In a six-week study on 26 trained men, combining light weight and heavy weight training within one workout was compared to having light weight training and heavy weight training on separate weeks. Sets of 4-6 reps, 2-15 reps, or 20-25 reps were performed either all in one workout or each on a separate week.

Results showed no significant difference strength, endurance, muscle mass, or power.

Thus, if volume and intensity are the same, training results should be similar, regardless of how volume and intensity are distributed (to a point). So choose th approach that you find most fun, and that gets you to go to the gym most often!

This article is part of MASS, your monthly source of fitness science and how to use it. Click the image below or click here to learn more and get a free sample!

Source:

The Hatfield-system versus the weekly undulating periodised resistance training in trained males. doi: 10.1177/1747954117746457

 

Categories: Build Muscle

Related Posts

Build Muscle

Should You Work Out Many Times A Day?

In a recent study, performing the entirety of one’s strength training in a single session versus splitting it up into three sessions per training day didn’t affect gains in lean body mass, upper body strength, Read more...

Build Muscle

Do Squats & Deadlifts Boost Testosterone?

High-intensity squats and deadlifts both cause significant central, peripheral, and neuromuscular fatigue up to 30 minutes after the exercises; however, there is little difference in the amount of fatigue between exercises. This study utilized well-trained lifters Read more...

Build Muscle

Wide Or Narrow Stance Squats?

Conventional bro science says that narrow stance squats result in higher activation of the quadriceps (knee dominance), while a wider stance is primarily a posterior chain movement (hip dominance). However, this hypothesis might not be Read more...