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Weight lifter question re: losing strength and size
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Weight lifter question re: losing strength and size - February 25, 2005 6:07:00 AM
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Nicole Matoushek PT MPH CSHE CEES
Posts: 708
Joined: January 15, 2005
From: St. Petersburg, FL
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I am in search for some literature or clinical expertise in the sports PT arena, I appreciate your assistance.
I have a friend, 40-ish, avid weight lifter, recently underwent shoulder surgery for acromioplasty. He typically works out each body part 2 times a week. Due to age, time restraints and the stress on his body, he wants to reduce his workouts to 1 time per week per body part. He is concerned about losing mass and strength with this reduction in exercise.
Is there any research out there documenting the frequency, duration and intensity of weight lifting workouts for muscle size and strength maintainence vs. building?
What has been your clinical or experience in this? It appears as if there are many involved with weight lifting, both professionally and personally. Thank you.
Nicole
_____________________________
Nicole Matoushek, PT, MPH, CSHE, CEES
http://www.ErgoRehabinc.com
http://www.ErgoRehabBlog.com
http://www.ComputerAccessoriesOnlineStore.com
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Re: Weight lifter question re: losing strength and size - February 27, 2005 5:03:00 PM
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VagusX
Posts: 208
Joined: March 26, 2003
From: Savannah, GA, USA
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What kind of lifter is he? Is he a power lifter, body builder or recreational lifter. 1 body part per week is what I do and i continue to increase my size and strength of muscle all the time. Sorry that I don't have any direct literature for you but I do know that 5-7 day is needed to rest the muscle and restructure before doing the same muscle group again.
As far as protocol my only suggestion is for you to tell him to keep his exercises pain free and to also avoid impinging shoulder activities i.e. get rid of shoulder press above 90 degree GH FF/ABD.
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Re: Weight lifter question re: losing strength and size - February 27, 2005 6:06:00 PM
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Nicole Matoushek PT MPH CSHE CEES
Posts: 708
Joined: January 15, 2005
From: St. Petersburg, FL
Status: offline
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Thank you for your response. He is a busy professional, so although he used to lift for body building he is more of a recreational lifter at this time. If I may ask, if you are lifting 1 body part per week and continuing to increase your size and strength, how many reps and sets do you do of each exercise? At what intensity are you lifting? That may be all I need to pass along to him.
Thank you
Nicole
_____________________________
Nicole Matoushek, PT, MPH, CSHE, CEES
http://www.ErgoRehabinc.com
http://www.ErgoRehabBlog.com
http://www.ComputerAccessoriesOnlineStore.com
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Re: Weight lifter question re: losing strength and size - February 28, 2005 8:08:00 AM
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apolipo
Posts: 112
Joined: December 22, 2004
From: Grand Rapids, MI
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The last I knew, working at 75-90% 1RM was considered the way to go to increase muscle mass. This involves reps in the 3-7 range with weight that allows only that many reps. If done with the proper level of intensity (both in regards to mental focus and weight used), 1-2 sets can be sufficient. This level of intensity takes an experienced lifter with good baseline strength as well as good understanding of their own body.
Obviously, this gentlman should not be attempting this sort of workout with his upper body until cleared by his surgeon and treating PT.
mike t
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Re: Weight lifter question re: losing strength and size - February 28, 2005 5:11:00 PM
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Brian Schiff, PT, CSCS
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Joined: September 11, 2004
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I would like to clarify that 10 reps is considered to be 75% of 1 RM for lifting protocols. In regard to hypertrophy (muscle size/appearance) most bodybuilding routines are based on an 8-12 rep routine. Consistent research has shown that 3 sets of this type of training is effective for muscle hypertrophy.
It has also been shown that multiple sets is better than 1 set for increasing strength. My advice would be to work within this range in a pain free manner. Loading the tissue with heavier loads and fewer reps might necessitate longer recovery periods.
I feel your client could elect to do lifting three times per week - one total body day and two other days splitting the body parts. This allows him to still train each part twice per week and maintain his goals. If he reduces to one time per week, it will be harder to maintain his size without using extremely intense loads (poses a greater risk for irritation) and is probably not recommended consistently due to his age and goals at this point.
It is also possible to get a quality workout in 40 minutes or less by performing blocks of resistance exercises (2-3 in successsion) as opposed to traditional lifting where one exercise is done at a time. This is how I train myself and I can tell you it has not affected my strength or appearance. Hope this is helpful.
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Re: Weight lifter question re: losing strength and size - March 1, 2005 4:34:00 AM
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apolipo
Posts: 112
Joined: December 22, 2004
From: Grand Rapids, MI
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Brian brings up some good points. If I could add to his comment on doing 2-3 exercises in succession. I have often done this as what is called a "push/pull" routine. In other words, perform an exercise for one body part (incline DB press) followed immediately by an exercise for an antagonistic body part (lat pulldown). If you want to work in a third exercise, I usually pick a relatively uninvolved body part (calf raises) or an oft ignored area (abs, forearms, etc.).
This seems to save time and helps provide balance to your routine and balance among antagonistic muscle groups.
mike t
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