Barbosa-Netto Sebastião, d'Acelino-E-Porto Obanshe S, Almeida Marcos B
Physical Education Post-graduate Program/Department of Physical Education, Federal University of Sergipe, Brazil.
J Strength Cond Res. 2021 Feb 1;35(Suppl 1):S166-S172. doi: 10.1519/JSC.0000000000002287.
Barbosa-Netto, S, d'Acelino-e-Porto, OS, and Almeida, MB. Self-selected resistance exercise load: implications for research and prescription. J Strength Cond Res 35(2S): S166-S172, 2021-Resistance training has been widely used for maintaining or improving the quality of life and sports performance. It is not clear, however, whether the load commonly used in these exercises is equivalent to the number of repetitions determined for execution, that is, the level of effort applied to the self-selected load. Ergo, the aim of this study was to identify the number of maximum repetitions that strength training practitioners can perform with the load commonly used (self-selected) to perform 10 repetitions in their training routines. The sample consisted of 160 healthy trained men (25.7 ± 4.5 years, 81.2 ± 10.4 kg, 177.9 ± 6.2 cm). Subjects answered the question "What weight do you usually lift for 10 repetitions on free-weight bench press exercise?" The answer was considered the self-selected 10 repetitions load (S10RL). After a brief warm-up, each individual was instructed to perform as many repetitions as possible at S10RL (repetition maximum [RMS10RL]) at a single bout of free-weight bench press. The RMS10RL was analyzed with the single sample t test, adopting the reference value of 10 repetitions. Individuals performed 16 ± 5RMS10RL (median = 15), which represent a statistical difference for the 10-repetition reference value (p < 0.001). The most prevalent RMS10RL range was from 13 to 15 repetitions (31%), and only 22% performed between 10 and 12 repetitions. It was concluded that most individuals can perform a number of repetitions well above the 10 repetitions predicted for the selected load. Therefore, the training routines are not compatible with maximum effort.
巴尔博萨 - 内托、S、达塞利诺 - 埃 - 波尔图、OS以及阿尔梅达、MB。自我选择的抗阻运动负荷：对研究和处方的影响。《力量与体能研究杂志》35(2S): S166 - S172，2021年 - 抗阻训练已被广泛用于维持或改善生活质量和运动表现。然而，尚不清楚这些运动中常用的负荷是否等同于为完成动作所确定的重复次数，即施加于自我选择负荷的努力程度。因此，本研究旨在确定力量训练从业者在其训练常规中使用常用负荷（自我选择）进行10次重复时所能完成的最大重复次数。样本包括160名健康的受过训练的男性（25.7 ± 4.5岁，81.2 ± 10.4千克，177.9 ± 6.2厘米）。受试者回答问题“在自由重量卧推练习中，你通常举起多重的重量来做10次重复？”该答案被视为自我选择的10次重复负荷（S10RL）。经过简短热身，每位受试者被指示在单次自由重量卧推中以S10RL尽可能多地重复（重复最大值[RMS10RL]）。采用10次重复的参考值，通过单样本t检验对RMS10RL进行分析。受试者完成了16 ± 5次RMS10RL（中位数 = 15），这与10次重复的参考值存在统计学差异（P < 0.001）。最常见的RMS10RL范围是13至15次重复（31%），只有22%的人完成了10至12次重复。得出的结论是，大多数人能够完成的重复次数远高于所选负荷预测的10次重复。因此，训练常规与最大努力不相符。
