EFFECTIVENESS OF 0.5 LB INCREMENTS IN PROGRESSIVE RESISTANCE EXERCISE.

Abstract

933 Traditional progressive resistance exercise (PRE) requires adding repetitions (reps) at a constant load. The load is increased by 2.5 lbs. or more and the lifter works at the new load until reaching the original number of reps and subsequently increases the load again. This investigation examined the use of small increments during the bench press and triceps press exercises. Subjects were randomly assigned to control (CON) (5 females, 5 males) and experimental (EXP) (5 females, 4 males) groups. Both groups trained for 8 weeks using traditional PRE. The first 4 weeks training consisted of 2 sessions per week, 3 sets to failure of each exercise while the second 4 weeks increased the number of sessions to 3 times per week. Subjects achieving 7 reps on the final set of an exercise increased the load at the next session by 5.0 lbs. (bench press) or 2.5 lbs. (triceps press). Following the initial training period, the CON group continued for another 8 weeks following the same protocol while the EXP group increased the load by 0.5 lbs. when finishing with 7 or 8 reps and 1.0 lbs. when achieving 9 or more reps. Males and females in both groups made significant increases in 1RM for both exercises (p<0.05). All groups except the female CON increased the number of reps to failure at 60% 1RM for the bench press exercise. The EXP groups increased loads 4 times as often as CON for the bench press and twice as often for triceps press. Both regiments proved effective for increasing strength over 8 weeks. However, subjects in the CON group reported more frustration over long periods between increasing loads. We conclude using small increment weights during PRE is an effective method for increasing strength.