Goto, K., Nagasawa, S., Yanagisawa, O., Kaneko, F., Kizuka, T., & Takamatsu, K. (2002). Addition of low intensity resistance exercise to high intensity resistance exercise increases muscular strength. Medicine and Science in Sports and Exercise, 34(5), Supplement abstract 1122.

[Previous studies by these authors have shown that growth hormone secretion is increased by performing a single-set of low intensity (50% 1 RM) exercise immediately after high intensity resistance exercise.]

Active males were divided into a B50 group (N = 7) or a BS group (N = 9). Both groups performed bulk-up training (6 x 40-80% 1 RM) for four weeks. Then the B50 group performed work at 50% 1 RM while the BS group performed traditional strength training. Training consisted of leg presses and extensions for eight weeks, twice per week.

Both groups improved similarly in the first four weeks of training. In the latter eight weeks, the B50 group improved significantly more than BS in 1 RM, maximal isokinetic strength, and muscular endurance.

Implication. Following bulk-up work, low intensity strength exercise improves strength more than traditional strength training.

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