Hello,
Hypothetically, I was wondering about the difference between performing 3 sets of 5 reps, 3 times a week each with different exercise variations of a given movement (e.g. bench press, incline press and close grip bench), or performing all of these sets in one workout in a week (9 set of 5 reps with all the same variations). I would assume that it would be the former considering more frequent practice is done, but is it a possibility that performing 3 sets of 5 each workout isnt enough to disrupt homeostasis for a specific individual, whereas 9 sets of 5 in a single workout is enough? Essentially, would both induce the same or different amounts of stress?
No difference really in someone who can tolerate this level of training until # of total sets per week gets much higher.
Most training is going to cause some stress and thus produce fatigue (-) and fitness adaptations (+). Whether the positives outweigh the negatives depends on the appropriateness of the programming, but probably not frequency in this case unless someone is untrained and thus, unprepared for a large increase in volume.
There may be a case to be made for skill improvement and strength outcomes with increased frequency, but I don’t think this is air tight either.
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How about taking into consideration at the fact that performing all your sets in one day will affect the intensity of maybe the last few sets due to muscular fatigue? Whereas in comparison to splitting the sets throughout 3 days of the week, each set utilizing the same intensity. Would the one day approach have a downside because of this?