This scoping review and exploratory meta‑analysis comes to the conclusion that on average, participants self-select loads that may be appropriate to stimulate hypertrophy when approaching or taking sets to task failure, but may be sub-optimal for increasing maximal strength. Image
- Across studies, participants selected loads that were equal to 53% of their 1RM, on average.
- Participants tended to select the load based on the number of repetitions prescribed, with higher loads coupled with fewer repetitions and vice versa.
- Training experience, age, sex, whether the 1RM test was performed before or after the load selection session, number of sets, and whether upper or lower body exercises were performed had little moderating impact on self-selected loads.
- "Assuming that trainees are approaching or taking sets to task failure, then such loads can be appropriate to stimulate hypertrophy, but less so for increasing maximal strength, regardless of trainees RT experience."
Are Trainees Lifting Heavy Enough? Self-Selected Loads in Resistance Exercise: A Scoping Review and Exploratory Meta-analysis

doi.org/10.1007/s40279…

#exercise #TrainHard #GymLife #GymTime #muscle #strength #lift #GetStrong #hypertrophy #gainz #gains

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More from @nick_krontiris

Jul 10
Despite the widespread assumption that individuals respond differently to exercise, this meta-analysis provides evidence in favour of no interindividual differences in trainability for cardiorespiratory fitness, waist circumference, and body mass.
- "This was the first IPD meta-analysis to investigate the presence of interindividual differences in trainability and estimate proportions of participants expected to experience meaningful benefit in CRF, waist circumference, and body mass...
- "...Our results revealed four key findings:
(1) large between-subject variability in observed change scores in both exercise and control groups;
Read 12 tweets
Jul 10
This systematic review and meta-analysis finds that exercise training, especially aerobic exercise, can improve NT-proBNP concentrations in patients with heart failure, irrespective of overweight/obesity status, even though the size of this effect is probably small.
- Serum levels of BNP and NT-proBNP increase in response to pathophysiological conditions such as acute HF, chronic HF, ventricular hypertrophy, cardiac ischemia, atrial fibrillation, hypertension, hypoxia, diabetes and infection.
- Higher concentrations of BNP and NT-proBNP are associated with a higher risk of morbidity and mortality.
Read 6 tweets
Jul 10
This study aimed to examine the association between dietary habits and overweight/obesity among middle- and old-aged (45 to 74 years old) Chongqing Chinese residents and also to investigate the interactions between lifestyles, dietary habits, and overweight/obesity. Image
- Compared with daily consumption of fruits, vegetables, and legumes, the consumption frequency of fruit and legumes in zero or 1 day a week was a high-risk factor for overweight/obesity.
Weekly intake of vegetables <10%, 10% <fruits ≤15%, and legumes ≥15% were associated with decreased risk of overweight/obesity.
Read 7 tweets
Jul 10
This systematic review and meta-analysis suggests that carbohydrate ingestion before and during resistance training allows for greater volume to be completed during sessions lasting longer than 45 min and consisting of at least 8–10 sets.
- The current systematic review and meta-analysis sought to determine if and to what degree CHO ingestion influences RT performance.
Findings:
Read 18 tweets
Jul 10
This one found an inverse relationship between plant-based protein and the risk of metabolic syndrome, as assessed by the siMS score and the siMS risk score, but no associations were observed for animal-based protein, among young and middle-aged females.
- Paradoxically, a positive relationship was also found between light PA and siMS risk score. For every additional minute of light PA per week, siMS risk score increased by 0.005.
"...more time (minutes per week) spent in light PA may imply less time spent in MVPA. This suggests that females who spend less time in light PA, such as through MVPA, could decrease siMS risk score."
Read 4 tweets
Jul 9
This one found that in 2017-2018, only 6.8% of U.S. adults had optimal cardiometabolic health, characterized by healthy levels of weight, blood pressure, glucose, lipids, and clinical CVD. Image
- Over a 20-year period, cardiometabolic health among U.S. adults significantly worsened, with more people having intermediate and/or poor levels of cardiometabolic components, and fewer having optimal levels.
- Cardiometabolic health among U.S. adults significantly declined between 1999-2000 and 2017-2018, with only 6.8% having optimal cardiometabolic health by 2017-2018, and with significant differences by age, sex, race/ethnicity, and education.
Read 6 tweets

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