Christian Amdi - Fysioterapeut & Personlig Træner

Christian Amdi - Fysioterapeut & Personlig Træner Kvalitetstræning i Aarhus. Jeg hjælper folk med at blive stærkere og smertefri

Fysioterapeut og Personlig Træner
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These results suggest that for every 100 competition entries, 3–4 are likely to end without a total. This may differ acr...
04/06/2026

These results suggest that for every 100 competition entries, 3–4 are likely to end without a total. This may differ across sexes, weight classes, and with experience, but that will be covered in future posts.
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Squats were the most common cause of bomb-outs, which is perhaps unsurprising for several reasons. It is the first lift of the competition, meaning lifters have less opportunity to gauge both their strength on the day and the judging standards before committing to their attempts. It is also the lift most proximate to weigh-ins, making it more susceptible to the lingering effects of weight manipulation. Finally, nerves are likely at their highest during the squat, which may contribute to technical errors, particularly in less experienced lifters.
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As the competition progresses, bomb-out rates decrease. By the time lifters reach bench press, they have had a chance to settle, recalibrate their attempt selection, and allow rehydration to take effect. Deadlift bomb-outs are the rarest of all, which likely reflects both the accumulated benefits of the above and the fact that the deadlift is the least technically demanding lift with the fewest criteria to fail on.

🇩🇰 Safety-bar squat er en alsidig øvelse der kan tjene flere formål afhængigt af situation og atlet. De fire nævnte årsa...
02/06/2026

🇩🇰 Safety-bar squat er en alsidig øvelse der kan tjene flere formål afhængigt af situation og atlet. De fire nævnte årsager er de primære for min brug af den, men der findes uden tvivl flere. Ikke alle har adgang til en safetybar, og det er heller ikke en forudsætning for optimal træning. Alle ovenstående træningsmål kan opnås med andre varianter: front squat og high bar squat er typiske alternativer til formål 1, 2 og 4, mens tempo- og pausevarianter også kan bruges til formål 3. Valget af variant afhænger af udstyrstilgængelighed, atletens behov og hvor aggressiv interventionen skal være (jo større kontrast fra low bar, jo større forskel i stimulus).
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🇬🇧 The safety-bar squat is a versatile exercise that can serve multiple purposes depending on the situation and the athlete. The four reasons outlined above are the primary ones behind my own use of it, though there are undoubtedly more. Not everyone has access to a safety bar, and that is not a prerequisite for optimal training. All of the above training goals can be achieved with other variations: front squats and high bar squats are typical alternatives for purposes 1, 2, and 4, whilst tempo and pause variations can also address purpose 3. The choice of variation depends on equipment availability, the athlete’s needs, and how aggressive the intervention needs to be (the greater the contrast from low bar, the greater the difference in stimulus).

🇩🇰 Akut vægtmanipulation er ekstremt udbredt i styrkeløft, og selvom dets anvendelse har sin berettigelse for at maksime...
31/05/2026

🇩🇰 Akut vægtmanipulation er ekstremt udbredt i styrkeløft, og selvom dets anvendelse har sin berettigelse for at maksimere mængden af muskelmasse i en vægtklasse, viser dette og andre studier, at det ikke er uden konsekvenser. Vi har efterhånden en relativt god forståelse af, at større vægttab resulterer i større negativ affekt, men der mangler stadig forskning i effekten på objektivt målt ydeevne, hvor meget en effektiv rehydrering kan afhjælpe, og hvordan dette gøres bedst muligt.

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🇬🇧 Acute weight manipulation is extremely common in powerlifting, and while its use has its place for maximising muscle mass within a weight class, this and other studies show that it is not without consequences. We now have a reasonably good understanding that greater weight loss is associated with greater negative affect, but research is still lacking on the effect on objectively measured performance, how much effective rehydration can mitigate these effects, and how best to achieve it.

Reference:
Kwan et al. (2026): The Magnitude of Rapid Weight Loss Affects Subjective Stress and Recovery in Elite Powerlifters at the World Championships: An Exploratory Analysis

🇩🇰 Disse fund antyder at en middagslur kan medføre væsentlige mentale forbedringer, som i kombination med de tidligere p...
26/05/2026

🇩🇰 Disse fund antyder at en middagslur kan medføre væsentlige mentale forbedringer, som i kombination med de tidligere påviste præstationsforbedringer sandsynligvis vil forbedre træningskvaliteten.
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Det er interessant at de positive effekter ikke blev påvist efter søvnunderskud. Dette kan skyldes at færre studier er udført herpå, og at den statistiske power simpelthen ikke er høj nok endnu. Omvendt kan det indikere at en middagslur ikke er tilstrækkelig til at kompensere for utilstrækkelig søvn: hvilket understreger at førsteprioriteten altid bør være en fast døgnrytme med tilstrækkelig søvn, og at middagslure primært bruges som supplement. Dertil anbefales det at lure tages tilstrækkeligt tidligt for at give de bedste resultater uden at gå ud over nattesøvnen.
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🇬🇧 These findings suggest that a daytime nap can produce meaningful psychological benefits, which, combined with previously documented performance improvements, are likely to enhance training quality.
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It is interesting that positive effects were not observed following sleep deprivation. This may reflect the limited number of studies conducted in this context, leaving statistical power insufficient to detect an effect. Alternatively, it may indicate that a nap is not enough to compensate for inadequate sleep, reinforcing that the priority should always be a consistent sleep routine with sufficient nightly sleep, with napping used primarily as a supplement. It is also recommended to nap sufficiently early in the day for the best results without compromising nighttime sleep.

Reference:
Boukhris et al. (2025): The effects of daytime napping on psychophysiological measures in physically active individuals and athletes: A systematic review, meta-analysis, and meta-regression, with assessment of the certainty of evidence

🇩🇰 Litteraturen antyder generelt, at lugtesalt forbedrer mental klarhed og arousal, mens de præstationsfremmende effekte...
24/05/2026

🇩🇰 Litteraturen antyder generelt, at lugtesalt forbedrer mental klarhed og arousal, mens de præstationsfremmende effekter er mere blandede. Rent mekanistisk bør lugtesalt tages meget tæt på løftet. I styrkeløftkonkurrencer er dødløft reelt det eneste løft, hvor man kan nå at starte inden den akutte effekt er væk. Når det kommer til performance, er ritualer dog vigtige: hvis lugtesalt giver oplevelsen af at være klar, skader det ikke.
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🇬🇧 The literature generally suggests that smelling salts improve mental clarity and arousal, while performance-enhancing effects are more inconsistent. Mechanistically, smelling salts should be used as close to the lift as possible. In powerlifting competition, the deadlift is realistically the only lift where you can begin before the acute effect dissipates. That said, rituals matter in performance: if smelling salts give you the feeling of being ready to lift, there is no harm in using them.

Reference:
Gavanda et al. (2025): The effects of acute ammonia inhalation on salivary cortisol concentration and bench press performance: a randomized, single‐blind crossover trial

For squat, the pattern is clear: inexperienced lifters carry a meaningfully higher failure rate on first and second att...
21/05/2026

For squat, the pattern is clear: inexperienced lifters carry a meaningfully higher failure rate on first and second attempts, supporting the hypothesis from the first post that early failures reflect nerves or poor preparation, leading to unrealistic attempt selection or poor lift ex*****on. Third attempt failure rate rises quickly with experience and then plateaus, likely reflecting growing (over-)confidence in top-end strength and an increasing willingness to chase placings or personal bests.
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Bench press shows similar improvements on first and second attempts with experience, but uniquely, third attempt success also improves. This suggests that with experience, lifters come to appreciate that competition bench press is not the place to take risks. Given its already elevated failure rate, the smarter play is to stay conservative and build the subtotal.
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Deadlift tells a different story. Experience does little to improve success rates. As lifters gain experience, deadlift attempt selection likely becomes increasingly strategic (chasing qualifications, podium places, or totals) which naturally drives failure rates up. This is a reasonable trade-off, but the ability to take those calculated risks depends on having built a strong enough position through squat and bench press first.

🇩🇰 Det samme princip gælder i andre sammenhænge: leg curls eller hip thrust før et hinge, triceps- eller brystisolation ...
19/05/2026

🇩🇰 Det samme princip gælder i andre sammenhænge: leg curls eller hip thrust før et hinge, triceps- eller brystisolation før et pres, og spare henholdsvis skulderen eller albuen for belastning. Den præcise sammensætning er ikke afgørende. Det vigtige er tankegangen om, hvorvidt balancen mellem load management og maksimering af effektiv træning opnås.
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🇬🇧 The same principle applies in other contexts: leg curls or hip thrusts before a hinge, triceps or chest isolation before a press: sparing the shoulder or elbow from excessive load. The precise combination matters less than the underlying principle: whether the right balance between load management and maximising effective training is being achieved.

🇩🇰 Dagens studie støtter op om, at løftere generelt involverer hofteleddet i stigende grad med øget belastning. Hvorvidt...
18/05/2026

🇩🇰 Dagens studie støtter op om, at løftere generelt involverer hofteleddet i stigende grad med øget belastning. Hvorvidt det primært skyldes, at hofteleddet bærer den største relative belastning, eller at knæleddets kapacitet udtømmes tidligere, kan ikke siges med sikkerhed. Givet low bar squattets generelle hoftedominans kombineret med et betragteligt fokus på dødløft i styrkeløfteres træning, er min personlige fortolkning dog, at et øget fokus på styrkelse af knæekstension er vigtigere end yderligere fokus på hofteekstension.
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🇬🇧 This study supports the notion that lifters generally rely on the hip joint to a greater extent as load increases. Whether this is primarily because the hip bears the greatest relative load, or because the knee joint reaches its capacity earlier, cannot be determined with certainty. Given the general hip dominance of the low-bar squat combined with the considerable focus on deadlifting in powerlifters’ training, my personal interpretation is that a greater emphasis on strengthening knee extension is more important than further prioritising hip extension.

Reference:
Pürzel et al. (2026): Differences in hip, knee, and ankle joint moments during squats across load intensities, gender classes, and performance level in elite powerlifters

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