Browse the evidence

Traditional exercise (TE) resulted in significantly greater increases in 1RM leg press and upper body muscular endurance compared to VR.

For optimal strength gains, traditional exercise may be more effective than VR training.

Caffeine supplementation resulted in significantly higher mean velocity at 40, 60, 80, and 90% of 1RM for both back squat and deadlift exercises compared with placebo.

Caffeine can be used as an effective ergogenic aid to enhance performance in powerlifting.

Mean power was significantly greater with caffeine intake during the back squat at 60%, 80%, and 90% of 1RM.

Incorporating caffeine may improve power output during high-intensity powerlifting.

Caffeine intake led to lower ratings of perceived exertion (RPE) for back squat and deadlift exercises.

Caffeine can help athletes feel less exertion during heavy lifts, potentially improving performance.

There is no 'one size fits all' training programme due to individual differences.

Training programs should be customized for each individual.

Both percentage-based training (PBT) and autoregulated-based training (ABT) are equally effective at increasing maximal strength.

Practitioners can use either training method to effectively increase strength.

PBT resulted in a 9.46% increase in 1RM squat and a 7.22% increase in bench press.

PBT can lead to significant strength improvements in trained individuals.

ABT resulted in a 12.52% increase in 1RM squat and an 8.58% increase in bench press.

ABT can lead to significant strength improvements in trained individuals.

There are moderate and significant correlations between total repetitions performed and the RIR difference at the called 5RPE (r=0.64, p=0.01) and 7RPE (r=0.56, p=0.004).

Trainers should consider that higher total repetitions may affect the accuracy of perceived exertion ratings.

The 7-9 RPE group trained with significantly higher intensity compared to the 4-6 RPE group.

Higher intensity training may be more effective for strength adaptations.

Both the 4-6 RPE group and the 7-9 RPE group showed significant increases in bench press one-repetition maximum (1RM) strength after 8 weeks of training.

Resistance training programs can effectively improve bench press strength regardless of proximity to failure.

Both the 4-6 RPE group and the 7-9 RPE group experienced significant increases in back squat 1RM, with the 4-6 RPE group increasing from 142.29 kg to 156.07 kg (+11.53%) and the 7-9 RPE group increasing from 137.57 kg to 152.64 kg (+11.68%).

Both training protocols can effectively improve back squat strength, allowing trainers to choose based on individual preferences for training intensity.

The 7-9 RPE group trained with significantly higher average relative intensity (82.2% of 1RM) compared to the 4-6 RPE group (72.0% of 1RM).

Higher intensity training may lead to better strength outcomes, suggesting a focus on intensity for advanced lifters.

Almost all powerlifters (>97.5%) incorporated varied practice, including barbell variations and accessory exercises.

Incorporating varied exercises can be beneficial for powerlifters' training regimens.

Both training programs (4-6 RPE and 7-9 RPE) resulted in increases in back squat one-repetition maximum (1RM), with the 4-6 RPE group increasing by +13.78 kg and the 7-9 RPE group increasing by +18.05 kg.

Both training intensities can effectively increase squat strength, allowing trainers to choose based on individual preferences or goals.

Resistance training with 4-6 RPE and 7-9 RPE produce statistically similar bench press strength improvements.

Practitioners can use either 4-6 RPE or 7-9 RPE in resistance training for similar strength gains.

Increases in 1RM bench press were observed in all groups.

All training protocols led to significant strength improvements, indicating effectiveness.

Total repetitions per set was significantly predictive of RIRDIFF at both 4 (p = 0.033) and 1RIR (p = 0.022) for absolute RIRDIFF.

Understanding the impact of total repetitions can help in better RIR predictions.

RIR accuracy at the predicted 1 RIR was significantly greater than at the predicted 4 RIR in both the bench press and the squat.

Trained individuals are more accurate in predicting their repetitions in reserve when closer to muscular failure.

77% reported improving three or more consumption behaviors.

Encouraging multiple behavior changes can enhance the effectiveness of dietary interventions.

The iDiet includes behavioral support to change food preferences and decrease food cravings.

Practitioners can use the iDiet's approach to help clients manage cravings and food preferences.

At the end of the one-year course, 18 participants reduced their weight by an average of 8.6% from their initial weight.

Weight reduction programs focusing on coping strategies for carbohydrate avoidance can be effective.

18 participants reduced their weight by an average of 8.6% from baseline after a one-year course focused on coping strategies for low carbohydrate intake.

Practitioners can implement similar group courses focusing on coping strategies for low carbohydrate diets to aid weight loss.

The course is proposed as an easily applicable method to address obesity in specialized settings.

This approach can be integrated into obesity treatment programs in various healthcare settings.