No difference in 1RM strength and muscle activation during the barbell chest press on a stable and unstable surface

Exercise or Swiss balls are increasingly being used with conventional resistance exercises. There is little evidence supporting the efficacy of this approach compared to traditional resistance training on a stable surface. Previous studies have shown that force output may be reduced with no change in muscle electromyography (EMG) activity while others have shown increased muscle EMG activity when performing resistance exercises on an unstable surface. This study compared 1RM strength, and upper body and trunk muscle EMG activity during the barbell chest press exercise on a stable (flat bench) and unstable surface (exercise ball). After familiarization, 13 subjects underwent testing for 1RM strength for the barbell chest press on both a stable bench and an exercise ball, each separated by at least 7 days. Surface EMG was recorded for 5 upper body muscles and one trunk muscle from which average root mean square of the muscle activity was calculated for the whole 1RM lift and the concentric and eccentric phases. Elbow angle during each lift was recorded to examine any range-of-motion differences between the two surfaces. The results show that there was no difference in 1RM strength or muscle EMG activity for the stable and unstable surfaces. In addition, there was no difference in elbow range-of-motion between the two surfaces. Taken together, these results indicate that there is no reduction in 1RM strength or any differences in muscle EMG activity for the barbell chest press exercise on an unstable exercise ball when compared to a stable flat surface. Moreover, these results do not support the notion that resistance exercises performed on an exercise ball are more efficacious than traditional stable exercises.     

Replacing a Swiss ball for an exercise bench causes variable changes in trunk muscle activity during upper limb strength exercises

Background

The addition of Swiss balls to conventional exercise programs has recently been adopted. Swiss balls are an unstable surface which may result in an increased need for force output from trunk muscles to provide adequate spinal stability or balance. The aim of the study was to determine whether the addition of a Swiss ball to upper body strength exercises results in consistent increases in trunk muscle activation levels.

Methods

The myoelectric activity of four trunk muscles was quantified during the performance of upper body resistance exercises while seated on both a stable (exercise bench) and labile (swiss ball) surface. Participants performed the supine chest press, shoulder press, lateral raise, biceps curl and overhead triceps extension. A repeated measures ANOVA with post-hoc Tukey test was used to determine the influence of seated surface type on muscle activity for each muscle.

Results & Discussion

There was no statistically significant (p < .05) difference in muscle activity between surface conditions. However, there was large degree of variability across subjects suggesting that some individuals respond differently to surface stability. These findings suggest that the incorporation of swiss balls instead of an exercise bench into upper body strength training regimes may not be justified based only on the belief that an increase spinal stabilizing musculature activity is inherent. Biomechanically justified ground based exercises have been researched and should form the basis for spinal stability training as preventative and therapeutic exercise training regimes.

Conclusion

Selected trunk muscle activity during certain upper limb strength training exercises is not consistently influenced by the replacement of an exercise bench with a swiss ball.

     

Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts

The purpose of this study was to examine the differences in activation levels and times of activation for the pectoralis major and anterior deltoid when performing the concentric phase of 3 upper-body lifts. Twelve college-age men and women with various degrees of lifting experience performed 3 repetitions using the 6 repetition maximum in a barbell bench press, dumbbell bench press, and dumbbell fly while being monitored for electromyographic activity in both muscles. Motor unit activation of both muscles was not significantly different during all 3 lifts. However, dumbbell flys had significantly less relative time of activation than did barbell or dumbbell bench presses. Therefore, dumbbell flys may be better suited as an auxiliary lift, whereas barbell and dumbbell bench presses may be used interchangeably in training programs. The compatibility of the barbell and dumbbell bench presses may aid lifters in overcoming training plateaus by alternating exercises for the same muscle groups.     

Maintenance of EMG activity and loss of force output with instability

Swiss Balls used as a platform for training provide an unstable environment for force production. The objective of this study was to measure differences in force output and electromyographic (EMG) activity of the pectoralis major, anterior deltoid, triceps, latissimus dorsi, and rectus abdominus for isometric and dynamic contractions under stable and unstable conditions. Ten healthy male subjects performed a chest press while supported on a bench or a ball. Unstable isometric maximum force output was 59.6% less than under stable conditions. However, there were no significant differences in overall EMG activity between the stable and unstable protocols. Greater EMG activity was detected with concentric vs. eccentric or isometric contractions. The decreased balance associated with resistance training on an unstable surface may force limb musculature to play a greater role in joint stability. The diminished force output suggests that the overload stresses required for strength training necessitate the inclusion of resistance training on stable surfaces.     

The acute effects of prior dynamic resistance exercise using different loads on subsequent upper-body explosive performance in resistance-trained men

The purpose of this study was to determine if explosive upper-body performance could be improved when it was preceded by conditioning contraction protocols that incorporate resistance exercise. Providing that performance was enhanced, it was also the intention to determine the optimal conditioning contraction load for enhancing performance. Eight recreationally trained men completed 4 experimental sessions. Each session consisted of a warm-up, 3 bench press throws (pre), a conditioning protocol, and 3 bench press throws (post). The different conditioning protocols consisted of 5 bench press repetitions using 100, 75, or 50% of 5 repetition maximum (5RM) strength. The fourth protocol, in which no repetitions were completed, acted as a control. Participants performed each conditioning protocol on a different day, and the order in which the protocols were performed was randomized. Average power, assessed during the bench press throws, was determined for the starting segment and the end segment (point of bar release) for each throw. Comparisons in average power, for each segment of the bench press 1RM, were made between the pre- and postconditioning protocol bench press throws. None of the conditioning protocols had an effect on bench press throw performance in either of the 2 segments of the movement. The results suggest there is no performance advantage when explosive upper-body movement is preceded by resistance exercise of varying loads. Alternatively, the performance of a set of resistance exercise did not compromise explosive upper-body performance. Considering this, training methods that combine both resistance exercise and plyometric-like exercise may offer a practical and time-efficient training system.     

Optimizing power output by varying repetition tempo

The effects of varying interrepetition rest and eccentric velocity on power output (PO) and the number of repetitions performed during a bench press set were examined in 24 college-aged resistance trained men. On 6 separate occasions, subjects performed a set of bench press at 80% 1 repetition maximum until volitional fatigue. For each of the 6 repetition tempo trials, the bench press set was paced by metronome to a unique repetition tempo involving a combination of the following: interrepetition rest of 0 or 4 seconds; eccentric velocity of 1 or 4 seconds and bottom rest of 0 or 3 seconds. The velocity of concentric contraction was maximal during all 6 tempo trials. During each trial, video data were captured to determine PO variables and number of successful repetitions completed at each tempo. One-way repeated measures analysis of variance showed tempos with a fast eccentric phase (1 second), and no bottom rest produced significantly greater (p ≤ 0.05) PO and repetitions than tempos involving slower eccentric velocity (4 seconds) or greater bottom rest (4 seconds). This combination of greater repetitions and PO resulted in a greater volume of work. Varying interrepetition rest (1 or 4 seconds) did not significantly affect PO or repetitions. The results of this study support the use of fast eccentric speed and no bottom rest during acute performance testing to maximize PO and number of repetitions during a set of bench press.     

Repeated bout effect is not correlated with intraindividual variability during muscle-damaging exercise

The aim of this study was to test the hypothesis that the repeated bout effect depends on intraindividual variability during a second bout of eccentric exercise. Eleven healthy men performed 2 resistance training bouts consisting of maximal eccentric exercise (EE1 and EE2) using the knee extensor muscles. The interval between the exercise bouts was 2 weeks and consisted of 10 sets of 12 repetitions at 160° · s(-1). Maximal isokinetic concentric torque at 30° · s(-1) was measured before the bouts and 2 minutes and 24 hours thereafter. Muscle soreness score and creatine kinase activity were determined before and after exercise. Intraindividual variability in torque during each eccentric repetition was measured during exercise. Repeated bout effect manifested after EE2: Muscle soreness was less, the shift in optimal knee joint angle to a longer muscle length was less, and the decrease in isokinetic concentric torque 2 minutes after exercise was less for EE2 compared with that for EE1. During concentric (isokinetic) contraction, length-dependent changes in isokinetic torque (IT) occurred after both EE1 and EE2: The shorter the muscle length, the greater the change in IT. There was a significant relationship between the decrease in maximal isokinetic knee extension torque 24 hours after EE1 and intraindividual variability of EE1 (R2 = 0.71, p < 0.05), but this relationship was not significant for EE2 (R2 = 0.18). It seems that intraindividual variability during eccentric exercise protects against muscle fatigue and damage during the first exercise bout but not during a repeat bout. These findings may be useful to coaches who wish to improve muscle function in resistance training with less depression in muscle function and discomfort of their athletes, specifically, when muscle is most sensitive to muscle-damaging exercise.     

Role of concentric force in limiting improvement in muscular strength

We hypothesized that resistance training with combined eccentric and concentric actions, and concentric action only, should yield similar changes in muscular strength. Subjects in a free weight group trained three times a week for 12 wk with eccentric and concentric actions (FW, n = 16), a second group trained with concentric-only contractions using hydraulic resistance (HY; n = 12), and a control group did not train (n = 11). Training for FW and HY included five sets of supine bench press and upright squat at an intensity of 1-6 repetition maximum (RM) plus five supplementary exercises at 5-10 RM for a total of 20 sets per session for approximately 50 min. Testing at pre-, mid-, and posttraining included 1) 1 RM bench press and squat with and 2) without prestretch using free weights; 3)isokinetic peak force and power for bench press and squat at 5 degrees/s, and isotonic peak velocity and power for bench press with 20-kg load and squat with 70-kg load; 4) hydraulic peak bench press force and power, and peak knee extension torque and power at fast and slow speeds; and 5) surface anthropometry (fatfolds and girths to estimate upper arm and thigh volume and muscle area). Changes in overall fatness, muscularity, and muscle + bone cross-sectional area of the limbs did not differ between groups (P greater than 0.05). Improvements in free weight bench press and squat were similar (P greater than 0.05) in FW (approximately 24%) and HY (approximately 22%, P less than 0.05).(ABSTRACT TRUNCATED AT 250 WORDS)     

Effects of increased eccentric loading on bench press 1RM

The purpose of this study was to measure the effects of additional eccentric loading on subsequent concentric strength. Eight subjects with some experience in weight training volunteered to perform maximal attempts in the barbell bench press using detaching hooks that allowed them to lower 105% of their concentric 1 repetition maximum (RM) and raise 100%. The detaching hooks allowed attachment of extra weight to the bar and would release from the bar at the bottom of the lift, reducing the weight lifted during the concentric phase of the lift. After determining their 1RM for the bench press, the subjects attempted to increase their performance by using a heavier eccentric load with the detaching hooks. All 8 subjects who completed the study increased their 1RMs by 5 to 15 pounds. The use of additional eccentric loading significantly (p = 0.008) increased the weight that could be lifted on the subsequent concentric phase and therefore 1RM performance. This phenomenon was a result of the enhancement of stretch-shortening cycle performance by the increased eccentric load. Athletes who are interested in developing 1RM strength in the bench press may benefit from the use of additional eccentric loading.     

Validation of an optical encoder during free weight resistance movements and analysis of bench press sticking point power during fatigue

During the concentric movement of the bench press, there is an initial high-power push after chest contact, immediately followed by a characteristic area of low power, the so-called "sticking region." During high-intensity lifting, a decline in power can result in a failed lift attempt. The purpose of this study was to determine the validity of an optical encoder to measure power and then employ this device to determine power changes during the initial acceleration and sticking region during fatiguing repeated bench press training. Twelve subjects performed a free weight bench press, a Smith Machine back squat, and a Smith Machine 40-kg bench press throw for power validation measures. All barbell movements were simultaneously monitored using cinematography and an optical encoder. Eccentric and concentric mean and peak power were calculated using time and position data derived from each method. Validity of power measures between the video (criterion) and optical encoder scores were evaluated by standard error of the estimate (SEE) and coefficient of variation (CV). Seven subjects then performed 4 sets of 6 free weight bench press repetitions progressively increasing from 85 to 95% of their 6 repetition maximum, with each repetition continually monitored by an optical encoder. The SEE for power ranged from 3.6 to 14.4 W (CV, 1.0-3.0%; correlation, 0.97-1.00). During the free weight bench press training, peak power declined by approximately 55% (p < 0.01) during the initial acceleration phase of the final 2 repetitions of the final set. Although decreases in power of the sticking point were significant (p < 0.01), as early as repetition 5 (-40%) they reached critically low levels in the final 2 repetitions (>-95%). In conclusion, the optical encoder provided valid measures of kinetics during free weight resistance training movements. The decline in power during the initial acceleration phase appears a factor in a failed lift attempt at the sticking point.     

Early-phase neuroendocrine responses and strength adaptations following eccentric-enhanced resistance training

The purpose of this study was to evaluate the early-phase muscular performance adaptations to 5 weeks of traditional (TRAD) and eccentric-enhanced (ECC+) progressive resistance training and to compare the acute postexercise total testosterone (TT), bioavailable testosterone (BT), growth hormone (GH), and lactate responses in TRAD- and ECC+-trained individuals. Twenty-two previously untrained men (22.1 +/- 0.8 years) completed 1 familiarization and 2 baseline bouts, 15 exercise bouts (i.e., 3 times per week for 5 weeks), and 2 postintervention testing bouts. Anthropometric and 1 repetition maximum (1RM) measurements (i.e., bench press and squat) were assessed during both baseline and postintervention testing. Following baseline testing, participants were randomized into TRAD (4 sets of 6 repetitions at 52.5% 1RM) or ECC+ (3 sets of 6 repetitions at 40% 1RM concentric and 100% 1RM eccentric) groups and completed the 5-week progressive resistance training protocols. During the final exercise bout, blood samples acquired at rest and following exercise were assessed for serum TT, BT, GH, and blood lactate. Both groups experienced similar increases in bench press (approximately 10%) and squat (approximately 22%) strength during the exercise intervention. At the conclusion of training, postexercise TT and BT concentrations increased (approximately 13% and 21%, respectively, p < 0.05) and GH concentrations increased (approximately 750-1200%, p < 0.05) acutely following exercise in both protocols. Postexercise lactate accumulation was similar between the TRAD (5.4 +/- 0.4) and ECC+ (5.6 +/- 0.4) groups; however, the ECC+ group's lactate concentrations were significantly lower than those of the TRAD group 30 to 60 minutes into recovery. In conclusion, TRAD training and ECC+ training appear to result in similar muscular strength adaptations and neuroendocrine responses, while postexercise lactate clearance is enhanced following ECC+ training.     

A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down

This study aimed at investigating the effects of different hand positions on the electromyographic (EMG) activity of shoulder muscles during the performance of the lat pull-down exercise. Ten healthy men performed 3 repetitions of the lat pull-down exercise using their experimentally determined 10RM (repetition maximum) weight. Four different common variations of the lat pull-down were used: close grip (CG), supinated grip (SG), wide grip anterior (WGA), and wide grip posterior (WGP). Normalized root mean square of the EMG (NrmsEMG) activity for the right posterior deltoid (PD), latissimus dorsi (LD), pectoralis major (PM), teres major (TM), and long head of the triceps (TLH) were recorded using surface electrodes and normalized using maximum voluntary contractions. Repeated measures analysis of variance for each muscle detected statistical differences (p < 0.05) in myoelectric activity among hand positions during both the concentric and eccentric phases of the exercise. During the concentric phase, NrmsEMG results for the LD included WGA > WGP, SG, CG. For the TLH: WGA > WGP, SG, CG and WGP > CG, SG. For the PD: CG, WGA, SG > WGP. For the PM: CG, WGA, SG > WGP. During the eccentric phase, the LD produced the following patterns: WGA > WGP, SG, CG and WGP > CG. The TLH pattern showed WGA > SG and CG. For the PD: CG > WGA, WGP. The results indicate that changes in handgrip position affect the activities of specific muscles during the lat pull-down movement. Also, performance of the lat pull-down exercise using the WGA hand position produces greater muscle activity in the LD than any other hand position during both the concentric or eccentric phases of the movement.     

Electromyographic comparison of the ab-slide and crunch exercises

The purpose of this study was to compare the Ab-Slide with crunch abdominal exercises for electromyographic activity for selected muscles. Forty-five subjects who regularly performed abdominal exercises participated. Subjects completed 5 trials for each exercise, with repetition rate controlled by the tester. Electromyographic activity for the external oblique (EO), upper rectus abdominis (URA), and lower rectus abdominis (LRA) was collected. Raw data for each muscle were rectified and integrated over 100-millisecond time intervals. For each muscle, the average concentric and eccentric integrated amplitudes of the middle 3 trials were compared with a dependent t-test. During concentric movement, the EO and LRA had significantly higher integrated activation amplitudes for the crunch exercise. During the eccentric movement, the URA, LRA, and EO had significantly higher average integrated activation amplitudes for the Ab-Slide exercise. The Ab-Slide is a credible abdominal exercise variation, but the crunch should remain the standard abdominal exercise.     

Muscle synergies during bench press are reliable across days

Muscle synergies have been investigated during different types of human movement using nonnegative matrix factorization. However, there are not any reports available on the reliability of the method. To evaluate between-day reliability, 21 subjects performed bench press, in two test sessions separated by approximately 7 days. The movement consisted of 3 sets of 8 repetitions at 60% of the three repetition maximum in bench press. Muscle synergies were extracted from electromyography data of 13 muscles, using nonnegative matrix factorization. To evaluate between-day reliability, we performed a cross-correlation analysis and a cross-validation analysis, in which the synergy components extracted in the first test session were recomputed, using the fixed synergy components from the second test session. Two muscle synergies accounted for >90% of the total variance, and reflected the concentric and eccentric phase, respectively. The cross-correlation values were strong to very strong (r-values between 0.58 and 0.89), while the cross-validation values ranged from substantial to almost perfect (ICC3, 1 values between 0.70 and 0.95). The present findings revealed that the same general structure of the muscle synergies was present across days and the extraction of muscle synergies is thus deemed reliable.     

Maximal eccentric and concentric strength discrepancies between young men and women for dynamic resistance exercise

Although research has demonstrated that isokinetic eccentric (ECC) strength is 20-60% greater than isokinetic concentric (CON) strength, few data exist comparing these strength differences in standard dynamic resistance exercises. The purpose of the study was to determine the difference in maximal dynamic ECC and CON strength for 6 different resistance exercises in young men and women. Ten healthy young men (mean +/- SE, 25.30 +/- 1.34 years), and 10 healthy young women (mean +/- SE, 23.40 +/- 1.37 years) who were regular exercisers with resistance training experience participated in the study. Two sessions were performed to determine CON and ECC 1 repetitions maximum for latissimus pull-down (LTP), leg press (LP), bench press (BP), leg extension (LE), seated military press (MP), and leg curl (LC) exercises. Maximal ECC and maximal CON strength were determined on weight stack machines modified to isolate ECC and CON contractions using steel bars and pulleys such that only 1 type of contraction was performed. Within 2 weeks, participants returned and completed a retest trial in a counterbalanced fashioned. Test-retest reliability was excellent (r = 0.99) for all resistance exercise trials. Men demonstrated 20-60% greater ECC than CON strength (LTP = 32%, LP = 44%, BP = 40%, LE = 35%, MP = 49%, LC = 27%). Women's strength exceeded the proposed parameters for greater ECC strength in 4 exercises, p < 0.05 (LP = 66%, BP = 146%, MP = 161%, LC = 82%). The ECC/CON assessment could help coaches capitalize on muscle strength differences in young men and women during training to aid in program design and injury prevention and to enhance strength development.     

The effects of accentuated eccentric loading on strength, muscle hypertrophy, and neural adaptations in trained individuals

The purpose of this study was to compare the strength and neuromuscular adaptations for dynamic constant external resistance (DCER) training and dynamic accentuated external resistance (DAER) training (resistance training employing an accentuated load during eccentric actions). Male subjects active in resistance training were assigned to either a DCER training group (n = 10) or a DAER training group (n = 8) for 9 weeks. Subjects in the DCER group performed 4 sets of 10 repetitions with a load of 75% concentric 1 repetition maximum (RM). Subjects in the DAER group performed 3 sets of 10 repetitions with a concentric load of 75% of 1RM and an eccentric load of approximately 120% of concentric 1RM. Three measures reflecting adaptation of elbow flexors and extensors were recorded pretraining and posttraining: concentric 1RM, muscle cross-sectional area (CSA), and specific tension. Strength was assessed at midtraining periods. No significant changes in muscle CSA were observed in either group. Both training groups experienced significant increases in concentric 1RM and specific tension of both the elbow flexors and extensors, but compared with DCER training, DAER training produced significantly greater increases in concentric 1RM of the elbow extensors. These results suggest that, for some exercises, DAER training may be more effective than DCER training in developing strength within a 9-week training phase. However, for trained subjects, neither protocol is effective in eliciting muscle hypertrophy.     

Increased number of forced repetitions does not enhance strength development with resistance training

Some research suggests that strength improvements are greater when resistance training continues to the point at which the individual cannot perform additional repetitions (i.e., repetition failure). Performing additional forced repetitions after the point of repetition failure and thus further increasing the set volume is a common resistance training practice. However, whether short-term use of this practice increases the magnitude of strength development with resistance training is unknown and was investigated here. Twelve basketball and 10 volleyball players trained 3 sessions per week for 6 weeks, completing either 4 x 6, 8 x 3, or 12 x 3 (sets x repetitions) of bench press per training session. Compared with the 8 x 3 group, the 4 x 6 protocol involved a longer work interval and the 12 x 3 protocol involved higher training volume, so each group was purposefully designed to elicit a different number of forced repetitions per training session. Subjects were tested on 3- and 6-repetition maximum (RM) bench press (81.5 +/- 9.8 and 75.9 +/- 9.0 kg, respectively, mean +/- SD), and 40-kg Smith Machine bench press throw power (589 +/- 100 W). The 4 x 6 and 12 x 3 groups had more forced repetitions per session (p < 0.01) than did the 8 x 3 group (4.1 +/- 2.6, 3.1 +/- 3.5, and 1.2 +/- 1.8 repetitions, respectively), whereas the 12 x 3 group performed approximately 40% greater work and had 30% greater concentric time. As expected, all groups improved 3RM (4.5 kg, 95% confidence limits, 3.1- 6.0), 6RM (4.7 kg, 3.1-6.3), bench press throw peak power (57 W, 22-92), and mean power (23 W, 4-42) (all p < or = 0.02). There were no significant differences in strength or power gains between groups. In conclusion, when repetition failure was reached, neither additional forced repetitions nor additional set volume further improved the magnitude of strength gains. This finding questions the efficacy of adding additional volume by use of forced repetitions in young athletes with moderate strength training experience.     

Effects of whole-body low-intensity resistance training with slow movement and tonic force generation on muscular size and strength in young men

Our previous study showed that relatively low-intensity (approximately 50% one-repetition maximum [1RM]) resistance training (knee extension) with slow movement and tonic force generation (LST) caused as significant an increase in muscular size and strength as high-intensity (approximately 80% 1RM) resistance training with normal speed (HN). However, that study examined only local effects of one type of exercise (knee extension) on knee extensor muscles. The present study was performed to examine whether a whole-body LST resistance training regimen is as effective on muscular hypertrophy and strength gain as HN resistance training. Thirty-six healthy young men without experience of regular resistance training were assigned into three groups (each n = 12) and performed whole-body resistance training regimens comprising five types of exercise (vertical squat, chest press, latissimus dorsi pull-down, abdominal bend, and back extension: three sets each) with LST (approximately 55-60% 1RM, 3 seconds for eccentric and concentric actions, and no relaxing phase); HN (approximately 80-90% 1RM, 1 second for concentric and eccentric actions, 1 second for relaxing); and a sedentary control group (CON). The mean repetition maximum was eight-repetition maximum in LST and HN. The training session was performed twice a week for 13 weeks. The LST training caused significant (p < 0.05) increases in whole-body muscle thickness (6.8 +/- 3.4% in a sum of six sites) and 1RM strength (33.0 +/- 8.8% in a sum of five exercises) comparable with those induced by HN training (9.1 +/- 4.2%, 41.2 +/- 7.6% in each measurement item). There were no such changes in the CON group. The results suggest that a whole-body LST resistance training regimen is as effective for muscular hypertrophy and strength gain as HN resistance training.     

Relationship between the number of repetitions and selected percentages of one repetition maximum in free weight exercises in trained and untrained men

Resistance exercise intensity is commonly prescribed as a percent of 1 repetition maximum (1RM). However, the relationship between percent 1RM and the number of repetitions allowed remains poorly studied, especially using free weight exercises. The purpose of this study was to determine the maximal number of repetitions that trained (T) and untrained (UT) men can perform during free weight exercises at various percentages of 1RM. Eight T and 8 UT men were tested for 1RM strength. Then, subjects performed 1 set to failure at 60, 80, and 90% of 1RM in the back squat, bench press, and arm curl in a randomized, balanced design. There was a significant (p < 0.05) intensity x exercise interaction. More repetitions were performed during the back squat than the bench press or arm curl at 60% 1RM for T and UT. At 80 and 90% 1RM, there were significant differences between the back squat and other exercises; however, differences were much less pronounced. No differences in number of repetitions performed at a given exercise intensity were noted between T and UT (except during bench press at 90% 1RM). In conclusion, the number of repetitions performed at a given percent of 1RM is influenced by the amount of muscle mass used during the exercise, as more repetitions can be performed during the back squat than either the bench press or arm curl. Training status of the individual has a minimal impact on the number of repetitions performed at relative exercise intensity.