Table 2. Summary of all included studies for the final analysis.
| Author (Year) | Participants | Level of Participant’s | Training protocol | 1RM exercises | Duration | 1RM increase percentage per week (summarized by upper and lower-body) | Quality (Items) |
| Burt et al. (2007) [22] | N: 21 Age: Colleged Age Height: 170.1±6.3 cm Weight: 64.3±6.9 kg | By authors: Untrained lifters. colleged age healthy women | Group 1 Per week: 1 Sets: 1 Reps: 6–10 Group 2 Per week: 2 Sets: 1 Reps: 6–10, Rest: 3 Minutes | Lower Body: Leg press | 8 weeks | Lower Body Group 1 = 37.7% Group 2 = 59.9% | 81.8% (9/11) |
| Stefanaki et al. (2018) [23] | N:13 Age: 29.7±4.7 years Height: Weight: 64.7±12.2 kg |
By authors: Not engaging in more than 2 hours per week of moderate/high intensity aerobic exercise or any resistance training. healhty | Group 30% 1RM Per week: 2 Sets: 1 Reps: 30% Group 80% 1RM Per week: 2 Sets: 1 Reps: 80% |
Lower Body: Leg extension Upper Body: Bicep curl |
6 weeks | Upper Body 30% = 15.4% 80% = 18.3% Lower Body 30% = 25.3% 80% = 27.2% |
90.9% (10/11) |
| Keeler et al. (2001) [24] | N: 14 Age: 32.8±8.9 years Height: 161.7±7.6 cm Weight: 67.9±11.5 kg | By authors: Beginner, 8 months without weighttraining | Superslow Per week: 3 Sets: 1 Reps: 50% Traditional Per week: 3 Sets: 1 Reps: 80% | Lower Body: Leg press. Leg curl. Leg extension Upp Upper Body: Torso arm. Bench press (machine). Compound row. Triceps extension. Bicep curl | 10 weeks | Upper Body Superslow (n = 6) = 1.6% Traditional (n = 8) = 3.2% Lower Body Superslow (n = 6) = 1.3% Traditional (n = 8) = 4.0% | 81.82% (9/11) |
| Bell et al. (2000) [25] | N: 9 Age: 22.3±3.3 years Height: 176±9.3 cm Weight: 73.4 ±11.6 kg | By authors: Experienced weightlifters, but with no training at the beginning | Per week: 3 Sets: unclear Reps: 2 till 12 | Lower Body: Leg press. leg extension | 12 weeks | Lower Body (n = 4) 63.6% |
63.6% (7/11) |
| Cacchio et al. (2006) [26] | N: 20 Age: 24.8±1 years Height: 167.4±4.8 cm Weight: 56.5±4 | By authors: sedentary Beginners | Per week: 3 Sets: 3 Reps: 10 (maybe not into failure) | Upper Body: Freemotion Chest Press. traditional Chest Press | 8 weeks | Upper Body FM (n = 10) = 143.6% CM (n = 10) = 71.9% |
81.8% (9/11) |
| Weiss et al. (1988) [27] | N: 28 Age: 18 to 26 (not seperatly for females) | By authors: 3 months without any training programm. healhty by questionnaire. feamles without contraceptives in the last 3 months | Per week: 3 Sets: 4 Reps: 9–13—Rest: 2 till 3 minutes | Lower Body: Seated calf raises | 8 weeks | Lower Body (n = 14) 15.3% | 72.7% (8/11) |
| Snow-Harter et al. (1992) [28] | N: 52 Age: 19.9±0.7 years Height: 165±7.3 cm Weight: 60.4±12.8 kg (also with data from the runners group) |
By Santos Junior et al. [19]: Intermediate Bench Press (57%) By authors: No competitive athletes. min. 8–12 menstrual cycles in a year for the last 3 years. | Per week: 3 Sets: 3 Reps: 65–85%. at the beginning less then 65% | Upper body: Bicepscurl. Triceps extension. Militarypress. Facepulls. Benchpress. Back extension. lat pulldown Lower Body: Leg extension. Leg curl. Abduction. |
8 months | Upper Body (n = 12) = 23.7% Lower Body (n = 12) = 44.1% | 81.8% (9/11) |
| Kim et al. (2011) [29] | N: 35 Age: 20.5± 0.4 years Height: 166.9±1.53 cm Weight: 66.6±5.4 kg |
By authors: No strength training or aerobic endurance training for at least 6 months. | TRT Group (n = 13) Per week: 3 Sets: 3 Reps: 80% SRT Group (n = 14) Per week: 2 Sets: 1 Reps: 50% |
Upper Body: Shoulder press. chest press. rowing and lat pulldowns Lower Body: Leg press | 4 weeks | Upper Body TRT (n = 13) = 5.5% SRT (n = 14) = 3.8% Lower Body TRT (n = 13) = 5.9% SRT (n = 14) = 3.7% | 81.8% (9/11) |
| Author (Year) | Participants | Level of Participant’s | Training protocol | 1RM exercises | Duration | 1RM increase percentage per week (summarized by upper and lower-body) | Quality (Items) |
| Stock et al. (2016) [30] | N: 47 Age: 21±3 years Height: 162.1±9.6 cm Weight: 63.3±11 kg | By Santos Junior et al. [19]: Beginner Sqauts and Deadlift By authors: No weightlifting for the past 6 months. healthy |
Lower Per week: 3 Sets: maybe 4 (unclear) Reps: 5 Moderate Per week: 2 Sets: maybe 4 (unclear) Reps: 5; Rest: 3 minutes | Lower Body: Squats, Deadlifts | 4 weeks | Lower Body Lower Volume (n = 15) = 95.8% Moderate Volume (n = 16) = 86.2% |
81.8% (9/11) |
| Gentil et al. (2017) [31] |
N: 8 Age: 34.1±4.3 years Height: 166±0.1 cm Weight: 70.1±9.3 kg (only Resistance training group) |
By authors: Eumenohheic. weight stable for 6 months. inactive. be free of medical problems that could be aggravated by the study protocol. |
Per week: 3 Sets: 3 Reps: 8–12 |
Upper Body: Bicepcurl with barbell Lower Body: Leg extension |
8 weeks |
Upper Body RT (n = 8) = 22.3% Lower Body RT (n = 8) = 34.6% |
90.9% (10/11) |
| Mayhew et al. (2011) [32] |
N: 62 Age: 19.1±0.8 years Height: 164.0±5.6 cm Weight: 62.1±11.5 kg |
By Santos Junior et al. [19]: Intermediate (49%) By authors: Healthy without any training in the last 6 months |
Per week: 3 Sets: 3 Reps: 6–12 Rest: 2 Minutes |
Benchpress. Squats. Lat pulldowns. Calf raises. arm curls. Shoulder press |
12 weeks |
Upper Body 23.4% |
81.8% (9/11) |
| Santos et al. (2010) [33] |
N: 16 Age: 25.4±1.95 years Height: 162.7±4.4 cm Weight: 57.7±3.9kg (only the two intervention groups AA + AST) |
By authors: Sedentary. They did not perform any other physical activity during the intervention. Healhy |
Per week: 2–3 (every second day) Sets: 3 Reps: 10–12 |
Upper Body: Machine Benchpress |
8 weeks |
Upper Body AA (n = 8) = 22% AST (n = 8) = 42.5% |
72.7% (8/11) |
| de Lima et al. (2012) [34] |
N: 20 Age: 26.3±3.58 years Height: 163.5±0.1y Weight: 62.93±8.8cm (only the two intervention groups LP + DUP) |
By Santos Junior et al. [19]: Intermediate Linear (53%) and Daily Undulating (51%). By authors: Healthy. range: 20–35 years old. non-obese. no training in 6 months |
Per week: 2 Sets: 3–4 Reps: 15–30 (not very clear) Rest pause: 1–2 minutes |
Upper Body: Benchpress. Bicepscurl Lower Body: Legpress |
12 weeks |
Upper Body Linear (n = 10) = 19.3% daily undulating (n = 10) = 22% Lower Body Linear (n = 10) = 48.2% daily undulating (n = 10) = 38.4% |
90.9% (10/11) |
| Dinyer et al. (2019) [35] |
N: 23 Age: 21.2±2.2 years Height: 167.1±5.7 cm Weight: 62.3±16.2 kg |
By authors: 2 years without any weighttraining and less then 2 years of any sports activity |
Per week: 2 Sets: 2–3 Reps: 6–11; Rest pause: 1,5 minutes |
Upper Body: Shoulder press, Lat pulldown Lower Body: Leg extension, Leg curl |
12 weeks (9 weeks of training) |
Upper Body 30% (n = 11) = 26.9% 80% (n = 12) = 27.4% Lower Body 30% (n = 11) = 12.9% 80% (n = 12) = 12.5% |
81.8% (9/11) |
| Author (Year) | Participants | Level of Participant’s | Training protocol | 1RM exercises | Duration | 1RM increase percentage per week (summarized by upper and lower-body) | Quality (Items) |
| Marx et al. (2001) [36] | N: 34 Age: 22.7±4.6 years Height: 165.7±5.2 cm Weight:: 56.2±6.3 kg (with control group) |
By Santos Junior et al. [19]: Beginner Benchpress (Single set = 39% and high volume = 37%) By authors: All subjects had a regular menstrual cycle of 28 to 32 days in the past year. No oral contraceptives were taken. |
Per week: 2 Sets: 2–3 Reps: 6–11 |
Upper Body: Benchpress Lower Body: Leg press |
24 Wochen |
Upper Body Singe set (n = 12) = 12.2% High-volume (n = 12) = 46.8% Lower Body Single set (n = 12) = 11.2% High-volume (n = 12) = 31.8% |
90.9% (10/11) |
| Mosti et al. (2014) [37] | N: 30 Age: 22.1±2.2 years Height: 168.2±7 cm Weight:: 65.3±9.3 kg (with control group) |
By authors: no weighttraining of the upper body in the last 6 months |
Per week: 3 Sets: 4 Reps: 3–5 |
Lower Body: Hack squat with high speed |
12 weeks |
Lower Body (n = 14) 83.1% |
81.8% (9/11) |
| Botton et al. (2016) [38] | N: 43 Age: 23.9±2.6 years Height: 162.3±6.2 cm Weight:: 58.6±5.6 kg (with control group) |
By authors: All subjects less then 3 months without any weight training. 6 subjects take no oral contraceptives |
Per week: 2 Sets: 2–3 Reps: 5–15 |
Lower Body: Leg extension |
12 weeks |
Lower Body UG-Group (n = 14) bilateral: 19.5% unilateral: 32.1% BG-Group (n = 15) bilateral: 27.5% Unilateral: 23.5% |
90.9% (10/11) |
| Moghadasi et al. (2011) [39] |
N: 20 Age: 25.3±3.2 years Height: no data Weight: no data |
By authors: Healthy, last 6 months without any weighttraining |
Per week: 3 Sets: 2–4 Reps: 8–12; Rest: 2–3 minutes | Upper Body: Chest Press. Shoulder Press. Lat pulldown. Bicep curl. Triceps pulldown Lower Body: Leg press. Leg extension. Leg curl |
12 weeks |
Upper Body (n = 10) 96.8% Lower Body (n = 10) 40.9% |
90.9% (10/11) |
| de Castro Cesar et al. (2019) [40] |
N: 20 Age: 20.7±2.1 years Height: 1.66±0.1cm Weight: 57.7±8.4kg |
By authors: in the last 3 months without any weighttraining. healthy | Per week: 3 Sets: 3 Reps: 15; Rest between sets: 1 minute |
Upper Body: Chest press. Lat pulldown. Militarypress. Tricep extension. Bicepscurl Lower Body: Leg oress. Leg extension. Leg curl |
12 weeks |
Upper Body (n = 9) = 21.7% Lower Body (n = 9) = 35.7% |
72.7% (8/11) |
| Davitt et al. (2014) [41] |
N: 28 Age: 19.8±0.2 years Height: no Weight: 61±2.5 kg (weightlifters and endurance training group) |
By Santos Junior et al. [19]: Intermediate Benchpress (60%) |
Per week: 4 Sets: 3 Reps: 8–12; Rest: 1–1,5 minutes |
Upper Body: Benchpress Lower Body: Leg press |
8 weeks |
Upper Body (n = 10) = 24.3% Lower Body (n = 10) = 38.6% Only data from the group weighlifting before endurance training. |
81.8% (9/11) |
| Author (Year) | Participants | Level of Participant’s | Training protocol | 1RM exercises | Duration | 1RM increase percentage per week (summarized by upper and lower-body) | Quality (Items) |
| Kell (2011) [42] |
N: 20 Age: 22.5 ±4.6 years Height: 1. 70 ± 0.1 m Weight: 59.4 ± 5kg (only female weighttraining) |
By Santos Junior et al. [19]: Intermediate Benchpress (58%) and Sqaut (82%). By authors: More then 11 months of weighttraining before the study. healthy |
Per week: 4 Sets: 3 Reps: 8–12 |
Upper Body: Benchpress. Latpulldown. Shoulder press barbell Lower Body: Squats |
12 weeks |
Upper Body = 37% Lower Body = 43.8% |
81.8% (9/11) |
| Hostler et al. (2001) [43] |
N: 10 Age: 20.9±1.1 years Height: 163.6±7.6 cm Weight:: 58.9±5.3 kg Only female subjects. |
By Santos Junior et al. [19]: Advanced Benchpress (SI-Group = 63% und TRAD-Group = 60.9%). By authors: 6 months without any weighttraining. healthy |
Per week: 2 Sets: 3 Reps: 60% till muscle failure, Rest: 3 minutes |
Upper Body: Benchpress, Triceps. |
8 weeks |
Upper Body TRAD-Group (n = 5) = 12.2% SI-Group (n = 5) = 10.3% |
81.8% (9/11) |
| Schlumberger et al. (2001) [44] |
N: 27 Age: 26.3±5.1 years Height: 166.6±5.4cm Weight:: 65.37±8.67 kg with control group |
By authors: healthy, at least 6 months of weighttraining experience. |
Single set: Per week: 2 Sets: 1 Reps: 6–9 Multi set: Per week: 2 Sets: 3 Reps: 6–9, Rest: 2 minutes (MS) |
Upper Body: Chest press Lower Body: Leg press |
6 weeks |
Upper Body MS-Group (n = 9) = 10.4% Single-set Group (n = 9)) = 4.1% Lower Body MS-Group (n = 9) = 15.8% Single-set Group (n = 9) = 4.1% |
81.8% (9/11) |
| Silva et al. (2012) [45] |
N: 12 Age: 23.5±2.5 years Height: 165.8±6.5 cm Weight: 59.2±8.2 kg |
By Santos Junior et al. [19]: Intermediate Benchpress (49.8%). By authors: healthy. 3 months without weighttraining |
Per week: 2 Sets: 2–3 Reps: 8–18 |
Upper Body = Benchpress Lower Body = Leg press. Leg extension |
11 weeks |
Upper Body = 20% Lower Body = 45.9% |
72.7% (8/11) |
| Garcia et al. (2016) [46] |
N: 11 Age: 25.2±5.3 years Height:—Weight: 59.9±4.8kg |
By Santos Junior et al. [19]: Both groups: Sqaut Advanced (MS = 103%; TRI = 102.3%) and Deadlifts Intermediate (MS = 96%; TRI = 105.6%). By authors: At least 12 months of weighttraining experience. Healthy |
Per week: 3 Sets: 3 Reps: 6–14 |
Lower Body: Sqaut, Deadlift |
12 weeks |
Lower Body MS-Group = 20.6% TRI-Group = 21.6% |
81.8% (9/11) |
| Burnham et al. (2010) [47] |
N: 19 Age: 19.8±1.6 years Height: 179.8±4.7 cm Weight: 74.9±6.7 kg |
By Santos Junior et al. [19]: Both groups: Bench Press Advanced (62%). By authors: At least 1 year of experience. |
Per week: 2 Sets: 3 Reps: 80–90% One Group with Weight chains |
Upper Body: Benchpress |
8 weeks |
Upper Body Traditional (n = 9) = 11.9% Chain (n = 10) = 17.4% |
81.8% (9/11) |
| Author (Year) | Participants | Level of Participant’s | Training protocol | 1RM exercises | Duration | 1RM increase percentage per week (summarized by upper and lower-body) | Quality (Items) |
| Stien et al. (2020) [48] |
N: 38 Age: 22.26±1.24 years Height: 166.7±2.7 cm Weight: 66.6±5.3 kg |
By authors: healthy. Physically active women. on average 9.6 months of strength training experience |
Per week: 2–3 Sets: 3–4 Reps: 6–10 |
Lower Body: Legpress. Leg extension, Kick Back |
8 weeks |
Lower Body Single Joint Group (n = 18) = 16.7% Multi Joint Group (n = 20) = 19.8% |
72.7% (8/11) |
| Cholewa et al. (2018) [49] |
N: 23 Age: 20.9±1.4 years Height: 165.6±6.4 cm Weight: 68.7±11.9 kg |
By Santos Junior et al. [19]: Beta-Group Intermediate (Sqaut = 63.2%; Benchpress = 36.2%); Placebo-Group Intermediate (Sqaut = 85%; Benchpress = 50.2%). By authors: No weighttraining in the last 6 months. healthy |
Upper Body: Per week: 1 Sets: 3 Reps: 8–12 Lower Body: Per week: 2 Sets: 3 Reps: 8–12 Rest: 2–3 minutes |
Upper Body: Benchpress Lower Body: Sqaut |
10 weeks |
Upper Body Beta-Group (n = 11) = 9.1% Placebo-Group (n = 12) = 14.5% Lower Body Beta-Group (n = 11) = 31.2% Placebo-Group (n = 12) = 29.2% |
81.8% (9/11) |
| Monteiro et al. (2008) [50] |
N: 20 Age: 36.9±1.5years Height: 157.9±9.9 cm Weight: 64.9±10.5 kg |
By authors: seated subjects. at least 6 months without any physical activity |
Per week: 3 Sets: 3 Reps: 8–12 |
Upper Body: Benchpress (without Abdominal Crunch) Lower Body: Hack machine. Smith Machine |
10 weeks |
Upper Body (n = 10) = 56.1% Lower Body (n = 10) = 68.1% |
72.7% (8/11) |
| Hendrickson et al. (2010) [51] |
N: 18 Age: 21±0.5 years Height: 164.7±1.9 cm Weight: 64.5±1.9 kg (only resitant training group) |
By Santos Junior et al. [19]: Intermediate Benchpress (48%) and Sqaut (83%). By Authors: Subject are healthy and have a menstrual cycle |
Per week: 3 Sets: 3 Reps: 3–12 |
Upper Body: Benchpress Lower Body: Squat |
8 weeks |
Upper Body (n = 17) = 22.2% Lower Body (n = 17) = 14.2% |
90.9% (10/11) |
| Rana et al. (2008) [52] |
N: 34 Age: 21.1±2.7 years Height:164.78±5.5 cm Weight: 66.3±9.9 kg with control group |
By authors: Healthy subjects |
Per week: 2–3 Sets: 3 TS-Group: Reps: 6–10 TE-Group Reps: 20–30 |
Lower Body: Legpress, Sqaut. Leg extension |
6 weeks |
Lower Body TS-Group (n = unclear) = 54.2% LV-Group (n = unclear) = 27.9% TE-Group (n = unclear) = 20.9% C-Group (n = unclear) = 3.2% | 81.8% (9/11) |