Less is more?: Study shows how to train the best Weights

Regardless of whether biceps Curl, squats or shoulder press – the idea that more weight leads to more effective results in muscle building, remains stubbornly in the minds of most strength athletes.

Researchers at the University of Lincoln in the UK have found in a current study, however, is that an effective workout with less weight can even bring an increase in performance.

They published their results in the Journal of Strength and Conditioning Research’.

Different types of strength training

The usual strength training athletes Exercises to strengthen my muscles by lifting a certain percentage of their max liftable weight.

This percentage Training (PBT) builds muscle strength over days or weeks, while the Exercise will be repeated.

In this type of Training, it is particularly important that a strength athletes, recovering, a full recovery means, namely, a lower risk of injury and, thus, more opportunities to maximize the efficiency of the training.

An alternative method of strength training, the speed – based Training (VBT) is here the athlete will measure each time it is executed, the time required to lift the weight.

So then the amount by Weight, the strength athletes used can be adjusted accordingly.

What type of training is more effective?

To be completed at the beginning of the investigation period from six weeks to 16 trained men with an average age of 22 years of strength training.

This consisted of bench press, conventional deadlift, strict overhead press, a Counter Movement Jump (a straight jump from a standstill) and squats.

The participants were then assigned to either the VBT-training group and PBT-training group with jeweills tailor-made training plans. The load on the VBT group was determined by real-time speed monitoring.

After the end of the study period, the subjects repeated the initial Test – with surprising results.

Less weight led to an increase in performance

Although they are trained in total, with less weight, were able to increase the subjects, which resulted in a velocity based Training (VBT) by its more powerful than the group that said a percentage of Training (PBT).

The differences between the increases in the performance of both types of training were not significantly large, depending on the Exercise the increase between one and six percent.

Nonetheless, the Tests revealed that these increases were possible, although the test for trained persons with less weight.

“While some of these Changes could be as small improvements, and the results of the group with the traditional training method were similar, the raising of the speed-based group significantly less, in order to make progress possible,” declare the study’s author, Dr. Harry Dorrell to the Portal ‘Medical News Today’.

Injuries can be avoided

To train with less weight and nevertheless, the performance increase, is an important finding for athletes.

By reducing the weight, you can reduce your muscle fatigue and Recovery time and at the same time avoid injuries.

Dorrell added: “The idea of speed-based training, it has been around for some time, but until now there was no science that could prove that it actually works. The science has finally caught up.“

Strength athletes can improve their performance, i.e., by varying the weight, the fit in your workouts.

Source

• Ovid: Comparison of Velocity-Based and Traditional Percentage-Based Loading Methods on Maximal Strength and Power Adaptations, retrieved on 17.02.2020 https://insights.ovid.com/crossref?an=00124278-202001000-00006

Antonia Hagedorn

*The contribution of “Less is more?: Study shows how it is best trained with Weights” published by FitForFun. Contact with the executives here.