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Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum

1
Department of Health Sciences, CUNY Lehman College, Bronx, NY 10468, USA
2
Institute for Health and Sport, Victoria University, Melbourne, VIC 8001, Australia
*
Author to whom correspondence should be addressed.
Academic Editor: Silvio Lorenzetti
Sports 2021, 9(2), 32; https://doi.org/10.3390/sports9020032
Received: 26 January 2021 / Revised: 10 February 2021 / Accepted: 15 February 2021 / Published: 22 February 2021
Loading recommendations for resistance training are typically prescribed along what has come to be known as the “repetition continuum”, which proposes that the number of repetitions performed at a given magnitude of load will result in specific adaptations. Specifically, the theory postulates that heavy load training optimizes increases maximal strength, moderate load training optimizes increases muscle hypertrophy, and low-load training optimizes increases local muscular endurance. However, despite the widespread acceptance of this theory, current research fails to support some of its underlying presumptions. Based on the emerging evidence, we propose a new paradigm whereby muscular adaptations can be obtained, and in some cases optimized, across a wide spectrum of loading zones. The nuances and implications of this paradigm are discussed herein. View Full-Text
Keywords: high-load; low-load; strength; hypertrophy; muscular endurance high-load; low-load; strength; hypertrophy; muscular endurance
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MDPI and ACS Style

Schoenfeld, B.J.; Grgic, J.; Van Every, D.W.; Plotkin, D.L. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports 2021, 9, 32. https://doi.org/10.3390/sports9020032

AMA Style

Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports. 2021; 9(2):32. https://doi.org/10.3390/sports9020032

Chicago/Turabian Style

Schoenfeld, Brad J., Jozo Grgic, Derrick W. Van Every, and Daniel L. Plotkin. 2021. "Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum" Sports 9, no. 2: 32. https://doi.org/10.3390/sports9020032

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