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What are guidelines?
“Recommended prac-ce that allows some leeway in its implementa-on” (Business Dic-onary)
How do we know what methods build muscle best? • Research • Textbooks • Magazine ar-cles • Personal experience • Other people’s experience
20%
20%
-‐2%
59%
Average increase Min and max increases
Source: Variability in muscle size and strength gain aLer unilateral resistance training, by Hubal et al. Medicine & Science in Sports & Exercise (2005)
Signal!
Noise!
“Men and women exhibit wide ranges of response… with some subjects showing liSle to no gain, and others showing profound changes”
Source: Variability in muscle size and strength gain aLer unilateral resistance training, by Hubal et al. Medicine & Science in Sports & Exercise (2005)
What factors are important for achieving increases in muscle size?
“The key factor to successful resistance training at any level of fitness or age is appropriate program design” (Kraemer, 2004)
Source: Fundamentals of resistance training: progression and exercise prescrip-on, by Kraemer and Ratamess. Medicine & Science in Sports & Exercise (2004)
• Rela-ve load • Volume • Proximity to failure • Frequency • Rest period • Range of mo-on • Speed (dura-on) • Muscle ac-on • External load type • Periodiza-on
Level 1
Level 2
Level 3
Level 4
Many randomized controlled trials
Few randomized controlled trials
Non-‐randomized or observa-onal trials
Expert opinion
Source: What is “Evidence-‐Based” Strength and Condi-oning? By English et al. Strength & Condi4oning Journal (2012)
Randomized controlled trials (Untrained subjects)
Group 1 (training) (e.g. heavy loads)
Group 2 (training) (e.g. light loads)
Group 3 (control)
What studies are we looking at?
Factor Studies Meta-‐analyses Finding
Rela-ve load 13 (4) 1 (0) Heavier beSer
Volume 14 (6) 1 (1) More sets beSer
Muscular failure 2 (2) -‐ Closer to failure beSer
Frequency 4 (-‐1) -‐ Unclear
Rest period dura-on 2 (-‐1, +1) -‐ Unclear
Range of mo-on 3 (2) -‐ Larger beSer
Speed (dura-on) 7 (-‐2) 1 (0) Unclear
Muscle ac-on 7 (-‐1) -‐ Unclear
Periodiza-on 2 (1) -‐ Periodized beSer
Source: www.strengthandcondi-oningresearch.com/hypertrophy/
Factor Evidence raFng Finding
Volume Acceptable More sets beSer
Muscular failure Acceptable Closer to failure beSer
Rela-ve load Weak Heavier beSer
Periodiza-on Weak Periodized beSer
Range of mo-on Weak Larger beSer
Rest period dura-on None Unclear
Speed (dura-on) None Unclear
Frequency None Unclear
Muscle ac-on None Unclear
External load None Unclear
Source: www.strengthandcondi-oningresearch.com/hypertrophy/
What is a strategy?
“The art of marshaling resources for their most effec-ve use” (Business Dic-onary)
What do we know about successful resistance training programs? • Longer training programs -‐> results • Greater adherence -‐> results • Progression -‐> results
Source: Influence of strength training variables on strength gains in adults over 55 years-‐old: A meta-‐analysis of dose–response rela-onships by Silva et al. Journal of Science and Medicine in Sport (2014)
Show up (consistently)
Progress
+ Volume, load, ROM, and proximity to failure
More volume and closer to failure
Greater ROM, periodize, and
use heavier loads
• Addi-onal sets • Agonist-‐antagonist supersets • Rest-‐pause training • Op-mal rest period dura-on • Op-mal repe--on range • Joint-‐friendly training
What strategies can be used for increasing volume?
• Supervision • Drop sets (possibly) • Forced repe--ons (possibly) • Op-mal repe--on range
What strategies can be used for increasing proximity to failure?
• Mul--‐joint vs. single-‐joint • Variety (many exercises vs. few exercises) • Muscle ac-vity (electromyography)
What do we know about which exercises are best?