You do have a strength training program, don’t you?
I recently finished reading Hillfit: Strength, an ebook by Chris Highcock of Conditioning Research. One of the scientific review articles he cites in support of his exercise recommendations is an eye-opener. Evidence-Based Resistance Training Recommendations is available free online. It’s published in Medicina Sportiva, which I’m not familiar with. I’ll confess I’ve read little of the hard-core literature on the science of strength training. It’s one of my more recent interests.
The review article has already got me questioning some of my notions, such as how often to work out, number of reps moving a weight, speed of moving a weight, and whether I should stick with free weights. Why not see if your dogma is supported? Worth a look.
I haven’t read Chris’s book, but I came across the resistance-training article a few months ago on his blog.
As you said, an eye-opener.
If you’re interested in further reading, here are some links:
Click to access OttoV4.pdf
Here’s a quote from your second link:
“…this critical analysis demonstrates how most of the claims and opinions in the resistance training peer-reviewed literature remain unsubstantiated.”
And from your first link (2004):
“In fact, the preponderance of resistance-training studies suggest that simple, low-volume, time-efficient, resistance training is just as effective for increasing muscular strength, hypertrophy, power, and endurance—regardless of training experience—as are the complex, high-volume, time-consuming protocols that are recommended in the Position Stand [of the American College of Sports Medicine].
So is the Hillfit book worth buying? What would Chris say about kettlebells? I am planning on training with one.