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

@article{Chestnut1999TheEO,
  title={The Effects of 4 and 10 Repetition Maximum Weight-Training Protocols on Neuromuscular Adaptations in Untrained Men},
  author={James L Chestnut and David Docherty},
  journal={Journal of Strength and Conditioning Research},
  year={1999},
  volume={13},
  pages={353-359}
}
The purpose of this study was to identify and compare the strength, cross-sectional area, specific tension, and anthropometric changes elicited by 4 repetition maximum (RM) and 10RM weight-training protocols in untrained subjects. Twenty-four men (24.17 6 1.76 years) volunteered to participate and were randomly assigned to either the 4RM group or the 10RM group. Training was performed 3 times per week for 10 weeks; free weights were used to exercise the forearm extensors and flexors. The 4RM… 

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