High-repetition Resistance Training Research Articles

The Effects of Low-Load High-Repetition Resistance and Power Complex Training on the Rest Cortisol Levels and Lower Limb Isometric Strength Expression in Collegiate Boxers

The Effects of Low-Load High-Repetition Resistance and Power Complex Training on the Rest Cortisol Levels and Lower Limb Isometric Strength Expression in Collegiate Boxers

Effects of Low-Load, High-Repetition Resistance Training on Maximum Muscle Strength and Muscle Damage in Elite Weightlifters: A Preliminary Study

This study aimed to assess the impact of different resistance training (RT) loads and repetition on muscle damage, intramuscular anabolic signaling, and maximal muscle strength (MMS) in weightlifters. Eighteen male weightlifters were randomly assigned to 8 weeks of supervised RT regimes: high-load, low-repetition (HL), low-load, high-repetition (LH), and combination of HL and LH (COMBI). All groups exhibited a significant increase in skeletal muscle mass (SMM) and growth hormone levels, which ultimately contributed to improvement in MMS as indicated by 1-repetition maximum in the back squat and back muscle strength. Notably, while there were no significant changes in the mTOR protein, the phosphorylation of phosphorylation of p70 ribosomal protein S6 kinase 1 (p70S6K1), eukaryotic initiation factor 4E-binding protein 1 (4E-BP1), and eukaryotic elongation factor 2 (eEF2), which are involved in muscle cell growth, was significantly affected by the different training regimens. More importantly, LH-RT led to a significant reduction in muscle damage markers, creatine kinase (CK) and lactate dehydrogenase (LDH), suggesting reduced recovery time and fatigue. Our results demonstrated that the LH-RT paradigm could be a viable alternative for weightlifters to enhance MMS and muscle hypertrophy similar to HL-RT, while reducing RT-induced muscle damage, ultimately contributing to the enhancement of exercise performance.

Low-load High-repetition Resistance Training Generates Similar Post-exercise Whole-body Metabolism Increases Compared To High-load Low-repetition Training

Low-load High-repetition Resistance Training Generates Similar Post-exercise Whole-body Metabolism Increases Compared To High-load Low-repetition Training

Exercising for Insulin Sensitivity - Is There a Mechanistic Relationship With Quantitative Changes in Skeletal Muscle Mass?

Skeletal muscle (SM) tissue has been repetitively shown to play a major role in whole-body glucose homeostasis and overall metabolic health. Hence, SM hypertrophy through resistance training (RT) has been suggested to be favorable to glucose homeostasis in different populations, from young healthy to type 2 diabetic (T2D) individuals. While RT has been shown to contribute to improved metabolic health, including insulin sensitivity surrogates, in multiple studies, a universal understanding of a mechanistic explanation is currently lacking. Furthermore, exercised-improved glucose homeostasis and quantitative changes of SM mass have been hypothesized to be concurrent but not necessarily causally associated. With a straightforward focus on exercise interventions, this narrative review aims to highlight the current level of evidence of the impact of SM hypertrophy on glucose homeostasis, as well various mechanisms that are likely to explain those effects. These mechanistic insights could provide a strengthened rationale for future research assessing alternative RT strategies to the current classical modalities, such as low-load, high repetition RT or high-volume circuit-style RT, in metabolically impaired populations.

The effect of a 12-week resistance training intervention on leukocyte telomere length

Telomere dynamics are an active biological process and positive lifestyle factors such as exercise are proposed to potentiate their length. The aim of this study was to investigate the effect of a low-resistance, high-repetition resistance training intervention on leukocyte telomere length (LTL) and associated health parameters. 23 sedentary middle-aged adults volunteered for this study (16 female/7 male; age = 51.5 ± 4.9 years) and performed two one-hour sessions of Les Mills BODYPUMP™ per week for 12 weeks. Outcome measures were taken at baseline, after the training intervention and at 12-month follow-up. LTL remained unchanged following the training intervention (pre 0.819 ± 0.121 vs post 0.812 ± 0.114, p = 0.420), despite a borderline significant increase in hTERT expression (p = 0.050). Circulating levels of tumour necrosis factor alpha were reduced after the intervention (p = 0.001). At 12-month follow-up, subjects who returned to a sedentary lifestyle (n = 10) displayed shorter telomeres compared to their pre (p = 0.036) values. In conclusion, no changes were observed in LTL following the 12-week training intervention, despite improvements in molecular parameters associated with telomere dynamics. It appears continued long-term exercise (>12 months) is necessary to preserve LTL in previously sedentary individuals.

Effect of Equal Volume, High-Repetition Resistance Training to Volitional Fatigue, With Different Workout Frequencies, on Muscle Mass and Neuromuscular Performance in Postmenopausal Women.

Grzyb, K, Candow, DG, Schoenfeld, BJ, Bernat, P, Butchart, S, and Neary, JP. Effect of equal volume, high-repetition resistance training to volitional fatigue, with different workout frequencies, on muscle mass and neuromuscular performance in postmenopausal women. J Strength Cond Res 36(1): 31-36, 2022-This study examined the effects of equal volume, high-repetition resistance training (HRRT) performed to volitional fatigue, with different workout frequencies, on muscle mass and neuromuscular performance (strength, endurance) in untrained postmenopausal women. Subjects were randomized to perform HRRT 2 d·wk-1 (HRRT-2; 3 sets of 20-30 repetitions/set for elbow and knee flexion and extension) or 3 d·wk-1 (HRRT-3; 2 sets of 20-30 repetitions/set per exercise) for 8 weeks. Baseline and post-training assessments were made for muscle thickness, strength (1 repetition maximum [1RM]) and endurance (number of repetitions performed at 50% baseline 1RM) for elbow and knee flexor and extensor muscle groups. Significance was set at p < 0.05. There was a significant increase over time for all measures of muscle thickness, strength, and endurance (p < 0.005), with no differences between groups. Untrained postmenopausal women can expect to achieve similar improvements in muscle size, strength, and endurance when training 2 or 3 days per week, provided total weekly training volume is equal.

Increased maximum muscle strength and reduced muscle damage in elite weightlifters following low-load, high-repetition resistance training

Increased maximum muscle strength and reduced muscle damage in elite weightlifters following low-load, high-repetition resistance training

The Effect of Low-Resistance High-Repetition Resistance Training on Longer-Term Functional Adaptations and Total Athletic Score

Purpose: To determine the effect of 52 weeks of low-load high-repetition resistance training (BODYPUMPTM) on broader athletic performance in healthy adults. To identify if any relationship between the performance within the training program and athletic performance exists when measured independently. Methods: Twenty-six, apparently healthy adults: four males (age = 51.6 ± 4.0 years; height 178.8 ± 13cm and body mass = 82.4kg ± 6.5kg) and twenty-twofemales (age = 38.3 ± 7.0 years; height 163.5 ± 6cm and body mass = 58.6kg ± 4.5kg)participated in and completed the yearlong longitudinal cross-sectional study. All participants had trained with BODYPUMP™ for ≥ 1 year; this was their solemethod of training which they attended on average a minimum of twice a week.Isometric mid-thigh pull (IMTP) peak force (PF), 10m sprint time, counter movement jump (CMJ) height and the total score of athleticism (TSA)were all assessed. Results: Testing revealed that after 1-year total load (kg) relative to body weight (BW) has a strong correlation with isometric mid-thigh pull (IMTP) peak force (PF) (r=0.767), 10m Sprint (r=0.712), counter movement jump (CMJ) height (r=0.719) and the total score of athleticism (TSA) (r=0.721) as assessed by Pearson’s correlation p <0.05. Conclusions: This research demonstrates that BODYPUMP™ does have athletic carryover for some components of fitness (strength, power and speed). This study has shown that thetotal score of athleticism (TSA) is strongly correlated to lifting ability (r=0.721) within the training program.

Time to task failure of the contralateral untrained limb after high load-low repetition eccentric and low load-high repetition resistance training

Time to task failure of the contralateral untrained limb after high load-low repetition eccentric and low load-high repetition resistance training

Primary healthcare and the battle against childhood physical inactivity and obesity.

The physical activity pandemic is of particular concern with regard to children. Catherine Elliot of Lincoln University, New Zealand, Lee Stoner of Massey University, New Zealand, Michael Hamlin of Lincoln University and Mark Stoutenberg of the University of Miami, USA, consider the role of primary healthcare in the fight against childhood physical inactivity and obesity .Despite continued attention from health and government agencies across the globe, the physical inactivity pandemic continues to spread. This worrying trend is of particular concern with regards to children, who require regular physical activity to determine their optimal phenotype and prevent the early onset of lifestyle-related, cardio-metabolic diseases, of which obesity has garnered the most attention.[1] A recent meta-analysis by Stoner et al.[2] reported that physical activity is effective for promoting weight loss and improving cardio-metabolic health in overweight and obese adolescents. Stoner and colleagues also discuss the important role of general practitioners (GPs) in the fight against childhood physical inactivity and obesity.The American College of Sports Medicine (ACSM), through their Exercise is Medicine® (EIM) initiative, has made a call for physical activity to be considered by all GPs as a vital sign in every patient visit.[3] The EIM paradigm goes beyond pharmacotherapies to provide a more fully integrated system by implementing exercise prescriptions in healthcare systems. Prescribing exercise can manage a major cause of the root of these cardio-metabolic problems (i.e. physical inactivity) as opposed to pharmaceuticals which address only the resultant symptoms. Considering that New Zealand is a relatively contained industrialised country with high obesity rates[4] and a closed national healthcare system, the remainder of this article will discuss the possibility of EIM being uniformly instituted. Specifically, the discussion will focus on three important considerations: (1) the appropriate amount and form of exercise prescription, (2) the appropriate outcomes for monitoring success and (3) the medical education required for prescribing exercise and referring to an exercise specialist.[Image omitted: See PDF.]Appropriate Amount and Form of Exercise PrescriptionThe World Health Organization (WHO) recommends 6-17 year old children engage in at least 60 min of moderate-to-vigorous intensity physical activity (MVPA) every day.[5] In New Zealand, only 10% of secondary school students met these recommendations in 2012.[6] This low attainment rate may be at least partially attributable to the 'one-size-fits-all approach' to exercise prescription. For example, due to physical and cardiovascular constraints, obese children may experience discomfort and pain when engaging in conventional MVPA. However, resistance training has been shown to be well-tolerated by this population, and recent research suggests that high-repetition resistance training, combined with low-intensity aerobic exercise and behavioural modification, is the most effective exercise paradigm for improving body composition.[7] Furthermore, a recent study reported that obese individuals with high-strength fitness exhibit cardio-metabolic risk profiles similar to normal-weight, fit individuals.[8] Additional investigations are required to further confirm these exploratory findings in obese children and to determine how exercise prescription can best accommodate their needs.Appropriate Outcomes for Monitoring SuccessBody mass index (BMI) is commonly used by GPs to monitor changes in health; however, it is imperfectly associated with body composition, particularly among children,[9] and not necessarily an indicator of cardio-metabolic health. Among children, emerging evidence exists that cardiorespiratory fitness is a more indicative correlate of cardio-metabolic health than BMI,[10] suggesting its suitability as a vital sign for health. …

The Chronic Effects of Low- and High-Intensity Resistance Training on Muscular Fitness in Adolescents.

To compare the effects of high-load, low-repetition maximum (LRM) and low-load, high-repetition maximum (HRM) resistance training regimens on muscular fitness in untrained adolescents. Forty-five untrained adolescents of both sexes (13.7±0.8 years; 161.3±7.5 cm, 56.8±13.4 kg) were randomly assigned into one of three groups: 1) LRM (n = 17): volunteers performed three sets of 4-6-repetition maximum (RM); 2) HRM (n = 16): volunteers performed three sets of 12–15 RM; and 3) control (CON, n = 12). Training was performed two times a week for 9 weeks. After training, there were significant increases in 1 RM chest press (LRM = 14.8% and HRM = 14.2%, p<0.05) and squat (LRM = 26.4% and HRM = 25.7%, p<0.05), with no differences between the LRM and HRM groups (p>0.05). Additionally, muscular endurance increased significantly for the chest press (LRM = 14.5% and HRM = 21.8%, p<0.05) and squat test (LRM = 31.4% and HRM = 32.4%, p<0.05) following resistance training, with no difference between the LRM and HRM groups (p>0.05). These results suggest that both high-load, low-repetition and moderate-load, high-repetition resistance training can be prescribed to improve muscular fitness in untrained adolescents.

Low load, high repetition resistance training program increases bone mineral density in untrained adults.

High load, low repetition resistance training increases BMD in untrained adults; however, many older and untrained adults cannot maintain this type of strenuous program. Our goal was to evaluate whether a low load, high repetition resistance training program would increase BMD in untrained adults. Twenty sedentary, but otherwise healthy, adults (6 men and 14 women, age 28-63 yrs) completed a 27-week group exercise program. The participants were randomly assigned to one of two strength groups: one group completed full body, low load, high repetition weight training classes (S-WEIGHT), while the other group completed core focused fusion classes (S-CORE). Both groups also completed indoor cycling classes for cardiovascular conditioning. After a 3-week familiarization period, all participants completed a 12-week block of 5 fitness classes per week (3 cycling + 2 strength) and concluded with another 12-week block of 6 classes per week (3 cycling + 3 strength). We completed iDXA scans at baseline (week 3) and final (week 28). Compared to baseline, BMD significantly increased for S-WEIGHT in the arms (+4%, P<0.001), legs (+8%, P<0.01), pelvis (+6%, P<0.01) and lumbar spine (+4%, P<0.05), whereas BMD did not significantly change for S-CORE at any site. These results suggest that a low load, high repetition resistance training program may be an effective method to improve bone mass in adults.

High Repetition Resistance Training Improves Fixed Blood Lactate and Performance Parameters in Endurance Trained Individuals

High Repetition Resistance Training Improves Fixed Blood Lactate and Performance Parameters in Endurance Trained Individuals

Low-load high-repetition resistance training improves strength and gait speed in middle-aged and older adults.

To determine the effect of 26 weeks of low-load high-repetition resistance training (BodyPump™) on maximal strength, gait speed, balance and self-reported health status in healthy, active middle-aged and older adults. Two-group randomised control trial. Sixty-eight apparently healthy, active adults aged over 55 years completed either 26 weeks of BodyPump™ training (PUMP) or served as control participants (CON). The BodyPump™ group (n = 32, age = 66 ± 4 years) trained twice per week for 26 weeks while the control group (n = 36, age = 66 ± 5 years) continued with their normal activities. Leg-press and Smith-machine bench-press one repetition maximum (1RM), gait speed, balance, and self-reported health status were all assessed at baseline and follow-up. Significant group-by-time interactions in favour of the BodyPump™ group were found for leg-press 1RM (PUMP + 13%, CON + 3%, p = 0.007, partial eta(2) = 0.11), Smith-machine bench-press 1RM (PUMP + 14%, CON +5%, p = 0.001, partial eta(2) = 0.18), normal gait speed (PUMP + 23%, CON +9 %, p = 0.028, partial eta(2) = 0.08) and single leg balance right (PUMP + 24%, CON - 7%, p = 0.006, partial eta(2) = 0.12). There were no group-by-time interactions for health status measures. Three participants in the BodyPump™ group withdrew from training due to injury or fear of injury related to training. Low-load high-repetition resistance training in the form of BodyPump™ is effective at improving maximal strength, gait speed and some aspects of standing balance in adults over 55 years. The training was well tolerated by the majority of participants.

Light, High-Repetition Resistance Training Cannot Sustain Fat-Free Mass Developed using Low Repetitions at Heavier Loads

Light, High-Repetition Resistance Training Cannot Sustain Fat-Free Mass Developed using Low Repetitions at Heavier Loads

High Repetition Resistance Training Improves Fixed Blood Lactate at 4 mmol/l in Endurance Trained Individuals

High Repetition Resistance Training Improves Fixed Blood Lactate at 4 mmol/l in Endurance Trained Individuals

Effects of rest interval during high-repetition resistance training on strength, aerobic fitness, and repeated-sprint ability

The effect of altering the rest period on adaptations to high-repetition resistance training is not well known. Eighteen active females were matched according to leg strength and repeated-sprint ability and randomly allocated to one of two groups. One group performed resistance training with 20-s rest intervals between sets, while the other group employed 80-s rest intervals between sets. Both groups performed the same total training volume and load. Each group trained 3 days a week for 5 weeks [15- to 20-repetition maximum (RM), 2 – 5 sets]. Repeated-sprint ability (5×6-s maximal cycle sprints), 3-RM leg press strength, and anthropometry were determined before and after each training programme. There was a greater improvement in repeated-sprint ability after training with 20-s rest intervals (12.5%) than after training with 80-s rest intervals (5.4%) (P = 0.030). In contrast, there were greater improvements in strength after training with 80-s rest intervals (45.9%) than after training with 20-s rest intervals (19.6%) (P = 0.010). There were no changes in anthropometry for either group following training. These results suggest that when training volume and load are matched, despite a smaller increase in strength, 5 weeks of training with short rest periods results in greater improvements in repeated-sprint ability than the same training with long rest periods.

The Effects of Bodymax High-Repetition Resistance Training on Measures of Body Composition and Muscular Strength in Active Adult Women

The Effects of Bodymax High-Repetition Resistance Training on Measures of Body Composition and Muscular Strength in Active Adult Women

Factors that alter body fat, body mass, and fat-free mass in pediatric obesity.

The purpose of this study was to quantify the effects of exercise treatment programs on changes in body mass, fat-free mass, and body fat in obese children and adolescents. By using the meta-analytic approach, studies that met the following criteria were included in our analyses: 1) at least six subjects per group; 2) subject groups consisting of children in the 5- to 17-yr age range; 3) pretest and posttest values for either body mass, percent body fat, or fat-free mass (FFM); 4) used exercise as a mode of treatment (e.g., walking, jogging, cycle ergometry, high-repetition resistance exercise, and combinations); 6) training programs >or= 3 wk; 7) full-length publications (not conference proceedings); 8) apparently "healthy" children (i.e., free from endocrine diseases and disorders); and 9) published studies in English language journals only. A total of 120 investigations were located that addressed the issue of exercise as a method of treatment in pediatric obesity. Of those, 30 met our criteria for inclusion. Across all designs and categories, fixed-effects modeling yielded significant decreases in the following dependent variables: 1) percent body fat (mean = 0.70 +/- 0.35; 95% CI = 0.21 to 1.1); 2) FFM (mean = 0.50 +/- 0.38; 95% CI = 0.03 to 0.57); 3) body mass (mean = 0.34 +/- 0.18; 95% CI = 0.01 to 0.46); 4) BMI (mean = 0.76 +/- 0.55; 95% CI = 4.24 to 1.7), and 5) VO2max (mean = 0.52 +/- 0.16; 95% CI = 0.18 to 0.89), respectively. Significant differences were found as a function of the type intervention groups (exercise vs exercise + behavioral modification; P < 0.04); body composition assessment methods (skinfold vs hydrostatic weighing, DEXA, and total body water; P < 0.006); exercise intensity (60-65%, vs >or= 71% VO2max; P < 0.01); duration (<or= 30 min vs > 30 min; P < 0.03); and mode (aerobic vs aerobic + resistance training; P < 0.02). Stepwise linear regression suggested that initial body fat levels (or body mass), type of treatment intervention, exercise intensity, and exercise mode accounted for most of the variance associated with changes in body composition after training. Exercise is efficacious for reducing selected body composition variables in children and adolescents. The most favorable alterations in body composition occurred with 1) low-intensity, long-duration exercise; 2) aerobic exercise combined with high-repetition resistance training; and 3) exercise programs combined with a behavioral-modification component.

EFFECTIVENESS OF COMBINING SPRINT AND HIGH-REPETITION SQUAT RESISTANCE TRAINING IN ANAEROBIC CONDITIONING

1384 The benefits of using resistance training to improve strength, flexibility and muscular balance are well known. Indeed, most modern conditioning programs have some "strength" component incorporated into the overall training plan in order to improve an athlete's power during competition. In sports where anaerobic conditioning is vital, sprint training is utilized to condition the athlete for the demands of competition. Anecdotal evidence suggests that, in addition to improving strength, high-repetition resistance training may enhance anaerobic conditioning. The purpose of this study was to compare anaerobic conditioning in a group of 12 athletic male subjects (22 ± 4.1 years), using sprint training (ST) with a group of 12 athletic male subjects (21.4 ± 4.1 years), combining sprint training and high-repetition squat resistance training (RST), and a group of 12 athletic male subjects (22 ± 2 years), not training (NT) during a six-week period. Subjects in the ST group trained 5-days per week using twelve 40-yard sprints (25-second rest periods) per training session. Subjects in the RST group trained 3-days per week using twelve 40-yard sprints (25-second rest periods) per training session and 2-days per week using a high-repetition squat resistance training program consisting of 5 sets of twelve repetitions (5×12) using 50% of their 1 repetition maximum (1RM) training weight. Level of anaerobic conditioning was determined by calculating the percentage of maximal velocity maintained (%MVM) over a series of ten 40-yard sprints (25-second rest periods). One-way ANOVA indicated that both the ST and RST training groups were significantly better conditioned (higher %MVM) than the NT training group (p < .001), with the RST training group maintaining a significantly higher percentage of maximal velocity (.92) than did the ST training group (.87) during the anaerobic conditioning test (p < .05). There were no significant differences between the groups regarding sprint speed. These results suggest that the benefits of high-repetition resistance training may include anaerobic conditioning in addition to strength, resulting in improvements in performance during competitions involving repeated bouts of high-intensity exertion.