The “strength-endurance continuum” is a widely accepted concept in the field of exercise science.
Simply stated, the theory asserts that training in different rep ranges elicits differential effects on muscular adaptations. From a practical standpoint, the continuum can be categorized into three distinct loading zones— heavy, moderate and light— whereby heavy loads (1-5 RM) promote maximal strength gains, moderate loads (6-12 RM) bring about maximal increases in muscle mass, and light loads (15+ RM) produce the greatest improvements in local muscular endurance.
A considerable amount of research has been conducted on the strength endurance continuum, and there is now good evidence that heavy loads do indeed promote the greatest increases in strength while muscular endurance is optimized with the use of light loads.2,7,9 However, the claim that moderate-rep training is superior for maximizing muscle size has come under scrutiny, with a number of studies showing that training across a wide spectrum of rep ranges can be equally effective from a hypertrophy standpoint.6
A big issue with the body of research on the topic has been a paucity of studies carried out in individuals with resistance-training experience. It is well established that experienced lifters respond differently to training compared to non-lifters. This is due to a “ceiling effect,” whereby gaining muscle becomes progressively more difficult as you get closer to reaching your genetic potential.1
This story is from the Spring 2017 edition of Fitness Rx for Men.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the Spring 2017 edition of Fitness Rx for Men.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Sign In
The Basic Four For The Core Training Program
The traditional road to building strong, tight-looking abdominal muscles was simple: lose fat and do thousands of sit-ups and leg raises.
Intermittent Fasting Is Good For Your Health
It’s been shown that intermittent fasting can help you lose weight— and because of this, it’s a method that’s being adopted by many fitness trainers and professionals.
Don't Find Influence in Others
Joe, i love following you on instagram (@joedon- nellyfit). You seem like a person of intense and con- sistent motivation. My question to you is how do i prevent lulls in my levels of motivation? I find things to motivate me, it runs its course and then before i know it i feel completely unmotivated. How do i fix this? What should i focus on or stay away from when looking for consistent motivation? Thank you in advance.
Forced Reps For Accelerated Muscle Growth And Strength!
Advanced weightlifting techniques manipulate specific training variables such as load, sets and repetition range, in order to more efficiently improve lean muscle size and strength.
Is There a Best Rep Range for Muscle Growth?
The “strength-endurance continuum” is a widely accepted concept in the field of exercise science.
Ultimate in Nutrition
New Sports Nutrition Strategies That Enhance Performance.
Cardio Research Review: Best of 2016
Many people have a love-hate relationship with cardio. But for most, cardio is essential for cardiovascular health and fat burning. But which kinds of cardio are best and how long do you really need to sweat to see results? We gathered our best reports and cutting-edge research from 2016— check out these effective methods and training techniques before your next sweat session.
Muscle-Building Research Review: Best of 2016
ENHANCED PERFORMANCE WITH CREATINE AND REST-PAUSE TRAININGThe right combination of supplement and training techniques can vigorously boost muscle size and strength. One combination suggested in 2016 involved the joint use of creatine monohydrate with the rest pause training technique. Rest-pause training typically involves the use of a weight that you can lift for a specific amount of repetitions. Yet, instead of lifting the weight uninterrupted for a complete set of repetitions, you rest between repetitions. This approach will typically allow performance of additional repetitions, providing a substantial training effect that boosts muscle size and strength.
Top 30 Hardcore Facts on Supplementation
As you know, it takes a lot of hard work and dedication to training and eating right if you want to achieve a ripped physique. But more and more research is revealing the benefits of supplements for health, performance, fat loss, improved training, lean muscle building and more. So we put together 30 of the best researched-based tips on supplementation. Take your training and performance to a whole new level with these surefire tips for success.
American War Hero Noah Galloway
On the Battleground and in the Gym.
