TWO REPETITIONS AS EFFECTIVE AS EIGHT IN STRENGTH TRAINING
Conway, P. T., Edwards, S. W., Ransone, J., & Edgley, B. M. (2001). Effect of two near maximum lifts compared to eight lifts in relation to strength development. Medicine and Science in Sports and Exercise, 33(5), Supplement abstract 1827.
Performing three sets of two repetitions of 90% 1-RM was compared to three sets of eight repetitions at 65%, 70%, and 75% 1-RM respectively. Ss (N = 18) were experienced resistance trained males. Ss completed a four-week pre-conditioning program, and were then split into one of the training groups. Training was twice a week for eight weeks. Ss were measured on four occasions.
There was no difference between groups, or experienced and lesser-experienced Ss, in strength gains. Body composition was similar between groups. The two-repetition program required only one-third of the time needed for the eight-repetition program.
Implication. Two-repetition, high resistance training is as effective as more traditional eight-repetition strength training.
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