Volume Over Frequency
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Volume Over Frequency

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Volume Over Frequency Volume Over Frequency Presentation Transcript

  • Volume over Frequency for Novice and Detrained Lifters
    John Delgado
  • Terms
    Volume- Sets x Reps x Weight
    Frequency- Number of Training sessions per week
  • ACSM Recommendations
    2009 Position Stand
    2-3 days per week
    Full body resistance training
    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.
  • Testing – (Full Body Resistance Training)
    Volume Group
    2 Days per week
    3 sets x 8-10 reps
    8 males and 7 Females
    Frequency Group
    3 Days per week
    2 sets x 8-10 reps
    8 Females and 7 Males
  • Full Body Resistance Training
    DB Bench
    Bi-Curls
    Lat Pull Down
    Tri Push Downs
    DB Push Press
    Knee Flexion
    Knee Extension
    Split Squat
    Lunges
  • Lunges and Dumbbell Bench Press
  • Conflicting Evidence
    3 days vs. 1 day
    Partial Gains
  • Methodologies
    Different levels of lifting experience tested
    Change in volume
    Muscle group focused
  • Closing Thoughts
    Importance of exercise
    Habit
    Stimuli Adaptation