Effects of Varied Versus Constant Loading Zones on Muscular Adaptations in Trained Men
Abstract
The purpose of this study was to compare the effects of a protocol employing a combination of loading zones vs. one employing a constant medium-repetition loading zone on muscular adaptations in resistance-trained men. 19 trained men (height=176.9±7.0 cm; body mass=83.1±11.8 kg; age=23.3±2.9 years) were randomly assigned to 1 of 2 experimental groups: a constant-rep resistance training (RT) routine (CONSTANT) that trained using 8-12 RM per set, or a varied-rep RT routine (VARIED) that trained with 2-4 RM per set on Day 1, 8-12 RM per set on Day 2, and 20-30 RM on Day 3 for 8 weeks. Results showed that both groups significantly increased markers of muscle strength, muscle thickness, and local muscular endurance, with no differences noted between groups. Effect sizes favored VARIED over CONSTANT condition for elbow flexor thickness (0.72 vs. 0.57), elbow extensor thickness (0.77 vs. 0.48), maximal bench press strength (0.80 vs. 0.57), and upper body muscle endurance (1.91 vs. 1.28). In conclusion, findings indicate that both varied and constant loading approaches can promote significant improvements in muscular adaptations in trained young men.
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Acute and longitudinal data suggest a potential hypertrophic benefit to combining loading ranges as part of a structured RT program.
“Both acute [40,41] and longitudinal [83,84,85,86] data suggest a potential hypertrophic benefit to combining loading ranges as part of a structured RT program”
From Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. (2021) · cites this paper as [85]
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Self-citationResistance exercise load does not determine training-mediated hypertrophic gains in young men
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Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021) · Sports · doi:10.3390/sports9020032 · Cited by 334 · see citing works
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Nuzzo, J. L., Pinto, M. D., Nosaka, K., & Steele, J. (2024) · Sports Medicine · doi:10.1007/s40279-023-01937-7 · Cited by 85 · see citing works
- Authors
- Schoenfeld, B., Contreras, B., Ogborn, D., Galpin, A., Krieger, J., & Sonmez, G.
- Affiliations
- Lehman College (US)
- Sport Performance Research Institute, Aukland University of Technology, Aukland, New Zealand
- McMaster University (CA)
- California State University, Fullerton (US)
- Weightology.net, Issaquah, United States
- Department of Health Sciences, CUNY Lehman College, Bronx, United States
- Venue
- International Journal of Sports Medicine
- Publisher
- Georg Thieme Verlag KG
- Published
- 2016-04-04
- Volume
- 37
- Issue
- 06
- Pages
- 442-447
- ISSN
- 0172-4622 (ISSN-L)
- 1439-3964
- OpenAlex
- W2341773492
- Cited by
- 33
- References
- 7
- Citations by year
- 2026: 2 · 2025: 3 · 2024: 1 · 2023: 2 · 2022: 5 · 2021: 3 · 2020: 5 · 2019: 4 · 2018: 2 · 2017: 5 · 2016: 1
- FWCI
- 4.87
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- International Journal of Sports Medicine (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Keywords
- resistance training, loading zones, muscle adaptation, muscle thickness, muscle strength, muscular endurance, trained men, elbow flexors, elbow extensors, bench press strength
- MeSH terms
- Adaptation, Physiological, Adult, Humans, Male, Physical Endurance, Muscle, Skeletal, Muscle Strength, Resistance Training, Young Adult
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