The DOI matches its Crossref record; 1 of the 1 references it cites were found in a registry or an index.
The Effects of 4 and 10 Repetition Maximum Weight-Training Protocols on Neuromuscular Adaptations in Untrained Men
Abstract
The purpose of this study was to identify and compare the strength, cross-sectional area, specific tension, and anthropometric changes elicited by 4 repetition maximum (RM) and 10RM weight-training protocols in untrained subjects. Twenty-four men (24.17 ± 1.76 years) volunteered to participate and were randomly assigned to either the 4RM group or the 10RM group. Training was performed 3 times per week for 10 weeks; free weights were used to exercise the forearm extensors and flexors. The 4RM group performed 6 sets of 4 repetitions to failure and the 10RM group performed 3 sets of 10 repetitions to failure. Strength (1RM) was measured at 0, 6, and 10 weeks, and muscle cross-sectional area (determined through magnetic resonance imagery), specific tension (kilograms per square centimeter), and relaxed-and flexed-arm girth (corrected for skinfolds) were measured at 0 and 10 weeks. Significant (p < 0.05) increases in both forearm extensor and flexor 1RM strength, muscle cross-sectional area, specific tension, and flexed-arm girth occurred in both groups. The 4RM and 10RM loading intensities elicited significant and equal increases in strength, cross-sectional area, specific tension, and flexed girth. These results suggest that 4RM and 10RM weight-training protocols equated for volume produce similar neuromuscular adaptations over 10 weeks in previously untrained subjects.
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“Multiple studies have reported greater 1RM improvements when training in the so-called “strength zone” (1 to 5 repetitions) vs. the “hypertrophy zone” (8 to 12 repetitions) [19,20,21,22], although these findings are not universal [23,24].”
From Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. (2021) · cites this paper as [23]
Citations
Cites
Muscle hypertrophy and fast fiber type conversions in heavy resistance-trained women.
Staron, R. S., Malicky, E. S., Leonardi, M. J., Falkel, J. E., Hagerman, F. C., & Dudley, G. A. (1990) · European Journal of Applied Physiology and Occupational Physiology · doi:10.1007/bf00572189 · Cited by 328
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A Meta-analysis to Determine the Dose Response for Strength Development
RHEA, M. R., ALVAR, B. A., BURKETT, L. N., & BALL, S. D. (2003) · Medicine & Science in Sports & Exercise · doi:10.1249/01.mss.0000053727.63505.d4 · Cited by 666
Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021) · Sports · doi:10.3390/sports9020032 · Cited by 334
Metadata
- Authors
- CHESTNUT, J. L., & DOCHERTY, D.
- Affiliations
- University of Victoria (CA)
- Venue
- Journal of Strength and Conditioning Research
- Published
- 1999-11
- Volume
- 13
- Issue
- 4
- Pages
- 353-359
- ISSN
- 1064-8011 (ISSN-L)
- OpenAlex
- W2090820764
- Cited by
- 70
- References
- 1
- Citations by year
- 2022: 1 · 2021: 5 · 2020: 3 · 2019: 2 · 2017: 4 · 2016: 9 · 2015: 5 · 2014: 3
- FWCI
- 1.46
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- The Journal of Strength and Conditioning Research (publishedVersion)
- Funders
- University of Victoria
- Victoria University
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Physiology (medical) › Cardiovascular and exercise physiology
- Health Sciences › Nursing › Nutrition and Dietetics › Muscle metabolism and nutrition
- Keywords
- weight training, repetition maximum, training volume, neuromuscular adaptation, muscle strength, muscle cross-sectional area, specific tension, forearm extensors, forearm flexors, untrained men, arm circumference, exercise intensity
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- CoChat. (2026). Citation check: The Effects of 4 and 10 Repetition Maximum Weight-Training Protocols on Neuromuscular Adaptations in Untrained Men. https://app.cochat.ai/papers/10.1519/00124278-199911000-00009
- The paper
- CHESTNUT, J. L., & DOCHERTY, D. (1999). The Effects of 4 and 10 Repetition Maximum Weight-Training Protocols on Neuromuscular Adaptations in Untrained Men. Journal of Strength and Conditioning Research. https://doi.org/10.1519/00124278-199911000-00009
