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!

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


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