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Volume over Frequency for Novice and Detrained Lifters<br />John Delgado<br />
Terms<br />Volume- Sets x Reps x Weight<br />Frequency- Number of Training sessions per week<br />
ACSM Recommendations<br />2009 Position Stand <br />2-3 days per week<br />Full body resistance training<br />Candow, D., ...
Testing – (Full Body Resistance Training)<br />Volume Group<br />2 Days per week<br />3 sets x 8-10 reps<br />8 males and ...
Full Body Resistance Training<br />DB Bench<br />Bi-Curls<br />Lat Pull Down<br />Tri Push Downs<br />DB Push Press<br />K...
Lunges and Dumbbell Bench Press<br />
Conflicting Evidence<br />3 days vs. 1 day<br />Partial Gains<br />
Methodologies<br />Different levels of lifting experience tested<br />Change in volume<br /> Muscle group focused <br />
Closing Thoughts<br />Importance of exercise<br />Habit<br />Stimuli Adaptation<br />
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Volume Over Frequency

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Transcript of "Volume Over Frequency"

  1. 1. Volume over Frequency for Novice and Detrained Lifters<br />John Delgado<br />
  2. 2. Terms<br />Volume- Sets x Reps x Weight<br />Frequency- Number of Training sessions per week<br />
  3. 3. ACSM Recommendations<br />2009 Position Stand <br />2-3 days per week<br />Full body resistance training<br />Candow, D., and Burke, D., (2007) Effect of short-term equal-volume resistance training with different workout frequency on muscle mass and strength in untrained men and women.Journal of Strength and Conditioning Research; 21 (1) 204-208.<br />
  4. 4. Testing – (Full Body Resistance Training)<br />Volume Group<br />2 Days per week<br />3 sets x 8-10 reps<br />8 males and 7 Females<br />Frequency Group<br />3 Days per week<br />2 sets x 8-10 reps<br />8 Females and 7 Males<br />
  5. 5. Full Body Resistance Training<br />DB Bench<br />Bi-Curls<br />Lat Pull Down<br />Tri Push Downs<br />DB Push Press<br />Knee Flexion<br />Knee Extension<br />Split Squat<br />Lunges<br />
  6. 6. Lunges and Dumbbell Bench Press<br />
  7. 7. Conflicting Evidence<br />3 days vs. 1 day<br />Partial Gains<br />
  8. 8. Methodologies<br />Different levels of lifting experience tested<br />Change in volume<br /> Muscle group focused <br />
  9. 9. Closing Thoughts<br />Importance of exercise<br />Habit<br />Stimuli Adaptation<br />
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