Finger Lakes Athletic Consulting, LLC
  • Home
  • About
  • Services
  • Blog
  • Videos
  • Resources
  • Book me

Finger Lakes Athletic Consulting: The Blog

Different loads get to the same goal

7/24/2016

1 Comment

 
If your training goal includes building strength and size there is new research that can help. Researchers compared the effects of low repetition training with a typical moderate repetition training routine with interesting results.

Both groups were comprised of resistance trained men who followed the same exercise training program with different rep ranges to failure. On Monday/Thursday they did 3 sets of leg press/seated row, bench press/hamstring curl, plank. On Tuesday/Friday they did Shoulder press/biceps curl, Tricep extension/lLat pull down, leg extension. One group did 8-12 reps and the second did 20-25 reps per workout. After the workout both groups consumed 30 grams of protein and then once more before bed.

At the end of the 12 week session both groups had similar increases in size and strength. The low rep group had a greater increase in bench press strength, but otherwise there was no difference. As the exercise science field continues to evolve we learn more about effective programming. For strength and size, high rep low load is just as effective as lower volume higher weight. For some trainees, the constant heavy training causes joint pain and dysfunction. If lifting lighter weights leads to the same gains, it can be much easier to stay consistent. I also think it's important to point out that all the subjects consumed 2 high protein shakes a day and that every set was performed to failure. Training to failure recruits maximal muscle units and is probably what led to the strength gains in both groups.

Conclusion:
  • Performing higher repetition lifts is an effective means of increasing size and strength
  • Consuming high protein diets can boost protein synthesis when exercising to failure
  • It looks like the common key is performing each set to failure. This is somewhat contrary to what has usually been taught, but the lifting to failure appears to be what spurs the body to new gains.

For many people looking to improve their physique, the thought of lifting heavy weight can be a daunting process. If similar gains can be made by putting in maximum effort at light weight, it provides an appealing alternative. For strength and power athletes, it is still important to train with heavy loads, but for others, mixing up the repetition range and failure training is adequate to achieve results.

Reference:
Morton, R.W., et. al. (2016). Neither load nor systemic hormones determine resistance training mediated hypertrophy or strength gains in resistance trained young men. Journal of Applied Physiology. http://jap.physiology.org/content/early/2016/05/09/japplphysiol.00154.2016
​
1 Comment
Golden Streams SF link
9/2/2023 12:09:47 pm

This is grreat

Reply



Leave a Reply.

    Author

    I write on sport management, fitness, sports medicine and business topics to help you reach your goals

    View my profile on LinkedIn

    Archives

    March 2025
    February 2024
    January 2024
    September 2023
    August 2023
    March 2023
    February 2023
    January 2022
    September 2021
    November 2020
    October 2020
    September 2020
    August 2020
    February 2020
    November 2019
    April 2019
    April 2018
    August 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016

    Categories

    All
    ACL
    Business
    Concussion
    Endurance
    Fitness
    Injuries
    Injury Prevention
    Leadership
    Rehabilitation
    Shoulder
    Supplements
    Weight Loss

      Submit this form to subscribe to the e-letter.

    Submit

    RSS Feed

Home
About
Contact
To learn more about what services we offer, to schedule an appointment or to get prices please contact me at
[email protected]
(607)279-6791
*This site is for educational purposes only, it is not meant to diagnose, treat or replace medical advice. Before starting an exercise program always make sure that you are healthy and able to do so safely.*
  • Home
  • About
  • Services
  • Blog
  • Videos
  • Resources
  • Book me