Lantis, D. J., Farrell, J. W., Barton, M. A., & Larson, R. D. (2014). High-repetition resistance training improves fixed blood lactate at 4 mmol/l in endurance trained individuals. Medicine & Science in Sports & Exercise, 46(5), Supplement abstract number 915.

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"Endurance athletes often train at a moderate steady state while other training techniques such as high-intensity interval training and maximum lactate steady state (MLSS) training both try to delay the onset of blood lactate (OBLA) accumulation. High-repetition resistance training has been shown to increase OBLA similar to high-intensity interval training however, high-repetition resistance training has not been investigated in its ability to improve endurance performance in endurance-trained individuals".

This study assessed if supplementing high-repetition resistance training will delay the fixed blood lactate at 4 mmol/l and improve other performance parameters in endurance-trained individuals (males: experimental N = 6; controls N = 4). Ss underwent several assessment sessions. The first session consisted of anthropometric measurements and a graded-exercise test on a cycle ergometer to determine: VO2max, fixed blood lactate at 4 m/mol, maximum power, and test duration. The second session consisted of 1 repetition max (1-RM) using the leg press, leg extension, and leg curl machines. During the next eight weeks, both groups continued previous endurance training and the experimental group supplemented their training with high-repetition resistance training (twice per week using 50% 1-RM performing four sets of 15 reps of the three exercises). Ss then repeated the initial testing as a post-experiment evaluation.

The experimental and control groups were not different in body weight, VO2max, or test duration. There were significant time and group effects within the experimental group for workload corresponding to fixed blood lactate at 4 m/mol. Maximum power also showed a significant time effect in the experimental group. The leg press, leg extension, and leg curl 1-RM all showed significant time effects within the experimental group.

Implication. Supplementing endurance training with high-repetition resistance training resulted in delayed fixed blood lactate at 4 m/mol changes while not altering VO2max. High-repetition resistance training also increased 1-RM without altering body weight, which corresponded to improved maximum power and task duration.

[Editor's note: Not much should be read into the results of this study. It is included as a sample of how a non-discerning reader might distort the real implications of the study. The following is a summary of cautious interpretations of this investigation.

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