Individualisation can improve resistance training prescription. This is accomplished via monitoring or autoregulating training. Autoregulation adjusts variables at an individualised pace per performance, readiness, or recovery. Many autoregulation and monitoring methods exist; therefore, this review’s objective was to examine approaches intended to optimise adaptation. Up to July 2019, PubMed, Medline, SPORTDiscus, Scopus and CINAHL were searched. Only studies on methods of athlete monitoring useful for resistance-training regulation, or autoregulated training methods were included. Eleven monitoring and regulation themes emerged across 90 studies. Some physiological, performance, and perceptual measures correlated strongly (r ≥ 0.68) with resistance training performance. Testosterone, cortisol, catecholamines, cell-free DNA, jump height, throwing distance, barbell velocity, isometric and dynamic peak force, maximal voluntary isometric contractions, and sessional, repetitions in reserve-(RIR) based, and post-set Borg-scale ratings of perceived exertion (RPE) were strongly associated with training performance, respectively. Despite strong correlations, many physiological and performance methods are logistically restrictive or limited to lab-settings, such as blood markers, electromyography or kinetic measurements. Some practical performance tests such as jump height or throw distance may be useful, low-risk stand-ins for maximal strength tests. Performance-based individualisation of load progression, flexible training configurations, and intensity and volume modifications based on velocity and RIR-based RPE scores are practical, reliable and show preliminary utility for enhancing performance.

The aim of this study was to investigate the effects of an augmented eccentric load upon the kinematics and muscle activation of bench press, and to investigate possible mechanisms behind augmented eccentric loading during the lift. Sixteen resistance-trained males (age 28.5 ± 7.7 years, height 1.78 ± 0.08 m, body mass 80.7 ± 14.3 kg) performed three repetitions at 95/85% of 1RM (augmented eccentric loading), and 85/85% of 1RM (control) in bench press, while barbell kinematics and muscle activation of eight muscles were measured. The main findings were that no kinematic differences between the augmented and control condition were found, only an effect of repetition. Furthermore, augmented loading caused a higher activation of the biceps brachii during the pre-sticking and sticking region, while a lower activation in the sternal part of pectoralis major during the eccentric phase was observed. Based on the present findings, it can be concluded that augmented eccentric loading with 95% of 1RM in bench press did not have any acute positive effect upon the concentric phase of the lift (85% of 1RM) and that the proposed underlying mechanisms like potentiation, increased neural stimulation and preload, and recovery of stored elastic energy does not seem to occur with these loads.

Kwan, K and Helms, E. Prevalence, magnitude, and methods of weight cutting used by world class powerlifters. J Strength Cond Res 36(4): 998–1002, 2022—Powerlifters compete in the squat, bench press, and deadlift, with winners determined by the highest 3-lift total in each weight class. As a weight class–based sport, athletes often compete in classes lower than their habitual weight, using various strategies to make weight. This study's purpose was to examine weight cutting prevalence, magnitude, and methods among 42 male and 22 female powerlifters (25 ± 8 years old; 4 ± 2.2 years of competitive experience) competing at the 2018 International Powerlifting Federation classic world championship. The lifters, 83% of whom cut weight losing an average 2.9 ± 4.3% of body mass, completed a previously validated weight cutting questionnaire. The most frequently used weight cutting methods were gradual dieting (42.18%, 31.25%), fluid restriction after fluid loading (32.8%, 34.4%), restricting fluid ingestion without fluid loading (23.4%, 9.4%), fasting (15.6%, 18.7%), increased activity (9.4%, 24.4%), laxatives (9.4%, 18.7%), sauna (7.8%, 6.3%), diuretics (7.8%, 6.3%), skipping meals (4.7%, 21.9%), and wearing rubber suits (1.6%, 2.6%). Most lifters experienced negative changes in psychological state, with only 9% reporting never experiencing any negative effect on psychological state across the 5 states measured. Lifters reported experiencing fatigue (15.6%, 45.3%), anger (3.2%, 26.6%), feelings of isolation (4.7%, 12.5%), and anxiety (14.1%, 35.95%), and 11 of the 12 lifters who reported a perceived decrement in training performance performed weight cutting. Both weight cutting methods and negative psychological changes experienced were reported as always, sometimes. Therefore, it is vital to provide specific recommendations based on scientific research to improve the efficacy and safety of making weight while minimizing performance decrements.

Purpose To characterise self-reported nutrition practices and beliefs of powerlifters. Methods Actively competing male (n = 240) and female (n = 65) powerlifters completed a cross-sectional online survey of self-reported nutrition practices across the competitive cycle, within specific competitive phases, and hard and easy training days. Data are presented as number (n) and percentage (%) of all powerlifters practicing a given strategy followed by a % of responses reporting various practices or beliefs within this strategy. Differences in categorical sub-groups (sex, age, and weight class; and competitive calibre) were analysed with a chi-square test and denoted where significant (p ≤ 0.05). Results Most powerlifters reported following a specific diet long-term (n = 203, 66.6%) of which If It Fits Your Macros (IIFYM)/flexible dieting was most common (n = 159, 78.3%). Over half reported introducing a special diet for a competitive phase (n = 162, 53.1%), of which IIFYM/flexible dieting was most followed for competition preparation (n = 80, 63%) and off-season (n = 48, 71.6%). Compared to normal dietary intake, most reported eating more on harder training days (n = 219, 71.8%) and refraining from eating less on easier training days (n = 186, 61%). Conclusions IIFYM/flexible dieting is commonly followed by powerlifters to support performance and body composition goals. Females seemed to report more often restricting energy and dieting for body composition reasons than males. Powerlifters tailor their energy intake on harder training days to the higher training demands but refrain from reducing energy intake on rest/easier training days.