Effect of a Learning Trial on Self-Selected Resistance Training Intensity

Abstract

Previous research in our lab has shown that individuals self select loads for resistance training that fall below the accepted threshold for overload, and additionally do not lift to volitional fatigue. This may be due to a lack of perceptual experience regarding appropriate load and effort. It was hypothesized that a learning trial of appropriate overload may help in more effective load selection. PURPOSE: The purpose of this study was to determine the effects of a brief resistance training learning trial on subsequent self-selected resistance training load. METHODS: A control group of 8 (5 women, 3 men) and a learning group of 8 (4 women, 4 men) novice weight lifters were recruited. No significant differences existed in baseline data or initial strength between the two groups. The control group (CG) (age = 21.0± 2.4y, ht = 66.8 ± 2.9 in, Weight= 142.0 ± 40.5 lbs, % fat= 16.0 ± 4.8) received an orientation and fitting to selecterized strength machines (seated bench, leg extension, back row, bicep curl, tricep extension, shoulder press). On a subsequent training day, CG were asked to self-select a training load, while blinded to the actual loads. Subjects completed 2 sets and as many repetitions as they desired. The Learning Group (LG) (age = 20.9+ 3.5y, ht = 69.3 ±3.9 in, Weight= 172.8 ± 55.8 lbs, % fat= 20.1 ± 8.2) received an initial orientation, and also was tested for estimated 1RM for the seated bench press. On a subsequent day LG completed 2 sets of the seated bench press at 75% of estimated 1RM, and were encouraged to lift until failure. On a third day, LG subjects completed a self selected training day identical to the CG. Both groups were assessed for estimated 1RM for each exercise on a separate day following all trials. Comparisons between CG and LG were made using independent-means t tests (p <.05) RESULTS: There were no significant differences in 1RM between groups. Bench press load selected was significantly greater for LG (63.4 ± 6.4 % 1RM) compared to CG (50.3 ± 12.0%). However there were no significant differences in self selected load for any of the other exercises. There were also significant differences for number of repetitions or RPE between groups. The range of loads selected was 39.3% 1RMto 63.4% 1RM. CONCLUSIONS We conclude that a learning trial of bench press exercise to teach the participant to self select a sufficient overload is specific only to the exercise, and does not transfer to other exercises. Additional intervention is needed to ensure proper load selection and effort.