Let the Pleasure Guide Your Resistance Training Intensity

Elsangedy, Hassan Mohamed; Machado, Daniel Gomes da Silva; Krinski, Kleverton; Nascimento, P. H.; Oliveira, Gledson Tavares Amorim; Santos, Tony Meireles; Parfitt, Gaynor

doi:10.1249/mss.0000000000001573

Cited by 23 publications

(14 citation statements)

References 34 publications

Supporting

Mentioning

Contrasting

Order By: Relevance

“…Whilst we did not compare enjoyment of training at the different loads others have investigated this and found that low, compared to high, loads resulted in greater discomfort as well as an increase in time,a major barrier to exercise participation (Trost, Owen, Bauman, Sallis, & Brown, 2002), taken to complete (J. P. . This may mean that individuals select higher load training, similar to the current recommendations, but would give freedom of choice which early work has indicated may be a useful way to prescribe resistance exercise training (Elsangedy et al, 2018). Further long term work investigating adherence and long term outcomes of resistance training at different loads are required.…”

Section: Discussionmentioning

confidence: 97%

Comparing the effects of low and high load resistance exercise to failure on adaptive responses to resistance exercise in young women

Stefanaki

Dzulkarnain

Gray

2019

Journal of Sports Sciences

View full text Add to dashboard Cite

The aim of this study was to compare the effect of 6 weeks of resistance training to volitional failure at low (30% 1 repetition maximum (RM)) or high (80%1RM) loads on gains in muscle size and strength in young women. Thirteen women (age: 29.7 ± 4.7years; height 166.7 ± 6.4cm; weight 64.2 ± 12.2kg) completed 2 training sessions per week for 6 weeks and muscle strength (1RM), muscle thickness (ultrasound) were measured before and after training. Training comprised 1 set to volitional failure of unilateral leg extensions and bicep curls with each limb randomly assigned to train at either 80% 1RM or 30% 1RM. Increases in muscle thickness [arms: 6.81 ± 3.15% (30% 1RM), 5.90 ± 3.13% (80% 1RM) and legs: 9.37 ± 5.61% (30% 1RM), 9.13 ± 7.9% (80% 1RM)] and strength [arms: 15.4 ± 12.2% (30% 1RM), 18.26 ± 12.2% (80% 1RM) and legs: 25.30 ± 18.4 (30% 1RM), 27.20 ± 14.5 (80% 1RM)] were not different between loads. When resistance exercise is performed to volitional failure gains in muscle size and strength are independent of load in young women.

show abstract

Section: Discussionmentioning

confidence: 97%

Comparing the effects of low and high load resistance exercise to failure on adaptive responses to resistance exercise in young women

Stefanaki

Dzulkarnain

Gray

2019

Journal of Sports Sciences

View full text Add to dashboard Cite

show abstract

“…The FS exhibited a good reliability in females with a good intraclass correlation coefficient (ICC ¼ 0.72; Unick et al, 2015) and the type of ICC adopted followed the Shrout and Fleiss (1979) classification. The FS is also reliable for males (ICC ¼ 0.79; Elsangedy et al, 2018) and the type of ICC adopted followed the McGraw and Wong (1996) classification. ICC is considered a measure of reliability that reflects both degree of correlation and agreement between measurements.…”

Section: Measurement Instrumentsmentioning

confidence: 96%

“…They were recruited through internal advertisement at the university and personal contact. We estimated a required sample size of 20 participants using G*Power 3.1 (Faul et al, 2009), based on effect sizes and confidence intervals reported by Oliveira et al's (2018) (Craig et al, 2003) and a body mass index (BMI) !30 kg.m À2 . Anthropometric data included height (in cm, with precision of 1 mm) and body mass (in kg, with precision of 0.01 kg), obtained using a stadiometer and a calibrated electronic body mass scale (Toledo, 2008), both carried out according to the standard International Society for the Advancement of Kinanthropometry (Stewart et al, 2011) to calculate the BMI.…”

Section: Participantsmentioning

confidence: 99%

Positive Affective and Enjoyment Responses to Four High-Intensity Interval Exercise Protocols

et al. 2020

View full text Add to dashboard Cite

Several variables can be manipulated to compose high-intensity interval exercise (HIIE) protocols, and these different combinations may evoke different psychological responses (affect, enjoyment, mood, and perceived exertion). This study investigated psychological responses during four HIIE protocols. Following anthropometric measurements and two maximal exercise tests, 23 physically inactive adults (11 males [ Mage = 25.6, SD = 4.8 years; Mbody mass = 68.5, SD = 12.2 kg; Mheight = 1.72, SD = 0.08 m] and 12 females [ Mage = 25.0, SD = 3.5 years; Mbody mass = 57.2, SD = 8.7 kg; Mheight = 1.59, SD = 0.06 m]) performed four different types of HIIE on different days: (a) Long-interval HIIE (HIIEL—10 × 60 seconds:60 seconds), (b) Short-interval HIIE (HIIES—2 blocks of 10 × 30 seconds:30 seconds with 120 seconds between blocks), (c) Repeated Sprint Training (19 × 6 seconds all out:40 seconds), and (d) Sprint Interval Training (4 × 30 seconds all-out efforts: 240 seconds). We used a final session to assess participants’ HIIE preference. We recorded participant reports of affect, mood, and perceived exertion throughout protocols, and we recorded enjoyment after exercise session. Perceived exertion significantly increased across all HIIE protocols ( p < .001), with higher values in the first quartile during Sprint Interval Training versus HIIEL ( p = .033). Affective response presented higher values pre-exercise and at the first quartile compared with all other moments ( p < .001). Tension ( p < .001) and depression ( p = .013) decreased from pre- to post-exercise in all experimental conditions. At pre-exercise, female participants were tenser than males ( p = .018), though males presented higher pre-exercise vigor scores than females ( p = .023). Vigor increased over time for females ( p = .022). Enjoyment did not vary between sexes or protocols. Participants expressed a higher preference for Repeated Sprint Training. HIIE protocols promoted positive psychological responses for physically inactive young adults, and exercise designs may modulate psychological responses.

show abstract

“…Indeed, lower loads than those recommended are chosen by participants when they self-select their RT load (Glass & Stanton, 2004). This may be linked to affective response as when performing a fixed number of repetitions lower loads are associated with more positive, and higher loads negative, affective response (Elsangedy et al, 2018).…”

Section: Discussionmentioning

confidence: 99%

“Just one more rep!” – Ability to predict proximity to task failure in resistance trained persons

Armes¹,

Standish-Hunt²,

Androulakis-Korakakis³

et al. 2019

Preprint

View full text Add to dashboard Cite

In resistance training, the ability to predict momentary task failure (MF; i.e. maximum effort) during submaximal exercise may be affected by congruence of how (sub-)maximal effort is perceived compared with the actual effort required. The present study examined participants with at least one year of resistance training experience predicting their proximity to MF in two different experiments using a deception design. Participants performed four trials of knee extensions with single sets to their self-determined repetition maximum (sdRM) and MF using a baseline 70%1RM in the first experiment (n = 14). Aiming to minimize participants’ variability in repetition performances, they performed at 70% of their daily MVC instead of their baseline 1RM in the second experiment (n = 24). Results suggested that participants typically under predicted the number of repetitions they could perform to MF. These results suggest that participants with at least one year of resistance training experience are not adequately accurate at gauging effort in submaximal conditions during the gestalt experience of resistance training. This suggests that perceptions of effort during RT task performance may not be congruent with the actual effort required. This has implications for controlling, programming and manipulating effort in RT and potentially on the magnitude of desired adaptations such as improvements in muscular hypertrophy and strength.

show abstract

Let the Pleasure Guide Your Resistance Training Intensity

Abstract: This study is the first to demonstrate that the FS can be used to self-regulate exercise intensity in RT. The lower the FS descriptor, the higher the weight lifted. In addition, the load self-selected for each FS descriptor was reliable across the four sessions.

Cited by 23 publications

References 34 publications

Comparing the effects of low and high load resistance exercise to failure on adaptive responses to resistance exercise in young women

Comparing the effects of low and high load resistance exercise to failure on adaptive responses to resistance exercise in young women

Positive Affective and Enjoyment Responses to Four High-Intensity Interval Exercise Protocols

“Just one more rep!” – Ability to predict proximity to task failure in resistance trained persons

Contact Info

Product

Resources

About