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    nutting out frequency

    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
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    Johnston Rep Method

    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).
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    A New and Unique Training Method is Here

    They also noticed strength gains in the Kaatsu studies which imply fibers hypertrophy.
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    A New and Unique Training Method is Here

    ...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).
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    Your thought on Heavy Duty

    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...
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    Your thought on Heavy Duty

    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...
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    Your thought on Heavy Duty

    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...
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    Single Factor Training

    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 !
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    Single Factor Training

    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...
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    Korte 3x3

    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 !
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    Time to put myself out there...

    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 ?
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    Customizing HST

    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...
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    Customizing HST

    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...
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    Customizing HST

    clustering is not effective : http://www.ms-se.com/pt....ge=true :confused:
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    Mass and strength loss when cutting

    if you drop fat slowly it shouldn't be a problem to get stronger/leaner. It's what I do and it works.
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    Medial Delts???

    Since I do deadlift again I have noticed some side delts growth. Does it make sense ? After all it's like an isometric upright row... in the strongest range of motion.
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    Skeletal Muscle Hypertrophy

    Skeletal Muscle Hypertrophy after Chronic Restriction of Venous Blood Flow in Rats. Medicine & Science in Sports & Exercise. 37(7):1144-1150, July 2005. KAWADA, SHIGEO 1; ISHII, NAOKATA 2 Abstract: Purpose: Some previous studies have shown that resistance exercise training with venous...
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    size/strength connection

    I understand him like that : an increase in strength doesn't produce an increase in CSA but IS THE RESULT of an increase in CSA. So strength athletes despite the fact they train for strength directly train for size (and to improve their technique on specific lifts). Isn't hypertrophy training...
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    size/strength connection

    If you make big strength gains like PLs, OLs, Strongmen etc... it's because you stimulate GROWTH !!! Most "amateurs" BBs don't make big strength gains because their pumping method is ineffective except to build some sarcoplasmic volume. The pros take so much drugs that it doesn't...
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    Why did I grow from HIT?

    When you trained 4-6 times per week your CNS was probably "burned" ! When you started heavy duty your CNS recovered because of the very low frequency which allowed you to lift heavier weights and thus make you grow. The intensity (load) is definitively the most important factor. Even...
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