Evidence based resistance training recommendations

Release the Dogma!Evidence based resistance training for performance

and hypertrophy

RWL Coaching Team

The evidence

• Evidence-based resistance training recommendations (2011)

• James Fisher, James Steele, Stewart Bruce-Low and Dave Smith

• Southampton Solent , Manchester Metropolitan University

First a consideration

StrengthHypertrophy

PostureBody composition

FlexibilityAgility

SkillHealth

StrengthHypertrophy

PostureBody composition

FlexibilityAgility

SkillHealth

StrengthPowerTorque

Aerobic EnduranceAnaerobic Endurance

Hypertrophy

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=K589plHSk4HVaM&tbnid=XBMH2r6CRQihQM:&ved=0CAUQjRw&url=http://powerstrength.vasegurt.com/2012_02_01_archive.html&ei=bNUlUsWQFaKV0QW03YHYCw&bvm=bv.51495398,d.ZG4&psig=AFQjCNEXwIkulDmpDaTyFToC4BY2CQexgA&ust=1378297563022136

What does resistance training do?

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=AWpv0DRt9Q-u2M&tbnid=BxwV99yCwBYPfM:&ved=0CAUQjRw&url=http://trainerjosh.com/articles/metabolic-resistance-training-and-why-your-cardio-sucks/&ei=nfHjUcvBLqiX0AX764DwCQ&bvm=bv.48705608,d.d2k&psig=AFQjCNF-w-nstSaW3xQRvhMJRblYXkzBDg&ust=1373979367308523

How many reps?

ACSM• Low reps (1-5)

strength and power• Moderate reps (5-

15) hypertrophy• High reps (15+) for

endurance

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=dDkR2psN8UcOqM&tbnid=H0s1IXZ0-tWnyM:&ved=0CAUQjRw&url=http://ux.stackexchange.com/questions/23613/why-are-search-icons-represented-by-a-magnifying-glass&ei=i_zjUd6SLamh0QXdzIDAAQ&bvm=bv.48705608,d.d2k&psig=AFQjCNEMIq_kqQeGR-NPfRZDU85a3SelCQ&ust=1373982212324960

Mode of resistance

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=kZoGfArHQUXdZM&tbnid=qeSpW3IQfrgNFM:&ved=0CAUQjRw&url=http://blog.exertools.com/index.php/category/new-products/hydraulic-pneumatic-machines/&ei=q_7jUbPyJcS50QWL0YHwDg&psig=AFQjCNFW7wTUlfuknINA1PrByvU2fR3bTQ&ust=1373982676261862

Unstable Surfaces

“performing resistance exercises on unstable equipment will make an individual more proficient at performing resistance exercises on unstable equipment”

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=Pwitg94fl-LadM&tbnid=hPyz68cplzhmBM:&ved=0CAUQjRw&url=http://memecrunch.com/generator/template/212331/swiss-ball-squats/&ei=ETflUdLvLamw0AXlnYG4Bg&bvm=bv.48705608,d.d2k&psig=AFQjCNHaThnOQ1VogD1MZfde8DTfNepUHg&ust=1374062680944379

Form

• Why is it important?– Injury– Motor recruitment – Consistency

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=ru3vk2fwy3zs8M&tbnid=A8ehwUKxgoRjMM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.tsmethod.com%2Fblog%2Fbench-press-serious-injury-exercises%2F&ei=0i5AUuTdBeWa0QWV_oDgBA&psig=AFQjCNH4FMAn5FRMoieGNhU2dN9qQ5JzRQ&ust=1380023863497969

Tempo

• Tempo • Time under tension

(TUT)

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=Ei2pS4hh9aHHpM&tbnid=g_l9XmSbXcHG_M:&ved=0CAUQjRw&url=http://spotlight.org.in/aerobics-in-spot-light/&ei=5T3lUdHGIcLP0QXy4IGgBA&psig=AFQjCNG4BWvqnLA4M09LdGAj7o-j4obydw&ust=1374064461499205

Volume

http://www.t-nation.com/free_online_article/most_recent/11_principles_of_bodybuilding_training_part_2&cr=

Frequency of training

• What are you training for?

• Recovery– Food intake– Sleep– Stress– 80/20

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=oyanRj-HFL8uWM&tbnid=18eDYrJR0ww0-M:&ved=0CAUQjRw&url=http://forums.digitalwarfare247.com/topic/51636-the-big-cat-thread/&ei=48wlUu-bFvLz0gXoiIHQBA&bvm=bv.51495398,d.ZG4&psig=AFQjCNHd-pLLIcgdFr09fYHDf4aN5aI8YA&ust=1378295365809765

It’s all about intensity

What is the ultimate aim before you start your workout?

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=IldMrmPVx4XLqM&tbnid=_1hnkjeJFrW49M:&ved=0CAUQjRw&url=http://www.teamperformancex.com/project-200-intensity/&ei=J_PjUZ3JI8Wp0QWM4YG4Bg&bvm=bv.48705608,d.d2k&psig=AFQjCNGyhGF_NHDQ52PcUhT72RCxbEoU5w&ust=1373979768985930

An example:

VS

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=WE5DHgkOPqYt-M&tbnid=SASK9OwGdSla3M:&ved=0CAUQjRw&url=http://www.bigwowo.com/2011/03/carrie-ann-inaba-gets-engaged/&ei=0vXjUZvRFIa90QW11YGIBw&bvm=bv.48705608,d.d2k&psig=AFQjCNGBWgTq5obaTjyWgBBXNtJJr2f4Rg&ust=1373980467574517

Momentary muscular failure

The holy grail of resistance training

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=U_gAzKW0AVv22M&tbnid=mMXHa9QjJh-skM:&ved=0CAUQjRw&url=http://stoutsandstilettos.wordpress.com/2012/06/28/the-quest-for-the-holy-grail-of-craft-beer/&ei=GPXjUbjeCITu0gWQ-4GIAw&bvm=bv.48705608,d.d2k&psig=AFQjCNExi_C2Ve4gW6Qncfnqd8AVMYFCeQ&ust=1373980300192233

But…

• Progress in individuals will vary

• Somatotype• Body Composition• Age

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=WrwP7yzEHUZl0M&tbnid=72A5dy3ee_yBNM:&ved=0CAUQjRw&url=http://www.marriedwithluggage.com/2012/06/25/7-excuses-about-debt/&ei=xdAlUrTTC8y20wXioICgAw&bvm=bv.51495398,d.ZG4&psig=AFQjCNH7hFo6Nt6g_B1KxPwjx_cd8t9ZvQ&ust=1378296376382464

Scientific research and Physique coaching in practice

• Experience• Grounding• Experimentation• Individuals

http://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=n--Lv3ywZ94OPM&tbnid=QXENzLjF9FUBLM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.sci.utah.edu%2F~macleod%2Fbioen%2Fbe3202%2Flabnotes%2Fl3-ecg%2Fdescrip.html&ei=uzxAUvreEuLC0QXm74GwBA&bvm=bv.52434380,d.d2k&psig=AFQjCNFw6NVGaaB_tNxWQqB-3cdMzNaymg&ust=1380027907432740

Why we do what we do

• Interest• Body composition• Performance - Periodisation• Posture – Flexibility, mobility and stability• Injury prevention • Agility and speed

Evidence based resistance training recommendations

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