If I offered you a job, and told you that you have two choices. - TopicsExpress



          

If I offered you a job, and told you that you have two choices. You can come to work for 40 hours per week and work hard, and ill give you 500 a week…..OR, you can come to work for 20 hours per week, and work slightly harder in that time, and ill still pay you £500 for the week…what would you choose? This analogy holds true for training. Many many people confuse how many hours and sets you spend in the gym with the results you get at the end of it. If I tell you that you have a choice between doing 20 sets per bodypart or 5 sets, and at the end you will get the same muscle gain in both situations, or sometimes you will infact get more muscle gain doing the 5 sets instead of 20….what would you choose? Of course its never a straight forward equation. Some people react differently and even within the same person, different bodyparts react differently, but as a general principal, this holds very very true. Some people have never trained any other way, and find it difficult to comprehend that sometimes, you will get more growth from doing less sets and perceived work. Its hard to change from someone who has trained doing 5 exercises with 4 sets per exercise for chest alone, to someone who does about 3-4 “working” sets for the chest then that the job done for the week So, how does this work? Its very straight forward really. If you come to the gym and do flat barbell press, using 100kg for 6 reps. you do 100kg incline press for 6 reps and you do pec deck 100k for 6 reps, all to failure, the last rep inched in just and no more or even slightly assisted Over the next weeks you focus on those 3 sets. You aim to increase the weight by a kg or two each week or add reps each week. After 4 weeks you are then doing 115kg for 6 reps on them all. You have gotten stronger and your body has adapted. You have also during this time eaten a high enough calorie and protein rich diet, you will be growing If you do the same thing but do the 5 exercises for chest and 4 sets per exercise, train really hard and eat well…but at the end of the 4 weeks you are not really any stronger, then you may well find that you have not been forced to adapt in the way that is required to force more growth. How much intensity you put into the smaller sessions with less working sets but focussed on “progressive overload” is really important. You must progress. Its vital. For many it comes as instinctual that getting progressively stronger is critical, be that in extra weight, extra reps or perhaps using the same weight but slowing down the tempo using 4 second negatives instead of 2 seconds, thus handling the same weight for longer TUT (time under tension). Whatever way you cut it, progression is key Rest is also critical. How often you train to get optimum results is person dependent, but it would seem that its between 3-5 days. I seem to have gotten on best with a 4 day week, but that may vary person to person. Like Mike Mentzer explained really well, if you take sandpaper to the palm of your hand and rub it till the skin is raw, and leave the skin alone for a few days to heal, over time if you keep doing this, the skin will grow back thicker and thicker and thicker to come with the stress. It will adapt to be stronger to deal with the rubbing of the sandpaper and build tough thick callous skin. If you however rub and rub and rub at the skin every day or almost every day, you are never giving the skin a chance to properly recover from the day befores rubbing. It will never get a change to heal and grow to its potential thickest. It needs the day or two inbetween rubbing to heal. Your muscle tissue can be compared to that analogy. Hit them hard, feed them, let them recover and grow, then do it again. There’s various ways to do that, why not try a bunch of them. Don’t be stuck to the same style of training all your life (This also applies to HIT proponents btw) . Experiment. Enjoy it. Embrace different ways of doing things. Have a good weekend and thanks for reading this all the way to the bloody end lol Rab
Posted on: Fri, 19 Jul 2013 17:50:09 +0000

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