In this special episode of the Barbell Medicine Podcast, Dr. Jordan Feigenbaum welcomes back friend of the show, Dr. Sohee Carpenter, PhD, to share her latest insights following the completion of her PhD in Sports Science from the Auckland University of Technology.
We dive deep into the research from her recently published paper in the European Journal of Sports Science, exploring a highly relevant question for strength athletes and the general population alike: How do high-intensity circuit training (HICT) and traditional strength training compare?
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Key Topics Covered:
- PhD Research Deep Dive: Dr. Carpenter breaks down her study, which compared HICT against traditional resistance training in trained women over an eight-week period. The groups performed the same exercises, sets, and reps, and pushed to similar proximity to failure, with the key difference being the rest periods.
- The Results: Find out the surprising, yet encouraging, findings regarding strength gains and muscle growth between the two popular training modalities. The results suggest that for many, personal preference, time constraints, and gym logistics should be the deciding factors for training style—as long as you push close to technical failure.
- Circuit Training & Time Efficiency: We discuss why circuit training is a popular option for time efficiency—her study's circuit group completed their sessions in approximately 50-55 minutes, compared to 70-75 minutes for the traditional group.
- Coaching Loved Ones: Dr. Carpenter shares her personal experience and advice on training her 64-year-old mother. We cover how she successfully addressed barriers like accountability and self-efficacy, starting with short, positive sessions (initially only 20 minutes) and gradually progressing to longer, more challenging workouts.
Resources:
- Original podcast
- Effects of High Intensity Circuit versus Traditional Strength Training on Physiological Responses in Trained Women in the European Journal of Sports Science.
Timestamps:
00:00 Introduction and Background
05:02 Research Focus: Circuit Training vs. Traditional Resistance Training
10:00 Study Design and Methodology
14:58 Findings and Implications of the Study
21:36 Optimizing Group Workouts
30:21 Training Family: A Personal Journey
39:40 The Challenge of Progression in Strength Training
41:57 Individual Differences in Training and Motivation
46:00 Overcoming Barriers to Exercise for Older Adults
50:00 Encouraging Loved Ones to Start Exercising
Find Dr. Sohee Carpenter:
- Instagram/Social Media: @Soheefit
- Website: https://soheefit.com/
Resources Page: https://www.barbellmedicine.com/resources/
Template Quiz: https://www.barbellmedicine.com/template-quiz/
Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at support@barbellmedicine.com
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