050 Low Load, High Rep Training Effective with Elite Weightlifters

Vital with Paul Weber

Previous studies that demonstrated the efficacy of low load resistance training were on less trained subjects, not elite athletes.
Until recently, the proposed explanation for these findings was neuronal adaptation common among novices.
This was a preliminary study that sought to test this training methodology with elite athletes.
18 Elite Korean Weightlifters trained 3x a week over 8 Weeks in one of three groups:
Light – 30-60% 1RM
Heavy – 60-90% 1RM
Blended
Back Squat 1RM, Isometric Trunk Strength, Skeletal Muscle Mass and Growth Hormone significantly and similarly increased between all groups.
Creatine Kinase and Lactate Dehydrogenase (markers of muscle damage) increased significantly in all groups but was significantly higher in the 2 groups who lifted heavy.
These findings are preliminary but challenge the conventional training practices of elite weightlifters.
There may be potential for shorter recovery times and the ability to accumulate more total work with low load, high volume training even in advanced and elite trainees.
Training more, but with less intensity is an interesting subject of further exploration.
https://www.mdpi.com/1422-0067/24/23/17079