The average self-selected weight when people were on their own was 53.4% of a 1-RM. 53.4% might be suitable for novice trainers, but experienced lifters may need a heavier weight to gain strength and size.
ARE WE LIFTING HEAVY ENOUGH TO BUILD MUSCLE? SUMMARY
- The study found that most lifters were not lifting heavy enough.
- The average self-selected weight when people were on their own was 53.4%.
- The author commented that 53.4% might be suitable for novice trainers, but experienced lifters may need a heavier weight to gain strength and size.
Many lifters will say they are “hard gainers” and they can’t gain muscle. They say they train hard and eat enough calories, but when someone says they train hard, what training feels “hard” to one person may not be what is recommended.
If you are a beginner, strength training with as little as 45% of a 1-repetition maximum (1-RM) can increase strength, but this is unlikely to continue beyond a few weeks. (Anderson & Kearney, 1982) The American College of Sports Medicine recommends resistance training sessions composed of 60-80% of a 1-RM for optimal gains in strength and muscle gains.
As discussed previously on Evidence Based Muscle, you can gain muscle with either light or heavy weight, as long as the light weight is taken close to failure. A previous study raised awareness that many lifters’ goal for training is to gain muscle (76% of volunteers), but they may not exert themselves as hard as they should.
SELECTED LOADS IN RESISTANCE EXERCISE MAY NOT BE HEAVY ENOUGH
The study asked participants, “What weight do you usually lift for 10 repetitions on free-weight bench press exercise?” They then had to perform a bench press with the weight they normally use in the gym. At the end of the study, the individuals performed, on average, 16 reps!
It was concluded that most individuals could perform a number of repetitions well above the 10 repetitions predicted for the selected load. Therefore, the training routines are not compatible with maximum effort.(Barbosa-Netto et al., 2021) Thus, many are not achieving enough high intensity workouts for muscle building.
The latest research published in SportRxiv by Professor James Steele casts doubt on if people are lifting weights at the right intensity to produce increases in strength. The study examined loads in resistance training studies from (% 1-RM) over 18 studies with 359 subjects (37% male, 63% female).
The studies allowed subjects to choose their own selected resistance training intensity. Most subjects chose 3 sets of 10 repetitions, but the sets (1-3 sets) and reps (8-15 reps) varied among the individuals. The typical exercises were upper and lower body exercises such as bench presses, squats, leg presses, etc. The averages of the studies are listed below.
MOST LIFTERS ARE NIT LIFTING HEAVY ENOUGH: 53.4% WAS THE AVERAGE TRAINING INTENSITY
The average self-selected weight when people were on their own was 53.4%. This is equal to 53% of their 1RM or roughly half of their max. This was both for trained and untrained individuals. 53.4% was the average intensity used by both men and women and was not affected by age.
The author commented that 53.4% might be suitable for novice trainers, but experienced lifters may need a heavier weight to gain strength and size. What was also intriguing is that the author plotted the average reps completed with a self-selected weight to failure. The subjects tended to self-terminate the sets about 6-7 reps before failure compared to when they had to lift with a heavier weight.
Another interesting finding was that one would think trained lifters would train with heavier weight, trained lifters used ~54.76% of their 1-RM, compared to untrained lifters, which used 52.8%. Not much of a difference.
INTENSITY AND MUSCLE GROWTH
The relationship between intensity and muscle growth is well established; you don’t need to train to failure, but training close to failure maximizes muscle growth. (Nóbrega & Libardi, 2016) Studies have shown that terminating sets further from failure leads to less muscle growth than training closer to failure. (Hickmott et al., 2022)
The research is clear; it’s not the weight you use but the level of effort.(Morton et al., 2019) Using the rate of perceived exertion or RIR (i.e., level of effort) can be a valuable way to track your training progress.
This is the advantage of having a personal trainer; studies have shown that personal trainers have their clients use a heavier weight than when the subjects were allowed to self-select their weight. The average self-selected intensity for personal trainers was 51.4%, compared to 42.3% for those who self-selected their weight.(Ratamess et al., 2006) A personal trainer or workout partner can help motivate you to perform high-intensity weight training for muscle gain.
REFERENCES
Anderson, T., & Kearney, J. (1982). Effects of Three Resistance Training Programs on Muscular Strength And Absolute and Relative Endurance. Research quarterly for exercise and sport, 53, 1-7. https://doi.org/10.1080/02701367.1982.10605218
Barbosa-Netto, S., d’Acelino, E. P. O. S., & Almeida, M. B. (2021). Self-Selected Resistance Exercise Load: Implications for Research and Prescription. J Strength Cond Res, 35(Suppl 1), S166-s172. https://doi.org/10.1519/jsc.0000000000002287
Hickmott, L. M., Chilibeck, P. D., Shaw, K. A., & Butcher, S. J. (2022). The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine – Open, 8(1), 9. https://doi.org/10.1186/s40798-021-00404-9
REFERENCES
Morton, R. W., Colenso-Semple, L., & Phillips, S. M. (2019). Training for strength and hypertrophy: an evidence-based approach. Current Opinion in Physiology, 10, 90-95. https://doi.org/https://doi.org/10.1016/j.cophys.2019.04.006
Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary? Frontiers in Physiology, 7, 10-10. https://doi.org/10.3389/fphys.2016.00010
Ratamess, N., Faigenbaum, A., Traitz, R., Caputo, G., Mangine, G., Haynes, A., Snyder, J., Hoffman, J., & Kang, J. (2006). The Influence of a Personal Fitness Trainer on Self-Selected Resistance Training Intensity in Healthy Women: 1799. Medicine and Science in Sports and Exercise – MED SCI SPORT EXERCISE, 38. https://doi.org/10.1249/00005768-200605001-01260
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