Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones

  title={Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones},
  author={Gerson Eduardo Rocha Campos and Thomas Luecke and Heather K Wendeln and Kumika Toma and Fredrick C. Hagerman and Thomas F. Murray and Kerry E. Ragg and Nicholas A Ratamess and William J. Kraemer and Robert S. Staron},
  journal={European Journal of Applied Physiology},
Abstract. [] Key Method Subjects were divided into four groups: a low repetition group (Low Rep, n=9) performing 3–5 repetitions maximum (RM) for four sets of each exercise with 3 min rest between sets and exercises, an intermediate repetition group (Int Rep, n=11) performing 9–11 RM for three sets with 2 min rest, a high repetition group (High Rep, n=7) performing 20–28 RM for two sets with 1 min rest, and a non-exercising control group (Con, n=5).

Planned intensity reduction to maintain repetitions within recommended hypertrophy range.

Reducing load 5-10% in each set should allow maintenance of 8-12RM loads for most sets of resistance exercise.

Strength And Muscular Adaptations Following 6 Weeks Of Rest-Pause Versus Traditional Multiple-Sets Resistance Training In Trained Subjects.

Resistance training performed with the rest-pause method resulted in similar gains in muscle strength as traditional multiple-set training, but greater gains in localized muscular endurance and hypertrophy for the thigh musculature.

The Chronic Effects of Low- and High-Intensity Resistance Training on Muscular Fitness in Adolescents

It is suggested that both high- load, low-repetition and moderate-load, high-rePETition resistance training can be prescribed to improve muscular fitness in untrained adolescents.

Comparison of Early Phase Adaptations for Traditional Strength and Endurance, and Low Velocity Resistance Training Programs in College-Aged Women

Investigation of the effects of a six-week low velocity resistance training program on various performance measures as compared to a traditional strength (TS) and a traditional muscular endurance (TE) resistanceTraining program found muscular strength improved with LV training however, TS showed a larger improvement.

Divergent Performance Outcomes Following Resistance Training Using Repetition Maximums or Relative Intensity.

It is demonstrated that RISR training yielded greater improvements in vertical jump, rate of force development, and maximal strength compared to RM training, which may partly be explained by differences in the imposed training stress and the use of failure/non-failure training in a well-trained population.

Muscular Adaptations and Psychophysiological Responses in Resistance Training Systems.

The DS and RP systems have a potential role in training programs aiming to promote muscle strength and localized muscular endurance adaptations, respectively, however, RP may promote higher training monotony than DS and TRAD, even though the other psychophysiological responses are similar.

Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy

When low to high intensities of RT are performed with volume-matched, all intensities were effective for increasing muscle strength and size; however, 20% 1RM was suboptimal in this regard, and only the heavier RT intensity was shown superior for increasing strength and CSA compared to low intensities.

The Effect of Rest Interval Length on Sustainability of Repetitions during Resistance Training for Front Femoris Muscles

The results showed results demonstrate significantly decline in repetitions completed between the first set and each subsequent set thereafter, irrespective of the rest condition, and results demonstrate significant difference in the total repetitions between RIL1 and RIL3 and between Ril2 and Ril3 (P ˂0.05).

Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men.

Findings indicate that heavy load training is superior for maximal strength goals while moderate loadTraining is more suited to hypertrophy-related goals when an equal number of sets are performed between conditions.

Effects of Varied Versus Constant Loading Zones on Muscular Adaptations in Trained Men.

Findings indicate that both varied and constant loading approaches can promote significant improvements in muscular adaptations in trained young men.



Effects of three resistance training programs on muscular strength and absolute and relative endurance.

Abstract The effects of three resistance training programs on muscular strength and on absolute and relative muscular endurance were investigated. Forty-three male college students were randomly

Effects of high-intensity resistance training on untrained older men. I. Strength, cardiovascular, and metabolic responses.

  • F. HagermanS. Walsh K. Ragg
  • Medicine
    The journals of gerontology. Series A, Biological sciences and medical sciences
  • 2000
The results show that skeletal muscle in older, untrained men will respond with significant strength gains accompanied by considerable increases in fiber size and capillary density and older men may not only tolerate very high intensity work loads but will exhibit intramuscular, cardiovascular, and metabolic changes similar to younger subjects.

The Effects of 4 and 10 Repetition Maximum Weight-Training Protocols on Neuromuscular Adaptations in Untrained Men

It is suggested that 4RM and 10RM weight-training protocols equated for volume produce similar neuromuscular adaptations over 10 weeks in previously untrained subjects.

Importance of eccentric actions in performance adaptations to resistance training.

The results indicate that omission of ecc actions from resistance training compromises increases in strength, probably because intensity is not optimal.

Strength/Endurance Effects From Three Resistance Training Protocols With Women

Fifty college women were randomly assigned to one of three resistance training protocols that employed progressive resistance with high resistance/low repetitions (HRLR), medium resistance/medium

Influence of eccentric actions on skeletal muscle adaptations to resistance training.

Three different training regimens were performed to study the influence of eccentric muscle actions on skeletal muscle adaptive responses to heavy resistance exercise, and changes in fibre type composition and capillary frequency were manifest after detraining.

Influence of two different modes of resistance training in female subjects.

The results suggest that during the early phase of resistanceTraining two different modes of resistance training may have similar effects on muscle CSA and isokinetic strength in untrained females.

Endurance training as a determinant of strength and fatigability.

It was concluded that the primary effect of low resistance endurance training was the enhancement of muscular strength.

Skeletal muscle fiber area alterations in two opposing modes of resistance-exercise training in the same individual

It is suggested that endurance exercise preceding strength exercise in an isolated muscle group maximized fiber area adaptations to exercise stress, and consideration should be given in exercise and rehabilitation programs to the muscle cellular adaptations evidenced in different orders of training, particularly if muscular strength is considered important.

Cardiovascular and muscular adaptations to combined endurance and strength training in elderly women.

Data suggest that greater improvements in sub-maximal time to fatigue and strength is achieved when resistance training is added to an aerobic training programme in healthy elderly women.