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coreconcepts -> Re: Exercise Selection (May 17, 2005 7:44:00 AM)
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Anoop - couple of things.
First to your original question: It depends on what you want to get out of your workout. I think that putting together 2-3 different pec exercises on a chest day is perfectly adequate to satisfy the needs of 99% of weight trainers/bodybuilders. I see a lot of wasted minutes at the gym with people doing all 3 planes (flat, incline, decline) and then adding on push-ups, flys, 2-arm pull-overs to boot. There are studies that suggest multi-exercise protocols vs. multiset are more effective for maximal muscular recruitment.
Next, to your quote;
"By the way, besides anecdotal evidence, there s no scientific evidence to show 8-12 rep range is the optimal for hypertrophy. In fact, the research is showing lower reps to induce same or greater hypertrophy than high reps."
It is very difficult to cite "scientific evidence" for the effects of resistance training as there are so many different protocols and uncontrolled, concomitent factors, and hence few well-conducted, conclusive studies. Anectotal and clinical evidence in this case bodes well for weight training protocols, whereas it may not be acceptable in other scientific realms. I believe it important not to isolate and compartmentalize rep ranges (ie. 12-20 for endurance, 8-12 for hypertrophy, 3-6 for maximum strength). There is obviously going to be cross-over in each, with strength gain in a "hypertrophy" protocol and hypertrophy in a "strength" protocol. With the right genetics and a good periodization program, you can maximize hypertrophy by doing a solid 8-12 rep phase, and follow it up with a lower rep (3-6) maximum strength phase, and experience further hypertrophy - likely more than if you did only one in isolation. In any case, I think you will at some point be using both for optimal results (maybe in the same phase as a "mixed" phase). I suggest Tudor Bompa's "Serious Strength Training" for a detailed explanation for each phase.
Further, it comes down to factors other than just the volume. Look at the speed of movement, and the types of movement as an example (multi-joint vs. single joint). Rest between sets and rest days are also proving to be a crucial factor in terms of the effectiveness of each protocol. One should also look at pre and post workout nutrition, as well as the overall diet.
In short, it is important to take a holistic look at things, and try not to micromanage.
Alos, I agree with Sebastian - a less than 1% difference is statistically insignificant. And to his anectdote about his friend, I would venture to say that its purpose may have been more to emphasize the truth of individual discrepencies, more so than to state something as fact. (don't want to speak for him, though)
So finally, back to the original post - genetic potential is going to be a prominent factor, and despite the lack of hard evidence, my stance is that one would be wasting their time by doing 15+ sets of chest with 4 different exercises, when his/her time would be better spent balancing in some posterior chain-loading exercises. (but that's a whole other can of worms!)
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