![]() ![]() Group two also trained three times per week, but the workouts were done on non-consecutive days (e.g. The first group lifted weights three days a week, but all three workouts were done consecutively (e.g. In each workout, both groups performed three sets of 10 reps on the leg press, lat pulldown, leg curl, shoulder press, and leg extension for each session. For the study, scientists recruited 30 healthy men and split them into two groups. Training on three consecutive days has been shown to build just as much muscle as inserting a day of recovery between each workout. Interestingly, the six-day group did see faster gains in muscle mass-5.7 pounds versus 3.7 pounds in the three-day group. Benching and squatting six days a week led to gains that were on par with doing those same lifts three days a week. The result? After six weeks, there was no significant difference in strength or size gains between the two groups. Deadlifts were done twice a week in the six-day group, and once a week in the three-day group. In each workout, the three-day group did four sets per exercise, while the six-day group did two sets. In one study, researchers from the University of South Florida compared two training programs that involved squatting and bench pressing three or six days per week. However, there’s plenty of research out there showing that your muscles can recover and grow quite happily even with just 24 hours of rest between workouts. You can’t come to a strong conclusion on anything based on the results of one study. One swallow does not a summer make, as the saying goes. Of course, these are the results from just one study. The researchers found no significant differences in terms of strength or size gains between the two groups-10 to 15 sets distributed over the course of five days increased muscle mass and strength similarly to the same number of sets performed once a week. Which group do you think gained the most muscle? The once-a-week group did two exercises per workout for 5 to 10 sets per exercise, while the full-body group did 11 exercises for 1 to 2 sets per exercise. In other words, the total number of weekly sets was the same, it was just spread out differently. ![]() The study was set up in such a way that the amount of training performed by both groups was identical. Group two, on the other hand, trained their whole body in every workout. Each muscle was trained directly once a week. Lifters in the first group hit different muscles on different days-chest and triceps on Monday, legs on Tuesday, back and biceps on Wednesday, and so on. ![]() Both groups followed the exact same training program-same exercises, sets, and reps- but with one key difference. The men were split into two group and trained five days a week, Monday through Friday, for eight weeks. They rounded up a group of guys who’d been training for at least three years, could squat at least 150 percent of their bodyweight, and bench press at least 100 percent of their bodyweight. ![]()
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