The effect of load reductions on repetition performance for commonly performed multijoint resistance exercises
Back squat, Bench press, Fatigue, Free weight, Lat pull-down, Recovery, Repetition maximum, Rest interval
Journal of Strength and Conditioning Research
The effect of load reductions on repetition performance for commonly performed multijoint resistance exercises. J Strength Cond Res 26(11): 2939-2945, 2012-The purpose of this study was to compare 4 different loading schemes for the free weight bench press, wide grip front lat pull-down, and free weight back squat to determine the extent of progressive load reductions necessary to maintain repetition performance. Thirty-Two recreationally trained women (age = 29.34 6 4.58 years, body mass = 59.61 6 4.72 kg, height = 162.06 6 4.04 cm) performed 4 resistance exercise sessions that involved 3 sets of the free weight bench press, wide grip front lat pull-down, and free weight back squat, performed in this exercise order during all 4 sessions. Each of the 4 sessions was conducted under different randomly ordered loading schemes, including (a) a constant 10 repetition maximum (RM) load for all 3 sets and for all 3 exercises, (b) a 5% reduction after the first and second sets for all the 3 exercises, (c) a 10% reduction after the first and second sets for all the 3 exercises, and (d) a 15% reduction after the first and second sets for all the 3 exercises. The results indicated that for the wide grip front lat pull-down and free weight back squat, a 10% load reduction was necessary after the first and second sets to accomplish 10 repetitions on all the 3 sets. For the free weight bench press, a load reduction between 10 and 15% was necessary; specifically, a 10% reduction was insufficient and a 15% reduction was excessive, as evidenced by significantly .10 repetitions on the second and third sets for this exercise (p # 0.05). In conclusion, the results of this study indicate that a resistance training prescription that involves 1-minute rest intervals between multiple 10RM sets does require load reductions to maintain repetition performance. Practitioners might apply these results by considering an approximate 10% load reduction after the first and second sets for the exercises examined, when training women of similar characteristics as in this study. © 2012 National Strength and Conditioning Association.
Original Publication Date
DOI of published version
Willardson, Jeffrey M.; Simao, Roberto; and Fontana, Fabio E., "The effect of load reductions on repetition performance for commonly performed multijoint resistance exercises" (2012). Faculty Publications. 1726.