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The world of strength training science has slowed over the past several years, without a BIG step forward since Booth and collogues showed that load (the amount of resistance you put on a mu…
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This is a great article… It is very similar to the benefits and component of HIIT vs. steady state cardio…
 
I do have one question…
 
The workout example presented in the article is beneficial for someone who trains twice a day… What if you are only able to make it to the gym once per day…?
 
What would you do differently……more sets, reps, circuits, or exercises??

llulko,

That is a great question. According to the research more sets or reps really would not help, since it only takes one-two sets to maximum that stimulates protein synthesis maximally.

I think the best case would be to specialize the muscle groups a little more. For example instead of doing big mover exercises like a squat, do leg extension and leg curl, and calf raise for the leg. 

That way you optimize the ability of each muscle group being stimulated maximally. Whereas with a big mover exercise like a pull or squat you may have one part of the leg tire more quickly.

This is intersting as it seems so simple and yet so right.

I know from practical experience that workouts like this are highly effective.

 
 
So know the argument is…
 
For someone that can only workout once a day, wouldn’t they benefit most from doing 3-4 heavy sets of compound exercises?
 
In this case they will be activating every muscle group while getting the benefits of lean muscle mass, fat loss, increased intensity, and increased metabolism..
 
I would think this protocol is better then doing smaller muscle groups..
 

I think it depends on what the person is interested in accomplishing. For a person looking to become generally fit with a nice looking physique, what you describe is great (and is how I generally workout as well).

For an individual looking to get as big and strong as possible, they may want to incorporate some of what I described in the post above because it will maximize muscular growth.

wow, awesome stuff! this could revolutionize training, cutting training times down exponentially.

so if a few sets stimulates maximum protein synthesis, is there really any other benefit to using longer training sessions?

This would be interesting to find out.

A few things that I see as problems.


1. workouts like this would be bad at developing technical skills for sports like weightlifting.

2. this only addresses muscular strength not necessarily speed-strength or explosive strength. Both very important in sports training.

I know of one weightlifting club that has a similar approach for their preparatory cycle (strength building period) they have developed some really strongt lifters.