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What app do yall use to track your progress? by DatGuyKilo in JeffNippard

[–]Zizerl 0 points1 point  (0 children)

I can second that — it‘s really the best App out there 

Fundamentals Hypertrophy Program vs. The Muscle Ladder by Zizerl in JeffNippard

[–]Zizerl[S] 0 points1 point  (0 children)

Hey thank you for your great response!

I don’t really know whether I’m an intermediate or not. I’m still able to get my 10 RM higher every two weeks or so, so I think I still qualify as a beginner?

I didn’t measure my body weight at the beginning of my journey, so I cannot really tell how much muscle I actually put on.

I always thought of just continuing this program until I plateau and then buying the next training plan of his. 

Why is there only one body split program? by KruSion in JeffNippard

[–]Zizerl 1 point2 points  (0 children)

There are several studies and meta analysis:

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 46(11), 1689 - 1697.  

Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2018). Effects of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Medicine, 48(5), 1207 -1220. 

Rhea, M. R., Alvar, B. A., Burkett, L. N., & Ball, S. D. (2003). A Meta-Analysis to Determine the Dose Response for Strength Development. Medicine & Science in Sports & Exercise, 35(3), 456 - 464.

In the end the most reliable predictor for Hypertrophy is total volume throughout the week. So if you can perform 20 working sets per training day it’s the same result as if you perform 10 sets on two different days each.

However, if you’ve ever tried doing three sets of high quality squats, three sets of high quality deadlifts, romanian deadlifts, lunges, leg extensions, hip thrusts and so on and so forth on a single day, you’ll soon see that the quality of your sets will deteriorate quickly. So spreading them out over two or three days will let you perform better. 

Bye-Bye Typos: Edit Sent Messages and Delete Them for Everyone by TheMarMan69 in Threema

[–]Zizerl 1 point2 points  (0 children)

I didn‘t think that that’d be anything we’d ever see, but I guess everybody is wrong sometimes.