Effect Of Proximity To Failure During Resistance Training On Bench Press Strength

Abstract

PURPOSE: To compare changes in bench press one-repetition maximum (1RM) between training programs with different proximities to failure using the repetitions in reserve (RIR)-based rating of perceived exertion (RPE) scale. METHODS: Fourteen males (height: 175.77 ± 5.72 cm, body mass: 80.15 ± 13.12 kg, bench press one-repetition maximum-1RM relative to body mass: 1.27 ± 0.12) with ≥2 yrs of bench press experience were assigned to one of two groups: 1) 4-6 RPE, n = 7 (4-6 RIR) or 2) 7-9 RPE, n = 7 (1-3 RIR) for 8wks. Pre and post 1RM strength testing was performed 48 hours before the first training session and 48 hours after the last training session, respectively. Both groups performed the bench press 3x/wk on non-consecutive days (e.g., Mon., Wed., Fri.) using the same number of sets and repetitions on an undulating resistance training program, which linearly decreased repetitions throughout. Weeks 1-3 consisted of 10, 8, and 6 repetitions on sessions 1, 2, and 3, respectively; weeks 4-5 consisted of 9, 7, and 5 repetitions; and weeks 6-7 consisted of 8, 6, and 4 repetitions. Week 1 served as an introductory week in which fewer sets were performed at a lower RPE. Week 8 served as a taper with 4 and 2 repetition days on session 1 and session 2, respectively, followed by post-testing in session 3. In weeks 2-7 (i.e., main training period), 10 weekly sets were performed. Subjects were instructed to select a load in which the set ended with 4-6 RPE or 7-9 RPE. A repeated measures ANOVA was used to assess 1RM changes and independent t-tests compared relative intensity (% of 1RM) and relative volume (% of 1RM × reps). RESULTS: Significant increases in 1RM bench press strength were observed in both the 4-6 RPE group (104.79 ± 27.90 to 114.93 ± 24.35 kg; p < 0.01; +10.91%; g = 0.30) and 7-9 RPE group (103.07 ± 19.58 to 112.86 ± 18.39 kg; p < 0.01; +9.98%; g = 0.29); however, no significant group × time interactions were observed (p > 0.05). No significant differences were observed between the 4-6 RPE and 7-9 RPE groups for relative intensity (80.1 ± 4.23 vs. 83.9 ± 3.15% of 1RM; p = 0.083) or relative volume (377.0 ± 18.24 vs. 393.5 ± 15.34 kg; p = 0.093). CONCLUSIONS: Our findings indicate that resistance training with 4-6 RPE and 7-9 RPE produce similar bench press strength improvements.