I'm discussing the truth about "Lifting Heavy" in group fitness.
Sources (Research Show Notes)
- Schoenfeld BJ et al. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res, 30(7):1805-12. PMID: 26605807
pubmed.ncbi.nlm.nih.gov - Grgic J et al. (2017). The effects of short versus long inter-set rest intervals on measures of muscle hypertrophy: A systematic review. Eur J Sport Sci, 17(8): 983-993. PMID: 28641044
pubmed.ncbi.nlm.nih.gov - McKendry J et al. (2016). Short inter-set rest blunts resistance exercise-induced increases in myofibrillar protein synthesis in young males. Exp Physiol, 101(7): 866-82. PMID: 27126459
pubmed.ncbi.nlm.nih.gov
pubmed.ncbi.nlm.nih.gov - Schoenfeld BJ. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res, 24(10): 2857-2875.
journals.lww.com - “Give it a rest” Meta-analysis (Singer et al. 2024). Inter-set Rest Interval Duration and Muscle Hypertrophy: A Bayesian Meta-Analysis. Frontiers in Sports and Active Living. DOI: 10.3389/fspor.2024.1429789
frontiersin.org
Topics:
- (00:08) - Are strength training classes worth doing?
- (06:14) - This is the problem with "lift heavy"
- (13:01) - Why does rest period matter?
- (36:32) - It's not just about aesthetics
- (41:17) - Hearing this in the spirit I intended
