Variable Resistance Training Effective Way to Gain Strength

Variable resistance training methods increase resistance toward the end of the range of motion. When using Universal Gym and Nautilus machines, this is accomplished by increasing the lever length during the lift, or by adding resistance gradually through the use of bands or chains. A meta-analysis by Miguel Soria-Gila and colleagues from the University of Granada in Spain combined the results of seven studies comparing variable resistance and constant resistance-training programs during seven weeks of training. Athletes gained more strength using variable resistance than traditional weight training. These studies used recreationally fit people, so it is not clear whether the results apply to more accomplished strength athletes. (Journal Strength Conditioning Research, 29: 3260-3270, 2015)

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