Want to get stronger at something? Do that something, a lot…
Ok so as a trainer I do plenty of programming. I write up programs for hypertrophy, athletic performance, strength, and whatever else you can imagine to do with athletics. For the most part I had always been taught a lot of fancy ways to do things, and to make workouts as least boring as possible. But what if there was another way?!
This study puts some perspective on strength training. In my opinion the most simple strength program is the legendary 5×5 program. Used by beginner and vets all over the place. repeat some lifts through the week, rest, and repeat. Usually I will expect to see a %5-10 gain in strength (weight lifted) over a 10 week program.
The study I encourage you to read took it more simple than that. Pick an exercise (in this case, a squat,) and just do it over and over, every damn day. This 37 day study gave results like i would expect from 10 weeks of training. How’s that for speeding up the process!
What did they do? Took 3 lifters with >5 years of lifting experience. Yes, n=’not many’ here but this study still is a proof of concept. Then they had these lifters do a !RM followed by some small sets, EVERY DAY! And after 37 days of this program two athletes saw about a %10 increase in their squats, and the third saw %5.8. Yes, probably a boring training regimen. Yes, these are well trained athletes, not beginners. But still a huge increase given it was only 37 days!
Study can be found here