Faculty of Sport, Health, and Social Sciences, Solent University, Southampton, UK.
Department of Health Promotion, School of Public Health, Sackler Faculty of Medicine, Tel-Aviv University, Tel-Aviv, Israel.
Sports Med. 2022 Dec;52(12):2909-2923. doi: 10.1007/s40279-022-01717-9. Epub 2022 Jul 5.
Traditionally, the loads in resistance training are prescribed as a percentage of the heaviest load that can be successfully lifted once (i.e., 1 Repetition Maximum [1RM]). An alternative approach is to allow trainees to self-select the training loads. The latter approach has benefits, such as allowing trainees to exercise according to their preferences and negating the need for periodic 1RM tests. However, in order to better understand the utility of the self-selected load prescription approach, there is a need to examine what loads trainees select when given the option to do so.
Examine what loads trainees self-select in resistance training sessions as a percentage of their 1RM.
Scoping review and exploratory meta-analysis.
We conducted a systematic literature search with PubMed, Web of Science, and Google Scholar in September 2021. We included studies that (1) were published in English in a peer-reviewed journal or as a MSc or Ph.D. thesis; (2) had healthy trainees complete at least one resistance-training session, composed of at least one set of one exercise in which they selected the loads; (3) trainees completed a 1RM test for the exercises that they selected the loads for. Eighteen studies were included in our main meta-analysis model with 368 participants.
Our main model indicated that on average participants select loads equal to 53% of their 1RM (95% credible interval [CI] 49-58%). There was little moderating effect of training experience, age, sex, timing of the 1RM test (before or after the selected load RT session), number of sets, number of repetitions, and lower versus upper body exercises. Participants did tend to select heavier loads when prescribed lower repetitions, and vice versa (logit(yi) = - 0.09 [95% CI - 0.16 to - 0.03]). Note that in most of the analyzed studies, participants received vague instructions regarding how to select the loads, and only completed a single session with the self-selected loads.
Participants selected loads equal to an average of 53% of 1RM across exercises. Lifting such a load coupled with a low-medium number of repetitions (e.g., 5-15) can sufficiently stimulate hypertrophy and increase maximal strength for novices but may not apply for more advanced trainees. Lifting such a load coupled with a higher number of repetitions and approaching or reaching task failure can be sufficient for muscle hypertrophy, but less so for maximal strength development, regardless of trainees' experience. The self-selected load prescription approach may bypass certain limitations of the traditional approach, but requires thought and further research regarding how, for what purposes, and with which populations it should be implemented.
传统上，阻力训练的负荷被规定为 1 次最大重复（1RM）可成功举起的最大负荷的百分比。另一种方法是让学员自行选择训练负荷。这种方法有很多好处，例如允许学员根据自己的喜好进行锻炼，并且不需要定期进行 1RM 测试。然而，为了更好地理解自我选择负荷方案的实用性，有必要研究学员在有此选择时选择的负荷。
检查学员在阻力训练课程中自我选择的负荷占其 1RM 的百分比。
范围审查和探索性荟萃分析。
我们于 2021 年 9 月在 PubMed、Web of Science 和 Google Scholar 上进行了系统的文献检索。我们纳入了以下研究：（1）发表在同行评议期刊上的英文文章，或以硕士或博士论文形式发表的文章；（2）健康学员完成了至少一次阻力训练课程，该课程由至少一组一项学员自行选择负荷的运动组成；（3）学员完成了他们自行选择负荷的运动的 1RM 测试。我们的主要荟萃分析模型纳入了 18 项研究，共 368 名参与者。
我们的主要模型表明，平均而言，参与者选择的负荷占其 1RM 的 53%（95%可信区间为 49-58%）。培训经验、年龄、性别、1RM 测试时间（在选择负荷 RT 课程之前或之后）、组数、重复次数以及上下半身练习对结果的影响很小。当规定的重复次数较低时，参与者确实倾向于选择较重的负荷，反之亦然（logit(yi) = - 0.09 [95% CI - 0.16 至 - 0.03]）。请注意，在大多数分析的研究中，学员收到了关于如何选择负荷的模糊说明，并且仅使用自行选择的负荷完成了一次课程。
学员在各项练习中选择的负荷平均占 1RM 的 53%。进行这样的负荷训练，再加上中低重复次数（例如 5-15 次），可以充分刺激新手的肥大，并提高最大力量，但可能不适用于更高级的学员。进行这样的负荷训练，再加上较高的重复次数，并接近或达到任务失败，对于肌肉肥大是足够的，但对于最大力量发展则不然，无论学员的经验如何。自我选择的负荷方案可能会避免传统方案的某些限制，但需要考虑并进一步研究如何、出于何种目的以及针对哪些人群实施该方案。
