Arms Pics Whey 4AM Abs Addiction Androgel Aspirin Barbell Butter Coffee Dips Dumbbell Eggs Flavors Fridge Garlic GH Height Lift Masturbate Milk Motivation Natural Penis Powerade Shaker Steroids Tea Testicles Testosterone VinegarLifting weights. The loaded barbell falls to the floor. The muscles on my powerful body are wet with sweat. My huge legs bulge from my tight shorts.
Tip: Scientific research finds that two to three times per week is the best schedule for people in average shape.
Elite athletes: They can lift weights even twice a day with good results. But lifting too often is harmful.Heavier not always better: Lifting lighter weights can yield better results. This is variable-resistance training.
For soccer players: Lifting weights one time per week was sufficient to maintain strength and muscle mass.
The practical recommendation from the present study is that during a 12-week period, 1 strength maintenance session per week may be sufficient to maintain initial gain in strength and sprint performance achieved during a preceding preparatory period.Effects of in-season strength maintenance training
Gains: After this initial ten weeks, the gains were maintained for 12 weeks with only one workout per week.
The players performed the same strength training program twice a week during a 10-week preparatory period. Effects of in-season strength maintenance training
A program of once or twice weekly resistance exercise achieves muscle strength gains similar to 3 days per week training in older adults and is associated with improved neuromuscular performance.Once-weekly resistance exercise
Further research is warranted given the once-a-week exercise intervention should cost less, had higher compliance and was nominated as the preferred exercise frequency by most of the participants.Effectiveness, once-weekly exercise
And: For the subjects, the favorite schedule was once a week. This increased the likelihood they continued lifting.
Note: The study was done on older adults. Still the general principle could be applied to younger people.
And: At 50% capacity the heaviest weight lifted was only half the weight of the heaviest that person could lift.
Despite similar increases in strength and fat free mass, the [variable-resistance] group decreased difficulty of performing the carry task more than the [high-resistance] group. These data suggest that larger improvements... may be achieved if frequency of high-resistance training is less than 3 times per week.High-resistance versus variable-resistance training
Tip: He might have more success with only one super-heavy workout per week. The other two workouts could be lighter.
So: This study provides evidence for variable-resistance training, where lighter weights are sometimes preferred to heavier ones.
Three days: The three days a week schedule is great for young people and those with enough motivation.
Subjects were randomly assigned to a control group or to a resistance training group that participated in supervised strength training 3 days/week.The impact of a 12-week resistance training program
And: The other group did resistance exercise five days a week, with weight packs on their backs.
Wistar rats were divided into two groups: trained and control. [Trained] group [was] subjected to a high-intensity resistance training program (5 days/week) for 12 weeks. The impact of a 12-week resistance training program
Note: To restate, the rats that worked out at the gym excessively became weaker and smaller.
And: For these rats, five times a week is too much. If they were allowed more rest days, they would be in better shape.
These data show that high-intensity resistance training with insufficient recovery time between bouts promoted muscle atrophy and a transition from slow-to-fast contractile activity in rat plantaris muscle. The impact of a 12-week resistance training program
Tip: The testosterone levels of the men were influenced by this in a positive way.
But: For regular men who try to work out this much, the results are usually discouraging.Testosterone, Lifting
Tip: For people who have jobs and families, a twice-weekly workout is likely superior.
And: For many, lifting weights twice or three times a week is best. For older people, lifting only once a week is best.
And: These are often teenagers—some close to 15 years old. The strength training program these boys use has three sessions a week.
Squats: It focuses on squats, deadlifts, bench presses, and Olympic lifts. It is similar to a powerlifting workout.
So: Football players, in preparation for their sport, lift weights three times a week. Recovery is essential.Rugby, Football Muscle