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.
#Hypertrophy training rest time free#
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. 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.
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