title: Planned intensity reduction to maintain repetitions within recommended hypertrophy range.
abstract: OBJECTIVE
  The authors tested different loading schemes for the number of repetitions completed during multiple sets of resistance exercise.
  
  
  METHODS
  Twenty-four resistance-trained men (age 24.0 ± 4.5 y, body mass 78.3 ±10.2 kg, height 177 ± 7 cm) were tested over a 5-wk period. During week 1 a 10-repetition maximum (10RM) in the leg press was determined. During weeks 2-5 subjects completed 4 bouts of leg presses, in a randomized fashion, consisting of 4 sets with 60 s of interset rest. Set 1 of each bout was performed with 10RM, with differing intensity for sets 2-4 as follows: (1) 10RM load for all sets (CON), (2) 5% load reduction after each set (RED 5), (3) 10% load reduction after each set (RED 10), and (4) 15% load reduction after each set (RED 15).
  
  
  RESULTS
  Significant (P < .05) decreases in repetitions completed across sets were observed in CON (sets 2, 3, and 4) and RED 5 (sets 3 and 4). Significant increases in repetitions completed across sets (2, 3, and 4) were observed in RED 10 and RED 15 (P < .05). RED 5 (8.3 ± 0.9 repetitions) and RED 10 (12.0 ± 1.1 repetitions) allowed subjects to maintain the majority (>60%) of sets in the range of 8-12 repetitions, whereas both CON and RED 15 resulted in <50% of sets in the range of 8-12 repetitions, with the majority of sets performed <8 repetitions for CON and >12 repetitions for RED 15.
  
  
  CONCLUSIONS
  Reducing load 5-10% in each set should allow maintenance of 8-12RM loads for most sets of resistance exercise.
authors.affiliation: University Iguaçu-UNIG, Itaperuna, Brazil.
authors.forename: Helio S
authors.initials: HS
authors.lastname: Medeiros
authors.forename: Rafael S
authors.initials: RS
authors.lastname: Mello
authors.forename: Mayara Z
authors.initials: MZ
authors.lastname: Amorim
authors.forename: Alexander J
authors.initials: AJ
authors.lastname: Koch
authors.forename: Marco
authors.initials: M
authors.lastname: Machado
mesh_terms: D006801:Humans; D006984:Hypertrophy; D008297:Male; D018482:Muscle, Skeletal / Q000473:pathology*; D010807:Physical Endurance / Q000502:physiology; D055070:Resistance Training / Q000379:methods*; D055815:Young Adult