Weight Training Routine Studies

October 16th, 2007 by Paul Johnson

I’ve just completed a series of articles on our blog here, breaking down various aspects of weight training, trying to understand how to stimulate maximum muscle gains from our workouts.

Workout research articles:

Negatives better than positives?
Training to muscle failure
Forced reps vs. regular reps
Best rep range (weight intensity)
Best set volume (per week and muscle)
How often to work a muscle a week?
Best set rest time
Muscle fascia stretching
Stimulating hyperplasia growth
Routine based on fiber type
Weight training & muscle fiber type changes
Leg workouts impacts on overall growth
Effects of break from weight training
Periodization is important for long term gains

I think the wide differences in opinions among bodybuilders about workout routines, is because there really is no one “magic routine”. There is only certain general guidelines you must follow, such as medium reps heavy weight and periodization for optimum long term gains. If you did a workout that followed the general guidelines above for hypertrophy, you still would have to change it eventually or your gains will plateau. You can still have your main workout you have for muscle growth, but you should change from it, in order to have better long term gains.

I realize that most of these studies done for these articles, don’t give the full answer because many of them are done on untrained or recreation ally trained individuals. However, when you put a group of studies together, you can start seeing a trend. After reading hundreds of studies to come up with these articles and drawing from my own experience, I believe the main factors to creating an optimum weight training routine are volume(total sets a week), rep range(weight intensity), eccentric(negative) speed, muscle fascia stretching, and most important of all for long term strength and muscle gains periodization.