6/28/2023 0 Comments Muscle enduranceResults held true independent of whether testing was conducted in exercises for the upper or lower body. low- (≤60% 1RM) load training based on pooled data from 14 included studies. For example, a recent meta-analysis reported a moderate to large effect size (ES) difference (ES = 0.58) favoring high- (>60% 1RM) vs. Meta-analytic data of this metric shows a clear advantage to using heavier compared to lighter loads when the number of sets are similar between conditions. Strength is most commonly assessed via 1RM testing that involves the performance of dynamic constant external resistance exercise using either free weights or exercise machines. Psychological factors are believed to be involved as well, as repeated heavy load lifting may help lifters acclimate to exerting a maximal effort however, the psychological contribution to strength-related adaptations remains equivocal. demonstrated greater increases in percent voluntary muscle activation and electromyographic amplitude when performing leg extension RT to failure with 80% 1RM compared to 30% 1RM over a 6-week study period. In support of this theory, Jenkins et al. It is theorized that training in the “strength zone” enhances neuromuscular adaptations that facilitate force production. The leftward aspect of the repetition continuum has been referred to as the “strength zone” (see Figure 1), indicating optimum gains in this parameter are attained by the performance of 1 to 5 repetitions per set. Strength can be broadly defined as the ability to produce maximum force against an external resistance. The nuances and implications of this paradigm are discussed herein. Based on the evidence, we propose a new paradigm whereby muscular adaptations can be obtained, and in some cases optimized, across a wide spectrum of loading zones. The purpose of this paper is to critically scrutinize the research on the repetition continuum, highlight gaps in the current literature, and draw practical conclusions for exercise prescription. However, emerging research challenges various aspects of the theory. Subsequent research by Anderson and Kearney from 1982 and Stone et al., 1994 provided, in part, additional support to Delorme’s hypothesis, forming the basis of what is now commonly accepted as theory. Support for the repetition continuum is derived from the seminal work of DeLorme, who proposed that high-load resistance exercise enhances muscle strength/power while low-resistance exercise improves muscular endurance, and that these loading zones are incapable of eliciting adaptations achieved by the other. Schematic of the repetition continuum proposing that muscular adaptations are obtained in a load-specific manner. The repetition continuum proposes that the number of repetitions performed at a given magnitude of load will result in specific adaptations as follows: Loading recommendations are typically prescribed along what has come to be known as the “repetition continuum,” also known as the “strength-endurance continuum” (see Figure 1). How these acute responses translate into long-term adaptations remains somewhat contentious. Evidence indicates that alterations in training load can influence the acute metabolic, hormonal, neural, and cardiovascular responses to training. The magnitude of load, or amount of weight lifted in a set, is widely considered one of the most important of these variables. Evidence indicates that optimizing these adaptations requires manipulation of RT variables. These adaptations include, but are not limited to, increases in muscle strength, size, and local muscular endurance. Resistance training (RT) is well-established as an effective interventional strategy to enhance muscular adaptations.
0 Comments
Leave a Reply. |