Brian Johnston : size training versus strength training
Posté: 25/11 02h25"Not only that, but as mentioned above, as a muscle grows larger it does not grow proportionately stronger (based on size increases and not neurological factors), because the muscle is losing mechanical efficiency from pulling at greater angles as opposed to a straight line. Consequently, it's not only the diameter of a muscle, but the girth that must be considered, and a lot goes into the size factor in order to produce 'some' strength (I'm talking about real strength that applies to any activity outside the gym and NOT the adaptive coordination and skill proficiency of particular exercises, e.g., how much can you bench, that so many trainees are fixated upon).
As far as volume and strength is concerned, I have noticed far better strength increases with only 1 work set of an exercise (minus any warm-up) performed only once every 12-14 days (and even every 21 days), than with any other combo I tried. However, I noticed the best size increases (or general appearance of looking good most of the time) with 3-5 sets (for large muscles at least) every 7-12 days, with less cosmetic or hypertrophy characteristics if I do more frequent training at 1 set or so.
However, I do not like full body training, and to do so 2-3 times per week would not work well for me, but perhaps for someone else. Nor have I noticed good things happening to my body if I train each muscle 2-3 times per week, even if only for one set (when I did try full body training for a month or so a few times in my career). I'm not concerned as to why this is, since I'm only concerned as to the patterns in which I have experienced and what works based on my psychology and trainability. Others may notice otherwise and they should follow that lead."
Brian D. Johnston
en résumé :
ses meilleurs gains de force (+ muscle) avec 1 série tous les 12-14 jours voire tous les 21 jours !
ses meilleurs gains de muscle (+ force) avec 3-5 séries (disons 4) pour les gros muscles (jambes, dos, pecs) une fois tous les 7 à 12 jours.
Si une série ne suffit pas à produire des gains de muscle malgré les gains de force, il faut peutêtre envisager une augmentation du nombre de muscular contractions. Enfin ca reste l'avis de BDJ, bcp le supporteraient pas dans ce sens, comme Ken ou Mike ou Jones et bcp d'autres.
As far as volume and strength is concerned, I have noticed far better strength increases with only 1 work set of an exercise (minus any warm-up) performed only once every 12-14 days (and even every 21 days), than with any other combo I tried. However, I noticed the best size increases (or general appearance of looking good most of the time) with 3-5 sets (for large muscles at least) every 7-12 days, with less cosmetic or hypertrophy characteristics if I do more frequent training at 1 set or so.
However, I do not like full body training, and to do so 2-3 times per week would not work well for me, but perhaps for someone else. Nor have I noticed good things happening to my body if I train each muscle 2-3 times per week, even if only for one set (when I did try full body training for a month or so a few times in my career). I'm not concerned as to why this is, since I'm only concerned as to the patterns in which I have experienced and what works based on my psychology and trainability. Others may notice otherwise and they should follow that lead."
Brian D. Johnston
en résumé :
ses meilleurs gains de force (+ muscle) avec 1 série tous les 12-14 jours voire tous les 21 jours !
ses meilleurs gains de muscle (+ force) avec 3-5 séries (disons 4) pour les gros muscles (jambes, dos, pecs) une fois tous les 7 à 12 jours.
Si une série ne suffit pas à produire des gains de muscle malgré les gains de force, il faut peutêtre envisager une augmentation du nombre de muscular contractions. Enfin ca reste l'avis de BDJ, bcp le supporteraient pas dans ce sens, comme Ken ou Mike ou Jones et bcp d'autres.
5 séries par muscles toutes les semaines ca commence a etre acceptable