What is effective weight training?


Effective weight training incorporates a clear progression approach and considers the proportion of weight relative to one's maximum capability. Here are some principles discussed by and his guest :

  1. Progressive Overload: Aim to increase the load by 3-5% per week to promote strength and potentially hypertrophy. This could mean increasing the weight you lift slightly every week. The type of exercise being performed might influence the increments, particularly if it involves higher weights 1.

  2. Rep Range and Load: Utilize loads ranging from 30% to 80% of your one-rep maximum for various benefits. Sets should be taken to failure or near failure to stimulate muscle growth and strength. Higher percentages within this range (around 80%) will focus more on strength while lower percentages (around 30%) cater to hypertrophy. The intensity of your workouts is crucial, and performing workouts to or close to failure is a significant predictor of their effectiveness 2.

  3. Combining Methods: Incorporate various techniques like eccentric overload, where the muscle lengthens under tension, which has been shown to be effective for strength gains. This advanced technique involves loading the muscles with weights higher than one's max during the lowering phase of a lift 3.

    Effective Weight Training

    Andy Galpin shares a simple and effective approach to weight training that involves increasing load or volume by 3-5% per week. This can be combined with other types of weight training, such as speed and power exercises, and can be used in various periodization strategies.

    Huberman Lab

    Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series
  4. Diversification: Beyond mere lifting, including different exercise forms like throws or sprints which are less fatiguing can complement traditional weight training and promote aspects like speed and power without significantly increasing workout fatigue 1.

The combination of these factors — incremental load increase, a broad range of lifting intensities, and integration of varied exercise forms — contributes to an effective weight training regime.