| | Training for Muscular Growth | | by: Coach Hale - Thu Jul 15 2010, 06:32AM | Excerpt below- from Knowledge and Nonsense
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Chapter 8, Training for Muscular Growth
Basics
There are four key training elements to consider when training for muscular growth. These elements include load (weight on the bar), work (load multiplied by total repetitions), frequency (how often training is performed), and duration (time involved in seeing significant changes). Dan Moore has done an excellent job discussing these factors in a series of articles he wrote for hypertrophy-research.com. Below are some key points from Dan’s articles.
Load
“Much of the debate over loading strategies really hasn’t been settled and the commonly held belief that hypertrophy is stimulated higher in low loading protocols than high loading protocols hasn’t really been proven.
In most cases, it goes something like this. High volumes and moderate intensities (e.g. 8–12 sets of 6–12RMs) with short rest intervals are thought to encourage hypertrophy whereas those with low volumes and high intensities are expected to achieve strength gains without hypertrophy (1-5).
As far back as the mid 1960s, O’Shea (6) compared a low-volume protocol (three sets of 2–3RM squats) with a high volume protocol (three sets of 9–10RM squats) over six weeks and found significant increases in thigh girth in both groups, but there was no significant difference between the groups…..”
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