title: The effect of load reductions on repetition performance for commonly performed multijoint resistance exercises.
abstract: The purpose of this study was to compare 4 different loading schemes for the free weight bench press, wide grip front lat pull-down, and free weight back squat to determine the extent of progressive load reductions necessary to maintain repetition performance. Thirty-two recreationally trained women (age = 29.34 ± 4.58 years, body mass = 59.61 ± 4.72 kg, height = 162.06 ± 4.04 cm) performed 4 resistance exercise sessions that involved 3 sets of the free weight bench press, wide grip front lat pull-down, and free weight back squat, performed in this exercise order during all 4 sessions. Each of the 4 sessions was conducted under different randomly ordered loading schemes, including (a) a constant 10 repetition maximum (RM) load for all 3 sets and for all 3 exercises, (b) a 5% reduction after the first and second sets for all the 3 exercises, (c) a 10% reduction after the first and second sets for all the 3 exercises, and (d) a 15% reduction after the first and second sets for all the 3 exercises. The results indicated that for the wide grip front lat pull-down and free weight back squat, a 10% load reduction was necessary after the first and second sets to accomplish 10 repetitions on all the 3 sets. For the free weight bench press, a load reduction between 10 and 15% was necessary; specifically, a 10% reduction was insufficient and a 15% reduction was excessive, as evidenced by significantly >10 repetitions on the second and third sets for this exercise (p ≤ 0.05). In conclusion, the results of this study indicate that a resistance training prescription that involves 1-minute rest intervals between multiple 10RM sets does require load reductions to maintain repetition performance. Practitioners might apply these results by considering an approximate 10% load reduction after the first and second sets for the exercises examined, when training women of similar characteristics as in this study.
authors: Department of Kinesiology and Sports Studies, Eastern Illinois University, Charleston, Illinois, USA. jmwillardson@eiu.edu
authors: Jeffrey M
authors: JM
authors: Willardson
authors: Roberto
authors: R
authors: Simão
authors: Fabio E
authors: FE
authors: Fontana
mesh_terms: D000328:Adult; D005260:Female; D006801:Humans; D018763:Muscle Fatigue; D018482:Muscle, Skeletal / Q000502:physiology; D055070:Resistance Training; D012146:Rest / Q000502:physiology; D013647:Task Performance and Analysis; D014891:Weight Lifting / Q000502:physiology*; D055815:Young Adult