Study: More Time in the Gym Doesn't Mean Better Results
by Team ANR October 04, 2021
Are You Pressed For Time In The Gym?
Well then you'll find this study particularly interesting...
Dr. Chris Hass and colleagues from the University of Florida recently found that increasing training volume from one set to three really didn't make much of a difference on muscle size and strength in weight-training athletes.
The researchers had 40 well-trained guys train three times a week using one or three sets for eight to 12 reps to failure. Muscle strength and percent fat and percent lean body mass were measured before and after the 13-week training period.
"After 13 weeks of training, both groups had significantly improved their muscular strength and body composition," writes Dr. Hass. "However, there were no significant differences between groups in the improvement of muscular strength, and both groups experienced similar improvements in body composition."
The Bottom Line:
The data from this study shows that single-set programs are an effective alternative to high-volume training when time is of the essence.
Why Critics of Mike Mentzer and Dorian Yates Get It Wrong About HIT Training Mike Mentzer’s Heavy Duty and Dorian Yates’ High-Intensity Training (HIT) built some of the most jaw-dropping physiques in bodybuilding history. Yet, exercise scientists and fitness influencers who couldn’t match their results in a thousand lifetimes still line up to critique their methods. These so-called experts cite studies on high-volume training, conveniently ignoring that these studies often use untrained subjects and lack the intensity Mentzer and Yates demanded. Meanwhile, the comments sections of YouTube videos defending HIT are packed with lifters swearing by its effectiveness, saying, “The proof is in the pudding.” When it comes to real results, no one questions the legends who dominated the stage with efficiency, precision, and unparalleled intensity. Read on to discover why Mentzer and Yates’ methods are still the gold standard for serious lifters.