Q: How can we assess which training programs will lead to the largest increases in strength?

A: Long-term studies assessing the training

variables of the programs

Training variables include:- Relative load (percentage of 1RM)- Volume- Proximity to muscular failure- Frequency- Rest period duration- Range-of-motion- Repetition speed- Muscle action (eccentric or concentric)

Relative load (high/low) – the studies

Relative load (high/mod) – the studies

Relative load – the conclusions

Trained subjects: Little evidence available

Untrained subjects:High loads superior to low loadsLittle difference between high and moderate loads

Volume – the studies

Volume – the conclusions

Trained and untrained subjects:Higher volumes superior to lower volumes

Muscular failure – the studies

Muscular failure – the conclusions

Trained and untrained subjects:Training closer to failure probably superior

Frequency (more volume) – the studies

Frequency (more volume) – the conclusions

Trained subjects:Little evidence

Untrained subjects:Higher frequency (more volume) = greater strength gains

Frequency (same volume) – the studies

Frequency (same volume) – the conclusions

Trained subjects:Higher frequency (same volume) = more strength gains

Untrained subjects:Higher frequency (same volume) = possibly slightly greater strength gains

Rest periods – the studies

Rest periods – the conclusions

Trained and untrained subjects:Longer rest periods superior to short rest periods

Range-of-motion (ROM) – the studies

Trained subjects:Little evidence

Untrained subjects:Greater strength gains from larger ROM

Range-of-motion – the conclusions

Repetition speed – the studies

Repetition speed – the conclusions

Trained and untrained subjects:Fast bar speeds probably superior

Muscle action – the studies

Muscle action – the studies

Muscle action – the conclusions

Trained and untrained subjects:Isokinetic training, eccentric superiorIsoinertial training: conflicting evidence

SummaryVariable Untrained Trained

Relative load High loads superior to low loadsLittle difference between high and moderate loads

Little evidence

Volume More volume = greater strength gains More volume = strength gains

Muscular failure

Closer to failure = greater strength gains Closer to failure = greater strength gains

Frequency Higher frequency (more volume) = greater strength gainsHigher frequency (same volume) = possibly slightly greater strength gains

Little evidence for higher frequency (more volume)Higher frequency (same volume) = more strength gains

Rest period duration

Longer rest periods superior to short rest periods

Longer rest periods superior to short rest periods

Range-of-motion

Greater strength gains from larger ROM No evidence

Repetition speed

Faster bar speeds probably superior Faster bar speeds probably superior

Muscle action Isokinetic training, eccentric superiorIsoinertial training: conflicting evidence

Isokinetic training, eccentric superiorIsoinertial training: conflicting evidence

For strength: use moderate-to-high relative loads, high volumes, long rest periods, fast repetition speeds, and

train closer to muscular failure

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