I’m loathe to post this here owing to the recent increase in forum trolling, but there are several random bullshit arguments going on where people are throwing around discussions of evidence, and what’s best, and to put it as succinctly as possible, they’re missing the big picture.
Arguments such as the split vs TBT debate remind me of the current argument in the research literature between advocates of the ACSM/NSCA recommendations, and those saying there is nothing to support their specific stance.
Individuals in the later group are generally ignored and ostracized for going against the trend, and no, I’m not using this to advocate those who are just ignorant (owing to their youth) and dogmatic (owing to their stupidity) in their own shitty way (not thinking of anyone in particular…how about a fill in the blanks game…Dnkd…couldn’t resist).
Recently, Robert Otto of the Human Performance Lab at Adelphi University, New York, published yet another critical article of the ACSM, but at the end presented what I consider a nice summary, or set of general recommendations.
These general themes cut through alot of the bullshit, and generally you can go through each and “tick the box” when looking at the programs and mannerisms of training of some of the most successful guys who have posted pics here.
So, here we go for a set of general, cut through the nonsense, recommendations for strength and hypertrophy training.
JEPonline, 9(1), 2006.
Select a mode of exercise that feels comfortable throughout the range of motion. There is very little evidence to support the superiority of free weights or machines for increasing muscular strength, hypertrophy, power, or endurance.
Choose a repetition duration that will ensure the maintenance of consistent form throughout the set. No study using conventional exercise equipment reports any significant difference in muscular hypertrophy, power, or endurance as a result of manipulating repetition duration.
Choose a range of repetitions between three and 15 (e.g., 3-5, 6-8, 8-10, etc.). There is very little evidence to suggest that a specific range of repetitions (e.g., 3-5 versus 8-10) or time-under-load (e.g., 30s versus 90s) significantly impacts the increase in muscular strength, hypertrophy, power, or endurance.
Perform one ‘maximal’ set of each exercise. The preponderance of resistance-training studies shows no difference in the gains in muscular strength, hypertrophy, power, or endurance as a result of performing a greater number of sets.
EDITED BY GG: the general theme of Otto and Carpinelli’s review work, of which there are several articles, relates to the performance of one maximal set, which may be preceded by any number of warm-up sets. This is similar in nature to the basis of Arthur Jones’ recommendations.
After performing a combination of concentric and eccentric muscle actions, terminate each exercise at the point where the concentric phase of the exercise is becoming difficult, if not impossible, while maintaining good form. There is very little evidence to suggest that going beyond this level of intensity (e.g., supramaximal or accentuated eccentric muscle actions) will further enhance muscular strength, hypertrophy, power, or endurance.
Allow enough time between exercises to perform the next exercise in proper form. There is very little evidence to suggest that different rest periods between sets or exercises will significantly affect the gains in muscular strength, hypertrophy, power, or endurance.
Depending on individual recovery and response, choose a frequency of 2-3 times per week to stimulate each targeted muscle group. One session a week has been shown to be just as effective as 2-3 times/week for some muscle groups. There is very little evidence to suggest that training a muscle more than 2-3 times/week will produce greater gains in muscular strength, hypertrophy, power, or endurance.
GG content - note that this is quite specific for ‘each muscle group’. If you are neglecting training a muscle group, or argue that a particular exercise (pull-ups) is sufficient to stimulate and train all muscle groups involved, then you’re just an idiot.
Do I have problems with these recommendations? Of course… for example it potentially suggests that just do a sub-max warm-up of 1-set, then do 1 maximal set of 3 reps, and do that once or twice per week, and that’s enough.
But as far as general recommendations go, they sum up alot of commonalities in the most successful programs quite nicely.