HypertrophyCoach Joe Bennett Forums Training Frequentie/volume/overload/recovery

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    Chris Meulbroek

    Hey Joe, I have watched all your videos about volume, frequency, overload and recovery.

    You mention that the more frequently you train a body part and Recover from it it supposedly would be the best way to pack as much muscle as possible. Also you mentioned that force production is very important. But what’s your opinion about the trainingsprotocol of menno henselmans? I have followed his course and he’s big fan of high frequency, force production, excercise selection. He says in his course that you want a adevandced athlete to train every muscle 4-6x times a week. With 1 excercise per muscle and 2-4 sets so the force production per day is at his highest. And you can at more if you could tolerate and I’ve your not recovered the next day you did to much.

    That is in line with what I understand from you, do the minimal stimulans to create adaptations and recover from it as frequently your body allows it.

    So I’m very curious on what’s your personal opinion about this and if you have ever or would try it?

    Chris Meulbroek

    No Bryce that’s not what I mend, dog rap is a whole other way of training. In My opinion not the greatest way to build maximum mucle growth because of recovery.

    What I mean is a strategic whey to implement. I wil make a example:

    Day 1:
    Bench press: 6-8, 8-12
    Supported Row: 6-8, 8-12
    Leg Curl: 8-10, 10-15
    Hack Squat: 6-8, 8-10
    Y Raises: 8-10, 10-15*dropset maybe

    Lat Pulldown: 6-8, 8-12
    Roller Flys: 8-10, 10-12, 12-15
    Romanian deadlift: 8-10, 10-15
    Rear delt Fly: 8-10, 10-15*dropset
    Tricep pushdown: 8-10, 10-12

    Day 3:
    Leg press: 6-8, 8-12
    Leg Curl: 8-10,10-12
    Incline bench press: 6-8,8-12
    T-Bar Row: 6-8, 8-12
    Lateraal Raise: 8-10, 10-15*dropset
    Bicep curl: 8-10, 10-12

    Day 4:

    Repeat or another restday

    As you see it’s joes push/Pull/Lower split just spread out over 4 days. Ofcourse you could do more days of rest or maybe a rest day in between if you need more recovery.

    This way you can perform higher output per workout.

    You do the same amount of volume.

    Probably recover from it because all you do is 2 sets and you wil get the repeated bout effect. Which means you will be less sore in time.

    So the quality per workout could be higher.

    And you have more opportunities to grow muscle

    So my question is could this be a potential good set up for advanced lifters, have you guys experience with these kind of set ups? What is your opinion about this ?

    As far as I understand it’s a good mix from a principles, maybe the only down side is a fun factor.

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