training for strength
DESCRIPTION
How to alter resistance-training variables to maximize muscular strength gains, including relative load, volume, frequency, rest periods, range-of-motion, and muscle action.TRANSCRIPT
Q: How can we assess which training programs will lead to the largest increases in strength?
A: Long-term studies assessing the training
variables of the programs
Training variables include:- Relative load (percentage of 1RM)- Volume- Proximity to muscular failure- Frequency- Rest period duration- Range-of-motion- Repetition speed- Muscle action (eccentric or concentric)
Relative load (high/low) – the studies
Relative load (high/mod) – the studies
Relative load – the conclusions
Trained subjects: Little evidence available
Untrained subjects:High loads superior to low loadsLittle difference between high and moderate loads
Volume – the studies
Volume – the conclusions
Trained and untrained subjects:Higher volumes superior to lower volumes
Muscular failure – the studies
Muscular failure – the conclusions
Trained and untrained subjects:Training closer to failure probably superior
Frequency (more volume) – the studies
Frequency (more volume) – the conclusions
Trained subjects:Little evidence
Untrained subjects:Higher frequency (more volume) = greater strength gains
Frequency (same volume) – the studies
Frequency (same volume) – the conclusions
Trained subjects:Higher frequency (same volume) = more strength gains
Untrained subjects:Higher frequency (same volume) = possibly slightly greater strength gains
Rest periods – the studies
Rest periods – the conclusions
Trained and untrained subjects:Longer rest periods superior to short rest periods
Range-of-motion (ROM) – the studies
Trained subjects:Little evidence
Untrained subjects:Greater strength gains from larger ROM
Range-of-motion – the conclusions
Repetition speed – the studies
Repetition speed – the conclusions
Trained and untrained subjects:Fast bar speeds probably superior
Muscle action – the studies
Muscle action – the studies
Muscle action – the conclusions
Trained and untrained subjects:Isokinetic training, eccentric superiorIsoinertial training: conflicting evidence
SummaryVariable Untrained Trained
Relative load High loads superior to low loadsLittle difference between high and moderate loads
Little evidence
Volume More volume = greater strength gains More volume = strength gains
Muscular failure
Closer to failure = greater strength gains Closer to failure = greater strength gains
Frequency Higher frequency (more volume) = greater strength gainsHigher frequency (same volume) = possibly slightly greater strength gains
Little evidence for higher frequency (more volume)Higher frequency (same volume) = more strength gains
Rest period duration
Longer rest periods superior to short rest periods
Longer rest periods superior to short rest periods
Range-of-motion
Greater strength gains from larger ROM No evidence
Repetition speed
Faster bar speeds probably superior Faster bar speeds probably superior
Muscle action Isokinetic training, eccentric superiorIsoinertial training: conflicting evidence
Isokinetic training, eccentric superiorIsoinertial training: conflicting evidence
For strength: use moderate-to-high relative loads, high volumes, long rest periods, fast repetition speeds, and
train closer to muscular failure
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