Short-Term Effects of Different Loading Schemes in Fitness-Related Resistance Training

Eifler, C. Short-term effects of different loading schemes in fitness-related resistance training. J Strength Cond Res 30(7): 1880-1889, 2016-The purpose of this investigation was to analyze the short-term effects of different loading schemes in fitness-related resistance training and to identify the most effective loading method for advanced recreational athletes. The investigation was designed as a longitudinal field-test study. Two hundred healthy mature subjects with at least 12 months' experience in resistance training were randomized in 4 samples of 50 subjects each. Gender distribution was homogenous in all samples. Training effects were quantified by 10 repetition maximum (10RM) and 1 repetition maximum (1RM) testing (pre-post-test design). Over a period of 6 weeks, a standardized resistance training protocol with 3 training sessions per week was realized. Testing and training included 8 resistance training exercises in a standardized order. The following loading schemes were randomly matched to each sample: constant load (CL) with constant volume of repetitions, increasing load (IL) with decreasing volume of repetitions, decreasing load (DL) with increasing volume of repetitions, daily changing load (DCL), and volume of repetitions. For all loading schemes, significant strength gains (p < 0.001) could be noted for all resistance training exercises and both dependent variables (10RM, 1RM). In all cases, DCL obtained significantly higher strength gains (p < 0.001) than CL, IL, and DL. There were no significant differences in strength gains between CL, IL, and DL. The present data indicate that resistance training following DCL is more effective for advanced recreational athletes than CL, IL, or DL. Considering that DCL is widely unknown in fitness-related resistance training, the present data indicate, there is potential for improving resistance training in commercial fitness clubs.