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 (2.8 mm [−0.5, 5.8])
Dynamic strength increases marginally favoured LOAD group (2.0 kg [−2.4, 7.8])
No notable between-group differences in other outcomes (muscle thicknesses, endurance, countermovement jump, body fat, leg segmental lean mass)
