What happens if we play six sets of "every day" for a month? ❗
Let's take a look at this research.
Cox et al. (Efficacy of Daily One-Repetition Maximum Bench Press Training in Physically Active Males and Females)
In the world of bodybuilding and Powerlifting,
"Rest day" is considered an iron rule that prohibits neglect.
But what happens if we tear down the texts?
And try something that sounds "crazy."
Like playing 6 full sets of Bench Press every 30 consecutive days.
That means playing chest.
42 sets a week. ❗
This study actually tested three male and four female athletes with a training background.
By the day program is
1RM Single: heaviest lift at 1 lift
(1-Rep Max)
5 Heavy Sets: Followed by 5 Heavy Set Play
(2-3 times per set at 85-90% of 1RM)
The total is 6 sets per day.
Or 42 sets a week.
34 days of training before reducing the amount of training.
To compete on the 38th.
Many people may think that the body will "crash" or overreach quickly, but the result is the opposite. ❗
Everyone is significantly stronger.
The average of 1RM rose as high as 28% in just over a month (a lot).
Another corner that doesn't mention it doesn't.
Because three out of seven athletes have accumulated injuries or pain during the program, which indicates that it is unsustainable for most people's joints in the long run.
🔴 the limitations of this work.
Because this experiment was done on a small number of people and there was no control group, it makes it impossible for us to completely assume that all the increase in strength is due to this program alone.
🔴 didn't measure muscle thickness.
Which probably doesn't add much because of the amount of time
It's only been about four weeks, but the process
Build muscles to see the effect clearly.
It takes more (4-6 weeks +)
✅ anything that can be deployed.
This research does not mean that we should go to play chest every day.
But may tell us that
The body can withstand a lot more sets than many people think.
Don't be afraid of increasing the frequency of training (Frequency).
Don't be afraid of hard training.
A brief heavy train.
It can produce excellent strength results in the short term (such as pre-race Peaking sessions), but at the expense of very high injury risk.
Training with the right number of sets, the right weight.
+ may push more at some stage.
Together with recovery, it's a choice.
It can cause the muscles to develop more than the existing limits.