Frequent Strength Training Unnecessary?

angiechimpanzee

You guys might be interested in reading this http://saveyourself.ca/articles/strength-training-frequency.php

The guy basically says that through numerous studies, its been proven that someone doing the same strength workout 4x a week will NOT get better, or at least noticeably better results, than the same person doing the same workout 1x a week. He says that the only people who would care about the negligible difference in results would be like, bodybuilders. But for the average person trying to change body composition, strength several times a week isn't necessary.

wellbert

You guys might be interested in reading this http://saveyourself.ca/articles/strength-training-frequency.php

The guy basically says that through numerous studies, its been proven that someone doing the same strength workout 4x a week will NOT get better, or at least noticeably better results, than the same person doing the same workout 1x a week. He says that the only people who would care about the negligible difference in results would be like, bodybuilders. But for the average person trying to change body composition, strength several times a week isn't necessary.

And yet -all- of the strongest people in the world hit it 4-6 days a week, sometimes multiple times per day. I think I'll go with their philosophy.

ilovedeadlifts

And yet -all- of the strongest people in the world hit it 4-6 days a week, sometimes multiple times per day. I think I'll go with their philosophy.

this.

But yes if you do the exact SAME workout 4x per week, you're doing it wrong. Your body adapts to new stimulus.
That's why you vary excercises, vary intesities/reps ranges/etc.

Cranktastic

um.
not many people i know do the SAME strength training workout 4X per week.

ArroganceInStep

From the article

my strength significantly increased, roughly 75% across the board. My chest press (bench press) strength has actually doubled.

I'm sorry, but if you're doing ANYTHING for only four months and you see those kinds of increases you are either:

A) A beginner
Weak as hell
C) A and B

I don't buy it, sorry.

dinosnopro

inb4 tricep kickbacks and curls 4x a week....

Sarauk2sf

IMO, there are some significant flaws between the studies and the conclusion drawn. A few are:

- they indicate strength was not lost rather than gained or was not lost in proportion to the training frequency (e.g. "it produced about 60% of the strength gains from training three times more often"). In other words, it is not a beneficial.
- most tests were on newbies who would be gaining a lot from neuromuscular adaptations anyway
- as others have pointed out, these were testing the same workout routine

belladonna786

I will continue my 4x a week, thanks for the info?

FullOfWin

inb4 tricep kickbacks and curls 4x a week....

planks bro

Chief_Rocka

I could pick apart the studies he discusses based on their flawed methodology, short duration, failure to measure lean mass gains, failure to control diet, or the use of untrained subjects.

But I won't go that direction on this one, I'll just ask one simple question: Does he even lift?

Sarauk2sf

I could pick apart the studies he discusses based on their flawed methodology, short duration, failure to measure lean mass gains, failure to control diet, or the use of untrained subjects.

But I won't go that direction on this one, I'll just ask one simple question: Does he even lift?

Maybe not - but he is a retired Registered Massage Therapist!!!

auroranflash

I'm pretty sure in my realm the more you lift heavy stuff the stronger you get. May seem amateur in approach but the simplest things are often the most effective.

DavPul

1x per week is enough to maintain mass and strength
2x per week is enough for growth
3x per week is good for newbies that aren't lifting true weight yet
4x per week is.....wait, what?!?!?

Who does the same exact workout 4x per week? Go to the gym 4x, yes, as part of my split where I hit each bodypart 2x per week. But same workout 4x per week?

Note to the OP: Next time say the study is "peer reviewed" for the win. Then no matter what it says the results are indisputable and anyone that disagrees is spouting bro-science

myofibril

1x per week is enough to maintain mass and strength
2x per week is enough for growth
3x per week is good for newbies that aren't lifting true weight yet
4x per week is.....wait, what?!?!?

Who does the same exact workout 4x per week? Go to the gym 4x, yes, as part of my split where I hit each bodypart 2x per week. But same workout 4x per week?

Note to the OP: Next time say the study is "peer reviewed" for the win. Then no matter what it says the results are indisputable and anyone that disagrees is spouting bro-science

Pretty much all this.

DavPul

I could pick apart the studies he discusses based on their flawed methodology, short duration, failure to measure lean mass gains, failure to control diet, or the use of untrained subjects.

But I won't go that direction on this one, I'll just ask one simple question: Does he even lift?

What you said right here is basically my beef with pretty much every quoted *science* article posted on this site. Almost all of the studies, even the "peer reviewed" ones, are done with starving college kids that never trained before and self report their exercise and diet activity. And the researchers conducting the study have no background in lifting.

Even when the articles quoted are penned by notable lifters/endurance athletes/bodybuilders, those people are often genetic freaks and/or got the majority of their results a long time before switching to whatever method they promote now.

auroranflash

So you're either a starving college kid who "doesn't even lift" or you're a genetic freak who lifts twice daily, at least as far as studies pertain?

In the words of the Black Eyed Peas, ...Where is the love?

JasonDetwiler

um.
not many people i know do the SAME strength training workout 4X per week.

What about the bench and curl bros?

myofibril

um.
not many people i know do the SAME strength training workout 4X per week.

What about the bench and curl bros?

Training for sacroplasmic hypertrophy innit? Lots of volume = being pumped.

If you are training for strength you don't need anything like that type of volume or time in the gym.

logicman69

um.
not many people i know do the SAME strength training workout 4X per week.

This.. I work out 4x per week, but change the workout each time.

Ninjoe42

Lol I've always had a problem varying up exercises cause I can't THINK of that many ways to work a muscle :P

n0ob

Lol I've always had a problem varying up exercises cause I can't THINK of that many ways to work a muscle :P

exrx.net

you're welcome.

AmberJo1984

Change the type of strength training from day to day... but, I still strength train every day (or almost every day).

ArroganceInStep

Also, an anomaly yes (and a sample size of 1), but look at Michael Phelps' training schedule leading up to the 2008 Olympics in China. Now look at his training schedule leading up to the 2012 Olympics. Compare that with his performance in those competitions.

QED

(That's Latin for: I speak Latin so I'm right)