ACSM, ASEP and the fundamentals of resistance exercise

[Guest guest]

I thought I should post a link to the full copy of the ACSM position

stand on resistance training for those who have not seen it. Find it

here:

http://www.acsm-msse.org/pt/pt-core/template-journal/msse/media/0202.pdf

However, of equal interest in relation to the spirited discussions that

have been ongoing re power training, HIT, machine weights, number of

sets etc, is this paper from the American Society of Exercise

Physiologists titled:

A CRITICAL ANALYSIS OF THE ACSM POSITION STAND ON RESISTANCE TRAINING:

INSUFFICIENT EVIDENCE TO SUPPORT RECOMMENDED TRAINING PROTOCOLS

Find the full document here (long):

http://www.asep.org/files/OttoV4.pdf

Controversial would be an understatement. I had been aware of the ACSM

position document but I had not seen this before, although I am aware

that some trainers are not impressed with JEPonline.

Here is the summary and recommendations:

1. Select a mode of exercise that feels comfortable throughout the

range of motion. There is very little evidence to support the

superiority of free weights or machines for increasing muscular

strength, hypertrophy, power, or endurance.

2. Choose a repetition duration that will ensure the maintenance of

consistent form throughout the set. One study showed a greater strength

benefit from a shorter duration (2s/4s) and one study showed better

strength gains as a result of a longer duration (10s/4s), but no study

using conventional exercise equipment reports any significant

difference in muscular hypertrophy, power, or endurance as a result of

manipulating repetition duration.

3. Choose a range of repetitions between three and 15 (e.g., 3-5, 6-8,

8-10, etc.). There is very little evidence to suggest that a specific

range of repetitions (e.g., 3-5 versus 8-10) or time-under-load (e.g.,

30s versus 90s) significantly impacts the increase in muscular

strength, hypertrophy, power, or endurance.

4. Perform one set of each exercise. The preponderance of resistance-

training studies shows no difference in the gains in muscular strength,

hypertrophy, power, or endurance as a result of performing a greater

number of sets.

5. After performing a combination of concentric and eccentric muscle

actions, terminate each exercise at the point where the concentric

phase of the exercise is becoming difficult, if not impossible, while

maintaining good form. There is very little evidence to suggest that

going beyond this level of intensity (e.g., supramaximal or accentuated

eccentric muscle actions) will further enhance muscular strength,

hypertrophy, power, or endurance.

6. Allow enough time between exercises to perform the next exercise in

proper form. There is very little evidence to suggest that different

rest periods between sets or exercises will significantly affect the

gains in muscular strength, hypertrophy, power, or endurance.

7. Depending on individual recovery and response, choose a frequency of

2-3 times/week to stimulate each targeted muscle group. One session a

week has been shown to be just as effective as 2-3 times/week for some

muscle groups. There is very little evidence to suggest that training a

muscle more than 2-3 times/week or that split routines will produce

greater gains in muscular strength, hypertrophy, power, or endurance.

The paper is long because the authors systematically dissect each

recommendation of ACSM, analyzing and refuting, where necessary, their

references.

I make no judgement here on the value of this paper, other than to say

it is worth reading -- even if only to get a perspective from another

professional society.

Gympie, Australia

**** This is what the American College of Sports Medicine (ACSM) has to

say in their position stand summary:

>Progression Models in Resistance Training for Healthy Adults. Med.

Sci. Sports Exerc. Vol. 34, No. 2, 2002, pp. 364–380. Kramer W.J. et

al.****