Do novices select the appropriate resistance?

[geesler]

TweetDo novices select the appropriate resistance?

Do individuals who select their own resistance exercise at the recommended intensity level? According to researchers at Grand Valley State University and Wayne State College, no they do not.

Thirteen men and seventeen women volunteered for the study. All subjects were previously untrained, and novices to resistance training. The subjects were asked to “choose a load that you feel will be sufficient to improve your muscular strength.” No instructions were provided on the number of repetitions to perform, or to lift to fatigue.

The protocol consisted of two sets with two-minute rest intervals. All exercises were performed on machines in the following order: seated bench press, leg extension, seated row, shoulder press, and bicep curl. The value of the weight was also covered with tape so that subjects were blind to the actual weight they were lifting. Subjects returned forty-eight to seventy-two hours later to perform a second trial. No feedback on repetitions or intensity of the previous trial was provided. Within 48 hours of the second trial, subjects were tested for 1RM.

Results showed that both males and females selected intensities that were below 60% 1RM for all lifts. As the authors point out, research has shown that intensities of at least 60-75% of 1RM are required for strength and hypertrophy gains. The individuals in this study selected intensities within the 40-60% 1RM range, which is not adequate to elicit any changes.

The authors suggest that in the health and fitness industry, trainers work with clients to perform strength testing, and proper instruction on the intensities required to elicit muscular changes. If individuals are left to self-select weights, their intensities will be too low. As a result, they will be more likely to drop out because they see no changes and become discouraged.

Glass SC, Stanton DR. (2004). Self-selected resistance training intensity in novice weightlifters. Journal of Strength and Conditioning Research, 18(2): 324 – 327.

[NATE]

TweetYou see this happen all the time, especially with women who are afraid of "bulking up". Selecting a weight that they could easily do a hundred times and they go three sets of 15 HAHAHA, get real! It sad, really sad. The amount of effort and serious training that women have to endure to gain muscle mass is unreal yet 99% of women are afraid to grab a weight they know will test them...

Men, they're split (Novice men) either its way too much or not enough....

[geesler]

TweetITs also amazing how much mind over matter really applies or can in the gym some times too. Many times I've caught myself feeling like I'm about to fail because my brain or what I'm used to happening tells me I am about to, but I can psyche myself out and go one further

[NATE]

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ITs also amazing how much mind over matter really applies or can in the gym some times too. Many times I've caught myself feeling like I'm about to fail because my brain or what I'm used to happening tells me I am about to, but I can psyche myself out and go one further

I know what you mean. Last night i was struggling with a mediocre weight and not feeling very good, then my partner said something to me that pissed me off..right then and there the weights shot up to my 4 rep max and i was doing sets of 8 lol....

[HungarianBeast]

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I know what you mean. Last night i was struggling with a mediocre weight and not feeling very good, then my partner said something to me that pissed me off..right then and there the weights shot up to my 4 rep max and i was doing sets of 8 lol....

He said "Sorry Nate, I am not going to teabag your forehead while you lift again."

[NATE]

Tweetlol Focker!