Thread by @nick_krontiris

This systematic review and meta-analysis suggests that neither high-repetition strength training interventions nor low-repetition strength training interventions are likely to result in improved performance over a 4- to 12-week period in well-trained endurance athletes.

- Training programs for endurance athletes typically incorporate some form of resistance training to improve performance and reduce likelihood of injury.

- Resistance training may take a variety of different formats based on the load, volume, rest period, and velocity of an exercise:

* High-repetition strength training is a form of resistance training that involves loads that are ≤67% of an individual’s one-repetition maximum (1RM) for ≥12 repetitions and is typically performed using short rest periods of ≤30 seconds.

* Low-repetition strength training involves loads that are >67% of 1RM for <12 repetitions using long rest periods of >90 seconds.

- The aim of this systematic review and meta-analysis was to evaluate the effects of high-repetition strength training on performance in competitive endurance athletes.

- The 11 studies that were found in this review extended to a wide range of competitive endurance athletes...

...and included collegiate rowers, well-trained regional to national level runners, trained club-level cyclists, well-trained cross-country skiers, and recreational runners, cyclists, swimmers, and triathletes.

- Findings did not support the view that high-repetition strength training is likely to result in improved performance over a 4- to 12-week period, with similar results compared with low-repetition strength training.

The Effects of High-Repetition Strength Training on Performance in Competitive Endurance Athletes: A Systematic Review and Meta-Analysis

doi.org/10.1519/JSC.00…

#exercise #Workout #TrainHard #GymLife #GymTime #muscle #strength #lift #GetStrong #cardio #hiit