Browse the evidence

Strength endurance improved in the light load (LL) group compared to the moderate load (ML) group.

Lighter load training may be beneficial for improving strength endurance in older adults.

Leg press one repetition maximum (1RM) strength favored the moderate load (ML) group.

Moderate load training may be more effective for increasing maximal strength in older adults.

Resistance training significantly reduced glycemic levels in pregnant women from 122 ± 8.5 mg/dl to 105 ± 7.2 mg/dl (p=0.012).

Incorporating resistance training into prenatal care may help manage glycemic levels in pregnant women.

Eccentric Training (ET) and Concentric Training (CT) significantly improve functionality in older adults as measured by the Timed Up and Go test (TUG), with ET and CT showing lower times compared to the Control Group (CG) after 16 weeks.

Strength training, particularly eccentric and concentric, can enhance functional mobility in older adults.

Eccentric Training (ET) leads to a 6% greater reduction in body fat percentage compared to Concentric Training (CT) and a 19% greater reduction compared to the Control Group (CG).

Incorporating eccentric training may be more effective for reducing body fat in older adults.

Both Eccentric Training (ET) and Concentric Training (CT) significantly increase muscle thickness of the biceps brachialis (BTH) and femoris rectus (FRTH) in older adults after 16 weeks.

Both eccentric and concentric training can effectively increase muscle mass in older adults.

Trained males can experience substantial muscle growth while maintaining their previous weekly set number of resistance training volume.

Practitioners can maintain training volume while still promoting muscle growth in trained individuals.

Aggregate maximum strength was superior when maintaining resistance training volume compared to increases of 30% or 60%.

Maintaining training volume may be more effective for maximizing strength in trained individuals.

A 30% increase in resistance training volume appeared to enhance strength-endurance performance.

Increasing training volume by 30% may be beneficial for improving strength-endurance in trained individuals.

El entrenamiento con restricción del flujo sanguíneo de baja intensidad es una estrategia eficaz para aumentar las adaptaciones musculares cuando se realiza durante el entrenamiento de fuerza.

Los entrenadores pueden considerar el uso de BFR en entrenamiento de fuerza para mejorar las adaptaciones musculares.

La combinación de BFR con el entrenamiento aeróbico tradicional puede preservar o potenciar las adaptaciones hipertroficas.

Se sugiere investigar más sobre la combinación de BFR y entrenamiento aeróbico para optimizar la masa muscular.

El artículo proporciona una revisión de la investigación actual sobre el uso de BFR en atletas físicos.

Los profesionales deben estar al tanto de las investigaciones actuales sobre BFR para su aplicación en el entrenamiento.

The virtual reality (VR) program improved muscular fitness and lean mass in untrained young men over 8 weeks.

VR fitness programs can be an effective alternative for improving muscular fitness in young adults.

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.

An 8 mg • kg -1 dosage of caffeine improves strength levels on bench press, deadlift, and squats compared to placebo.

Practitioners can consider using an 8 mg • kg -1 caffeine dosage to enhance strength performance in trained individuals.

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.

Post-exercise recovery is fundamental to the adaptation process.

Practitioners should emphasize the importance of recovery in training programs.

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.