High Load Vs. High Velocity Lifts

High Load Vs. High Velocity Lifts There are a lot of different techniques you can incorporate to get more out of your efforts under a pile of plates. Consider the findings of a study published in the Journal of Strength and Conditioning Research that compared the hypertrophy (muscle growth) effects of high load low velocity to high velocity low load training.

A dozen subjects performed 3 sets of half squats for 12 reps with the barbell weighed down at 70% of their one rep max (1RM). A week later, they changed the same exercise up with 6 high velocity sets of 12 reps using just 35% of their 1RM. Because subjects spent more time under tension, and exerted greater force and power during the high-velocity session, the increased work output forced muscle adaptations equal to if not better than what was accomplished with low velocity heavy load training.

True Strength Moment: Each of these training routines offers unique benefits, and the longer you stick with either one the harder it becomes to keep knocking down personal bests. Optimize your training by switching from one strategy to the next after 6 to 8 weeks, or whenever you feel like you're hitting a plateau. Read today's ABB Performance Blog for tips on developing explosive power for team sports.
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