The Best Hamstring Exercises for Muscle Growth
Posted by Dayne Hudson
Estimated reading time: 5 minutes
Most of us have two days of rest a week, some more. We train for around two-four days at a time and have a day off.
And we get results.
And so, we keep doing it week in and week out.
But what about if we were to spend less time in the gym and rest more?
I'm willing to bet a few lifters will spit their protein shakes out in dismay after learning the findings of this new study!
The authors found that seven sessions of weight lifting, when conducted three times per week, was then enough to significantly reduce the markers of muscle growth. Basically, the ease of muscle growth and adaptations was blunted after that amount of lifting.
But when the study subjects took ten days off, the markers of muscle growth refreshed, and resuming training then was a great idea.
It means that more gains might be made by having ten days off, than continuously slugging it out at the gym!
Unbelievable right?
But before you make any drastic changes to your program, keep reading.
The researchers conducted the study to see what the time frame was in which the markers of muscle growth dropped off, and which form of training assisted this. They examined three training approaches to arrive at a conclusion:
And the third type of training (ie, none) was of course the best at blunting the markers of growth.
Fourteen healthy males in their twenties took part in the study, and they trained three times per week: three sets of 10-12 reps on a leg press and leg extension machine.
The other interesting finding was that there was no difference in progressive overload or constant loading (not adding more weight) for these markers.
The subjects engaged in regular sports activities and also had experience with resistance training but were not specifically resistance-trained (they were lifting weights less than twice per week).
One leading muscle growth researcher, Brad Schoenfeld (who didn't conduct this study) tells us:
"We're a long way off from being able to draw strong conclusions on the topic, and even a long way off from understanding practical implications, but perhaps taking a week off every few months may help to provide an "anabolic boost" and overcome plateaus. A strategy perhaps worthy of experimentation..."
It means the week off is valuable though, we know that. But maybe some of us didn’t know it was as valuable as this study has illustrated. It might mean even more frequent "weeks off" are more valuable.
I know myself, I'm guilty of hardly ever having one. But this study certainly makes me reconsider!
So, it really means we should take to experimentation: try maybe three weeks of training and one week off and see how you go? Or try maybe five-week blocks or ten?
The best way to know might be to do a DEXA scan at the start of a 6-month period, and try it for 3 months, followed by a washout period of 4 weeks (that might be tough!) before trying another experiment for 3 months to see what yields more growth?
The best thing might be to just take more weeks off every 8-10 weeks. It's really up to you.
In this new study, taking 10 days off training after three weeks of training legs was better for resetting the markers and key pathways of muscle growth. This means they are primed to be fired up again, and thus more muscle gains can be made.
This 10-day rest period is in comparison to progressively overloading with weight or training with the same weight constantly. This means we should look at having 10 days off training after weeks of constant lifting, although after just how many weeks and training sessions is unknown.
Like many, Dayne was once desperate to lose weight and get into shape. But everyone he asked, everything he read, lead to the same place... nowhere.
His journey started there - researching science journals and completing a Sports Nutrition Specialist qualification so he could make weight loss easier.
Posted by Dayne Hudson
Estimated reading time: 5 minutes
Posted by Dayne Hudson
Estimated reading time: 5 minutes
Posted by Mason Brezinscak
Estimated reading time: 5 minutes
With over 700 recipes and articles, the Bulk Nutrients Blog has something for everyone! Find a new workout, meet our ambassadors or take a deep dive into our products today.
We're an Australian manufacturer and supplier of high quality sports supplements.
Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.
One thing that sets Bulk Nutrients apart is that we love to talk to our customers!
Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.
If you prefer email you can email us day or night at info@bulknutrients.com.au
For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.
Or if you'd like to get in touch through our online contact form, that's cool too!
Terms & ConditionsSustainability StrategyPrivacy PolicyPayment InformationSitemap
All prices are in Australian dollars (AUD) and include GST unless otherwise stated.
All content copyright © Bulk Nutrients 2008 - 2024