RE: RE: Resistance training, Volume, Frequency, and Hyperthropy for naturals
You are viewing a single comment's thread from:

RE: Resistance training, Volume, Frequency, and Hyperthropy for naturals

Words
317
Reading
2 min
Listen
Play
7y

Exactly opposite. Lower intensity and more frequency works best. Higher intensity and higher volume with less frequency means muscle protein synthesis still peaks at 28-36 hours on average unless you are taking performance enhancers. To have more muscle protein synthesis peaks would imply higher frequency for the natural.

Quote:

Given the attenuated muscle protein synthetic response to resistance exercise present in trained individuals, it can be hypothesized that increasing the training frequency would allow for more frequent elevations in muscle protein synthesis and more time spent in a positive net protein balance. We hypothesize that increasing the training frequency, as opposed to the training load or sets performed, may be a more appropriate strategy for trained individuals to progress a resistance exercise program aimed at increasing muscle size.

Dankel, S.J., Mattocks, K.T., Jessee, M.B. et al (2017)

In other words, doing deadlifts 3 times a week at 80% of 1RM for 5 sets is a total of 15 intense sets a week and likely will result in over training if not careful. 10+ sets of deadlifts 2 times a week is even worse because doing all your volume compressed into less days doesn't mean more muscle protein synthesis activation if your goal is growth and if your goal is strength then you don't really need to use much volume at all for the strength adaptations (only 2-3 sets a week).

What that means is, more frequency, lower volume, intensity moderate, as the goal is minimum effective volume unless you want to optimize for strength in which case you can keep volume low and focus on intensity with less frequency as you said. Strength doesn't mean hypertrophy though.

Reference

Dankel, S. J., Mattocks, K. T., Jessee, M. B., Buckner, S. L., Mouser, J. G., Counts, B. R., ... & Loenneke, J. P. (2017). Frequency: the overlooked resistance training variable for inducing muscle hypertrophy?. Sports Medicine, 47(5), 799-805.