so all at once.

actually there are two different muscle fubers in your body that are fast twitch, I-B and II-B (I think I could be wrong on the names). But based on some research Ive read (and I could link you to the research if ur interested) from some strength coaches is that your big fibers (II) are the only ones the stimulate the muscles to grow. Also, they happen to tire out fastest. To put it simply when your reps slow down noticibly than your big fibers are dead (which means technically theres no REAL point to push your muscles "past" failure based on these studies.

with that said, you dont need to blow through all of the fibers to in one workout to get full benefit because the only fibers you care about tire out very quickly.


Now, Im NO expert...at all lol..and I amerely regurgitating info that I have read, which is why I am asking this question to see what people think.

[bmar22]

The goal is to hit each body part with full energy and as hard as you can, then let it rest until it is built back stronger and then hit it again. If you could do this everyday you would grow faster than anybody. Most beginners can hit a body part up to three times a week and still recover in between allowing for the fastest growth.

As you advance you learn to tolerate hitting it harder but you can also no longer recover as fast (more fibers to re-build) so hitting it as little as once a week is as often as a body part can be worked.

They are completely different workout schedules for different lifters depending entirely upon the recovery ability of the individual lifter. There is no good or better or the same about it.

I agree with your thought process to an extent. let me ask u this. Whats the difference between hittin the muscle hard for 15 sets on one day and for 15 sets spread over, say 3-4 days. Are you not gettting in the same "weekly work"?


thanks for the responses guys Im enjoying this conversation.