I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have had both hips replaced and a heart valve replacement due to a genetic condition.
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The procedure was one set of four to six sluggish representatives of strength training on 5 various makers.% Strength Increase in Leg Strength Over Several Years. Now imaging rather acquiring more than 60% in strength in the same duration, simply by doing one 20 minute exercise a week. And the workouts were done on the new “Nautilus One” devices, a new variation of the classis Nautilus devices developed by the late Arthur Jones, an early advocate of high intensity strength training.
Nautilus One Leg Press Machine.
Over the course of a couple of years, working out for less than 20 minutes a week, you can improve your strength by about 50%, by working hard. Consider that most non-active grownups lose a lot of muscle mass and strength with age. Now imaging instead getting more than 60% in strength in the very same period, just by doing one 20 minute workout a week.
Released by bionicOldGuy.
The research study followed numerous thousand participant for a few years. The protocol was one set of 4 to six sluggish associates of strength training on 5 various machines. The resistance was chosen so that failure (inability to complete another lift), would take place somewhere in the variety of 4 to 6 associates, and more resistance contributed to a station when you can surpass 6.
February 22, 2021February 20, 2021.
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% Strength Increase in Leg Strength Over Several Years. Outcomes From Other Stations were similar. (https://osf.io/preprints/sportrxiv/eq485).
There are a couple of other aspects of this study that were fascinating. It is an example of a high intensity strength protocol, which Ive talked about somewhere else. And the workouts were done on the brand-new “Nautilus One” machines, a new variation of the classis Nautilus machines developed by the late Arthur Jones, an early advocate of high intensity strength training. Jones would have approved of the procedure used in this study. Go hard, when a week. Keep enhancing progressively. I found out about the fascinating and vibrant Mr. Jones on Clarence Basss website.
I learned of this fascinating research study on Alex Hutchinsons column “Sweat Science”. It it soon to be published in Plos One however here is a link to a preprint. If you do one set of strength training, when a week, on several exercises that cover significant muscle groups, it will result in substantial strength gains early on and continued improvement throughout numerous years.
If you do one set of strength training, as soon as a week, on a number of workouts that cover significant muscle groups, it will lead to substantial strength gains early on and continued improvement over the course of a number of years.