Keys to strength training: frequency, failure, eccentric overload and advanced techniques | HITuni

[@matthewowen4219]

excellent as always after my 56 years of resistance training starting at age 12 then starting nautilus in 1976 age 21 under the supervision of joe mullen and working in 6 different nautilus facilities you are a breath of fresh air i am 68 5 foot 9 175 to 178 10 to 11 percent bodyfat i train each body part twice in 8 days legs and arms monday then back delts and chest wednesday then repeat weekends off i focus on 1 set to momentary failure using safe ranges of motion i use static holds 3 to 4 seconds positive negative 6 to 8 seconds no momentum at all i put a half inch on my arms over the past several months just uppiing the intensity abit i do cadio on off days usually 45 to an hour

[@WizzdummHeadley]

Twice for body-parts in 8 days huh!? Well I guess if that's working okay for you fine but I wouldn't/couldn't do that LOL!

[@WizzdummHeadley]

Yes care must be taken when pushing things to the max but i've found that HIT training with slow deliberate movements it's almost impossible to injure yourself seriously although I don't say impossible. Progressive overload is finite in it's application however there are many ways to challenge the muscles that don't involve load increases, such as static holds which are very effective & when those are followed by very slow negatives your muscles will be on FIRE! Many times I exclude the positives/concentrics completely.

[@hitfitforlifetv8887]

Good common sense stuff from 40 yrs experience

[@WizzdummHeadley]

I also disagree with Bill completely that simply training three times per week will work over the long term although it may over the short term, because you will eventually over-train with that frequency, as I found out the hard way many years ago.

[@AndreLeitedaSilvaGaldino]

You personal experience is not proof He is wrong. not everyone working out 3 times a week is using the same dose/volume of exercises per Session or weak

[@WizzdummHeadley]

@@AndreLeitedaSilvaGaldino It is NOT simply my experience but the experience of many i've known over many years. And it isn't simply dose dependent because the body is an integrated unit, and 3 workouts a week will lead to overtraining sooner or later.

[@AndreLeitedaSilvaGaldino]

@@WizzdummHeadley I did it and so do many other people.( 3 Times a week every 72 hours) There are even studies on the topic of frequency. When volume and intensity are equalized, people see the same results. It is ALWAYS dose responsive. You can do a full body workout with 15 exercises(Arthur Jones style) or with only 3-4 exercises.(are you going to say that it wil take the same amount of time to recorvery from a 15 exrcise sessinn as it would from a 4 exercise session? You must be joking!) Also, 1 set of leg extensions or leg curls does not require as much to recover from than 1 set of leg presses or deadlifts. If you think it is all the same and dose doesn't matter, you will never train for more than a few months or never reach failure.!

[@WizzdummHeadley]

@@AndreLeitedaSilvaGaldino Dose also refers to the amount of weekly exposures NOT just the volume done in the workout itself. How do you know for sure that it will take longer to recover from a set of leg presses than it would a set of leg extensions?! It may actually take longer to recover from the LE due to the fact that you will likely do more damage to the quads having a more profound soreness, therefore it will likely require more rest/recovery!? I currently train every 3-5 days or so because that is necessary due to the intensity/demand of those sessions.

[@WizzdummHeadley]

@@AndreLeitedaSilvaGaldino You will do A LOT more damage with one set carried to failure than you would with 15 not, and 15 sets to failure during a session is something I would like to see performed by someone!? I just hit a leg session this past Monday with a total of 4 working sets and my legs are still feeling some soreness/fatigue as I write this on Thursday!