Those who are just starting out in the
weight room or getting back into it can learn something from the results of a study recently
published in the Journal of Strength and Conditioning Research.
After recruiting 38 untrained teenagers, scientists assigned them to
lift weights 3 times a week for 12 weeks. Some subjects performed 3 sets
of each exercise with weight set at their 10 to 12 rep max (10-12RM).
Others used a periodized approach where the 3 sets were performed at
different intensities during each of the 3 weekly sessions.
Even though volume was roughly the same for both groups over the 12 week
period, the periodized program produced significantly better results.
Those subjects ended up with a greater increase in bench press and leg
press 1RM along with bigger muscle size gains. They also demonstrated
more flexibility during a sit and reach test. Experienced lifters know
that after 12 weeks, it's probably time to change up the routine to
promote even greater gains.
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