Table 1. Strength, performance, body composition, and hypertrophy outcomes.
| Measure | LOAD | REPS | Adjusted effect (CI90%) | ||||
|---|---|---|---|---|---|---|---|
| Pre | Post | Δ | Pre | Post | Δ | ||
| Squat 1RM (kg) | 76.9 ± 29.9 | 98.7 ± 30.8 | 21.8 ± 21.2 | 86.8 ± 27.1 | 106.2 ± 29.6 | 19.3 ± 7.7 | −2.0 [−7.8 to 2.4] |
| CMJ (cm) | 41.0 ± 10.0 | 40.9 ± 9.1 | −0.1 ± 2.7 | 42.9 ± 10.4 | 42.7 ± 10.2 | −0.1 ± 3.4 | 0.1 [−1.5 to1.7] |
| Endurance (repetitions) | 15.0 ± 4.4 | 21.6 ± 4.4 | 6.6 ± 3.0 | 17.4 ± 4.7 | 24.1 ± 7.3 | 6.8 ± 5.5 | 1.02 [0.93–1.14]* |
| LSLM (kg) | 16.5 ± 3.3 | 16.8 ± 3.3 | 0.3 ± 0.4 | 17.0 ± 4.0 | 17.3 ± 3.9 | 0.3 ± 0.3 | 0.1 [−0.1 to 0.3] |
| LG (mm) | 15.5 ± 3.3 | 16.9 ± 3.2 | 1.4 ± 1.2 | 17.3 ± 2.8 | 18.3 ± 2.8 | 1.0 ± 0.8 | −0.2 [−0.8 to 0.3] |
| MG (mm) | 18.1 ± 2.6 | 19.2 ± 2.5 | 1.1 ± 1.3 | 18.5 ± 3.0 | 20.1 ± 3.9 | 1.5 ± 2.7 | 0.5 [−0.4 to 2.2] |
| SOL (mm) | 15.5 ± 2.8 | 16.5 ± 3.3 | 1.1 ± 1.1 | 17.1 ± 4.2 | 18.2 ± 4.3 | 1.1 ± 1.3 | 0 [−0.6 to 0.7] |
| RF 30% (mm) | 49.8 ± 9.1 | 53.3 ± 8.4 | 3.5 ± 3.7 | 51.0 ± 9.1 | 55.2 ± 9.4 | 4.2 ± 2.0 | 0.8 [−0.6 to 2.3] |
| RF 50% (mm) | 39.8 ± 8.0 | 43.3 ± 7.0 | 3.4 ± 2.6 | 42.3 ± 7.9 | 46.7 ± 8.3 | 4.4 ± 2.2 | 1.3 [0–2.4] |
| RF 70% (mm) | 28.4 ± 6.6 | 31.6 ± 6.3 | 3.2 ± 2.5 | 31.7 ± 7.2 | 35.4 ± 7.7 | 3.7 ± 2.1 | 0.7 [−0.4 to 1.9] |
| RF sum (mm) | 118.1 ± 22.7 | 128.2 ± 21.0 | 10.1 ± 7.9 | 125.0 ± 23.6 | 137.3 ± 24.6 | 12.3 ± 5.1 | 2.8 [−0.5 to 5.8] |
| VL 30% (mm) | 44.7 ± 8.1 | 48.0 ± 8.6 | 3.3 ± 3.1 | 48.8 ± 11.6 | 51.8 ± 10.8 | 3.0 ± 3.1 | 0 [−1.5 to 1.5] |
| VL 50% (mm) | 38.8 ± 7.9 | 42.7 ± 7.4 | 3.9 ± 2.7 | 43.0 ± 10.6 | 45.9 ± 10.4 | 2.9 ± 2.3 | −0.6 [−1.8 to 0.8] |
| VL 70% (mm) | 27.6 ± 6.3 | 31.3 ± 6.5 | 3.7 ± 2.2 | 32.4 ± 8.6 | 36.5 ± 9.2 | 4.1 ± 2.6 | 0.4 [−1.0 to 1.6] |
| VL sum (mm) | 111.0 ± 21.2 | 121.9 ± 21.2 | 10.9 ± 7.1 | 123.4 ± 30.1 | 133.7 ± 30.0 | 10.2 ± 6.1 | −0.3 [−3.6 to 3.6] |
| Body fat (%) | 25.0 ± 8.2 | 24.5 ± 7.9 | −0.5 ± 2.7 | 24.1 ± 10.5 | 23.3 ± 10.9 | −0.8 ± 2.3 | −0.4 [−1.7 to1.1] |
Notes:
Adjusted effects are REPS relative to LOAD. Higher/positive values favor REPS.
*
Exponentiated effect calculated using a Poisson model; on average, participants in REPS performed 1.02-times more repetitions than LOAD. Abbreviations: RM, repetition maximum; CMJ, countermovement jump; LSLM, leg segmental lean mass; LG, lateral gastrocnemius; MG, medial gastrocnemius; SOL, soleus; RF, rectus femoris; VL, vastus lateralis.