When less is more

Researchers have found that weightlifters could do less and get stronger by changing the amount they lift each session.

The researchers compared the average weights lifted by two groups over six weeks: one using a traditional training method of a ‘one rep max’ – the maximum weight an athlete could lift – and one using a load velocity profile, where the weights were tailored so they lift either more or less at each session.

All, who used the load velocity profile became stronger despite lifting less overall during the six week period, said the research.

“The velocity-based training enabled us to see if they were up or down on their normal performance and thus adjust the load accordingly. It’s about making sure the athlete is lifting the optimal load for them, on that particular day,” said study lead author Harry Dorrell from the University of Lincoln in the UK.

“If you lift too little then you won’t stimulate the body as you intend to; but if you lift too much you’ll be fatigued, which increases the risk of injury,” Dorrell added.

According to the researchers, traditionally, the one rep max would be used to dictate the weight load for all sessions.

The findings can be used to improve muscular strength and power, and have positive implications for the management of fatigue during resistance training. —IANS