In a lot of studies there is even an advantage for the 2x per week. 1-2 Meta studies found the "ideal" frequency per muscles to be 2 days per week.
For lower back muscles the ideal frequency according to studies is 1x per week.
http://www.ncbi.nlm.nih.gov/entrez....bstract
HIT theory can explain the gains with Jreps !
It's all about fibers fatigue and Jreps MAY allow deeper fatigue of muscles (especially with compounds lifts).
...30 years ago Jones said the resistance has little importance as long as the intensity (of effort and thus fatigue) is high and the weight not too light (to recruit the biggest motor units).
Aaron you aren't fair
about SD... Bryan said it was to decondition muscular tissus and this idea is not supported.
Bryan said the hypertrophy stimulus is directly linked to LOAD (heavier load = more microtraumas, negs > postives etc). The idea is not supported.
The Paper I posted...
yes it does
=> The huge majority of studies don't show differences.
http://www.21minutefitness.com/docs/arthurjones.pdf
2-3 depending on level of hte trainee
=> again look at this link above for a review of studies. There is even a study (not in the link above) which shows that 6x per...
The only problem is that scientific studies DON'T support :
1) Multiple sets (1 set is egaly effective as multiples sets)
2) High frequency (1-2x per week is the optimal frequency according to studies)
3) Strategic Deconditioning
4) Low reps / heavy load as beeing more effective than higher...
You should try one of thoses compex machines to see if you can really have such contractions volontary. Don't forget that with external stimulation the inihbition is 0 you can use maximum force !
The TI studies might be wrong (they might not use electro stimulation with enough 'power') ! Apparently it's possible to induce SUPER HIGH INTENSITY contraction with compex machines.
Contractions which are so intense that even people who can squat 150-200kg could barely resist to the pain...
Korte method is interessant. It seems some great champions used it with success. So are all thoses assistance exercises (westside method) really required ?
With partial Squat/Dead/Bench it's possible to work the weak link harder if needed.
BTW deadlifts hit the lats very hard !
You are very lean but ABS aren't very impressive. I have the same problem probably du to low ABS potential but I must admit I don't train them directly. And you ?
ok thanks DKM ! Interessant informations. I knew the study about 4x10 versus 40x1 and I personaly believe that heavy singles with long rest is probably the best way to go but after reading all thoses studies about fatigue I had some doubts about fatigue.
"With the current activity-rest...
So if I understand doing 6x5x10RM is less effective than 3x10x10RM but 10x1x5RM is as effective as 2x5x5RM ?
Very interessant but what's the explanation ? You lost metabolic stress when you go from 10 reps to 5 reps but don't lose it when you go from 5 reps to 1 rep because at 5 reps metabolic...