Int J Sports Physiol Perform. 2018 Oct 1;13(9):1164-1168. doi: 10.1123/ijspp.2018-0072. Epub 2018 Oct 22.
To compare muscle thickness and 10-repetition maximum (10RM) between no load reduction and load reductions during 16 wk of resistance training.
A total of 21 moderately trained men (age 23.2 [4.2] y, body mass 75.1 [7.6] kg, height 175 [4] cm) were randomized into 1 of 3 exercise groups: control (CON, n = 7), all sets with 10RM load; 5% load reduction (RED 5, n = 7); and 10% load reduction (RED 10, n = 7) for set 2 and set 3. The resistance training program consisted of completing 3 sets each of biceps and Scott curls, performed to volitional fatigue 3 d·wk.
Volume load lifted over the 16 wk was similar among groups (CON, 38,495 [4397] kg; RED 5, 37,388 [3684] kg; RED 10, 42,634 [6733] kg; P = .094). Muscle thickness increased in all groups (P < .001), with no differences noted among groups (P = .976). Biceps-curl and Scott-curl 10RM increased in all groups (P < .001), with no differences noted among groups (Scott curl P = .238; biceps curl P = .401). Rating of perceived exertion (RPE) was significantly lower for RED 10 (6.8 [0.1]) than for CON (7.0 [0.1]; P < .001) or RED 5 (7.1 [0.1]; P = .001) for the Scott curl. RPE was significantly lower (P = .001) for the biceps curl in RED 10 (6.8 [0.3]) than in CON (7.3 [0.9]), with neither group different from RED 5 (7.0 [0.1]).
Load reduction did not yield a difference in hypertrophy or 10RM as compared with CON. However, RED 10 induced a significantly lower RPE. Thus, load reduction may be a beneficial strategy to reduce the perception of effort during training while achieving similar improvements in hypertrophy and strength.
比较无负荷减少和负荷减少在 16 周抗阻训练期间的肌肉厚度和 10 次重复最大值（10RM）。
共有 21 名中等训练水平的男性（年龄 23.2[4.2]岁，体重 75.1[7.6]kg，身高 175[4]cm）被随机分为 3 个运动组之一：对照组（CON，n=7），每组使用 10RM 负荷；5%负荷减少（RED 5，n=7）；和 10%负荷减少（RED 10，n=7）用于第 2 组和第 3 组。抗阻训练计划包括完成 3 组二头肌和斯科特卷曲，每组至自愿疲劳 3 天·周。
在 16 周内，各组的总负荷量相似（CON，38495[4397]kg；RED 5，37388[3684]kg；RED 10，42634[6733]kg；P=0.094）。所有组的肌肉厚度均增加（P<0.001），但组间无差异（P=0.976）。二头肌卷曲和斯科特卷曲 10RM 在所有组中均增加（P<0.001），组间无差异（斯科特卷曲 P=0.238；二头肌卷曲 P=0.401）。RED 10 的感觉用力评分（RPE）明显低于 CON（7.0[0.1]）或 RED 5（7.1[0.1]）（P<0.001）对于斯科特卷曲。RED 10 的二头肌卷曲 RPE 明显低于 CON（7.3[0.9]）（P=0.001），与 RED 5 无差异（7.0[0.1]）。
与 CON 相比，负荷减少并没有导致肥大或 10RM 的差异。然而，RED 10 引起的 RPE 明显降低。因此，负荷减少可能是一种有益的策略，可以减少训练时的努力感，同时获得相似的肥大和力量的提高。
