Exercise 9 of 0. Exercise 10 of 0. Exercise 11 of 0. Exercise 12 of 0. Exercise 13 of 0. Exercise 14 of 0.
Exercise 15 of 0. Exercise 16 of 0. Exercise 17 of 0. Exercise 18 of 0. Exercise 19 of 0. Exercise 20 of 0. Exercise 21 of 0. Exercise 22 of 0. Exercise 23 of 0. Exercise 24 of 0. PPL is probably one of the most effective splits for beginners as it allows for optimal recovery and incorporates compound movements.
Compound movements are exercises that target many muscle groups at the same time such as the bench press, squat, dead lift, etc. As a rule of thumb, compound exercises are used for developing strength, while isolation exercises are used for obtaining a proportioned physique.
Muscle is built through the application of one simple concept— progressive tension overload. Forget what anyone else has told you. Forget about the drop sets, burn-out sets, and all that nonsense. That stuff looks fancy, but it is not supported by science. So, what is progressive tension overload? In other words, in order to build muscle, you must try your absolute best to periodically lift heavier and heavier weights.
Then, as long as you are lifting more and more weight each week, you are succeeding in your goal of building muscle. Plus, the best way to get stronger is to focus on compound movements, making the PPL split great for both developing strength and building muscle. This variation of the 3-day split builds on PPL by splitting the muscles further.
Triceps are trained on chest day, biceps on back day, and shoulders on leg day. There are plenty of good ways to group chest, triceps, back, biceps, legs, and shoulders. Anyone who is serious about building muscle. In my opinion, this is the optimal 3-day split for building the most amount of muscle in the least amount of time. As such, you should hit upper body with a little less intensity compared to PPL.
Are there any benefits of this split over PPL? Not really. Muscle mass is metabolically expensive. It costs a few calories per hour. More of it will modestly increase your basal metabolic rate BMR — your base rate of calorie burn. Reduced muscle mass and BMR with aging is one reason people tend to get fatter over the years. A higher BMR can help tip things back in your favour. And you can get a higher BMR by building some more muscle. Both the workouts themselves burn calories though they do , and the extra muscle: about 5 for every pound of muscle every day, without any additional effort.
That number is probably a fair bit bigger for recovering muscle. Muscle recovery is more metabolically expensive. Therefore, the more muscle you have, the more calories you will burn after working out.
You would need a lot of muscle for it to make a major difference. Calorie restriction is still the trump factor in weight loss — the first thing you have to get right — but muscle mass is in the equation. What if it was just as good for your aerobic fitness to lift weights as to run? This unproved possibility is yet another reason to work with weights — even more bang for your buck, perhaps.
A paper makes a detailed basic science case that relatively brief, intense doses of muscular training may actually be able to build cardiovascular fitness about as well as steady-state aerobic exercise like, say, running. Whose pet? Why, the authors of this paper! Steele and McGuff are particularly well-known for their association with a strength training method, high-intensity training HIT. Their conclusion here, if true, would obviously be great news for HIT — because it suggests that HIT is good for general fitness, not just bodybuilding.
So the risk of bias is high. The extent that any modality of exercise produces CV fitness adaptations appears to be dependent primarily upon the intensity of the exercise. But it is possible they would do better than we think. The biology does seem to support the claim, at least well enough to make it plausible and worth testing. The scientific evidence is the only thing we should pay attention to.
But we are emotional and irrational beings by nature, and we love a good story. Nothing persuades like a personal anecdote. After only four months of a decidedly minimalistic gym schedule — exercising as infrequently as once every days!
My chest press bench press strength has actually doubled. Doubled strength is a satisfying accomplishment, I gotta say. The only thing about my technique that was unusual was that my minute sessions were certainly intense! I did my exercises to full, quivering failure each time, thoroughly exhausting the muscles with continuous loading at the highest weight I could possibly keep in the air for two minutes.
I was not a beginner when I started, and this was not low-hanging fruit that I picked. I am sort of an athlete, and I was already quite active and non-weak when I started this new approach. I had been tinkering with weight training off and on for years. It felt really strange — and yet good! It seemed almost impossible that it could work. No controversy? This is exercise science! There is always controversy. Predictably, within hours of publishing this article, a number of people had already raised objections — nothing too fiery, but objections nevertheless.
But how much more? Diminishing returns may not matter much to a bodybuilder, but they matter very much to … nearly everyone else. And even some bodybuilders, like the philosophical fellow in the story at the top of the article. That perspective may not matter to a bodybuilder, but matters very much to the masses! Like the German study. I stopped there. That was good enough for me, for now.
Reader Sven pointed out the German study. At first glance, it does seem to spoil that lovely scientific consensus. But look a little more closely and the German data is not so much at odds with the themes of this article, namely that the data still confirms that lower training frequencies will get the job done.
Still, if I had found this in my initial search, I probably would not have claimed that there was a scientific consensus. It clearly shows that more frequent workouts produced better strength and growth. Muscle mass gains were about twice as good with twice as many workouts.
And strength benefitted even more: one session per week produced only a 2. Even the once-a-weekers gained.
In nature, 80 percent of vegetation comes from 20 percent of the seeds that are out there. What does this mean for you? Bottom line is not every exercise will give you the most bang for your buck. In fact, only a handful of exercises will work more muscle fibers than others. Not at all. These exercises have a time and a place. Just like I love doing cable flys for my chest. It works for me. It will work for you too. Ever seen a guy with skinny arms who can bench press pounds?
Or someone with no triceps development shoulder pressing pounds or pounds? Not gonna happen. Your triceps, for example, will adapt to heavy bench pressing by putting on mass. Your chest and arms benefit. Step 3: Train Less Days!
There was a lot of information out there. You know how it goes. Workout 5 days per week. Then another program would talk about doing high rep and slow tempo workouts. The next program would push for low rep workouts using dumbbells. I guess nothing much has changed over the years. But I came across a couple of different training programs that made things simple. It was a simple back to basics approach. As I looked deeper into the Starting Strength training philosophy a few things stood out: Focus your training on a handful of exercises Spend less days in the gym Stick with lower reps and sets Get stronger Pretty simple advice.
Quite the shift from doing daily workouts and 10 reps or more for each set. So how does that look like in a minimalist training program? Just use the exercises that work best for gaining muscle.
0コメント