Alexander Kirketeig: The Norwegian Frequency Project
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- เผยแพร่เมื่อ 3 ต.ค. 2024
- Alexander Kirketeig has been a competitive powerlifter since 1994 and has participated in over 25 different international championships for junior and seniors. He has a bachelor’s degree in exercise physiology and is considered one of Norway's most experienced strength athletes. From 2007-2015 he was on the board of directors for the Norwegian Powerlifting Federation. The last 10 years he has trained several junior and youth world record holders in powerlifting.
After retiring from powerlifting in 2009, he made a comeback in 2013 and won both a silver and bronze medal at the 2015 European championships setting 3 new Norwegian records.
Alexander has also been involved in several studies at the Norwegian School of Sport Sciences. One of them is The Norwegian Frequency Project.
In this podcast. Alexander and I discussed this study.
Some of the topics we cover are:
What was the background for the study?
Who where the subjects?
How was the study designed?
What was the results?
We also discussed high frequency training and hypertrophy.
You can find the abstract to the study here (page 108)
www.nih.no/Docu...
Thanks for the interview! It's a nice detail to know the number of exercises and sets the guys were doing
Great video, thank you for doing the interview!
+Mario Tomic My pleasure :)
¡Finally! The study everyone is talking about :D
Great interviews... good questions and no bullshit! Thumbs up!
Wouldn't the x6 group have to warm up twice as much as the x3 group, resulting in higher volume? I imagine a 200kg squat warm up actually could yield some benefits, just working up to that weight, idk, its really interesting. I hope they publish the programs so we can get closer to optimal programming. Thanks again.
This is a good point.
The more training volume the better, assume you stay below your MRV.
Iirc menno henselmans said even 1 set of 30% your 1rm is enough to be more than negligible.
Many warm up sets are well above that.
Makes me also reconsider the validity of the "feeder" workouts from bro bodybuilders like wealthy harpsichord.
Something like 2xf babyweight arm or shoulder isos daily seems like something that can be performed without significant detriment to training recovery
S.T. Oner so maybe fir a bodybuilder routine it isn't necessary then. Seeing as you will accumulate fatigue too quickly and therefore you would have to decrease frequency anyways.
No, because when you train twice a day you don't need much warmup. Weightlifters rarely do more than 2-4 reps at warmup sets
Yes Sheiko counts anything at 50% or above as work that increases 1 rep max. He also says that results are scewd if you dont count sets done at 50%.
Great interview!
Dietmar programs were kick ass. It was so light for parts of it but killer at the end. The results were amazing. Best natty programs iv had for the big 3 PS: good pod! Interesting topic.
I know this is a very late reply, but can you tell me more about your experience? I'm considering to try these norwegian programs too :)
Nice. The conversation could have a bit more color and emphasis to point some facts but ok
Awesome, cheers!
In regards to bodycomposition between bodybuilders and powerlifter we have to take into account the difference in drugs and bodyfat percentage...
+Lukas Moesgaard Agree
They should have had a third group, which did the lesser volume as 6 day, but only trained 3 days.
That would be a good control group. Perhaps you can continue on that limitation.
Amazing stuff, thank you so much Guys!
William Janssens (Msc in Exercise Physiology)
Where can we obtain more information on the progressive overload of the programme and how the exercises are spread out throughout the week ? I'd personally love to give it a try! Maybe it has to be kept secret ;)
+Will Janssens I dont think that information will be available until the study gets published.
Hey Iraki, awesome video! I'm glad you did this interview...there's just one thing that I am curious about: He mentions that the 6 day routine was set up like the following: Day 1: Squat, Day 2: Squat variation (lighter), Day 3: Bench, Day 4: Bench variation (lighter), Day 5: Deadlift, Day 6: Deadlift Variation (lighter). He mentions that the athletes squatted 3 days minimum prior to this study...so they all pretty much reduced squatting frequency and saw better gains? If this is true, then recovery is the biggest factor in this study. Unless I understood the routine set-up wrong...
My take away was
The 6x did the same work as 3x, but splitting heavy and lighter lifts to 2 days
3x - Monday, Wednesday, & Friday were identical: 2 Exercises per lift Powerlifting Squat then Box Squat, Powerlifting Bench then lighter variant (Close Grip?), Powerlifting Deadlift then lighter variant (SLDL?)
6X - Monday - Powerlifting Squat, Bench, DL Tuesday - Box/Close Grip/SLDL.
Wednesday - Powerlifting Squat, Bench, DL Thursday - Box/CG/SLDL
Friday - Powerlifting Sq, Bch, DL Saturday - Box,
But use less DeadLift Frequency (Monday & Friday only?)
12 Week program
First 6 weeks, higher volume (Hypertrophy phase)
Last 6 weeks, lower reps (competition phase)
This article has little other information, like 70% of 1RM for weight.
www.strongerbyscience.com/high-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters/
Awesome
Thank you. Very interesting. Just like the rest of your video's.
The link to the abstract doesn't work though.
+Donttazeme thanks. Link is fixed now.
Are we talking about powerlifters who compete raw or equipped? or both? What about their diet and general nutrition? Do you have any idea? Thanks for sharing :)
+Iron Mind No information on the diet. Raw, did use belts and knee sleeves etc but no suits.
+Iraki Nutrition Thank you so much for the reply, i appreciate it!
Haha! That response at the end saying "I'm not a whore." Really got me! :-D Excellent video!
NY Rangers hat?!?! Boo
Besides that, all of your interviews are great. Great source of information!
lol! thanks for the kind words. Got to support Zuccarello ;)
Any plan on having Dietmar Wolf on your podcast? =)
+Zaradomin Dont know, maybe :)
Hey Iraki why dont you create a facebook group where someone can go to and download all of these interviews at one go so they can listen to them on the go and pay a small price for it? I would do it for something reasonable
Andrea Peristiani they are available on Itunes for free ;)
LOL just spent the afternoon dowloading them on my phone =) Great work though seriously great info!
what is the name of the person you are mentioning at 10:59?
+kifenehma3ak Professor Truls Raastad from the Norwegian School of Sport Sciences. In my opinion, one of the greatest researchers in this field.
i heard jules rosda. and couldnt find the name. many thanks :)
Haha!
Buy the way, did the study ever get published?
+boxerfencer I think it will be published this year.
His deadlift pr seems to pale compared to his squat and bench
Biomechanics... often how it works.