ExcelMale
Menu
Home
What's new
Latest activity
Forums
New posts
Search forums
What's new
New posts
Latest activity
Videos
Lab Tests
Doctor Finder
Buy Books
About Us
Men’s Health Coaching
Log in
Register
What's new
Search
Search
Search titles only
By:
New posts
Search forums
Menu
Log in
Register
Navigation
Install the app
Install
More options
Contact us
Close Menu
Forums
General Health & Fitness
Workouts & Routines
Can we gain mass with light weight and high repetitions?
JavaScript is disabled. For a better experience, please enable JavaScript in your browser before proceeding.
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an
alternative browser
.
Reply to thread
Message
<blockquote data-quote="BigTex" data-source="post: 229450" data-attributes="member: 43589"><p><em>The following material come directly from a PowerPoint I made for a college level advance weight training class.</em></p><p></p><p>So here is something to think about.....the Weider Principals were written from observations done by Joe Weider who sat and observed the pros train at his gym for years. Weider eventually put all his observations together almost 70 years ago. Joe Weider had no degree in exercise science.</p><p></p><p><strong>The muscle confusion principle</strong></p><p><strong>What it is:</strong> The Weider Muscle Confusion Principle involves constantly changing the acute variables in your workout such as number of sets, number of reps, exercise choice, exercise order, and the length of rest periods. This alternation is designed to prevent you from getting in a rut and slowing or stalling your progress.</p><p></p><p><strong>How to use it:</strong> Simply change acute training variables every workout. One of the easiest ways to do this is to change the weight and the rep ranges you use. You could use heavy weight and low reps (5-7) in one chest workout, light weight and high reps (20-30) in the next, then moderate weight and moderate reps (8-10), and finally light weight and high reps (12-15).</p><p></p><p><strong>Research</strong></p><p><strong>The research says: </strong>A study conducted by researchers at the Tempe campus of Arizona State University compared two groups of trained subjects, one using an undulating periodization program—a fancy term for muscle confusion—and the other with a linear periodization program. In the undulating program, the acute variables were changed with every workout, whereas in the linear program, they were changed every few weeks. After 12 weeks, people following the undulating periodization program increased their bench press and leg press strength by 100 percent more than those following the linear program.</p><p></p><p>Researchers from Brazil saw even more drastic differences when they had trained subjects follow one of three programs: an undulating periodization program, a linear periodization program, or a consistent non-periodized program of 8-10 reps per set. The training program consisted of a two-day split with 3-4 total training days per week.</p><p></p><p>After 12 weeks, the group following the muscle confusion program increased its bench press by about 60 pounds, almost 200 percent more than both the linear periodization program and the non-periodized program. The undulating program also increased the subjects' strength on the leg press by a staggering 275 pounds, 400 percent more than the non-periodized program and more than 300 percent more than the linear program.</p><p></p><p>This principle can apply to muscle growth as well as strength. Researchers from the Federal University of Rio De Janeiro had a group of untrained men follow a linear periodization program of two sets of 12-15 reps per exercise for four weeks, then three sets of 8-10 reps per exercises for four weeks, and finally four sets of 3-5 reps per exercise for the final four weeks.</p><p></p><p> Meanwhile, a group used those same set and rep ranges but cycled them each time they trained. The results: The group following the undulating plan increased its triceps size by about five percent, while the linear group saw no such increase. The undulating group also increased its biceps size by 10 percent—twice that of the linear group.</p><p></p><p>So obviously by doing higher reps for a period of time you are changing a variable, switching from long rest period to short rest periods also change another variable. When we change any of the variable in weight training, the body is forced out of hemostasis and force to adapt to a new stress. These techniques are nothing new and have been used over the years to create some very large men. Only recently has exercise science figured out what these changes work.</p></blockquote><p></p>
[QUOTE="BigTex, post: 229450, member: 43589"] [I]The following material come directly from a PowerPoint I made for a college level advance weight training class.[/I] So here is something to think about.....the Weider Principals were written from observations done by Joe Weider who sat and observed the pros train at his gym for years. Weider eventually put all his observations together almost 70 years ago. Joe Weider had no degree in exercise science. [B]The muscle confusion principle What it is:[/B] The Weider Muscle Confusion Principle involves constantly changing the acute variables in your workout such as number of sets, number of reps, exercise choice, exercise order, and the length of rest periods. This alternation is designed to prevent you from getting in a rut and slowing or stalling your progress. [B]How to use it:[/B] Simply change acute training variables every workout. One of the easiest ways to do this is to change the weight and the rep ranges you use. You could use heavy weight and low reps (5-7) in one chest workout, light weight and high reps (20-30) in the next, then moderate weight and moderate reps (8-10), and finally light weight and high reps (12-15). [B]Research The research says: [/B]A study conducted by researchers at the Tempe campus of Arizona State University compared two groups of trained subjects, one using an undulating periodization program—a fancy term for muscle confusion—and the other with a linear periodization program. In the undulating program, the acute variables were changed with every workout, whereas in the linear program, they were changed every few weeks. After 12 weeks, people following the undulating periodization program increased their bench press and leg press strength by 100 percent more than those following the linear program. Researchers from Brazil saw even more drastic differences when they had trained subjects follow one of three programs: an undulating periodization program, a linear periodization program, or a consistent non-periodized program of 8-10 reps per set. The training program consisted of a two-day split with 3-4 total training days per week. After 12 weeks, the group following the muscle confusion program increased its bench press by about 60 pounds, almost 200 percent more than both the linear periodization program and the non-periodized program. The undulating program also increased the subjects' strength on the leg press by a staggering 275 pounds, 400 percent more than the non-periodized program and more than 300 percent more than the linear program. This principle can apply to muscle growth as well as strength. Researchers from the Federal University of Rio De Janeiro had a group of untrained men follow a linear periodization program of two sets of 12-15 reps per exercise for four weeks, then three sets of 8-10 reps per exercises for four weeks, and finally four sets of 3-5 reps per exercise for the final four weeks. Meanwhile, a group used those same set and rep ranges but cycled them each time they trained. The results: The group following the undulating plan increased its triceps size by about five percent, while the linear group saw no such increase. The undulating group also increased its biceps size by 10 percent—twice that of the linear group. So obviously by doing higher reps for a period of time you are changing a variable, switching from long rest period to short rest periods also change another variable. When we change any of the variable in weight training, the body is forced out of hemostasis and force to adapt to a new stress. These techniques are nothing new and have been used over the years to create some very large men. Only recently has exercise science figured out what these changes work. [/QUOTE]
Insert quotes…
Verification
Post reply
Share this page
Facebook
Twitter
Reddit
Pinterest
Tumblr
WhatsApp
Email
Share
Link
Sponsors
Forums
General Health & Fitness
Workouts & Routines
Can we gain mass with light weight and high repetitions?
This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
By continuing to use this site, you are consenting to our use of cookies.
Accept
Learn more…
Top