spartacus
Well-known member
The reality of many successful training protocols is backed by recent findings, in line with our own training experience and observation. A 2015 study of 10 drug-free men (mean average of 24.7 years; 90.1kg (198 pounds) bodyweight; 176cm; 14.1% body fat; 6.7 years of resistance training experience; and an average maximum barbell back squat of 172.7 ± 25.2 kg), found that similar muscle activation was achieved in both the squat and leg press exercises when the men did sets of 10-12 repetitions at 70% of maximal weight with one minute rest between sets (high volume), or sets of 3-5 reps at 90% of maximal weight with three minutes rest between sets (high intensity).
Subjects were tested for muscular activation, along with hormonal responses, after a 10-hour overnight fast having refrained from all forms of moderate to vigorous exercise for the previous 72 hours, with the two different training regimes tested a week apart to ensure adequate recovery. Both training protocols “included six sets of barbell back squats and four sets of bilateral leg press, bilateral hamstring curls, bilateral leg extensions, and seated calf raises”.
Subjects were tested for muscular activation, along with hormonal responses, after a 10-hour overnight fast having refrained from all forms of moderate to vigorous exercise for the previous 72 hours, with the two different training regimes tested a week apart to ensure adequate recovery. Both training protocols “included six sets of barbell back squats and four sets of bilateral leg press, bilateral hamstring curls, bilateral leg extensions, and seated calf raises”.