This question is asked a million times on the forums/fitness websites…”How often should I train body parts?”
I had wondered if 2x per week was optimal. I never thought so but never had proof until now.
**** Look at male gymnasts….they train everyday… some 6x per week. They’re arms are incredible.
**** How about crosfit athletes? They train the same body parts everyday. Female crosfit athletes have big legs.
I ran across an article the other day that tested muscle growth in 2 groups of men. One group resistance trained 1x per week while the 2nd group trained 3x per week. Both groups trained for 12 weeks with each performing the exact same workout and the exact same number of sets. The 2nd group did less sets per day but worked out more days.
The results were interesting to say the least. The first group (worked out 1x per week) gained 1 lb of muscle while the 2nd group (worked out 3x per week) gained 4 lbs of muscle in 12 weeks.
A lot of people say muscles need 2 or 3 days to grow/recover. I don’t believe that’s true. I think it’s more like 24 hours. The microscopic tears in the muscle are repaired rather quickly. It’s not like when you cut yourself or strain a muscle. That’s a lot of damage.
Here’s more proof….(http://www.nrcresearchpress.com/doi/abs/10.1139/h95-038#.Vtcc3fkrJpg)
Muscle protein synthetic rate (MPS) was measured after heavy, resistance training and here is what was discovered. Muscle protein synthesis increased 50% 4 hours after training and 109% at 24 hours. At 36 hours muscle protein synthesis was almost back to normal.
So it looks like 24-30 hours maybe optimal recovery. I found it hard to believe it takes 2 or 3 days for muscles to recover/grow.
Let’s put it to the test. I’m going to squat 4-5 days a week. I’ll measure my legs before and weekly. Let’s see if they grow faster than 2x per week.
OK…I want to talk about two subjects that are very controversial…
Squats or Leg Press for massive legs
Full range of motion or partials?
I read/hear this controversy all the time….Squats or Leg Press????
Which is better for building leg mass?
Most people say SQUATS are the “King” for legs but how do we know this is true? Well…bodybuilders do squats right? Yes, some do but not all. I know Dorian Yates did not. Dorian had hip surgery that prevented him from doing barbell squats. He used the leg press and hack squats. His legs were huge. I’m sure they were others too. So the reality is Squats are not necessary for large leg development.
Squats are draining because you use way more muscles than the leg press. If you want to focus on leg development then why not only work your leg muscles and not your whole body? Makes sense right?
What about Full Range of Motion? Is it necessary for maximum muscle growth?
This one is easy to find the answer….just watch some of the professional bodybuilders doing squats, leg presses, shoulder presses, bench presses, etc. Rarely do you ever see a bodybuilder doing full range of motion. They mostly do 1/2 or 1/4 ROM at best.
So full range of motion is a myth for optimal muscle growth.
Here is a great video covering these two topics. I learned something today!!!