ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

about us

/

contact

/

05.02.2018


Building upper body strength? Train your legs with less weight

Building upper body strength? Train your legs with less weight
Strength athletes who want to make their upper body stronger, will train their upper muscle groups with heavy weights. The muscles in their lower body, on the other hand, they can better train with lighter weights. This is shown by a human study published by sports scientists at the University of Central Florida in the Journal of Strength & Conditioning Research.

Study
The researchers divided 20 men aged 18-35, who had been training with weights for a long time, into 2 groups - an HI group and an MP group. All men had about the same training schedule. They did as much of the same exercises on the same days.

HP The men in this group trained all their muscle groups with 88-90 percent of the load with which just 1 rep was possible [1 repetition maximum]. With that weight they made 4 to 5 reps.

MP The men in this group trained their lower body muscle groups with 65-70 percent of the load with which just 1 rep was possible. With that weight they made 10-12 reps. The men trained their upper body muscle groups like the HI group.

Results
The MP group got stronger at the bench press than the HI group did. In the MP group the 1 rep maximum increased the most in the MP group. The power - say: the speed - that the men could develop at the bench press, increased the most in the MP group as well.


Building upper body strength? Train your legs with less weight


Building upper body strength? Train your legs with less weight


Building upper body strength? Train your legs with less weight


Conclusion
"The results of this study confirm the hypothesis that lower body training can affect upper-body adaptations to a high-intensity training program in experienced, resistance-trained men", the researchers wrote. "Results of this study provide evidence to support the use of different training schemes for upper and lower body during the same training period for optimizing upper body adaptations in men."

"In particular, greater improvements in upper body maximal strength and power can be achieved using high-volume training programs to optimize upper body adaptations to resistance training."



"It also may provide support for the use of a multifocal approach to program design, similar to what may be used in nonlinear training programs."

Source:
J Strength Cond Res. 2018 Jan;32(1):13-8.

More:
This is the optimal cessation period before a competition for weightlifters, strongmen and powerlifters 29.01.2018
What time do you work out? In the longer term it does matter 16.01.2018
Just started with strength training? Training to failure isn't necessary, making enough sets is... 15.01.2018

Archives:
Strength Training


Periodised resistance training just as effective if you surprise your muscles with changing weights
Croatian sports scientists summarised findings in a meta-study.

Strength training results in more muscle growth when combined with heat treatment
Strength training may result in more muscle mass if athletes also expose their muscle three times a week to a heat source that raises the temperature of their muscles by 4 degrees Celsius.

Cardio and strength training: not on the same day
There are 1001 arguments to do both strength training and cardio training, but it's also crystal clear that the types of training can compromise each other.