Progressive Overload
Should you increase load or reps?
This study investigates the effects of two different resistance training progression models on muscular adaptations over 8 weeks.
PMID: 36199287
Key Points
Resistance training typically relies on increasing load for progressive overload. However, this study explores an alternative approach: increasing repetitions while keeping the load constant.
Aim
To compare the effects of two resistance training programs:
Increasing load while keeping repetition range constant
Increasing repetitions while keeping load constant
The study aimed to assess the impact on lower body muscle hypertrophy, strength, and endurance in resistance-trained individuals.
Methods
43 participants with at least 1 year of lower body resistance training experience
Randomly assigned to LOAD (n=22) or REPS (n=21) groups
8-week training period, 2 sessions per week
4 lower body exercises: back squat, leg extension, straight-leg calf raise, and seated calf raise
Measurements: Smith machine squat 1RM, leg extension muscular endurance, countermovement jump height, muscle thickness (quadriceps and calf)
Results
Rectus femoris growth slightly favoured REPS group.
Dynamic strength increases marginally favoured LOAD group.
No notable between-group differences in other outcomes (muscle thicknesses, endurance, countermovement jump, body fat, leg segmental lean mass)
