Isn’t it better for strength to train like every 2-3 days with low volume than every 5-9 days with high volume?
Depends on the intensity levels and what you are doing, can you explain your point more?
IS CORRECT…???
First of all I have a problem with assuming that your central nervous system cannot be trained in order to take more stress.
So many “gurus” bow to the central nervous system. If you can train your muscles to get larger, and your cardiovascular system to get more efficient why can’t you train your CNS as well? That is one reason why I believe in training to failure on occasion.
Secondly, there is a point of diminishing returns with everything in life. Have you noticed? You can spend two hours mowing your lawn and it looks fine. You can spend an additional two hours (double the time) doing all of the fine trimming, and while it looks better, does it look twice as good as it did at the two hour point?
You can give your girlfriend or wife one red rose, for no particular reason. She will be happy and you will probably get all sorts of party favors (wink)that evening. You can also go to the extra expense of giving her one dozen red roses. Now that would probably please her more, but how much more? Does it kick it up another 5%? Was the extra 5% worth an additional $50.00, maybe so…(another wink).
I think there is a point of diminishing returns relative to building muscle. It may be different for different people. With myself I have always noticed that somewhere between three and five sets on any one body part, I have gotten just about 97% of all the benefit I am going to get on that particular day relative to that particular body part.
You can go ahead and do another two or three sets beyond that to get the other 3% if you want. Personally I think it’s a waste of time and in some cases can lead to over training and burn out.
You also have what I call a residual effect occurring that cannot be ignored. For example when you perform Dumbbell Bench Pressing you are primarily doing them to work the chest (perhaps front delts as well). However, you are also working the triceps to a large degree.
In this case it might be smart to perform five sets of Dumbbell Bench Presses and only three sets for the triceps.
For the reasons stated above, I like the idea of performing lower sets, working quite hard on each set and leaving in under one hour. If you do this you can train more times per week. This will ultimately increase your muscle size and strength to a greater extent than training less frequently with higher sets.
If you disagree with the above, no problem. All I know is what has worked for me and those I have trained.
The guy is correct but he’s talking about hypertrophy. The muscle recovers quickly and many of the signals responsible for mediating hypertrophy return to normal in 36-48 hours. So for muscle growth a more frequent stimulus is better. For strength, without a fresh nervous system you can’t fire motor units. The stronger you are the more recovery you need. The strongest natural lifters tend to rest 7-10 days in between lifts but probably a combination of greater frequency of training followed by longer rest intervals is superior.