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KingOfRome
Buff Auschwitz Escapee
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- Jan 17, 2018
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Their fitness advice is just as unscientific and false as their dating advice.
Observe.
Longer rest periods allow for greater volume per workout.
www.ncbi.nlm.nih.gov
journals.lww.com
Shorter rest periods have no significant effect on hypertrophy. The rate of hypertrophy is directly correlated with overall weekly volume; muscle growth is a dose-dependent response to training. Therefore, longer rest periods are generally better for strength and hypertrophy.
link.springer.com
journals.lww.com
The post-workout anabolic window theory is largely a myth. There is no benefit to consuming protein within 30 minutes of training if protein was consumed prior to the workout.
peerj.com
Protein synthesis is elevated up to 24 hours after a training session.
There is no known benefit to training a body part more than three times per week. Two to three times per week is the optimal range for every experience level.
link.springer.com
Muscle hypertrophy is roughly similar between rep ranges assuming volume is kept constant. However, there are differences in training specificity between high-rep, mid-rep, and low-rep work, meaning that limiting your training exclusively to the 8-12 rep range is sub-optimal for overall development.
link.springer.com
journals.lww.com
Lifting to concentric failure every workout is unnecessary for muscle growth. Controlling for volume, trainees who train to failure gain muscle at the same rate as trainees who don't. Leaving a rep or two in the tank is generally recommended to prevent injury and excess central nervous system taxation.
link.springer.com
www.frontiersin.org
![www.ncbi.nlm.nih.gov](/proxy.php?image=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fcorehtml%2Fpmc%2Fpmcgifs%2Fpmc-logo-share.png%3F_%3D0&hash=b23f8949da970756020deef533c43a28&return_error=1)
Effect of Rest Interval Length on the Volume Completed During Upper Body Resistance Exercise
The purpose of the current study was to compare the workout volume (sets x resistance x repetitions per set) completed during two upper body resistance exercise sessions that incorporated 1 minute versus 3 minute rest intervals between sets and exercises. ...
![www.ncbi.nlm.nih.gov](/proxy.php?image=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fcoreutils%2Fnwds%2Fimg%2Ffavicons%2Ffavicon.png&hash=af4dd24216384cfb755c9d28d143c964&return_error=1)
![journals.lww.com](/proxy.php?image=https%3A%2F%2Fimages.journals.lww.com%2Fnsca-jscr%2FSocialThumb.00124278-201111000-00030.T1-30.jpeg&hash=484a966572e6efdefeeeae3aaf4c6b1a&return_error=1)
The Effect of Rest Interval Length on Multi and... : The Journal of Strength & Conditioning Research
rmance and rating of perceived exertion (RPE) with 1-, 3-, or 5-minute rest intervals between sets of multi and single-joint resistance exercises. Fifteen resistance trained men (23.6 ± 2.64 years, 76.46 ± 7.53 kg, 177 ± 6.98 cm, bench press [BP] relative strength: 1.53 ± 0.25 kg·kg−1 body mass)...
![journals.lww.com](/proxy.php?image=https%3A%2F%2Fcdn.wolterskluwer.io%2Fwk-logos%2F1.0.x%2Ffavicon.png&hash=e71b7c8b18ce01f5ac1cc7e7b468d3c6&return_error=1)
Shorter rest periods have no significant effect on hypertrophy. The rate of hypertrophy is directly correlated with overall weekly volume; muscle growth is a dose-dependent response to training. Therefore, longer rest periods are generally better for strength and hypertrophy.
The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy - Sports Medicine
Due to a scarcity of longitudinal trials directly measuring changes in muscle girth, previous recommendations for inter-set rest intervals in resistance training programs designed to stimulate muscular hypertrophy were primarily based on the post-exercise endocrinological response and other...
![link.springer.com](/proxy.php?image=https%3A%2F%2Flink.springer.com%2Foscar-static%2Fimg%2Ffavicons%2Fdarwin%2Fandroid-chrome-192x192-6f081ca7e5.png&hash=eaff6560e6806a67e697d64dbd371fca&return_error=1)
![journals.lww.com](/proxy.php?image=https%3A%2F%2Fimages.journals.lww.com%2Fnsca-jscr%2FSocialThumb.00124278-201301000-00002.T1-2.jpeg&hash=bca8ac7904ef994b841c4d755a495a59&return_error=1)
Effects of Training Volume on Strength and Hypertrophy in... : The Journal of Strength & Conditioning Research
oth arms of the same subject were trained in a crossover-like design with different training volumes (1 or 3 sets) to eliminate the effects of genetic variation and other individual differences. The purpose of this study was to investigate the effects of training volume on muscular strength and...
![journals.lww.com](/proxy.php?image=https%3A%2F%2Fcdn.wolterskluwer.io%2Fwk-logos%2F1.0.x%2Ffavicon.png&hash=e71b7c8b18ce01f5ac1cc7e7b468d3c6&return_error=1)
The post-workout anabolic window theory is largely a myth. There is no benefit to consuming protein within 30 minutes of training if protein was consumed prior to the workout.
![peerj.com](/proxy.php?image=https%3A%2F%2Fdfzljdn9uc3pi.cloudfront.net%2F2017%2F2825%2F1%2Ffig-1-1x.jpg&hash=58a587082276592e10a5ae72cb6c8950&return_error=1)
Pre- versus post-exercise protein intake has similar effects on muscular adaptations
The purpose of this study was to test the anabolic window theory by investigating muscle strength, hypertrophy, and body composition changes in response to an equal dose of protein consumed either immediately pre- versus post-resistance training (RT) in trained men. Subjects were 21...
![peerj.com](/proxy.php?image=https%3A%2F%2Fd2pdyyx74uypu5.cloudfront.net%2Fimages%2Ffavicon%2Fpeerj%2Fandroid-icon-192x192.png&hash=b4a7dc52d2859c8056f221644e1a4619&return_error=1)
Protein synthesis is elevated up to 24 hours after a training session.
There is no known benefit to training a body part more than three times per week. Two to three times per week is the optimal range for every experience level.
![link.springer.com](/proxy.php?image=https%3A%2F%2Fstatic-content.springer.com%2Fimage%2Fart%253A10.1007%252Fs40279-016-0543-8%2FMediaObjects%2F40279_2016_543_Fig1_HTML.gif&hash=2e11f415536a0a5606c59853be5d6b61&return_error=1)
Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis - Sports Medicine
Background A number of resistance training (RT) program variables can be manipulated to maximize muscular hypertrophy. One variable of primary interest in this regard is RT frequency. Frequency can refer to the number of resistance training sessions performed in a given period of time, as well...
![link.springer.com](/proxy.php?image=https%3A%2F%2Flink.springer.com%2Foscar-static%2Fimg%2Ffavicons%2Fdarwin%2Fandroid-chrome-192x192-6f081ca7e5.png&hash=eaff6560e6806a67e697d64dbd371fca&return_error=1)
Muscle hypertrophy is roughly similar between rep ranges assuming volume is kept constant. However, there are differences in training specificity between high-rep, mid-rep, and low-rep work, meaning that limiting your training exclusively to the 8-12 rep range is sub-optimal for overall development.
Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones - European Journal of Applied Physiology
Thirty-two untrained men [mean (SD) age 22.5 (5.8) years, height 178.3 (7.2) cm, body mass 77.8 (11.9) kg] participated in an 8-week progressive resistance-training program to investigate the "strength–endurance continuum". Subjects were divided into four groups: a low repetition group (Low Rep...
![link.springer.com](/proxy.php?image=https%3A%2F%2Flink.springer.com%2Foscar-static%2Fimg%2Ffavicons%2Fdarwin%2Fandroid-chrome-192x192-6f081ca7e5.png&hash=eaff6560e6806a67e697d64dbd371fca&return_error=1)
![journals.lww.com](/proxy.php?image=https%3A%2F%2Fimages.journals.lww.com%2Fnsca-jscr%2FSocialThumb.00124278-201510000-00036.T1-36.jpeg&hash=26704f4695f04de2acf1c125ce2fbeed&return_error=1)
Effects of Low- vs. High-Load Resistance Training on Muscle ... : The Journal of Strength & Conditioning Research
resistance training (RT) on muscular adaptations in well-trained subjects. Eighteen young men experienced in RT were matched according to baseline strength and then randomly assigned to 1 of 2 experimental groups: a low-load RT routine (LL) where 25–35 repetitions were performed per set per...
![journals.lww.com](/proxy.php?image=https%3A%2F%2Fcdn.wolterskluwer.io%2Fwk-logos%2F1.0.x%2Ffavicon.png&hash=e71b7c8b18ce01f5ac1cc7e7b468d3c6&return_error=1)
Lifting to concentric failure every workout is unnecessary for muscle growth. Controlling for volume, trainees who train to failure gain muscle at the same rate as trainees who don't. Leaving a rep or two in the tank is generally recommended to prevent injury and excess central nervous system taxation.
![link.springer.com](/proxy.php?image=https%3A%2F%2Fstatic-content.springer.com%2Fimage%2Fart%253A10.1007%252Fs40279-015-0451-3%2FMediaObjects%2F40279_2015_451_Fig1_HTML.gif&hash=a1b999bf14c004fe2e975b7b575a2244&return_error=1)
Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis - Sports Medicine
Background It remains unclear whether repetitions leading to failure (failure training) or not leading to failure (non-failure training) lead to superior muscular strength gains during resistance exercise. Failure training may provide the stimulus needed to enhance muscular strength development...
![link.springer.com](/proxy.php?image=https%3A%2F%2Flink.springer.com%2Foscar-static%2Fimg%2Ffavicons%2Fdarwin%2Fandroid-chrome-192x192-6f081ca7e5.png&hash=eaff6560e6806a67e697d64dbd371fca&return_error=1)
Frontiers | Is Resistance Training to Muscular Failure Necessary?
![www.frontiersin.org](/proxy.php?image=https%3A%2F%2Fbrand.frontiersin.org%2Fm%2Fed3f9ce840a03d7%2Ffavicon_16-tenantFavicon-Frontiers.png&hash=280f748eee4ef34a9ae22ea9573e6a5e&return_error=1)
Chicken tenders are a great bulking food rich in protein and calories. Gorging on them might not be good for body composition, but it definitely won't hurt your strength gains.