Train HARD or Train A LOT? The BEST Way to Build MUSCLE

511,442 views

Published on Jul 24, 2022

About :

Should we focus on intensity or volume of training? Some will tell you to focus on intensity, that you have to train hard until failure for better muscle gains, while others will advise you to focus on training volume. But what is the most effective method for gaining muscle? What do the studies say? I finally give the answers to the question that many of you ask yourselves: should we do short but very intense sessions or is it better to accumulate a high training volume for maximum muscle gains? References: ►Progression Models in Resistance Training for Healthy Adults. American College of Sports Medicine. ►Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men. Nicholas A. Burd, Daniel WD West, Aaron W. Staples, Philip J. Atherton, Jeff M. Baker, Daniel R. Moore, Andrew M. Holwerda, Gianni Parise, Michael J. Rennie, Steven K. Baker, Stuart M. Phillips. ►Effects of resistance training with moderate vs heavy loads on muscle mass and strength in the elderly: A meta-analysis. R. Csapo, LM Alegre. ►The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Grant W. Ralston • Lon Kilgore • Frank B. Wyatt • Julien S. Baker ►Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Thiago Lasevicius, Carlos Ugrinowitsch, Brad Jon Schoenfeld, Hamilton Roschel, Lucas Duarte Tavares, Eduardo Oliveira De Souza, Gilberto Laurentino & Valmor Tricoli. ►Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Brad J. Schoenfeld, Dan Ogborn & James W. Krieger ►Changes in Body Composition and Strength after 12 Weeks of High-Intensity Functional Training with Two Different Loads in Physically Active Men and Women: A Randomized Controlled Study. Daniel P. Kapsis, Athanasios Tsoukos, Maria P. Psarraki, Helen T. Douda, Ilias Smilios and Gregory C. Bogdanis. ►Muscle fiber activation is unaffected by load and repetition duration when resistance exercise is performed to task failure. Robert W. Morton, Michael W. Sonne, Amanda Farias Zuniga, Ibrahim YZ Mohammad, Amanda Jones, Chris McGlory, Peter J. Keir, Jim R. Potvin and Stuart M. Phillips. ►ENDOTHELIAL VASODILATION AFTER A HIGH-VOLUME TRAINING LOAD AND TAPERED TRAINING IN COLLEGIATE FEMALE SWIMMERS. Fawn M., Weihl and Gary P. Van Guilder Learn more: ► My dietary supplements: https://www.coalition-nutrition.com ► My bodybuilding programs: https://www.fitmass.fr ► My training to become a successful coach: https://www.fitmass.school/candidature My gyms: ► Gymnass: https://gymnass.fr/suivi-personnalise/ ► Vo2Max: https://www.vo2max-lyon.fr Find me on my different networks: ► TikTok: / nassimsahili ► Instagram: / nassim.sahili ► Facebook: / nassimsahili

vidoe Comments

Trend Videos