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Volume over Frequency for Novice and Detrained Lifters,[object Object],John Delgado,[object Object]
Terms,[object Object],Volume- Sets x Reps x Weight,[object Object],Frequency- Number of Training sessions per week,[object Object]
ACSM Recommendations,[object Object],2009 Position Stand ,[object Object],2-3 days per week,[object Object],Full body resistance training,[object Object],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.,[object Object]
Testing – (Full Body Resistance Training),[object Object],Volume Group,[object Object],2 Days per week,[object Object],3 sets x 8-10 reps,[object Object],8 males and 7 Females,[object Object],Frequency Group,[object Object],3 Days per week,[object Object],2 sets x 8-10 reps,[object Object],8 Females and 7 Males,[object Object]
Full Body Resistance Training,[object Object],DB Bench,[object Object],Bi-Curls,[object Object],Lat Pull Down,[object Object],Tri Push Downs,[object Object],DB Push Press,[object Object],Knee Flexion,[object Object],Knee Extension,[object Object],Split Squat,[object Object],Lunges,[object Object]
Lunges and Dumbbell Bench Press,[object Object]
Conflicting Evidence,[object Object],3 days vs. 1 day,[object Object],Partial Gains,[object Object]
Methodologies,[object Object],Different levels of lifting experience tested,[object Object],Change in volume,[object Object], Muscle group focused ,[object Object]
Closing Thoughts,[object Object],Importance of exercise,[object Object],Habit,[object Object],Stimuli Adaptation,[object Object]

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Volume Over Frequency

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