Summary
Resistance training is crucial for overall health and wellness, particularly for women at risk of osteoporosis due to age. It should be done in a supervised, fun environment and combined with an energy deficit to promote weight loss. Protein plays a vital role in resistance training and should be doubled from the recommended daily allowance, with quality proteins rich in leucine. Muscle growth can occur across a wide range of loading spectrums, and lighter loads are beneficial for those with joint issues or injuries. Training to failure beyond the body's capacity is not advisable, and the RIR of one to three repetitions from failure is a good recommendation.
Multi-joint exercises are more time-efficient than single-joint exercises, and advanced training methods such as supersets and drop sets can help shorten workout time. Recovery is also important, and heat generally does not have negative effects on muscles, while cold-water immersion may help reduce soreness but can disrupt muscle protein synthesis. Deload periods are beneficial, and blood flow restriction (BFR) training has limited overall use. Dr. Brad Schoenfeld emphasizes the importance of an evidence-based approach to training that considers individual factors such as genetics, lifestyle, stress, sleep, nutritional status, and goals to promote optimal muscle adaptations and recovery.
