Determining Strength: A Case for Multiple Methods of Measurement

Abstract

Muscle strength is often measured through the performance of a one-repetition maximum (1RM). However, we that feel a true measurement of 'strength' remains elusive. For example, low-load alternatives to traditional resistance training result in muscle hypertrophic changes similar to those resulting from traditional high-load resistance training, with less robust changes observed with maximal strength measured by the 1RM. However, when strength is measured using a test to which both groups are 'naive', differences in strength become less apparent. We suggest that the 1RM is a specific skill, which will improve most when training incorporates its practice or when a lift is completed at a near-maximal load. Thus, if we only recognize increases in the 1RM as indicative of strength, we will overlook many effective and diverse alternatives to traditional high-load resistance training. We wish to suggest that multiple measurements of strength assessment be utilized in order to capture a more complete picture of the adaptation to resistance training.

Muscle adaptations following 21 consecutive days of strength test familiarization compared with traditional training

“…Interestingly, the 1RM strength differences that are present upon completing low‐ or high‐load training appear to be largely abolished when the 1RM test is performed periodically (every 3 weeks) . Our results appear to support these findings, and suggest that individuals looking to maximally increase 1RM strength should practice the 1RM test . It is plausible that the large increases in 1RM strength in competitive powerlifters and weightlifters who performed 35 straight days of 1RM tests and additional exercise volume may have largely been due to the repeated testing as opposed to the exercise volume itself.…”

“…This expounds on previous research demonstrating that neither repeated MVC testing nor isotonic training improved MVC strength. Thus, it seems unlikely that trained individuals can increase MVC strength to a measurable degree given that our study likely employed the most effective stimulus for increasing MVC strength (i.e., the test itself) and was unsuccessful. However, it is possible that a longer time period is necessary to see improvement in isometric strength .…”

“…24 Our results appear to support these findings, and suggest that individuals looking to maximally increase 1RM strength should practice the 1RM test. 25 It is plausible that the large increases in 1RM strength in competitive powerlifters and weightlifters who performed 35 straight days of 1RM tests and additional exercise volume 9 may have largely been due to the repeated testing as opposed to the exercise volume itself. This seems possible based on our finding that Table 1. adding 3 sets of exercise had no additive effect on increasing 1RM strength in comparison to simply performing the 1RM test.…”

Blood flow restricted resistance training in older adults at risk of mobility limitations

“…Since the 1-RM strength tests used loads similar to those employed in the HL training program, 1-RM testing may have been more sensitive to the strength improvement of HL training than the BFR training that was performed at lighter loads. Instead, the isometric MVC strength measure may be a more neutral test to assess whether HL training was superior to BFR training as it is less specific to the two training programs to (4). After the first 6-weeks of training, the HL group experienced significantly greater improvement (16%) in MVC than the CON (2%) and BFR (0%) groups.…”

The ‘Slingshot’ can enhance volume-loads during performance of bench press using unaided maximal loads

“…8 Strength is thought to be highly specific and as such, if the goal is to improve strength as tested with a specific task, such as a 1RM, training with loads that are similar, if not the same, will optimise this outcome. 9,10 Indeed, success in the bench press is determined by optimising the kinematics of the lift where not only can the shortest bar path be achieved in order to be biomechanically efficient 11 , but also economical in terms of neuromuscular effort 12 . Further, practising such a skill at high volumes may help to further facilitate adaptation 10,13 .…”