Browse the evidence

The greater amount of repetitions performed per set is related to increased difficulty to accurately gauge RIR further from failure.

Practitioners should note that as repetitions increase, gauging effort may become less accurate.

Changes in chest muscle thickness did not statistically differ between resistance training with 4-6 RPE and 7-9 RPE.

Practitioners may consider that varying proximity to failure in resistance training does not significantly affect muscle thickness outcomes.

There was a significant moderate correlation between 1RM and ACV decline from 30 to 90% 1RM (r = 0.48, p = 0.01).

Strength coaches can use this correlation to better understand how strength levels affect velocity decline during training.

There was a significant moderate correlation between relative back squat strength and ACV decline from 30 to 90% 1RM (r = 0.56, p= < 0.01).

Strength coaches can utilize this correlation to tailor training programs based on relative strength levels.

Lifters with greater absolute and relative strength will experience a larger decrease in ACV between 30 and 90% of their 1RM.

Stronger lifters may need to adjust their training intensity based on expected velocity declines.

The deadlift does not require a longer recovery period than the squat or bench press following high volume training to failure in well-trained men.

Trainers can expect similar recovery times for deadlifts compared to squats and bench presses after high volume training.

Powerlifters trained an average of 4.25 times per week, performing competition-style lifts at specific frequencies: squat 1.64 times, bench press 2.48 times, and deadlift 1.37 times per week.

Trainers should consider the average training frequency and specific lift focus when designing programs for powerlifters.

Programming decisions for competition lifts were influenced by athlete characteristics such as gender, age, and training status.

Coaches should consider individual athlete characteristics when designing training programs for powerlifters.

Small between group effect sizes were observed comparing 4-6 vs. 7-9+ RPE and 7-9 vs. 7-9+ RPE.

While differences exist, they are minimal, suggesting similar effectiveness across RPE levels.

Both PBT and ABT strategies produced similar lower body hypertrophy outcomes with no significant group differences.

Both training methods can be effectively used for lower body hypertrophy.

Resistance training with 4-6 RPE and 7-9 RPE produces statistically ambiguous differences in muscle thickness changes at VL50.

Practitioners should consider that varying RPE levels may not lead to significant differences in muscle thickness.

Changes in muscle thickness at VL70 were observed in both RPE groups, with a small between-group effect size.

Both RPE levels can lead to changes in muscle thickness, though the effect size is small.

Trivial between-group effect size was observed for muscle thickness changes at VL50.

The minimal effect size suggests that both training approaches may yield similar outcomes in muscle thickness at VL50.

The absolute RIRDIFF was significantly greater when predicting 4RIR (0.993 ± 0.106) versus 1RIR (0.765 ± 0.080).

Practitioners should note that predicting RIR varies significantly based on the number of repetitions intended.

Raw RIRDIFF was significantly higher in weeks 1-4 compared to weeks 5-6 (all p ≤ 0.005).

Trainers may need to adjust RIR predictions as training progresses.

Subjects tended to overpredict RIR in lower repetition sets and underpredict RIR in higher repetition sets.

Practitioners should be aware that athletes may misjudge their effort based on the number of repetitions they are performing.

Trained men can predict RIR close to failure within less than 1 repetition of error under various conditions.

Athletes can accurately gauge their remaining repetitions close to failure, which can inform training intensity.

Resistance training with a 7-9 RPE may elicit marginally greater acute responses of CK and LDH than 4-6 RPE over time.

Practitioners may consider incorporating higher RPE levels to enhance muscle damage responses.

The 7-9 RPE group demonstrated a greater acute response of CK and LDH compared to the 4-6 RPE group.

Higher RPE training may be more effective for inducing muscle damage.

The model coefficient for the interaction of week by time point demonstrates evidence of the repeated bout effect for CK but not LDH.

Understanding the repeated bout effect can help in planning training cycles.

Participants expended ∼126 kcal/day more on the metabolic ward than in the respiratory chamber.

Practitioners should consider that energy expenditure may vary significantly between different inpatient settings.

Diet composition influences energy expenditure, energy partitioning, and appetite control.

Practitioners should consider diet composition beyond just macronutrients.

Non-nutrient factors of the diet may influence appetite and energy intake as much as macronutrient composition.

Practitioners should explore non-nutrient factors when addressing appetite and energy intake.

Public health efforts should focus on educating people to eat better if poor food choices are a matter of personal responsibility alone.

Practitioners should advocate for education as a key component of public health strategies.