Everyone trains differently. I would drop working sets down to 1-2 and add triceps to chest and Bis to back. Once you have lifted your maximum weight at any exercise, unless you can lift more the next set you will not reach Max contraction therefore only wasting fuel for your next exercise. As muscle fibres only get growth when Max contraction is hit. Try stick to 45-60mins sessions.
Examples would be to see Dorian Yates train or read any scientific studies. Dont get me wrong 3 or more.working sets does work for some people but neaely all.studies show that 1-2 working sets is all that is needed.
This is just what I have been reading, as I have tried to stay away from believing anything magazines or supplement companies say and stick to exercise science studies. But at the end if the day it is what we works for you so just mix it up till.you find what works.
P.S diet is more important as you can train as much as you want and without eating correctly you will be like 90% of guys in the gym. The same size as when they walked in 2-3 yes ago.
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The studies that show 1 or 2 sets working as well as multiple sets are always done with untrained people. Which we know virtually anything will work. Bodybuilders, powerlifters and weightlifters all know the benefit of multiple work sets.
Diet isn't more important, they are both important.
If you could show me studies for 3 or more working sets for a natural bodybuilders I would love to.read them. I not being a dick I would actually love to read them. Do you Ares that cirtsiol is released after the 45 min mark from testosterone depletion?
If so average of the working sets with proper rest to restore ATP levels would take an average of 2 mins rest per set. To stay within the desired time frame for muscle building without releasing cortisol you need to "get the weights warm up, change to appropriate weight, rest maybe wait for a bench do mutliple sets so you looking at about 8-10 min per exercise. You would be better of doing less working sets to stop over training whilst hitting all muscle fibres.
This is based on cortisil releasing at aprox 45 mins and restoring ATP phosphate energy system for maximum lifting strength each set.
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You don't have to wait 2 minutes between warm up sets. You can pretty much do warmups as quick as you can change the plates.
I would doubt there is any studies done on high level natural BBs. They are pretty much always done on untrained people. I am all for the scientific approach but appart from beginner trainees there isn't really much scientific stuff worth worrying about. So you have to look at training methods that have produced results in large numbers of people.
You still build muscle with longer than 45 minute workouts. Who gives a shit if a bit of cortisol is released. Big strong people have been doing workouts longer than 45 minutes forever and there muscles haven't wasted away.
You are not going to overtrain. Don't even worry about it.
You don't have to wait 2 minutes between warm up sets. You can pretty much do warmups as quick as you can change the plates.
Why do you have to wait 2 minutes between sets. You don't. You can take more or less time depending on your goals.
8-10 mintues pet exercise is low. There is nothing wrong with taking longer than 10 minutes per exercise.
And most importantly you are making this way too complicated.
As I said I basin this on having maximum strength for each set which needs high ATP level which takes atleast 2 mins to restore good levels. Also based on not realeasing cortisol as it feeds on muscle tissue.
You can alsway do what ever you want these are just the scientific studies of how your body works. If you wish not to use these then each to their own I was only offering scientific results.
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If the goal is to add mass why would you not want 100% of your strongest energy system?
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The problem is that unless every set is kept under 30 seconds you're going to start dipping into muscle glycogen because the ATP-CP energy system is no longer predominant. Depending on the study 10-30 sec rest is all it to takes for PC stores to be at 50%. To be at or near 100% can be 3-5 minutes.
You mention Dorian and his low volume approach which is akin to DC style training as well. These are great if you have the necessary control to call upon maximal MU recruitment for you individually for 1 or 2 all out work sets. However the beginner lifter can only recruit a of fraction of the muscle fibres available so multiple sub-maximal work sets are used to fatigue the first called upon muscle fibres and recruit more so the work can be achieved.
The "study" you referenced is an article with no references to where they got their information. Browsing through quickly most of the information seemed accurate but I think Bazza was asking for actual studies.
Now for cortisol. Yes cortisol levels do rise after weight training around the 60 minute mark, however it is acute, meaning that the effects are the natural hormonal response. Test, IGF-1, GH and cortisol are the main hormones released when weight training. The first three are anabolic while Cortisol is catabolic. Now you say muscle fibres only get growth with a max contraction is hit when it is actually desctruction/ micro trauma that occurs.
Now CHRONICALLY high levels of cortisol is a different matter that CAN wreak havoc on the time and effort you put into gym. Sleep patterns, immunal response and blood glucose levels can all be negatively affected.
Lol. That is NOT a scientific study.
Like bams said its chronically high levels of cortisol that would be a problem not the short term effects from a workout.
Again where are the scientific studies.
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