Training Frequency? What Gives?

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If you have a chance to read the study please do so.  It shows that lifting more often produced better strength and size.  They used the same volume against a control group of working out a muscle group once a week or 3 times a week.  This study was not done on new individuals that had not ever worked out before.

 

http://www.setantacollege.com/wp-content/uploads/Journal_db/00124278-200008000-00006.pdf

Just to quote a few things from this article:

Twenty-five healthy subjects (14 men;11women), recreationally experienced in free-weight training volunteered to participate in the study. To be eligible, each was required to have resistance-trained consistently with a protocol of 3–4 days per week and each major muscle group had to be trained at least twice per week. Subjects had to have trained for at least 12 weeks (24 workouts) immediately prior to initiation of the study. None of these subjects were competitive lifters or bodybuilders, but all were very
knowledgeable about resistance training. Subjects were randomly assigned to 1 of 2 groups: 1 day per week of 3 sets to failure (1DAY) or 3 days per week of 1 set to failure (3DAY)
It should be noted that the 3DAY group contained more women than the 1DAYgroup, but also experienced the greatest gains in strength.
The very large response in leg curl observed in the 3DAY group was unexpected. However, Starkey et al.(20) found a larger degree of hypertrophy in the hamstrings than in the quadriceps using a 3-day-per-week program.
The above comparisons and the finding of the present study that the 3DAY group experienced greater percent increases in 1RM for most exercises imply that low-volume strength training, a classification appropriate to both groups in the present study, can produce substantial results. Because the 3DAY group experienced greater gains in strength than the 1DAY group, frequency is probably the more important factor. However, from a dose-response perspective, with the total volume of exercise held constant, spreading the training frequency to 3 doses per week produced superior results.
As you can see from this study training more often for men and women produced superior results in strength.  Also, many results show greater hypertrophic gains in muscle, though not drastically it was still greater in most body parts.I would like to encourage everyone to look at more frequency as a tool to there program.  This is just one study in many which are changing the mind frames of the old way of thinking.
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Three Golden Rules for Your Diet

Let me start off by saying its late and I’m tired.  I just got off work and yes its was a busy day. None tlift for weightlosshe less I have three simple rules that I have found along the way of success and I figured that I should share them with you.

These rules are very simple and can be applied to any diet plan that you are on.  It doesn’t matter if you are on Adkins or a low carb plan, or a vegetarian or following paleo.

Lets get started…

Rule One: More protein.  Yes, very simple most people are not getting enough protein

Rule two: More fiber.  Again, we as a human race are lacking in fiber leading to many colon issues in later life, among various other issues including inflammation.

Rule three: More veges.  Yeah I said it, crappy ole veges.

Let me say that one more time.  More protein, More fiber, More veges!!!

Now as I said above these three can be applied to any diet plan that is proof that it is sustainable and real.  This is my gold standard that I tell my clients and friends.  Nothing takes precedence over these three rules try to live by them for a better longer life.

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what motivates you?

At the end of the day, its you who motivates you.

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fixing hip flexors and adductors

My Hip flexor area and adductor region is where I spend the majority of my time before I lift

This stretch video really helps isolate some real areas of tenderness.  I go “horse eyed” every time!!

I spend more time in the gym pre-working out than I do working out. This is not always the case but quite often it is.  WHY???

Well the benefits of stretching, foam rolling, and mobility work is to allow proper mechanics during lifting.  Any time we have over action of a muscle or joint or anything it can lead to improper overcompensation in other areas or just plain over use of the area and lead to more issues and even serious ones.

FIX ISSUES BEFORE THEY START, THIS IS ALSO POSTURE CORRECTING

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Todays topic Carbs

I wanted to repost a video from a buddy of mine Frederick Wingate.

Very well said.

I also wanted to give you guys a link to his page if your interested in more information.  Here it is…
https://www.facebook.com/FrederickWingateNPC?fref=nf

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Shoulder mobility

Shoulder mobility topics

Here is today’s topic and especially for me after I just finished Upper body workout this week.

Its hard to add anything additional to Dr. Starrett.  I will say as a pitcher and baseball player shoulder mobility is beyond crucial in my pain free throwing.

Another reason i love this is because it really helps my squats…
Yes, i said squats.  Once i can get my shoulders more flexible before doing squats, it allows me to get into low bar position easier.  This allows me to tighten my upper back better during the bottom position of the squat, this leads to less elbow flare during my squat.

And what does that do…      I can then keep a better upright chest and have less of a good morning at the bottom of the squat.

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Pendlay Row

 

The superior back exercise to other back exercises.  This is a must in every routine!!

https://www.youtube.com/watch?v=ZlRrIsoDpKg