Current methods for the exercise dose equalization in resistance training drive to markedly different session-induced...

Area of Science:

• Exercise Physiology
• Sports Science
• Biomechanics

Background:

• Resistance training dose equalization is crucial for comparing exercise effects.
• Current methods use total weight lifted or sets to failure, which may not accurately equalize training stimulus.
• This study analyzes the effectiveness of these equalization methods.

Purpose of the Study:

• To analyze dose equalization in resistance training sessions using different methods.
• To compare the outcomes of training at varying intensities (50% vs. 85% of 1-RM) and set prescriptions (failure vs. 50% of maximum repetitions number).
• To investigate the impact of exercise density on training equalization.

Main Methods:

• Twelve trained participants performed five bench-press sessions.
• Sessions were conducted at 50% or 85% of one-repetition maximum (1-RM).
• Sets were performed until failure or prescribed at 50% of the maximum repetitions number (MNR), with adjustments to recovery pauses to match exercise density.

Main Results:

• Total weight lifted and sets to failure differed significantly between 85% and 50% 1-RM conditions.
• Matching exercise density (total weight lifted/pause duration) reduced differences in the number of sets performed.
• Current equalization methods based on gross volume may not account for individual maximums.

Conclusions:

• Equalizing resistance training by total weight lifted favors higher volumes with heavy loads.
• Equalizing by sets to failure favors higher set counts with lighter loads.
• Prescribing exercise volume relative to individual maximums may optimize training protocol equalization and reduce bias.