Q: How can we assess

which training programs

will lead to the largest
increases in strength?

A: Long-term studies
assessing the training
variables of the programs

Training variables include:

-

Relative load (percentage of 1RM)

Volume
Proximity to muscular failure
Frequency
Rest period duration
Range-of-motion
Repetition speed
Muscle action (eccentric or concentric)

Relative load (high/low) the studies

Relative load (high/mod) the studies

Relative load the conclusions

Trained subjects:
Little evidence available
Untrained subjects:
High loads superior to low loads
Little difference between high and moderate loads

Volume the studies

Volume the conclusions

Trained and untrained subjects:
Higher volumes superior to lower volumes

Muscular failure the studies

Muscular failure the conclusions

Trained and untrained subjects:
Training closer to failure probably superior

Frequency (more volume) the studies

Frequency (more volume) the conclusions

Trained subjects:
Little evidence
Untrained subjects:
Higher frequency (more volume) = greater strength
gains

Frequency (same volume) the studies

Frequency (same volume) the conclusions

Trained subjects:
Higher frequency (same volume) = more strength gains
Untrained subjects:
Higher frequency (same volume) = possibly slightly
greater strength gains

Rest periods the studies

Rest periods the conclusions

Trained and untrained subjects:
Longer rest periods superior to short rest periods

Range-of-motion (ROM) the studies

Range-of-motion the conclusions

Trained subjects:
Little evidence
Untrained subjects:
Greater strength gains from larger ROM

Repetition speed the studies

Repetition speed the conclusions

Trained and untrained subjects:
Fast bar speeds probably superior

Muscle action the studies

Muscle action the studies

Muscle action the conclusions

Trained and untrained subjects:
Isokinetic training, eccentric superior
Isoinertial training: conflicting evidence

Summary
Variable

Untrained

Trained

Relative load

High loads superior to low loads

Little difference between high and moderate
loads

Little evidence

Volume

More volume = greater strength gains

More volume = strength gains

Muscular
failure

Closer to failure = greater strength gains

Closer to failure = greater strength gains

Frequency

Higher frequency (more volume) = greater

strength gains
Higher frequency (same volume) = possibly
slightly greater strength gains

Little evidence for higher frequency (more

volume)
Higher frequency (same volume) = more
strength gains

Rest period
duration

Longer rest periods superior to short rest

periods

Longer rest periods superior to short rest

periods

Range-ofmotion

Greater strength gains from larger ROM

No evidence

Repetition
speed

Faster bar speeds probably superior

Faster bar speeds probably superior

Muscle action

Isokinetic training, eccentric superior

Isoinertial training: conflicting evidence

Isokinetic training, eccentric superior

Isoinertial training: conflicting evidence

For strength: use moderateto-high relative loads, high

volumes, long rest periods,
fast repetition speeds, and
train closer to muscular failure

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