Comparison of Two Resistance Training Protocols, 6RM versus 12RM, to Increase the 1RM in Healthy Young Adults. A Single‐Blind, Randomized Controlled Trial

Aarskog, Reidar; Wisnes, Alexander; Wilhelmsen, Kjersti Thulin; Skogen, Aud; Bjordal, Jan Magnus

doi:10.1002/pri.527

Cited by 10 publications

(9 citation statements)

References 18 publications

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“…In this regard, there are numerous reports on strength-trained participants gaining more from a larger training load compared with untrained subjects [30]. Thus, it is essential to know the training experience of the participants when comparing the strength-enhancing effects of low-and high-loads RT [3,9,14,23,35]. In addition to analyzing the effects of loading magnitude on maximal strength (1RM est ), we assessed the velocity changes produced for each training protocol on the first (F MPV ) and the last (L MPV ) absolute load common to pre-and post-tests in an attempt to determine the extent to which the distinct training interventions (low loads vs. moderate loads) affected the different parts of the load-velocity relationship.…”

Section: Strength Performancementioning

confidence: 99%

Effect of Low- vs. Moderate-Load Squat Training on Strength, Jump and Sprint Performance in Physically Active Women

et al. 2016

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This study aimed to analyze the effects of resistance training (RT) load on neuromuscular performance. Twenty-seven physically active women were randomly distributed into 3 groups: a low-load group (LLG); a moderate-load group (MLG); and a control group (CG). The RT consisted of full squat exercise with a low load (40-60% 1RM, LLG) or a moderate load (65-80% 1RM, MLG). Sprint times (T10, T20, and T10-20), countermovement jump (CMJ), estimated one-repetition maximum (1RMest) and velocity attained against the first (FMPV) and the last load (LMPV) common to both tests were assessed pre- and post-test. Both experimental groups showed significant (P<0.05-0.001) improvements in all variables, except MLG for T10-20 and FMPV. The LLG achieved significantly (P<0.05-0.001) greater percent changes than CG in all variables except in T10 and T10-20, while MLG presented significantly (P<0.05-0.001) higher improvements than CG in T10, 1RMest and LMPV. The LLG presented a possibly better effect than MLG in T10-20, T20 and1RMest. In addition, LLG obtained a higher degree of transfer than MLG in all variables except in T10. These results suggest that a low-load training program produces similar or more beneficial effects on neuromuscular performance than moderate-load training.

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Section: Strength Performancementioning

confidence: 99%

Effect of Low- vs. Moderate-Load Squat Training on Strength, Jump and Sprint Performance in Physically Active Women

et al. 2016

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“…The 12-repetition maximum (12RM) weight was identified per individual and defined as the load on the leg press so that the current findings could be compared with previous EMG recordings and training settings [ 3 , 16 ]. It is used in most of the comparable studies.…”

Section: Methodsmentioning

confidence: 99%

“…This particular recorder had a sampling frequency of 4000Hz and an amplifier bandwidth frequency of 5-1000Hz. The EMG signal above 400Hz (high pass filter) and below 10Hz (low pass filter) was filtered off and the frequencies in between were smoothed by the software (“proEMG”) of the recorder to the root mean square (RMS) as the unit being used in most EMG studies [ 3 , 16 ]. As its name says, the RMS is the square root of the mean of the squared single signals.…”

Section: Methodsmentioning

confidence: 99%

Quadriceps performance under activation of foot dorsal extension in healthy volunteers: an interventional cohort study

Angst¹,

Kaufmann²,

Benz³

et al. 2015

BMC Musculoskelet Disord

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BackgroundThe m. quadriceps femoris is the strongest muscle in the human body and plays an important role in sports, activities of daily living and independence. Two older studies showed increased electromyographic (EMG) activity of the quadriceps when the dorsal extensors of the foot were pre-activated. The aim was to physiologically replicate this finding by EMG and to verify it functionally by single leg hop.MethodsEMG activity (root mean square, RMS) was tested on the leg press at the isometric load of the individual 12-repetition-maximum (12RM) weight (on average 79.7 kg) at 45° and 90° knee flexion. Single leg hop distance was measured between the tests. Intra-individual changes between with and without dorsal foot extension were quantified and compared by standardized response means (SRM).ResultsThirty-five healthy subjects between 21 and 57 years were included. The m. vastus medialis was activated on average to an RMS of 32.4 μV without and 53.7 μV with dorsal foot extension (SRM = 1.39, p < 0.001) at 45° knee flexion and an RMS of 124.9 μV versus 152.8 μV (SRM = 1.08, p < 0.001) at 90°. The corresponding data for the rectus femoris were 9.4 μV versus 18.9 μV (SRM = 0.71, p < 0.001) at 45° and 77.8 μV versus 135.3 μV (SRM = 0.89, p < 0.001) at 90°. Mean single leg hop distance was 169.8 cm without versus 178.9 cm with dorsal foot extension (SRM = 1.09, p < 0.001).ConclusionsPre-activation of dorsal foot extensors significantly increased EMG activity in the m. quadriceps femoris and single leg hop distance. It can therefore be used to improve functional quadriceps muscle performance and knee joint stability in training and rehabilitation.

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“…1-rM = W / (1.0278-0.0278 × r) [27] After one hour, 10-rM was determined by making the participants lift 75% of the determined 1-rM to volitional exhaustion [34]. When the subjects lifted the weight more than 10 times, the resistance was increased.…”

Section: Quadriceps Strengthening Exercise Groupmentioning

confidence: 99%

Effect of self-management education versus quadriceps strengthening exercises on pain and function in patients with knee osteoarthritis

Egwu¹,

Ayanniyi²,

Adegoke³

et al. 2018

Hum Mov.

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Purpose. To investigate and compare the effects of 6-week self-management education (SME) and quadriceps strengthening exercises (QSE) on pain and disability in individuals with knee osteoarthritis (OA). Methods. A total of 79 (13 males, 66 females) consecutive patients with knee OA were randomised into SME and QSE groups. The SME group were taught modules of self-management once a week for 6 weeks, while the QSE group had supervised QSE thrice a week for 6 weeks. Pain intensity and physical function were assessed with the Visual Analogue Scale and Ibadan Knee/Hip Osteoarthritis Outcome Measure (IKHOAM) at baseline, week 6, and at the follow-up time points of the 1 st , 2 nd and 3 rd months. Results. The effects of both interventions were comparable (p > 0.005) during intervention and follow-up. During intervention, in both groups, pain intensity significantly decreased (p < 0.001, effect size = 0.603) and IKHOAM scores improved (p < 0.001, effect size = 0.540). There were significant time by group interaction effects during follow-up as pain intensity (p < 0.001, effect size = 0.085) did not change in the QSE group but further decreased in the SME group, IKHOAM scores (p = 0.005, effect size = 0.053) remained the same in the SME group while it decreased in the QSE group with respect to the end of intervention (6 th week). Conclusions. Supervised QSE and SME are both effective in reducing pain and disability in knee OA but improvements in the outcomes are better sustained with SME.

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Comparison of Two Resistance Training Protocols, 6RM versus 12RM, to Increase the 1RM in Healthy Young Adults. A Single‐Blind, Randomized Controlled Trial

Abstract: Both 6RM and 12RM training protocols improve maximum strength in recreationally active healthy young adults, with no significant difference between the protocols.

Cited by 10 publications

References 18 publications

Effect of Low- vs. Moderate-Load Squat Training on Strength, Jump and Sprint Performance in Physically Active Women

Effect of Low- vs. Moderate-Load Squat Training on Strength, Jump and Sprint Performance in Physically Active Women

Quadriceps performance under activation of foot dorsal extension in healthy volunteers: an interventional cohort study

Effect of self-management education versus quadriceps strengthening exercises on pain and function in patients with knee osteoarthritis

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