1. Volume over Frequency for Novice and Detrained Lifters John Delgado

2. Terms Volume- Sets x Reps x Weight Frequency- Number of Training sessions per week

3. ACSM Recommendations 2009 Position Stand 2-3 days per week Full body resistance training Candow, D., and Burke, D., (2007) Effect of short-term equal-volume resistance training with different workout frequency on muscle mass and strength in untrained men and women.Journal of Strength and Conditioning Research; 21 (1) 204-208.

4. Testing – (Full Body Resistance Training) Volume Group 2 Days per week 3 sets x 8-10 reps 8 males and 7 Females Frequency Group 3 Days per week 2 sets x 8-10 reps 8 Females and 7 Males

5. Full Body Resistance Training DB Bench Bi-Curls Lat Pull Down Tri Push Downs DB Push Press Knee Flexion Knee Extension Split Squat Lunges

6. Lunges and Dumbbell Bench Press

7. Conflicting Evidence 3 days vs. 1 day Partial Gains

8. Methodologies Different levels of lifting experience tested Change in volume Muscle group focused

9. Closing Thoughts Importance of exercise Habit Stimuli Adaptation