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Science of efficient weightlifting
Posted on 9/16/21 at 6:54 pm
Posted on 9/16/21 at 6:54 pm
Anyone know of any studies or knowledge on the ideal weightlifting routine for efficiency - in terms of reps, sets, bodypart frequency, etc.
For example, does the science suggest that squatting for 3 sets 2x a week builds more muscle, or 2 sets 3x a week?
Not to get hung up on specific exercises or bro-science, just curious to know what knowledge is out there regarding the ideal weightlifting routine based on science, assuming you had a set amount of time in the gym each day.
For example, does the science suggest that squatting for 3 sets 2x a week builds more muscle, or 2 sets 3x a week?
Not to get hung up on specific exercises or bro-science, just curious to know what knowledge is out there regarding the ideal weightlifting routine based on science, assuming you had a set amount of time in the gym each day.
4
Posted on 9/16/21 at 6:59 pm to BurningHeart
I think there is a lot of conflicting science on this but I’m curious.
Posted on 9/16/21 at 7:06 pm to BurningHeart
Brad Schoenfeld
LINK
Has a book that goes over almost everything
Dr Mike Isratrel
LINK
Has the book scientific principles of hypertrophy and then the same on strength
Menno henselmans
LINK
Reviews a bunch of studies and shows everything.
The 3dmj crew is good. Layne Norton is really good for nutrition.
In the end it all comes down to progressive overload in some form or fashion.
Paul Carter is really good for exercise description
John meadows is great
Dante trudal is great
Joe defranco and diesel strength aka smitty are great
Bunch of others too.
LINK
Has a book that goes over almost everything
Dr Mike Isratrel
LINK
Has the book scientific principles of hypertrophy and then the same on strength
Menno henselmans
LINK
Reviews a bunch of studies and shows everything.
The 3dmj crew is good. Layne Norton is really good for nutrition.
In the end it all comes down to progressive overload in some form or fashion.
Paul Carter is really good for exercise description
John meadows is great
Dante trudal is great
Joe defranco and diesel strength aka smitty are great
Bunch of others too.
This post was edited on 9/16/21 at 7:08 pm
Posted on 9/16/21 at 7:13 pm to OysterPoBoy
quote:
think there is a lot of conflicting science on this but I’m curious.
There really isn't in the science based lifting community. Many perform progressive overload in different ways but it all comes down to progressing in weight and volume over time.
Couple other good ones are mark Rippetoe (although he can be a dumbass) and of course Westside barbell with their Russian conjugate system.
Much of what we know is from the Russians and their experiments. Pretty now all the experiments just confirm what they were doing.
In the end don't get confused over sets, reps etc. Is about progressive overload over time.
Posted on 9/16/21 at 7:56 pm to lsu777
Chris Beardsley has a lot of good info too with a couple of books and a website with a shite ton of info
Encyclopedia of Articles
Encyclopedia of Articles
Posted on 9/16/21 at 8:40 pm to lsu777
quote:
There really isn't in the science based lifting community. Many perform progressive overload in different ways but it all comes down to progressing in weight and volume over time.
This really is the “science” of strength training. Consistent progressive overload over periods of time. There are different ways to achieve that, and it can change on an individual level.
Posted on 9/16/21 at 9:16 pm to BurningHeart
Shredded Sports science
This guy usually breaks down recent studies on exercise and muscle growth. He is pretty extensive, this is just one video but he has several more on his YouTube page.
Exercise science portion of his YouTube
This guy usually breaks down recent studies on exercise and muscle growth. He is pretty extensive, this is just one video but he has several more on his YouTube page.
Exercise science portion of his YouTube
Posted on 9/16/21 at 11:06 pm to BurningHeart
LINK
Andrew Huberman did a fantastic podcast on this. Broke down rep schemes for bodybuilding, strength, optimal testosterone production, etc. But more importantly, gave the scientific why behind it in great detail. Quite fascinating.
Incredible episode.
Andrew Huberman did a fantastic podcast on this. Broke down rep schemes for bodybuilding, strength, optimal testosterone production, etc. But more importantly, gave the scientific why behind it in great detail. Quite fascinating.
Incredible episode.
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