Recommendations for Lifting Based on Research

Fisher 2013 Study: Evidence-Based Resistance Training Recommendations For Muscular Hypertrophy

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This meta-study compared many studies on hypertrophy and paid particular attention to the variables:

Frequency How many times a week the muscle group was trained
Intensity percentage of 1 RM
Volume Total of Intensity x Sets x Reps
Rest Interval How much you rest between sets


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What is the Best Way to Lift to Gain Muscle?

Wernbom 2007 Study: The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Cross-Sectional Area in Humans

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This meta-study compared many studies on hypertrophy for biceps and quads and paid particular attention to the variables:

Frequency How many times a week the muscle group was trained
Intensity percentage of 1 RM
Volume Total of Intensity x Sets x Reps


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How Often Should You Lift?

Schoenfeld 2015 Study: Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different training protocols:

Total Body Routine (TOTAL) 2-3 sets of 8-12 reps with 90 sec rest
Each Muscle Group was trained 3 times a week
Split Routine (Split) 2-3 sets of 8-12 reps with 90 sec rest
Each Muscle Group was trained 1 time a week


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Should Trained and Untrained Lifters Use Different Routines?

Rhea 2003 Study: A Meta-Analysis to Determine the Dose Response for Strength Development

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This meta-study compared many different variables between 140 studies to try to make a recommendation for training protocol for both TRAINED and UNTRAINED lifters to maximize strength gains:

Intensity – percentage of 1RM max
Volume– number of sets per muscle group
Days Trained – how many days of the week trained


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Should You Break Up Your Routine Into Twice-daily Sessions?

Hartman 2007 Study: Comparison Between Twice-daily and Once-daily Training Sessions in Male Weight Lifters

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different training protocols:

Once Daily (1Day) all exercises performed in 1 session
Twice Daily (2Day) all exercises split into 2 sessions


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Does Splitting Your Workout Up On Different Days Help?

Calder 1994 Study: Comparison of Whole and Split Weight Training Routines in Young Women

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different training frequencies:

Whole Body (Whole) 5 sets of 6-12 reps (working out 2x a week)
Split Body (Split) 5 sets of 6-12 reps (working out 4x a week)
* Same Volume


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