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  1. #26
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    I think it depends on your level of trainedness. Trainedness refers to how long, how hard, and how consistently you have hit the gym over a period of time (years) and/or participated in competitive sport. The longer you’ve trained and the harder you’ve trained, the more stimulus you’ll need to make gains in strength.

    This means that one exercise per muscle group is sufficient.

    Intensity: 80%
    Total sets: ~4/muscle group
    Frequency: 2 times per week
    Exercises per muscle group: one

  2. #27
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    It depends on your level of “trainedness.”

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    8 rep is enough!

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    In my experience, optimal training volume varies from one person to the next. There are general principles that apply to most trainees, but eventually each lifter needs to figure out for themselves what sort of volume and intensity their body can handle without training stress exceeding recovery.
    Robert Maxwell
    Strength Coach & Fitness Writer
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    [QUOTE=Doug;521307]It seems that training status influences the requisite doses as well as the potential magnitude of response. Specifically, for individuals seeking to experience muscular strength development beyond that of general health, an increase in resistance-training dosage must accompany increases in training experience

    Untrained Individuals:
    60% of 1RM, 3 times per week, 4 sets per muscle group.

    Recreational non-athletes:

    80% of 1RM, 2 days per week, 4 sets per muscle group.

    Athletes:
    85% of 1RM, 2 days per week, 8 sets per muscle group.



    I've followed it for a month before decided to join forum, it works like a champ!

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    Quote Originally Posted by Graeme View Post
    I'd never consider 85% near maximal. Sure it's hard but nothing like 95-97% .

    Considering of course that most of us probably work with at least 80% of our max in a workout at some point.
    Those equations are some that I've never considered/learning throughout all of my courses in college. As an athlete, I work out on a regular basis and lift on average - about three times a week. Calculating my weight with those equations are very close to accurate, which is really interesting. Thanks for sharing!

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    I agree, Robert. We all have our preferences when heading in to the gym and once you become a regular, you find workout plans that work best for you and what you are trying to achieve. Those that are beginners or don't know much about fitness do need a general idea of where to start and get great ideas from this website. I just became a member and I love learning about everyone's technique and preferences.

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    Throughout my experience of training - being a "washed up" collegiate athlete, and continuing on with my own workouts.. as well as majoring in applied health I have learned that lifting three days might be more sufficient. Would you say that 2 days a week work best for you, or have you learned throughout your years of experience that this might work better for everyone?

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    It's better to do like that twice a week.

  10. #35
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    Hello,
    Of course what you are saying is true. The more you train the more your body is likely to resist and the more your muscles responds. So anyone seeking muscular strength must increase the dosage of resistance training. The diet is an equally important factor that can help you optimize the muscles. However, you must keep your bodies fat gain ratio in check. High -fat percentage makes it difficult for calorie partitioning. So what does this mean? The body will start storing the excess calories as fat instead of muscle.

 

 

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