A moderate volume workout of around 6 - 9 sets
per muscle group only depletes about 36 - 39 % of your muscle glycogen.7, 8 If you do more than that in two workouts within eight hours, eating carbs soon after your first workout is a good idea.
Not exact matches
While subjects doing aerobic and resistance training lost the same amount of weight as their strength -
only counterparts, those in the strength
group lost almost 100
per cent of their weight in fat, while those splitting their workouts lost a chunk of their weight from
muscle.
-- Each
muscle group is trained with
only one exercise
per workout session.
If you have time to train
only two or three times
per week, this doesn't mean that you can't achieve some decent strength gain over time, especially if you try a full - body training in order to work with all
muscle groups.
-- Drop the number of exercises to
only 2 - 3
per muscle group.
The best thing about splits is they allow me plenty of time for recovery being that I'm
only training certain
muscle groups once
per week.
I have two questions: 1 - You stated that the optimal volume when lifting in the range of 80 to 85 % of 1RM is around 60 to 80 reps
per week
per muscle group, but in your 5 days split each
muscle group gets
only 9 sets of 4 - 6 reps weekly (except chest and this will be in my second question) so in total its gonna be 54 reps
per week which is not enough volume.
Not
only are they multi-joint movements that target more than one
muscle group per time that will increase your efficiency, but they also are the key factor in packing on lean
muscle.
In other words, when you train a
muscle group directly
only once
per week, the
muscles might spend a few days «growing» after the workout.