The following is a review article published by Dave Smith & Stewart Bruce-Low, identifying what protocols can be recommended for resistance training based not on tradition or fashion, but on evidence. This article is a follow up to their earlier article that was published in Dec 2004 in the Journal of the American Society of Exercise Physiologists titled “Strength Training Methods and the Work of Arthur Jones”

I highly recommend you to download it and have a read.  It challenges most exercise orthodoxy that cloud the truth and goes on to proves what science recommends for proper resistance training.

To summarize

Do one set of each exercise to muscular failure

Work each muscle group no more than twice a week

Move slowly and smoothly during each repetition

Keep the repetitions in the range of 8 to 12 for optimal increases in strength & endurance.



About Karthik
I am an IART certified High Intensity Trainer. After countless searches and futile attempts at finding the truth about proper training methods, I finally have learnt, practiced and am now willing to share the knowledge to enable everyone that visits my blog to benefit. Thanks to all my friends and guides who have brought me to this level and have given me the confidence to do this.

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