Zeng Zhuo, Zhou Chengyu, Yin Wenhui, Chen Tao, Han Te, Xie Yongmin, Zhou Aiguo
School of Strength and Conditioning Training, Beijing Sport University, Beijing, China.
School of Social Sciences, Tsinghua University, Beijing, China.
Front Physiol. 2025 Sep 4;16:1658993. doi: 10.3389/fphys.2025.1658993. eCollection 2025.
This study investigated whether stepwise load reduction training (SLRT) yields comparable or superior effects to medium load resistance training (MLRT) on one-repetition maximum (1RM) barbell back squat, thigh circumference (TC), muscle endurance (ME), counter movement jump (CMJ) performance, and acute blood lactate (BL) levels.
Thirty healthy, physically active males completed both the SLRT and MLRT protocols in a crossover design to assess acute blood lactate responses firstly. Then they were randomly assigned to SLRT, MLRT, or control (CON) groups using a sealed envelope method for an 8 weeks intervention. Anthropometric data were collected at baseline. Performance metrics (1RM, TC, ME, and CMJ) were measured at baseline, week 4, and post intervention. Blinding was not feasible due to the visible nature of interventions. To minimize bias, testing was conducted by staff not involved in training, with standardized warm-ups and protocols applied across groups. Training volume, frequency and assessment timing were matched between SLRT and MLRT. Participants were instructed to avoid other structured training, and adherence was monitored weekly.
The results showed that both SLRT and MLRT significantly improved 1RM and ME, but SLRT produced greater gains. No significant differences were observed in TC. Additionally, SLRT led to significantly better CMJ performance and higher BL levels at immediate, 4th, 7th, and 9th minutes post exercise. The CON group performed significantly worse on all long-term outcomes compared to both SLRT and MLRT. While both SLRT and MLRT effectively enhance muscle strength, SLRT yields superior improvements in 1RM, ME, CMJ performance, and acute BL accumulation under equivalent training volumes.
These results suggest that SLRT may offer enhanced anaerobic conditioning benefits and superior adaptation potential. However, the findings should be interpreted with consideration of certain limitations, including the homogeneity of the sample and the relatively short intervention duration.
本研究调查了逐步负荷减少训练（SLRT）在杠铃深蹲一次重复最大值（1RM）、大腿围度（TC）、肌肉耐力（ME）、反向纵跳（CMJ）表现以及急性血乳酸（BL）水平方面，是否能产生与中等负荷抗阻训练（MLRT）相当或更优的效果。
30名健康、有体育锻炼习惯的男性采用交叉设计完成了SLRT和MLRT方案，首先评估急性血乳酸反应。然后，使用密封信封法将他们随机分为SLRT组、MLRT组或对照组（CON），进行为期8周的干预。在基线时收集人体测量数据。在基线、第4周和干预后测量性能指标（1RM、TC、ME和CMJ）。由于干预措施的可见性，无法实施盲法。为尽量减少偏差，由未参与训练的工作人员进行测试，并对所有组应用标准化的热身和方案。SLRT和MLRT之间的训练量、频率和评估时间相匹配。参与者被要求避免其他有组织的训练，并每周监测依从性。
结果表明，SLRT和MLRT均显著提高了1RM和ME，但SLRT产生的增益更大。在TC方面未观察到显著差异。此外，SLRT导致运动后即刻、第4、7和9分钟的CMJ表现显著更好，BL水平更高。与SLRT组和MLRT组相比，CON组在所有长期结果上的表现均显著更差。虽然SLRT和MLRT均有效增强了肌肉力量，但在同等训练量下，SLRT在1RM、ME、CMJ表现和急性BL积累方面产生了更优的改善。
这些结果表明，SLRT可能提供增强的无氧调节益处和更高的适应潜力。然而，应考虑到某些局限性来解释这些发现，包括样本的同质性和相对较短的干预持续时间。
