PURPOSE: The authors tested different loading schemes for the number of repetitions completed during multiple sets of resistance exercise. METHODS:Twenty-four resistance-trained men (age 24.0 ± 4.5 y, body mass 78.3 ±10.2 kg, height 177 ± 7 cm) were tested over a 5-wk period. During week 1 a 10-repetition maximum (10RM) in the leg press was determined. During weeks 2-5 subjects completed 4 bouts of leg presses, in a randomized fashion, consisting of 4 sets with 60 s of interset rest. Set 1 of each bout was performed with 10RM, with differing intensity for sets 2-4 as follows: (1) 10RM load for all sets (CON), (2) 5% load reduction after each set (RED 5), (3) 10% load reduction after each set (RED 10), and (4) 15% load reduction after each set (RED 15). RESULTS: Significant (P < .05) decreases in repetitions completed across sets were observed in CON (sets 2, 3, and 4) and RED 5 (sets 3 and 4). Significant increases in repetitions completed across sets (2, 3, and 4) were observed in RED 10 and RED 15 (P < .05). RED 5 (8.3 ± 0.9 repetitions) and RED 10 (12.0 ± 1.1 repetitions) allowed subjects to maintain the majority (>60%) of sets in the range of 8-12 repetitions, whereas both CON and RED 15 resulted in <50% of sets in the range of 8-12 repetitions, with the majority of sets performed <8 repetitions for CON and >12 repetitions for RED 15. CONCLUSION: Reducing load 5-10% in each set should allow maintenance of 8-12RM loads for most sets of resistance exercise.
RCT Entities:
PURPOSE: The authors tested different loading schemes for the number of repetitions completed during multiple sets of resistance exercise. METHODS: Twenty-four resistance-trained men (age 24.0 ± 4.5 y, body mass 78.3 ±10.2 kg, height 177 ± 7 cm) were tested over a 5-wk period. During week 1 a 10-repetition maximum (10RM) in the leg press was determined. During weeks 2-5 subjects completed 4 bouts of leg presses, in a randomized fashion, consisting of 4 sets with 60 s of interset rest. Set 1 of each bout was performed with 10RM, with differing intensity for sets 2-4 as follows: (1) 10RM load for all sets (CON), (2) 5% load reduction after each set (RED 5), (3) 10% load reduction after each set (RED 10), and (4) 15% load reduction after each set (RED 15). RESULTS: Significant (P < .05) decreases in repetitions completed across sets were observed in CON (sets 2, 3, and 4) and RED 5 (sets 3 and 4). Significant increases in repetitions completed across sets (2, 3, and 4) were observed in RED 10 and RED 15 (P < .05). RED 5 (8.3 ± 0.9 repetitions) and RED 10 (12.0 ± 1.1 repetitions) allowed subjects to maintain the majority (>60%) of sets in the range of 8-12 repetitions, whereas both CON and RED 15 resulted in <50% of sets in the range of 8-12 repetitions, with the majority of sets performed <8 repetitions for CON and >12 repetitions for RED 15. CONCLUSION: Reducing load 5-10% in each set should allow maintenance of 8-12RM loads for most sets of resistance exercise.
Authors: James J Tufano; Jenny A Conlon; Sophia Nimphius; Lee E Brown; Alex Petkovic; Justin Frick; G Gregory Haff Journal: J Hum Kinet Date: 2017-08-01 Impact factor: 2.193