EVIDENCE-BASED RESISTANCE TRAINING RECOMMENDATIONS
Really good review of the clinical studies involving strength training, below the summary and recommendations from the article.....
*All credit goes to the authors of the above linked article ofcourse.
Persons should train until momentary muscular failure to actively recruit all of the available motor units and muscle fibres, as opposed to a pre-determined number of repetitions.
Load and Repetition Range
Persons should self-select a weight >80% 1RM and perform repetitions to failure. Evidence suggests this is optimal for maximising strength and muscular endurance gains, whilst helping to improve bone mineral density.
Persons should select resistance type based on personal choice, although evidence appears to suggest that resistance machines might have a lower risk of injury than free-weights.There appears to be no difference in strength gains between using free-weights, machines or other resistance types.Free weights and sport specific movements show no enhancement in sporting performance or force throughout that movement.
Persons should maintain steady force production throughout a range of motion, and reduce external forces such as momentum; movements should be of a pace that maintains muscular tension, not ballistic or explosive in nature.Faster movements cause greater peaks in both muscular and ground reaction forces which likely transfer through joints and connective tissue, potentially causing injury.
Volume of Exercise, Frequency and Periodization
Persons can obtain appreciably the same strength gains by performing only a single set of each exercise 1 x / 2 x week, compared to higher volume workouts.Persons should train when they feel physically and mentally ready to do so. Both physical and mental fatigue have the potential to negatively affect a workout and/or muscular growth and development.No specific periodized routine is unequivocally supported within the literature.
Persons should consider their somatotype and that their genetics will dictate their muscular growth and development. Previous success with a routine is not evidence that it is optimal, genetic differences might dictate interpersonal differences in volume and frequency.