Tag Archives: strength training

Is Your Strength Training Regimen Outdated?

Not Chris Highcock

I’m reading Hillfit: Stength, an ebook  by Chris Highcock of Conditioning Research.  One of the scientific review articles he cites in support of his recommendations is an eye-opener.

Evidence-Based Resistance Training Recommendations is available free online.  It’s published in Medicina Sportiva, which I’m not familiar with.  I’ll confess I’ve read little of the hard-core literature on the science of strength training.  It’s one of my more recent interests.

An excerpt:

We recommend that appreciably the same muscular strength and endurance adaptations can be attained by performing a single set of ~8-12 repetitions to momentary muscular failure, at a repetition duration that maintains muscular tension throughout the entire range of motion, for most major muscle groups once or twice each week. All resistance types (e.g. free-weights, resistance machines, bodyweight, etc.) show potential for increases in strength, with no significant difference between them, although resistance machines appear to pose a lower risk of injury.

The article has already got me questioning some of my notions, such as how often to work out, number of reps moving a weight, speed of moving a weight, and whether I should stick with free weights.  Why not see if your dogma is supported?  Worth a look.

Steve Parker, M.D.

Fisher, James, et al.  Evidence-based resistance training recommendations.  Medicina Sportiva, 15 (2011): 147-162.