N=1 / saha deneyi
High Frequency Lateral Raises Protocol
Deney kodu: EXP.2026.DEL-002 · Durum: completed
Kısa cevap
A 6-week trial testing frequency distribution on lateral deltoid hypertrophy. By partitioning 12 sets into 4 sessions of 3 sets, mechanical quality was maximized and acromioclavicular stress minimized.
Hipotez
Distributing 12 weekly sets of side delts across 4 sessions (3 sets each) instead of 1 session will keep Muscle Protein Synthesis (MPS) elevated constantly, resulting in faster biacromial expansion without joint impingement.
Metodoloji
Behind-the-back cable lateral raises performed 4x per week (Monday, Tuesday, Thursday, Saturday) for 3 sets at RPE 8.5. Wrist cuffs utilized to eliminate wrist flexor recruitment.
Katılımcılar
Örneklem: N=1 (Individual)
Kontrol değişkenleri
Cable pin height (knee level), wrist cuff usage, RPE 8.5 target.
Sonuç
Hypothesis validated: High frequency deltoid training produced a +0.6 cm expansion in shoulder width without joint impingement.
Pratik çıkarım
Distributing lateral deltoid volume across 4 weekly micro-doses (3 sets each) stimulates sustained muscle protein synthesis with zero joint wear, outperforming once-per-week volume spikes.