Australian Natural Bodz - - Train Smart -

Bodybuilders who skip the oc­ca­sional work­out be­cause they lack the time or in­cli­na­tion make just as much progress as bodybuilders who never miss a ses­sion. But ath­letes who skip more than twenty per­cent of their train­ing ses­sions are def­i­nitely jeop­ar­diz­ing their pro­gres­sion, ac­cord­ing to a study that sports sci­en­tists at the Univer­sity of Brasilia pub­lished in the Asian Jour­nal of Sports Medicine. The Brazil­ians did an ex­per­i­ment with 90 male stu­dents, who at the start of the study had never touched weights. The re­searchers asked all of the stu­dents to train twice a week in a gym. The ex­per­i­ment lasted 11 weeks. The work­outs con­sisted of five ba­sic ex­er­cises: leg press, leg curls, bench press, lat pull-downs and old-fash­ioned sit-ups. The stu­dents trained us­ing a weight with which they could man­age 8-12 reps, and rested for 90-120 seconds be­tween sets. Low, mid & high Not all stu­dents at­tended the gym ses­sions faith­fully. The re­searchers la­beled 21 of the stu­dents “Low attendance”. On av­er­age th­ese stu­dents missed a quar­ter of the work­outs. The In­ter­me­di­ate-attendance group was slightly more ded­i­cated. They only missed an av­er­age of 15 per­cent of the train­ing ses­sions. The High-attendance group only missed 5 per­cent of the train­ing ses­sions. Leg strength The re­searchers dis­cov­ered that all groups de­vel­oped the same amount of strength in their leg mus­cles. Bench press But miss­ing train­ing ses­sions did in­flu­ence the amount of kilo­grams the stu­dents were able to lift when do­ing bench presses. The weight with which they could just man­age 1 rep [the 1RM] in­creased by more in the In­ter­me­di­ate and High-attendance groups than in the Low-attendance group. Con­clu­sion “We sug­gest that, dur­ing ex­er­cise pre­scrip­tion for young men, it is rec­om­mended to es­tab­lish a min­i­mum of 80 per­cent of train­ing attendance to get op­ti­mal up­per body strength gains”, the Brazil­ians con­clude. “This in­for­ma­tion may be im­por­tant for coaches and ath­letes dur­ing the de­sign and ex­e­cu­tion of an RT pro­gram and for re­searchers in the de­sign of re­search pro­to­cols.” Source: Asian J Sports Med. 2013 Jun;4(2):101-6.

The Im­pres­sive Physique of Steven Braude

Fit­ness Model Sally Bell un­der­stands the im­por­tance of fol­low­ing a reg­u­lar work­out pro­gram.

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