Browse the evidence

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.

Rate of Perceived Exertion (RPE) is a reliable method of monitoring resistance exercise intensity in prostate cancer patients.

Practitioners can use RPE to adjust resistance training intensity for prostate cancer patients.

RPE can be utilized to adjust session intensity and ensure an appropriate training stimulus.

Practitioners should consider daily variations in patient readiness when planning resistance training.

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.

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.

The 7-9 RPE group performed more relative volume than the 4-6 RPE group.

Increasing training volume may enhance overall training effectiveness.

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.

The study utilized an undulating resistance training program with varying repetitions over 8 weeks.

An undulating training program can be effectively implemented for strength training.

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.

Percentage-based training (PBT) resulted in a significant increase in muscle thickness of the vastus lateralis at 50% femur length (VL50) from 25.4±3.28 mm to 28.1±4.64 mm (+10.42%; p=0.04).

Practitioners can expect significant hypertrophy in VL50 with percentage-based training.

Progressive overload, intensity management, and flexible dieting are more effective and sustainable than other methods.

Practitioners should focus on progressive overload and flexible dieting for better results.

Cardiovascular training, when properly integrated, does not hinder muscle growth.

Incorporating cardiovascular training can be beneficial without compromising muscle growth.

Creatine supplementation is validated as a safe and effective ergogenic aid and is distinct from anabolic steroids.

Creatine can be safely used to enhance performance without the risks associated with steroids.