The Ultimate Weight Training Workout Routine

[Dynamix]

Yow mensen,

Aangezien ik niet te beroerd ben om goede info mbt fitness en voeding met jullie te delen, deel ik hierbij een zeer duidelijke website die ik vandaag tegen ben gekomen.

Vooral beginners zullen hier erg veel aan hebben, maar gevorderden, zoals ik mijzelf beschouw, kunnen er ook wat van opsteken. Enkele zaken die duidelijk uitgelegd worden zijn:

- hoevaak per week kun je het best trainen
- hoeveel reps dien je te doen voor jouw doel (intensiteit)
- hoeveel reps dien je in totaal te doen per spiergroep (volume)
- welke oefeningen je kunt doen

Doe er je voordeel mee. Dit is de site:

The Ultimate Weight Training Workout Routine

[inferno_0666]

Nou, dit stuk vind ik wel interessant.

How To Make A Once-Per-Week Training Frequency Work

The key to making a once-per-week training frequency work is ensuring that you provide enough of the right training stimulus during that one weekly workout to actually warrant not training that muscle group again for an entire week.

You see, one of the many pitfalls of training each muscle group just once per week is that you are not training it again for another 7 days. And, it’s very easy for your body to de-train during this time and lose whatever progress you made during that previous workout.

Think about it. What happens if you stop working out for a while?

You regress, results gradually disappear, and you slowly lose whatever muscle, strength or performance related improvements you’ve made.

To a lesser degree, that’s exactly what can (and often does) happen when you wait a full week before training each muscle group again.

You may end up doing enough to stimulate progress and new adaptations during your workout, but then by the time a full week passes, you’ve already lost those new adaptations and you end up getting nowhere.

So, to make this frequency work, volume (exercises, sets, reps) per muscle group would need to be high enough to allow you to maintain the progress made from workout to workout (which in this case is a full week to week) without actually exceeding your capacity to recover. (More about that here: The Optimal Workout Volume)


The Other Problem With This Frequency

The other big issue with training each muscle group just once per week is that, even if you did do everything perfectly (provided enough of the right training stimulus, maintained all of the new adaptations made over that 7 day break, etc.), it’s still a full week of time being wasted.

Think about it. Training each muscle group once per week means you’ll have 52 potential progress stimulating workouts per year, per muscle group.

In comparison, if you trained with a twice-per-week frequency (more about that soon), you’d have 104 potential progress stimulating workouts per year, per muscle.

Now, with all else being equal, which do you think has the potential to produce better/faster results over the same period of time?

Seems pretty obvious, doesn’t it?

The point I’m getting at here is that even if you do everything right with a once-per-week training frequency, it’s still pretty tough to look at that week off between training sessions for each muscle group as anything but an unnecessary waste of time.

You could have been back in the gym stimulating progress again instead of sitting around waiting for a week to pass.

Not to mention, there’s absolutely nothing special or magical about training each muscle group once every 7th day.

It’s a totally arbitrary amount of time based on nothing but that fact that we happen to have 7 days in a week. Seriously. It’s NOT that it works better or has some kind of benefit, it’s just that that’s how many days we have in a week, and it’s convenient to schedule stuff in this manner.


So, Is A Once-Per-Week Training Frequency Optimal?

Based on everything I just told you, I think you already know the answer. I’ll say it anyway…

Training each muscle group once-per-week is the LEAST EFFECTIVE weight training frequency.

There… I said it. And no, it’s not just my opinion. It’s the opinion of every single qualified expert, trainer and strength coach with half a brain.

Oh, and guess what else? It’s not just an opinion… it’s a fact backed by science and real world results.

Literally all research and scientific studies looking at weight training frequency conclusively show that training each muscle just once per week is the least effective way to train regardless of your goal or experience level.

Can it work? Sure. Does it work? Sure.

Honestly, as long as you do everything else correctly, ANY weight training frequency can work to some degree, including this one.

HOWEVER, this isn’t about what works and what doesn’t work. This is about what works best and what works worst.

And, all research, expert opinions and my own firsthand experience shows that training each muscle group just one time per week is just NOT optimal for the majority of the population.


Who Is A Once-Per-Week Frequency BEST Suited For?

Training each muscle group once per week tends to work best for the following people:

• People using steroids/drugs.
• People with above average genetics.
• People whose primary goal at the time is to just maintain their current level of muscle and strength rather than improve it any further. In that case, training each muscle group once per week should be perfectly sufficient.
• Advanced trainees looking to specialize certain body parts or muscle groups. They’d train those “specialized” muscle groups with a better, higher frequency, and train everything else once per week for maintenance purposes only.

I’d personally only recommend this workout frequency to the last 2 groups on that list. The first 2 would likely get better results with an improved frequency, just like the rest of us.


Who Is A Once-Per-Week Frequency LEAST Suited For?

Like I said before, a once-per-week training frequency is NOT ideal for the majority of the population.

Chances are that includes you.

For starters, anyone with a strength/performance type goal should almost always avoid this type of training frequency like the plague. It’s typically seen as being borderline useless in that area, especially in comparison to other better training frequencies.

And, while it can work to some degree (assuming everything else is done right) for those of us trying to build muscle, get “toned,” or improve the way our bodies look in any capacity, it’s just clearly NOT what works best.

I don’t recommend it at all.

Het geeft in ieder geval aan dat de man zich enigszins in de materie heeft verdiept.

[Dynamix]

Nou, dit stuk vind ik wel interessant.



Het geeft in ieder geval aan dat de man zich enigszins in de materie heeft verdiept.

I agree. Het komt allemaal goed onderbouwd en logisch over. Ik ben ook benieuwd naar dat boek van hem. Zal eens kijken of die ergens te vinden is op het web .

Zitten mooie stukjes tussen

[inferno_0666]

Zitten mooie stukjes tussen

Dit stuk bijvoorbeeld: Bodybuilding Workouts & Routines SUCK For Building Muscle!

[1964]

Dit stuk bijvoorbeeld: Bodybuilding Workouts & Routines SUCK For Building Muscle!

Zo'n beetje tot punt 13 beschrijft ongeveer wat ik de afgelopen jaren heb gedaan.

[Dynamix]

Zo'n beetje tot punt 13 beschrijft ongeveer wat ik de afgelopen jaren heb gedaan.

Wees blij dat je er nu achterkomt dat het niet handig is en niet nog tien jaar later.

[inferno_0666]

Zo'n beetje tot punt 13 beschrijft ongeveer wat ik de afgelopen jaren heb gedaan.

Tja, je bent niet de enige. Kijk maar eens om je heen in diverse fitness- en bb fora en in de meeste sportscholen.

[niet_hier]

Hij is goed in het opsommen wat "sucks". Maar hij noemt niet wat we dan wel zouden moeten doen. Waarschijnlijk z'n boek kopen, is wat we wel zouden moeten doen.

[inferno_0666]

Hij is goed in het opsommen wat "sucks". Maar hij noemt niet wat we dan wel zouden moeten doen. Waarschijnlijk z'n boek kopen, is wat we wel zouden moeten doen.

Er zijn ook een paar segmenten waar staar wat volgens hem wel werkt.

[niet_hier]

Er zijn ook een paar segmenten waar staar wat volgens hem wel werkt.

Helaas, die stukjes heb ik niet gevonden in al die lappen tekst die hij schrijft.