Browsing by Subject "Repetitions in reserve"

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    A velocity-based approach to variable resistance training in the bench press: repetitions to failure and level of effort
    (Lippincott, Williams & Wilkins, 2026-03) Ocaña-García, Álvaro; Herrero-Atiénzar, José Manuel; López Gullón, José María; Bonacasa Fernández, Bárbara; Bayonas-Ruiz, Adrián; Fisiología
    This study analyzed the use of elastic bands in the bench press exercise within a velocity-based training approach to explore its application in variable resistance training (VRT) in regard to the level of effort methodology. Therefore, we aimed to (a) investigate the intersubject and intrasubject variability in the number of repetitions to failure (nRM) across 3 one-repetition maximum percentages (%1RM) and 2 load configurations using elastic bands: 25% (B25) and 50% (B50) of the load from bands; (b) examine the relationship between the number of repetitions completed and velocity loss reached; (c) assess the mean propulsive velocity associated to each %1RM and elastic bands contribution; and (d) study the influence of the subject’s strength level on these parameters. After determining the individual 1RM, 26 subjects with low (n 5 9), medium (n 5 9), and high (n 5 8) relative strength levels completed 2 rounds of nRM tests against their 60, 70, and 80% 1RM with B25 and B50 configurations in the bench press. Number of repetitions to failure increased with band contribution (B50 . B25, p , 0.01) and showed moderate intersubject variability (coefficients of variation 5 16%) and very low intrasubject (SEM # 1.4 repetitions) variability for all the strength levels, % 1RM, and band contributions analyzed. A very high correlation (R 2 5 0.910–0.935) between the number of repetitions completed and the percentage of velocity loss reached (from 5 to 65%) was found. These findings support the use of the level of effort as a reliable and practical tool for programming VRT.
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    Free-weight and machine-based training are equally effective on strength and hypertrophy: Challenging a traditional myth
    (Lippincott, Williams & Wilkins, American College of Sports Medicine (ACSM), ) Hernández Belmonte, Alejandro; Buendia Romero, Ángel; García Pallarés, Jesús; Martínez Cava, Alejandro; Franco López, Francisco; Actividad Física y Deporte
    Purpose: This study aimed to compare the effects of free-weight and machine-based resistance training on strength, hypertrophy, and joint discomfort. Methods: Thirty-eight resistance-trained men participated in an 8-wk resistance program allocated into free-weight (n = 19) or machine-based (n = 19) groups. Training variables were identical for both modalities, so they only differed in the use of barbells or machines to execute the full squat, bench press, prone bench pull, and shoulder press exercises. The velocity-based method was implemented to accurately adjust the intensity throughout the program. Strength changes were evaluated using eight velocity-monitored loading tests (four exercises × two modalities) and included the relative one-repetition maximum (1RMRel), as well as the mean propulsive velocity against low (MPVLow) and high (MPVHigh) loads. Ultrasound-derived cross-sectional area of quadriceps (proximal and distal regions), pectoralis major, and rectus abdominis was measured to examine hypertrophy. Complementarily, Western Ontario and McMaster Universities and Disabilities of the Arm, Shoulder and Hand questionnaires were administrated to assess changes in lower- and upper-limb joint discomfort. Outcomes were compared using ANCOVA and percentage of change (∆) statistics. Results: Each group significantly (P < 0.001) increased 1RMRel, MPVLow, and MPVHigh for both modalities tested, but especially in the one they trained. When considering together the eight exercises tested, strength changes for both modalities were similar (∆ differences ≤1.8%, P ≥ 0.216). Likewise, the cross-sectional area of all the muscles evaluated was significantly increased by both modalities, with no significant differences between them (∆ difference ≤2.0%, P ≥ 0.208). No between-group differences (P ≥ 0.144) were found for changes in stiffness, pain, and functional disability levels, which were reduced by both modalities. Conclusions: Free-weight and machine-based modalities are similarly effective to promote strength and hypertrophy without increasing joint discomfort.
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    Level of effort: a reliable and practical alternative to the velocity-based approach for monitoring resistance training
    (Lippincott, Williams & Wilkins, 2022-11) Hernández Belmonte, Alejandro; García Pallarés, Jesús; Courel Ibáñez, Javier; Conesa Ros, Elena; Martínez Cava, Alejandro; Actividad Física y Deporte
    This study analyzed the potential of the level of effort methodology as an accurate indicator of the programmed relative load (percentage of one-repetition maximum [%1RM]) and intraset volume of the set during resistance training in the bench press, full squat, shoulder press, and prone bench pull exercises, through 3 specific objectives: (a) to examine the intersubject and intrasubject variability in the number of repetitions to failure (nRM) against the actual %1RM lifted (adjusted by the individual velocity), (b) to investigate the relationship between the number of repetitions completed and velocity loss reached, and (c) to study the influence of the subject's strength level on the aforementioned parameters. After determining their individual load-velocity relationships, 30 subjects with low (n = 10), medium (n = 10), and high (n = 10) relative strength levels completed 2 rounds of nRM tests against their 65, 75, 85, and 95% 1RM in the 4 exercises. The velocity of all repetitions was monitored using a linear transducer. Intersubject and intrasubject variability analyses included the 95% confidence intervals (CIs) and the the standard error of measurement (SEM), respectively. Coefficient of determination (R2) was used as the indicator of relationship. nRM showed a limited intersubject (CI ≤ 4 repetitions) and a very low intrasubject (SEM ≤1.9 repetitions) variability for all the strength levels, %1RM, and exercises analyzed. A very close relationship (R2 ≥ 0.97) between the number of repetitions completed and the percentage of velocity loss reached (from 10 to 60%) was found. These findings strengthen the level of effort as a reliable, precise, and practical strategy for programming resistance training.