Impact of Low-Load High-Volume Initial Sets vs. Traditional High-Load Low-Volume Bench Press Protocols on Functional and Structural Adaptations in Powerlifters
This study aimed to investigate the effectiveness of low-load high-volume (LL-HV) resistance training compared to traditional high-load low-volume (HL-LV) protocols in eliciting functional and structural adaptations in powerlifters. Twenty-six well-trained male powerlifters were randomly assigned to...
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2025-02-01
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| author | Francisco J. González-Alcázar Pablo Jiménez-Martínez Carlos Alix-Fages Alberto Ruiz-Ariza Rafael A. Casuso Jesús Varela-Goicoechea Amador García-Ramos Agustín Jerez-Martínez |
| author_facet | Francisco J. González-Alcázar Pablo Jiménez-Martínez Carlos Alix-Fages Alberto Ruiz-Ariza Rafael A. Casuso Jesús Varela-Goicoechea Amador García-Ramos Agustín Jerez-Martínez |
| author_sort | Francisco J. González-Alcázar |
| collection | DOAJ |
| description | This study aimed to investigate the effectiveness of low-load high-volume (LL-HV) resistance training compared to traditional high-load low-volume (HL-LV) protocols in eliciting functional and structural adaptations in powerlifters. Twenty-six well-trained male powerlifters were randomly assigned to LL-HV and HL-LV groups and participated in a 12-week supervised training intervention. The LL-HV protocol involved an initial bench press set performed at 45–60% of one-repetition maximum (1RM), with very high repetitions, while the HL-LV group performed the initial set at 75–90% of 1RM, following matched total training volume for accessory exercises. Both groups trained twice weekly, with identical proximity to failure based on repetitions in reserve (RIR). Functional outcomes included changes in bench press 1RM and mean velocity (MV) measured at various submaximal loads, while structural adaptations were assessed through arm and chest circumferences. Statistical analyses were conducted using a two-factor mixed analysis of variance (ANOVA) to assess the effects of “time” and “training group” on these outcomes. Percent changes were comparable between groups for most variables, with significant improvements observed in the LL-HV group for MV at 80% of 1RM and arm circumference. These findings suggest that LL-HV, emphasizing high-repetition sets, offers an effective alternative to HL-LV protocols for enhancing performance and structural adaptations in powerlifters. |
| format | Article |
| id | doaj-art-9bca51bc49c1425d89acec50141d46fb |
| institution | DOAJ |
| issn | 2076-3417 |
| language | English |
| publishDate | 2025-02-01 |
| publisher | MDPI AG |
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| series | Applied Sciences |
| spelling | doaj-art-9bca51bc49c1425d89acec50141d46fb2025-08-20T03:12:07ZengMDPI AGApplied Sciences2076-34172025-02-01154197410.3390/app15041974Impact of Low-Load High-Volume Initial Sets vs. Traditional High-Load Low-Volume Bench Press Protocols on Functional and Structural Adaptations in PowerliftersFrancisco J. González-Alcázar0Pablo Jiménez-Martínez1Carlos Alix-Fages2Alberto Ruiz-Ariza3Rafael A. Casuso4Jesús Varela-Goicoechea5Amador García-Ramos6Agustín Jerez-Martínez7Department of Didactics of Musical, Plastic and Corporal Expression, University of Jaén, 23071 Jaén, SpainICEN Institute, 28840 Madrid, SpainICEN Institute, 28840 Madrid, SpainDepartment of Didactics of Musical, Plastic and Corporal Expression, University of Jaén, 23071 Jaén, SpainDepartment of Health Sciences, Universidad Loyola Andalucía, 14004 Córdoba, SpainICEN Institute, 28840 Madrid, SpainDepartment of Physical Education and Sport, Faculty of Sport Sciences, University of Granada, 18071 Granada, SpainICEN Institute, 28840 Madrid, SpainThis study aimed to investigate the effectiveness of low-load high-volume (LL-HV) resistance training compared to traditional high-load low-volume (HL-LV) protocols in eliciting functional and structural adaptations in powerlifters. Twenty-six well-trained male powerlifters were randomly assigned to LL-HV and HL-LV groups and participated in a 12-week supervised training intervention. The LL-HV protocol involved an initial bench press set performed at 45–60% of one-repetition maximum (1RM), with very high repetitions, while the HL-LV group performed the initial set at 75–90% of 1RM, following matched total training volume for accessory exercises. Both groups trained twice weekly, with identical proximity to failure based on repetitions in reserve (RIR). Functional outcomes included changes in bench press 1RM and mean velocity (MV) measured at various submaximal loads, while structural adaptations were assessed through arm and chest circumferences. Statistical analyses were conducted using a two-factor mixed analysis of variance (ANOVA) to assess the effects of “time” and “training group” on these outcomes. Percent changes were comparable between groups for most variables, with significant improvements observed in the LL-HV group for MV at 80% of 1RM and arm circumference. These findings suggest that LL-HV, emphasizing high-repetition sets, offers an effective alternative to HL-LV protocols for enhancing performance and structural adaptations in powerlifters.https://www.mdpi.com/2076-3417/15/4/1974strength trainingtraining loadexercise volumeperformancephysical exercise |
| spellingShingle | Francisco J. González-Alcázar Pablo Jiménez-Martínez Carlos Alix-Fages Alberto Ruiz-Ariza Rafael A. Casuso Jesús Varela-Goicoechea Amador García-Ramos Agustín Jerez-Martínez Impact of Low-Load High-Volume Initial Sets vs. Traditional High-Load Low-Volume Bench Press Protocols on Functional and Structural Adaptations in Powerlifters Applied Sciences strength training training load exercise volume performance physical exercise |
| title | Impact of Low-Load High-Volume Initial Sets vs. Traditional High-Load Low-Volume Bench Press Protocols on Functional and Structural Adaptations in Powerlifters |
| title_full | Impact of Low-Load High-Volume Initial Sets vs. Traditional High-Load Low-Volume Bench Press Protocols on Functional and Structural Adaptations in Powerlifters |
| title_fullStr | Impact of Low-Load High-Volume Initial Sets vs. Traditional High-Load Low-Volume Bench Press Protocols on Functional and Structural Adaptations in Powerlifters |
| title_full_unstemmed | Impact of Low-Load High-Volume Initial Sets vs. Traditional High-Load Low-Volume Bench Press Protocols on Functional and Structural Adaptations in Powerlifters |
| title_short | Impact of Low-Load High-Volume Initial Sets vs. Traditional High-Load Low-Volume Bench Press Protocols on Functional and Structural Adaptations in Powerlifters |
| title_sort | impact of low load high volume initial sets vs traditional high load low volume bench press protocols on functional and structural adaptations in powerlifters |
| topic | strength training training load exercise volume performance physical exercise |
| url | https://www.mdpi.com/2076-3417/15/4/1974 |
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