Does Training for Double the Time Result in Double the Gains? A Twins Study | Men's Health UK
HTML-код
- Опубликовано: 30 июн 2024
- Adventure athletes Hugo and Ross Turner, aka The Turner Twins, are well known for putting diets, fitness programmes and their own athletic performance under the microscope.
For their latest challenge, the twins tested whether doubling the amount of time you work out results in double the gains.
Over the course of three months, Hugo and Ross trained for 20 minutes and 40 minutes respectively. What they found may change the amount of time you’re willing to spend in the gym.
Trusted guidance for men passionate about their health, fitness and mental wellbeing. With muscle-building advice, style hacks, nutrition tips and workouts to try, we’ve got all areas covered
Men’s Health UK: www.menshealth.com/uk/
Men’s Health UK on Facebook: / menshealthuk
Men’s Health UK on Twitter: / menshealthuk
Men’s Health UK on Instagram: / menshealthuk
Men’s Health on Pinterest: www.pinterest.co.uk/menshealt...
00:00 - Intro
00:40 - The Turner Twins
1:05 - The Method
1:49 - The Workouts
2:45 - Pros & Cons
5:47 - The Results
9:55 - Key Takeaways
#challenge #vs #workouts 
Спорт
This deserves so many views. Looks like a proper controlled experiment. Well done guys. Brilliant.
very interesting, I usually exercise for 45 minutes to an hour, I felt it was too much, I'll try doing less time.
This is sick! Make these guys a stall worth! This is an awesome way to see how different things work
Interesting stuff lads
Well - the take away seems: "Less is better" or at least "More doesn't pay out". But that's not the whole truth at all. Actually, there are so many studies (with plenty of participants ;-) out there, which have prooven, that up to a whopping amount of 20...25 sets per muscle group per week, more is better. So the average person, who is doing 20 sets f.e. for the chest will have more growth, than the one with only 10 sets per week. On average ! BUT: Going above those 25 sets per muscle group and week, there are diminishing results. And also: Doing more then about 8 sets per muscle group per day(!) does not pay either. So what happened here ? There are some obvious explanations for this:
1.) The 40 minute workout was just too much for that Twin, as he probably did more than the mentioned 8 sets per muscle group per day. If he would have splitted the training into different body parts per those two 20min. sessions (and not just double the same exercises), he probably would have gained much more.
2.) If you read the training literature of the past 30 years, it's totally clear, that people are so different in their response to training, means to the duration, to the weights and repetitions used, days per week training etc. etc., that these two guys might have just a bad response to more training. But as noted earlier: The average(!) person reacts better to a bit more training, if it's not too much. And "too much" is especially in the beginning of a training course sometimes only 20 minutes. But that will change pretty soon. So most highly trained people would not be able to hold on their form when training only 20 or 30 minutes per day. That's for sure.
3.) If you train every week more or less the same without using your improvements in force and/or endurance to increase the weights, the repetitions or the duration of your training, you won't "grow" too much. Training has to be smart, has to react to your abilities, has to be progressive. The guy, who trained more, will make other adaptations than the other. So within a few weeks, both trainings need to be adjusted pretty different. Even if they had some progressive overload in their training, it is probably a bad idea for the 40min. guy to just double the amount of that, the 20min. guy had done.
Conclusion: It seems to be an advantage to compare twins here, but actually, it is not. The reason, why good studies need to have a big number of participants is, that you get somewhat of an average result. Here you have in fact only a one man group, as both will respond the same. BUT: For those, who like to start with training, the video contains an extrem important message: Even if you could only afford 20 muniutes per day, you could get good results. And to stay to any kind of training is far more important, than any kind of training, that you could not stand on the long run.
Jogi1111
What a bunch of nonsense. Those volume studies are all funded Brad Schoenfeld, "the volume guy". I wonder why his studies always show more is better and yet every other study that's not made by him shows that there is a cap at 3-5 sets per muscle/session. Brad himself also fails to show us any evidence of his trainees actually doing 25 working sets per muscle/week. Not a single video of the workouts out there. The german volume training study also showed that 5 sets of squats gave the same results as doing 10 sets in a session and thereby confirming this.