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Looking for ideas for your workout?
Looking for strength & conditioning research to help up your performance, strength, or workouts?
This page has resources for you.
Strength & Conditioning Research
Strength & Conditioning Research
S&C research brings out new ideas on a regular basis - how to train, what to train, how to improve performance. We break it all down here:
Partial vs Full Range of Motion Resistance Training - Which is better?
Partial vs Full Range of Motion Resistance Training - Which is better?
A 2023 meta-analysis (review of research) shows there is not a large difference between partial vs full range of motion resistance training, at least not statistically. However, sport-specificity plays a large role in training. Does your sport need full range of motion through the joint you're working on?
Some muscles are more activated in certain areas depending on the joints they cross or the motion being done. For example, hamstrings act both at the knee and the hip. The upper and lower part of the hamstrings can be more active depending on which joint is moved. Partial ROM exercises can be beneficial at working each section of the same muscle. For further information and exercise examples, watch this YouTube video.
Rest Intervals - How Much Time Between Sets?
Rest Intervals - How Much Time Between Sets?
Multiple research review papers give us a breakdown of different rest intervals based on training goals. Perhaps not what you hear on TikTok or other social media, but rest intervals for hypertrophy should be only 1-2 minutes in duration.
Why? Because sets should be performed before full recovery in order to maximise hypertrophy. This is due to greater acute levels of growth hormone during hypertrophy workouts.
For more info on rest intervals for strength gains (yes, only 1-3 minutes!), check out this systematic review.
Have you ever dreamed of working out like a professional athlete? Now you can!
Have you ever dreamed of working out like a professional athlete? Now you can!
Check out these workout videos and more from Team GB Olympic athletes available from the BBC, including HIIT workouts, balance workout sessions, and guided stretching, all geared for working out at home.
Home Workout: The Scientific 7 Minute Workout
Home Workout: The Scientific 7 Minute Workout
Brought to you by the American College of Sports Medicine and the New York Times, this 7-minute workout is an efficient and effective workout for the whole body. Check out the video from pro trainer Chris Jordan (click the red button) or if you want to be guided through the workout set to your own music, check out the Non-Music version with cool 8-bit animation.
Home Workout: Dance is Exercise!
Home Workout: Dance is Exercise!
Only have 20 minutes? Get a workout in with this 20 minute dance routine - it has great reviews, features good music, and is easy to follow.
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