Interessant3 #88
The Science of Exercise, Late Bloomers, European Accelerationism | Three Interesting Things for W/C 2024-05-05
🧬 Optimising Strength and Hypertrophy in Limited Time
This meta review of the available evidence by Schoenfeld et. al. outlines strategies for effective strength training within constrained schedules, emphasising multi-joint exercises and minimal sets per muscle group weekly. It’s essentially the 80/20 of strength training. Here’s a TL;DR:
Weekly Training Volume: Emphasised over frequency, with a minimum recommendation of 4 weekly sets per muscle group, using a 6–15 RM loading range. Higher repetitions up to 40 are also effective if reaching volitional failure.
Equipment Use: Conventional equipment is preferred for heavy multi-joint exercises, especially for the lower body, but resistance bands are a viable alternative when such equipment isn't available.
Repetition Velocities and Rest Intervals: Faster repetition velocities are more time-efficient. Untrained individuals should have 1–2 min rest intervals, while trained individuals need at least 2 min.
Drop Sets: Drop sets can reduce workout duration significantly without impacting training volume or hypertrophy, suitable for time-pressed individuals.
Discover efficient training strategies including a template exercise regime.
🌸 Celebrating Late Bloomers
Ever feel old or that you’re underachieving? It’s probably a case of survivorship or availability bias. This collection of 50 inspiring stories shines a light on people who, for various reasons, achieved greatness in their respective fields later in life. It’s a testament to the power of persistence and the potential for success at any age. My favourite is quite possibly this one:“Robin Chase was a stay-at-home mother with an MBA before she founded Zipcar, aged forty-two.”
🇪🇺 European Accelerationism - eu/acc: A New Ideological Wave
European Accelerationism is an emerging ideology focused on spearheading societal and technological advancements in Europe. In my latest article, I discuss European Doomerism and make the case that the data does not warrant a pessimistic outlook. I do however make five policy recommendations to accelerate European progress, I hope you enjoy it:
Join us next week for three more intriguing topics that challenge the norm and expand your horizons! ✌️
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