))
050 Low Load, High Rep Training Effective with Elite Weightlifters
Manage episode 409196989 series 3498945
内容由Paul Weber提供。所有播客内容（包括剧集、图形和播客描述）均由 Paul Weber 或其播客平台合作伙伴直接上传和提供。如果您认为有人在未经您许可的情况下使用您的受版权保护的作品，您可以按照此处概述的流程进行操作https://zh.player.fm/legal。
Previous studies that demonstrated the efficacy of low load resistance training were on less trained subjects, not elite athletes.
Until recently, the proposed explanation for these findings was neuronal adaptation common among novices.
This was a preliminary study that sought to test this training methodology with elite athletes.
18 Elite Korean Weightlifters trained 3x a week over 8 Weeks in one of three groups:
Light – 30-60% 1RM
Heavy – 60-90% 1RM
Blended
Back Squat 1RM, Isometric Trunk Strength, Skeletal Muscle Mass and Growth Hormone significantly and similarly increased between all groups.
Creatine Kinase and Lactate Dehydrogenase (markers of muscle damage) increased significantly in all groups but was significantly higher in the 2 groups who lifted heavy.
These findings are preliminary but challenge the conventional training practices of elite weightlifters.
There may be potential for shorter recovery times and the ability to accumulate more total work with low load, high volume training even in advanced and elite trainees.
Training more, but with less intensity is an interesting subject of further exploration.
https://www.mdpi.com/1422-0067/24/23/17079
61集单集
分享
