No Time to Lift?
Here is a useful summary produced by Iversen et al. (2021) to help construct training programmes for strength and hypertrophy when time is a limiting factor! How much and heavy should you train? - Perform ≥4 weekly set per muscle group - Increase volume when possible (up to 10+weekly sets), depending on time constraints - Use 6–15 RM load for strength and hypertrophy - Lighter loads (15–40 RM) can be used if training is performed close to failure What should you train? - Perform at least one lower body exercise, and one pulling-, and one pushing exercise for the upper body (preferably bilateral, multi-joint exercises) E.g. squats, rows and bench press - Use free weights based on training goals, availability and personal preference - Elastic bands and bodyweight are viable for home-based training Time saving training strategies: Drop-sets, rest-pause training and supersets - Roughly halves training time compared to traditional training - Primarily beneficial for hypertrophy - Not advised for heavy compounds Warm-up and stretching - Stretching should only be prioritized if an important goal is to increase mobility as resistance training in itself promotes improvements in this outcome - General warm-up should not be prioritized when time is of an essence - Specific warm-up can be useful when training with heavy loads >80% of 1RM Iversen, V.M., Norum, M., Schoenfeld, B.J., Fimland, M.S. (2021) No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med.
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Andrea working on deadlift form, picking up the basics fast and starting to put more weight on the bar.
. What influences success in training? Carol Dweck suggests that there are two mindsets that athletes have about the way they perceive their talents and abilities. These mindsets are a collection of beliefs that determine their interpretation / response to situations or events. . Growth mindset - Welcome challenges and struggles. Understand this is important for learning and development to occur. - Believe that success is driven by hard work and failures are part of learning. - Understand critical feedback is helpful for achieving goals. - Inspired by the success of others . Fixed mindset - Avoid anything that does not come easy. - Believe that something that requires effort is beyond their capability. When faced with a setback the response may be to run away, give up or try to hide from the problem. - Sees feedback as an attack and ignores it. - Jealous of other people's success and frustrated by their own perceived lack of success. . Almost every truly great athlete has had a growth mindset and research suggests this way of thinking nurtures a healthier attitude towards practice, learning, overcoming setbacks and improving performance over time. I'd argue that this can be applied to success in other areas of life too such as work or personal growth. Growth mindsets are developed over time through experience, guidance and deliberate practice. Nobody ever has a growth mindset 100% of the time and it is important to become aware of any situational triggers that may activate a fixed mindset. . Dweck, C.S. (2009) Mindsets: Developing talent through a growth mindset. Olympic Coach, 21 (1), pp.4-7. |
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Canterbury Strength Weightlifting Club
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