Lofton Training

Head Coach & GM 460 Fitness, Head Motivator at Lofton Training. I train and write programs for athletes of all ages 💪.

[Brad Schoenfeld, PhD @BradSchoenfeld]

Less than one-quarter of the population performs resistance training on a regular basis. Time is considered the primary barrier to participation.

It shouldn't be.

An emerging body of evidence shows that as little as two 30-minute resistance training sessions per week can produce meaningful improvements in strength, muscle hypertrophy, functional capacity, and various health-related outcomes.

Several years ago we published a paper titled, "No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy" (PMID: 34125411) that detailed time-saving strategies for workouts. Here are some of the highlights:

1. Training efficiency can be enhanced by emphasizing bilateral, multijoint exercises performed through a full range of motion.
2. Incorporating techniques such as supersets, drop sets, and rest-pause training can reduce session duration by about half compared to traditional approaches, while still maintaining overall volume load.
3. When using moderate to higher repetition ranges, specific warm-ups may be largely unnecessary, and cool-downs are not essential.
4. Resistance training performed through a full range of motion can improve flexibility, minimizing the need for dedicated stretching unless further gains in range of motion are required for daily activities.

https://t.co/EjnlUfuYGE

Bottom line: Just lift 💪

#noexcuses

[Brad Schoenfeld, PhD @BradSchoenfeld]

Honored to have contributed to the updated ACSM Position Stand on Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. This was a major undertaking that synthesized findings from all related systematic reviews to develop recommendations aligned with the current body of evidence. It was truly a collaborative effort among all co-authors. Particular kudos to @mackinprof for leading the project and fostering inclusivity throughout the process. #gottalift

https://t.co/NJLmUflaRD

[Lofton Training @CoachJLofton]

@StrengthDebates Like these for many different reasons, but top of the list is they are such a good stretch!

[Lofton Training @CoachJLofton]

@StrengthDebates https://t.co/lawcgwbV5d

[Lofton Training @CoachJLofton]

@Kowuorowuor2 @StrengthDebates Think I missed it when I originally saw it. I’ll try it both ways.

[Lofton Training @CoachJLofton]

Ahead of his time.

[AJAC @AJA_Cortes]

Lee Haney has the absolute best nutrition and training strategies of any Mr. Olympia for both performance and longevity

Articulate and well reasoned

He's in his mid 60s, never had a major injury, picture of vitality

[Lofton Training @CoachJLofton]

I call this exercise Band Plank Round The World. (Can't say it's the most pithy name, but it pretty much describes what's happening here.) Band Plank Round The World is not just a great core exercise, it's also a fantastic exercise for the shoulders and scaps.

[Lofton Training @CoachJLofton]

Whether you’ve got tight calves & ankles or tight shoulders or all of the above, this is should be a “go to” exercise for loosening up. Come up on your tippy toes and then drive your heels and your head towards the floor. Even one set of 8 to 10 reps can work wonders.

[Lofton Training @CoachJLofton]

Lunges in all their variations are great for leg strength and hypertrophy, and deficit DB reverse lunges are some of my favorites

[Lofton Training @CoachJLofton]

@StrengthDebates This is quality. I really like the first exercise (the one you like least 😂) with the dowel. I haven’t seen that before. Will use with my younger athletes that struggle with straight lines on the RDL.

[Lofton Training @CoachJLofton]

@thekramernation @BC_MSoccer @BCEagles 💯

[Lofton Training @CoachJLofton]

@BC_MSoccer @BCEagles Pathetic.

[Lofton Training @CoachJLofton]

Our shoulders are notorious for storing tension. Here's an effective way to not only open up your shoulders but also triceps (back of the arm), lats (back), and obliques (core). I've dubbed it the DeJager Band Stretch after the person who first introduced it to me. #mobility

[Lofton Training @CoachJLofton]

Shoulders, lats, obliques, and hips. This is one of my favorite ways to loosen up. Use it all the time with my athletes.
#MovementPrep

[Lofton Training @CoachJLofton]

Literally heard this yesterday from a parent.

[Gerry DeFilippo @Challenger_ST]

Parent: “Were going to the facility that does sports specific training. My 9 year old needs the competitive edge.”

The training:

[Lofton Training @CoachJLofton]

I like to end the week with sprints.
#AirAssault
#EchoAssault
#AssaultBike

[David Sinclair @davidasinclair]

Muscle mass predicts lifespan better than BMI or weight - so get moving and get lifting

[Lofton Training @CoachJLofton]

Three exercises for a stronger core.
#Core

[Lofton Training @CoachJLofton]

@ML_Morgan @SpartanBSB 👏