Norway study: High-frequency (6x/week) on the big 3 produced 2x the gains as 3x/week

[Arch0wl]

ARTICLE: http://gregnuckols.com/2014/02/18/hi...-powerlifters/

All lifters were put on the same 15 week program (same exercise selection, volume, and intensity) before reviewing the results by maxing out in the squat, bench-press and deadlift. All maxing was done without powerlifting suits.

The only difference between these 2 groups was their training frequency:

The 1st group trained a classic 3 times a week
The 2nd group had 6 smaller training sessions a week.
Everything else was the exactly the same:

exact same routine
exact same exercises and
exact same total volume and intensity
This means that the 3/week group needed to twice as many sets as the 6/week group in each session.

And these are the stunning results after 15 weeks:

The increase in the squat was 11±6% in the 6/week group vs. 5±3% in the 3/week group
Bench-press increased 11±4% in the 6/week group vs. 6±3% in the 3/week group
In the deadlift there was no significant difference when compared in both groups (9±6% vs. 4±6%)

This means that total weight lifted all all three lifts increased about an average of 10% in the 6/week group, as opposed to 5% in the 3/week group.

If you’re doing 5×5 per lift once a week, just take that same top weight, and work up to one tp set of 5 for 5 days with each lift. So if it was

Monday: 5×5 squat

Wednesday: 5×5 bench

Friday: 5×5 dead

Change to

Monday 1×5 for bench, squat, and dead

Tuesday 1×5 for bench, squat, and dead

Wednesday 1×5 for bench, squat, and dead

Friday 1×5 for bench, squat, and dead

Saturday 1×5 for bench, squat, and dead

Not exactly the same, but similar concept