Evidence-based resistance training recommendations

TLDR: In this article, the authors present a set of scientifically rigorous resistance training guidelines, reviewing and summarising the relevant research for the purpose of proposing more logical, evidence-based training advice.

Abstract: Resistance training produces an array of health benefits, as well as the potential to promote muscular adaptations of strength, size, power and endurance. The American College of Sports Medicine (ACSM) regularly publish a position stand making recommendations for optimal achievement of the desired training goals. However, the most recent position stand (as well as previous ones) has come under heavy criticism for misrepresentation of research, lack of evidence and author bias. Therefore this paper proposes a set of scientifically rigorous resistance training guidelines, reviewing and summarising the relevant research for the purpose of proposing more logical, evidence-based training advice. 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. There is a lack of evidence to suggest that balance from free weights or use of unstable surfaces shows any transference to sporting improvement, and explosive movements are also not recommended as they present a high injury risk and no greater benefit than slow, controlled weight training. Finally, we consider genetic factors in relation to body type and growth potential.

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Table 1. Evidence for Resistance Training Recommendations

Frequently asked questions

Q1. What contributions have the authors mentioned in the paper "Evidence-based resistance training recommendations" ?

However, the most recent position stand ( as well as previous ones ) has come under heavy criticism for misrepresentation of research, lack of evidence and author bias. Therefore this paper proposes a set of scientifically rigorous resistance training guidelines, reviewing and summarising the relevant research for the purpose of proposing more logical, evidence-based training advice. The authors 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. Finally, the authors consider genetic factors in relation to body type and growth potential. 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. There is a lack of evidence to suggest that balance from free weights or use of unstable surfaces shows any transference to sporting improvement, and explosive movements are also not recommended as they present a high injury risk and no greater benefit than slow, controlled weight training. 

Q2. What are the future works mentioned in the paper "Evidence-based resistance training recommendations" ?

The guidelines herein question some of the common recommendations of associations, trainers and trainees alike, and the authors urge persons reading this article to consider and review their methods in accordance with the Topic Recommendation Supporting Articles Suggestions for Future Research Volume of Exercise, Frequency and Periodization Persons can obtain appreciably the same strength gains by performing only a single set of each exercise 1 x / 2 x week, compared to higher volume workouts. Both physical and mental fatigue have the potential to negatively affect a workout and/or muscular growth and development. 

Q3. What is the way to improve physical performance?

Enhancing the attributes associated with physical performance, e.g., endurance, strength, power, speed and vertical jump, is possible with appropriate resistance training methods [14]. 

Q4. What is the general use of the term in the strength training literature?

The general use of the term in the strength training literature, including the ACSM position stand, is as a reference to the load used. 

Q5. How many repetitions can a person perform at the absolute value of 70kg?

after a training regime where the 1RM has improved to 120kg, a participant will almost certainly be capable of greater than 10 repetitions at the absolute value of 70kg, but likely still only produce a maximum of 10 repetitions at the relative value of 70% 1RM (now 84kg). 

Q6. What is the evidence that shows that lower threshold motor units are recruited first?

The evidence shows that lower threshold motor units in the form of type The authorslow-twitch, or type IIa fast-twitch muscle fibers are recruited first, and as these motor units are fatigued so the higher threshold motor units of type IIx fast-twitch fibers are recruited [28, 29]. 

Q7. What is the evidence for momentary muscular failure?

The evidence suggests that individuals should be encouraged to train to momentary muscular failure, as this appears to maximize muscle fiber recruitment and, according to most of the research to date, will maximize gains in strength and power. 

Q8. Why is training to momentary muscular failure more beneficial?

training to momentary muscular failure is theoretically more beneficial simply because doing so would ensure recruitment of as many motor units and muscle fibers as possible. 

Q9. What is the way to increase BMD?

therefore, reiterate their earlier suggestion [50] that a moderate repetition range (~8-12 repetitions) may be best to increase BMD. 

Q10. What is the way to measure muscle strength?

To accurately measure a participant’s perceived exertion when training at a given %1RM, a more logical study design would involve performing repetitions to momentary muscular failure. 

Q11. What is the example of a muscle strength increase?

This example shows an increase in maximal strength (1RM) leading to an increase in absolute muscular endurance, i.e., an increase in number of repetitions at the fixed submaximal weight. 

Q12. What is the reason why the authors did not give an explanation for this result?

The authors gave no explanation for this result; they simply concluded that when exercises and repetitions are completed to muscular failure, intensity is similar.