Workout bench is well-established as an effective interventional strategy to enhance muscular adaptations. These adaptations include, but are not limited to, increases in muscle strength, chest growth, size, and local muscular endurance. Evidence indicates that optimizing these adaptations requires manipulation of strength equipment. The magnitude of load (weights), or amount of weight lifted bench in a set, is widely considered one of the most important of these variables. Evidence indicates that alterations in training load can influence the acute metabolic, hormonal, neural, and cardiovascular responses to training.
Loading recommendations are typically prescribed along what has come to be known as the “repetition continuum,” also known as the “strength-endurance continuum”. The repetition continuum proposes that the number of repetitions performed at a given magnitude of load will result in specific adaptations as follows:
A low repetition scheme with heavy loads (from 1 to 5 repetitions per set with 80% to 100% of 1-repetition maximum (1RM)) optimizes strength increases.
A moderate repetition scheme with moderate loads (from 8 to 12 repetitions per set with 60% to 80% of 1RM) optimizes hypertrophic gains.
A high repetition scheme with light loads (15+ repetitions per set with loads below 60% of 1RM) optimizes local muscular endurance improvements.
Support for the repetition continuum is derived from the seminal work of DeLorme , who proposed that high-load resistance exercise enhances muscle strength/power while low-resistance exercise improves muscular endurance, and that these loading zones are incapable of eliciting adaptations achieved by the other.
1. Schematic of the repetition continuum proposing that muscular adaptations are obtained in a load-specific manner. Repetition maximum (RM).
Support for the repetition continuum is derived from the seminal work of DeLorme , who proposed that high-load resistance exercise enhances muscle strength/power while low-resistance exercise improves muscular endurance, and that these loading zones are incapable of eliciting adaptations achieved by the other.
2. Strength can be broadly defined as the ability to produce maximum force against an external resistance. The leftward aspect of the repetition continuum has been referred to as the “strength zone”, indicating optimum gains in this parameter are attained by the performance of 1 to 5 repetitions per set. It is theorized that training in the “strength zone” enhances neuromuscular adaptations that facilitate force production. In support of this theory, Jenkins et al. demonstrated greater increases in percent voluntary muscle activation and electromyographic amplitude when performing leg extension RT to failure with 80% 1RM compared to 30% 1RM over a 6-week study period.
Psychological factors are believed to be involved as well, as repeated heavy load lifting may help lifters acclimate to exerting a maximal effort; however, the psychological contribution to strength-related adaptations remains equivocal.
Strength is most commonly assessed via 1RM testing that involves the performance of dynamic constant external resistance exercise using either free weights or exercise machines.
Muscular Endurance Local
Evidence for a load-specific effect on local muscular endurance remains equivocal. Early work suggested a potential benefit of light load training on muscular endurance, particularly when testing on an absolute basis.
That said, the evidence for such an effect is rather weak and seems more relevant to the lower body musculature. Alternatively, research investigating the effects of load on relative muscular endurance is conflicting and, for the most part, does not seem to support recommendations drawn from the repetition continuum.
Muscular endurance, operationally defined as the ability to resist muscular fatigue when using a submaximal resistance, is purported to be best developed at the rightward aspect of the repetition continuum, corresponding to 15+ repetitions. Proposed adaptations associated with such training have been attributed to an improved buffering and oxidative capacity, an increase in capillarization and mitochondrial density, and enhanced metabolic enzyme activity. Muscular endurance can be expressed either on an absolute or relative basis. Absolute muscular endurance involves performing a set with as many repetitions as possible at a fixed load. Alternatively, relative muscular endurance is assessed by lifting a load at a given percentage of 1RM for as many repetitions as possible using weight lifting bench.
Reference: (Sport MDPI)
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