Evidence-based resistance training recommendations

[Pseudonym]

Here's an article my physio sent me, published in Medicina Sportiva by a couple of UK universities. In it, they have a bit of a dig at the American College of Sports Medicine's recommendations methods on the best training methods for strength fitness. The ACSM, they say, "has come under heavy criticism for misrepresentation of research, lack of evidence and author bias."

In recent years evidence-based medicine has become the norm and it is generally accepted that medical treatment should be based on the best available medical evidence gained from the scientific method. However, it appears that in exercise science such a method is still not wholly applied by those entrusted to provide guidelines for efficacious resistance training. Unfortunately, many of the recommendations provided in the ACSM position stand were bereft of supporting scientific evidence, and, even more worryingly, many of the references cited simply did not support the statements made. Therefore, in the spirit of scientific practice we have compiled the present piece as evidence-based recommendations for resistance training.

Ouch!

 

Anyway, what are these recommendations? Well, they cover

• Intensity, Load & Repetition Range
• Resistance Types
• Repetition duration
• Volume of Exercise, Frequency and Periodization
• Genetic Factors and Their Implications

 

I'm attaching the full article for those who want more details, but here's one of the most interesting points... There appears to be no difference in gains between using free-weights, machines or other resistance types. However, machines appear to offer a much lower likelihood of injury than free weights and are thus preferable from a safety perspective.

So far, I've only skim-read this, so hopefully some of our more advanced members can digest it properly and weigh in with their thoughts.

ebrtr-Fisher1_0.pdf

[Darkmanx]

I find it funny how they take a dig at the ASCM yet the Americans are light years ahead in athlete development and so is china. Just my opnion.