Thread by @nick_krontiris

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.

- 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