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.     

Trunk muscle activation during dynamic weight-training exercises and isometric instability activities

The purpose of this study was to examine the extent of activation in various trunk muscles during dynamic weight-training and isometric instability exercises. Sixteen subjects performed squats and deadlifts with 80% 1 repetition maximum (1RM), as well as with body weight as resistance and 2 unstable calisthenic-type exercises (superman and sidebridge). Electromyographic (EMG) activity was measured from the lower abdominals (LA), external obliques (EO), upper lumbar erector spinae (ULES), and lumbar-sacral erector spinae (LSES) muscle groups. Results indicated that the LSES EMG activity during the 80% 1RM squat significantly exceeded 80% 1RM deadlift LSES EMG activity by 34.5%. The LSES EMG activity of the 80% 1RM squat also exceeded the body weight squat, deadlift, superman, and sidebridge by 56, 56.6, 65.5, and 53.1%, respectively. The 80% 1RM deadlift ULES EMG activity significantly exceeded the 80% 1RM squat exercise by 12.9%. In addition, the 80% 1RM deadlift ULES EMG activity also exceeded the body weight squat, deadlift, superman, and sidebridge exercises by 66.7, 65.5, 69.3, and 68.6%, respectively. There were no significant changes in EO or LA activity. Therefore, the augmented activity of the LSES and ULES during 80% 1RM squat and deadlift resistance exercises exceeded the activation levels achieved with the same exercises performed with body weight and selected instability exercises. Individuals performing upright, resisted, dynamic exercises can achieve high trunk muscle activation and thus may not need to add instability device exercises to augment core stability training.     

Effect of two different rest period lengths on the number of repetitions performed during resistance training

The purpose of this study was to compare the effects of 2 different rest period lengths during a resistance training session with the number of repetitions completed per set of each exercise, the volume completed over 3 sets of each exercise, and the total volume during a training session. Fourteen experienced, weight-trained men volunteered to participate in the study. All subjects completed 2 experimental training sessions. Both sessions consisted of 3 sets of 8 repetitions with an 8 repetition maximum resistance of 6 upper body exercises performed in a set manner (wide grip lat pull-down, close grip pull-down, machine seated row, barbell row lying on a bench, dumbbell seated arm curl, and machine seated arm curl). The 2 experimental sessions differed only in the length of the rest period between sets and exercises: 1 session with a 1-minute and the other with a 3-minute rest period. For all exercises, results demonstrate a significantly lower total number of repetitions for all 3 sets of an exercise when 1-minute rest periods were used (p < or = 0.05). The 3- and 1-minute protocols both resulted in a significant decrease from set 1 to set 3 in 4 of the 6 exercises (p < or = 0.05), whereas the 1-minute protocol also demonstrated a significant decrease from set 1 to set 2 in 2 of the 6 exercises (p < or = 0.05). The results indicate that, during a resistance training session composed of all upper body exercises, 1-minute rest periods result in a decrease in the total number of repetitions performed compared with 3-minute rest periods between sets and exercises.     

Excess postexercise oxygen consumption following acute aerobic and resistance exercise in women who are lean or obese

Seventeen women were divided into lean (19.5 +/- 0.5 years; 22.2 +/- 0.6 kg.m(-2)) and obese (20.4 +/- 0.5 years; 34.9 +/- 2.1 kg.m(-2)) groups. On completion of a submax cycle ergometer test and 10-repetition maximum (10RM) of 5 exercises on a Smith machine, subjects returned for 2 exercise sessions during menses. Session 1 consisted of performing 3 sets of 10 repetitions at 70% of the predetermined 10RM for the following exercises: squat, calf raises, bench press, upright row, and shoulder press. Session 2 consisted of cycling at 60-65% VO2max for a duration that would expend the same number of calories as the resistance session. Postexercise respiratory exchange ratio and EPOC magnitude/duration were similar for both groups. These findings indicate that women who are lean or obese will respond similarly to exercise at similar relative intensities and that aerobic and resistance exercise of equal caloric expenditure will elicit similar EPOC responses.     

Effect of a learning trial on self-selected resistance training load

Previous research has shown that individuals self-select loads for resistance training that falls below the accepted threshold for overload and do not lift to volitional fatigue. The purpose of this study was to determine the effects of a resistance training learning trial on self-selected resistance training load. A control group (5 women, 3 men) and a learning group of (4 women, 4 men) novice lifters were recruited. The control group (CG) received an orientation to selected strength machines (seated bench, leg extension, back row, biceps curl, triceps extension, shoulder press). On a subsequent training day, CG self-selected a training load, while blinded to the actual loads. The learning group (LG) received an initial orientation and also was tested for estimated 1 repetition maximum (1RM) for the seated bench press. On a subsequent day, the LG completed 2 sets of the seated bench press at 75% of estimated 1RM and were encouraged to lift until failure. On a third day, LG subjects completed a self-selected trial identical to that of the CG. Both groups were assessed for estimated 1RM for each exercise on a separate day following all trials. Comparisons between CG and LG were made using independent-means t tests and adjusted using Bonferroni's equation (p < 0.01). While subjects selected a bench press load that was 21% greater for LG (63.4 +/- 6.4% 1RM) compared to the CG (50.3 +/- 12.0%), there was no statistical significance. There were no significant differences in self-selected load for any of the other exercises. There were also no significant differences for number of repetitions or rate of perceived exertion between groups. We conclude that a learning trial of the bench press exercise to increase self-selected workload is not enough to change load self-selection.     

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)     

Prediction of 1 repetition maximum in high-school power lifters

Eighteen elite male power lifters performed 1-repetition maximum (1RM) and submaximal strength tests (70, 80, and 90% 1RM) to develop prediction equations for the squat (SQ), bench press (BP), and deadlift (DL) exercises. For each equation, stepwise multiple-regression prediction procedure included the maximum number of repetitions (REPS) completed at a given %1RM weight (REPWT). For SQ and BP the 70% 1RM yielded the best 1RM prediction equations: (1RM SQ [kg]) = 159.9 + (0.103 x REPS x REPWT) + (-11.552 x REPS), with a standard error of the estimate (SEE) of 5.06 kg; (1RM BP [kg]) = 90.66 + (0.085 x REPS x REPWT) + (-5.306 x REPS), with an SEE of 2.69 kg. For DL the 80% 1RM yielded the best prediction equation: (1RM DL [kg]) = 156.08 + (0.098 x REPS x REPWT) + (-12.106 x REPS), with an SEE of 4.97 kg. The athlete's years lifted (number of years of power lifting experience) was highly correlated with the 1RM strength for BP and DL (r > 0.70) but not for SQ (r < 0.70). No bodily structural dimension variable had a significant correlation with 1RM strength (r < 0.70). The results of this study indicate that 1RM SQ, BP, and DL may be predicted with an acceptable degree of accuracy in elite male high-school power lifter subjects.     

1-Set vs. 3-set resistance training: a crossover study

This crossover study was conducted to investigate the effects of a 1-set and 3-set strength training program. The subjects were untrained men and women who were randomly signed into 1 of 3 groups: 10 subjects trained during the first 9 weeks (training period 1) with 1 set and 8-12 repetitions per set. After the break (9 weeks), they trained with 3 sets and 8-12 repetitions in training period 2. Twelve subjects started with the 3-set program and continued with the 1-set regime after the break. The control group (n = 7) did not train. The subjects were tested on 1 repetition maximum (1RM) for the biceps curl, leg press (unilateral: left and right), and bench press. Analysis of the data was done in a sampled manner for each strength training program (1-set and 3-set). The 1-set (n = 22) and 3-set (n = 22) programs led to significantly (p < 0.05) improved 1RM performances in every exercise. The relative improvements (%) for the 1RM were significantly higher during the 3-set program for the biceps curl and the bench press compared with the 1-set program. The control group exhibited no changes in any of the tested parameters over the course of this study. The design of this study allowed insight into the effects of different strength training volume without any genetical variations. The same subjects improved their 1RM during the 3-set program by 2.3 kg (biceps curl; corresponding effect size = 0.24), 8.9 kg (leg press right; 0.30), 10.9 kg (leg press left; 0.28), and 2.5 kg (bench press; 0.09) more than during the 1-set program. Depending on the goals of each trainee, these differences between the effects of different strength training volumes indicate that it may be worth spending more time on working out with a 3-set strength training regime.     

Effect of 12 weeks of wrist and forearm training on high school baseball players

This study examined the effect of 12 weeks of wrist and forearm training on male high school baseball players (mean age = 15.3 +/- 1.1 years). Participants (N = 43) were tested for 10 repetition maximum (RM) wrist barbell flexion, wrist barbell extension, dominant (D) and nondominant (ND) hand-forearm supination, D and ND forearm pronation, D and ND wrist radial deviation, D and ND wrist ulnar deviation, D and ND grip strength, and a 3RM parallel squat (PS) and bench press (BP). Group 1 (n = 23) and group 2 (n = 20), randomly assigned by a stratified sampling technique, performed the same resistance exercises while training 3 days a week for 12 weeks according to a stepwise periodized model. Group 2 also performed wrist and forearm exercises 3 days a week for 12 weeks to determine if additional wrist and forearm training provided further wrist and forearm strength improvements. All wrist and forearm strength variables were measured before and after 12 weeks of training. The 3RM PS and BP were measured at 0 and after 4, 8, and 12 weeks of training. Both groups significantly increased wrist and forearm strength (kg +/- SD) except 10RM D and ND forearm supination for group 1 (p < 0.05). Group 2 showed statistically greater improvements (p < 0.05) in all wrist and forearm strength variables than did group 1 except for D and ND grip strength. Predicted 1RM (kg +/- SD) PS and BP increased significantly (p < 0.05) after weeks 4, 8, and 12 for both groups. These data indicate that a 12-week stepwise periodized training program can significantly increase wrist, forearm, PS, and BP strength for both groups. Additionally, group 2 had further wrist and forearm strength gains.     

Physical fitness and job performance of firefighters

Accurate correlations between a wide range of physical fitness measures and occupational demands are needed in order to identify specific fitness tests and training needs for firefighters. Twenty professional firefighters performed numerous fitness and job-related performance tests. Pearson product moment correlations were performed to identify the relationship between fitness components and job performance. Significant correlations (p <0.05) with job performance were identified for total fitness (r = -0.62), bench press strength (r = -0.66), hand grip strength (r = -0.71), bent-over row endurance (r = -0.61), bench press endurance (r = -0.73), shoulder press endurance (r = -0.71), bicep endurance (r = -0.69), squat endurance (r = -0.47), and 400-m sprint time (r = 0.79). It is apparent that firefighting taxes virtually all aspects of physical fitness. These data can help the exercise specialist choose appropriate tests and prescribe specific fitness programs for firefighters. Traditional firefighter exercise programs focusing mainly on cardiovascular fitness should be replaced with physical conditioning programs that address all components of fitness.     

Self-selected resistance training intensity in novice weightlifters

The purpose of this study was to determine the intensity of self-selected weightlifting exercise in untrained men and women. Thirteen men (age = 19.5 +/- 1.9, height = 70.0 +/- 2.4 in., weight = 174 +/- 20.1 lb, % fat = 14.3 +/- 6.7) and 17 women (age =18.7 +/- 1.0, height = 64.9 +/- 2.3 in., weight = 135.4 +/- 22.8 lb, % fat= 23.4 +/- 4.7) who were novice lifters completed seated bench press, leg extension, seated back row, military press, and biceps curl. Following self-selection trials, subjects' 1 repetition maximum (1RM) was assessed for each lift. Results showed that for both genders, self-selected loads were all below 60% 1RM. All lift intensities were similar for men and women (range = 42-57% 1RM). Repetitions completed and rating of perceived exertion responses were not different between gender. Results show that subjects do not select a lifting intensity sufficient to induce hypertrophic responses and subsequent strength increases.     

Comparison of Olympic vs. traditional power lifting training programs in football players

Twenty members of an National Collegiate Athletic Association Division III collegiate football team were assigned to either an Olympic lifting (OL) group or power lifting (PL) group. Each group was matched by position and trained 4-days.wk(-1) for 15 weeks. Testing consisted of field tests to evaluate strength (1RM squat and bench press), 40-yard sprint, agility, vertical jump height (VJ), and vertical jump power (VJP). No significant pre- to posttraining differences were observed in 1RM bench press, 40-yard sprint, agility, VJ or in VJP in either group. Significant improvements were seen in 1RM squat in both the OL and PL groups. After log10-transformation, OL were observed to have a significantly greater improvement in Delta VJ than PL. Despite an 18% greater improvement in 1RM squat (p > 0.05), and a twofold greater improvement (p > 0.05) in 40-yard sprint time by OL, no further significant group differences were seen. Results suggest that OL can provide a significant advantage over PL in vertical jump performance changes.     

Simple anthropometric and physical performance tests to predict maximal box-lifting ability

Box-lifting ability is an important characteristic of military personnel. The purpose of this paper was to determine the usefulness of the upright row free weight exercise and simple anthropometric tests to predict maximal box-lifting performance that simulates the loading of military supply vehicles. Two groups of adults performed maximal box lifts to 1.4 m (study 1) and 1.7 m (study 2), respectively. All subjects were also tested for upright row 1 repetition maximum (1RM) strength, body mass, height, and body composition. In study 1, a remarkably good prediction of maximal box-lift performance to 1.4 m (42 +/- 12 kg) was obtained from a regression equation including the variables body mass, body composition, and upright row 1RM. Approximately 95% of the variation in 1.4-m box-lifting performance could be accounted for. In contrast, in study 2, only 80% of the variation in 1.7-m box-lifting performance (51 +/- 15 kg) could be accounted for by the best predictor equation. Upright row 1RM strength appears to be a useful tool in the prediction of box-lifting ability to approximately chest height for most adults, probably due to a close match between the muscle groups and contraction modes required during both tasks. Military or other organizations could use the data reported here to substitute simple anthropometry and a 1RM test of strength and for the direct assessment of 1.4-m box-lifting performance.     

Effects of two nights partial sleep deprivation on an evening submaximal weightlifting performance; are 1 h powernaps useful on the day of competition?

We have investigated the effects that sleep restriction (3-h sleep during two consecutive nights) have on an evening (17:00 h) submaximal weightlifting session; and whether this performance improves following a 1-h post-lunch powernap. Fifteen resistance-trained males participated in this study. Before the experimental protocol commenced, 1RM bench press and inclined leg press and normative habitual sleep were recorded. Participants were familiarised with the testing protocol, then completed three experimental conditions with two nights of prescribed sleep: (i) Normal (N): retire at 23:00 h and wake at 06:30 h, (ii) partial sleep-deprivation (SD): retire at 03:30 h and wake at 06:30 h and (iii) partial sleep-deprivation with nap (SD_N): retire at 03:30 h and wake at 06:30 h with a 1-h nap at 13:00 h. Each condition was separated by at least 7 days and the order of administration was randomised and counterbalanced. Rectal (T_rec) and mean skin (T_s) temperatures, Profile of Mood Scores, subjective tiredness, alertness and sleepiness values were measured at 08:00, 11:00, 14:00 and 17:00 h on the day of the weightlifting session. Following the final temperature measurements at 17:00 h, participants completed a 5-min active warm-up before a ‘strength’ protocol. Participants performed three repetitions of right-hand grip strength, then three repetitions at each incremental load (40%, 60% and 80% of 1RM) for bench press and inclined leg press, with a 5-min recovery in between each repetition. A linear encoder was attached perpendicular to the movement, to the bar used for the exercises. Average power (AP), average force (AF), peak velocity (PV), distance (D) and time-to-peak velocity (tPV) were measured (MuscleLab software) during the concentric phase of the movements for each lift. Data were analysed using general linear models with repeated measures. The main findings were that SD reduced maximal grip (2.7%), bench press (11.2% AP, 3.3% AF and 9.4% PV) and leg press submaximal values (5.7% AP) with a trend for a reduction in AF (3.3% P = 0.06). Furthermore, RPE increased for measures of grip strength, leg and bench press during SD. Following a 1-h powernap (SD_N), values of grip and bench press improved to values similar in N, as did tiredness, alertness and sleepiness. There was a main effect for “load” on the bar for both bench and leg press where AP, AF, tPV values increased with load (P < 0.05) and PV decreased from the lightest to the heaviest load for both bench and leg press. An interaction of “load and condition” was present in leg press only, where the rate of change of AP is greater in the N than SD and SD_N conditions. In addition, for PV and tPV the rate of change was greater for SD_N than N or SD condition values. In summary, SD had a negative effect on grip strength and some components of bench and inclined leg press. The use of a 1-h power nap that ended 3 h before the “strength” assessment had a positive effect on weightlifting performance, subjective mood and ratings of tiredness.     

The influence of volume of exercise on early adaptations to strength training

The purpose of this investigation was to compare the effects of single-set strength training and 3-set strength training during the early phase of adaptation in 18 untrained male subjects (age, 20-30 years). After initial testing, subjects were randomly assigned to either the 3L-1U group (n = 8), which trained 3 sets in leg exercises and 1 set in upper-body exercises, or the 1L-3U group (n = 10), which trained 1 set in leg exercises and 3 sets in upper-body exercises. Testing was conducted at the beginning and at the end of the study and consisted of 2 maximal isometric tests (knee extension and bench press) and 6 maximal dynamic tests (1 repetition maximum [1RM] tests). Subjects trained 3 days per week for 6 weeks. After warm-up, subjects performed 3 leg exercises and 4 upper-body exercises. In both groups, each set consisted of 7 repetitions (reps) with the load supposed to induce muscular failure after the seventh rep (7RM load). After 6 weeks of training, 1RM performance in all training exercises was significantly increased (10-26%, p < 0.01) in both groups. The relative increase in 1RM load in the 3 leg exercises was significantly greater in the 3L-1U group than in the 1L-3U group (21% vs. 14%, p = 0.01). However, the relative increase in 1RM load in the 3 upper-body exercises was similar in the 3L-1U group (16%) and the 1L-3U group (14%). These results show a superior adaptation to 3-set strength training, compared with 1-set strength training, in leg exercises but not in upper-body exercises during the early phase of adaptation.     

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.     

Changes in fitness and shipboard task performance following circuit weight training programs featuring continuous or interval running

Pre- and post-physiological data were collected on 57 Navy men (mean age = 19.5 years) who participated in either circuit weight training/continuous run (CWT/CR) (N = 31) or circuit weight training/interval run (CWT/IR) (N = 26) programs. Measured variables included 4 measures of upper torso dynamic strength (one repetition maximum [1 RM] for arm curl, bench press, shoulder press, and lat pull-down); two measures of lower torso dynamic strength (1 RM) for knee extension and leg press); one measure of power (number of revolutions completed on an arm ergometer (Monark) at maximum drag); three measures of muscular endurance (number of repetitions at 60% 1 RM for bench press and leg press and maximal number of bent-knee sit-ups in 120 s); one stamina measure (time to exhaustion on a cycle ergometer (Monark) maximal work capacity [MWC] test; and three simulated shipboard tasks: manikin shoulder drag, open/secure a water tight door and paint bucket carry. Composite shipboard performance derived from the summed time (s) required to complete the three tasks was also calculated. Results show performance on the manikin shoulder drag and majority of evaluative fitness measures was significantly (p less than 0.05) enhanced following both circuit weight training/run formats. Significantly (p less than 0.05) higher values for shoulder press (F = 7.2), arm ergometer (F = 5.3), and sit-ups (F = 6.8) and lower values for leg press muscular endurance (F = 5.1) were observed in CWT/IR when compared to CWT/CR.(ABSTRACT TRUNCATED AT 250 WORDS)     

Three sets of weight training superior to 1 set with equal intensity for eliciting strength

The purpose of this study was to compare single and multiple sets of weight training for strength gains in recreationally trained individuals. Sixteen men (age = 21 +/- 2.0) were randomly assigned to 1 set (S-1; n = 8) or 3 set (S-3; n = 8) groups and trained 3 days per week for 12 weeks. One repetition maximum (1RM) was recorded for bench press and leg press at pre-, mid-, and posttest. Subjects trained according to daily undulating periodization (DUP), involving the bench press and leg press exercises between 4RM and 8RM. Training intensity was equated for both groups. Analysis of variance with repeated measures revealed statistically significant differences favoring S-3 in the leg press (p < 0.05, effect size [ES] = 6.5) and differences approaching significance in the bench press (p = 0.07, ES = 2.3). The results demonstrate that for recreationally trained individuals using DUP training, 3 sets of training are superior to 1 set for eliciting maximal strength gains.     

Comparison between nonlinear and linear periodized resistance training: hypertrophic and strength effects

The aim of this study was to investigate the effects of nonlinear periodized (NLP) and linear periodized (LP) resistance training (RT) on muscle thickness (MT) and strength, measured by an ultrasound technique and 1 repetition maximum (1RM), respectively. Thirty untrained men were randomly assigned to 3 groups: NLP (n = 11, age: 30.2 ± 1.1 years, height: 173.6 ± 7.2 cm, weight: 79.5 ± 13.1 kg), LP (n = 10, age: 29.8 ± 1.9 years, height: 172.0 ± 6.8 cm, weight: 79.9 ± 10.6 kg), and control group (CG; n = 9, age: 25.9 ± 3.6 years, height: 171.2 ± 6.3 cm, weight: 73.9 ± 9.9 kg). The right biceps and triceps MT and 1RM strength for the exercises bench press (BP), lat-pull down, triceps extension, and biceps curl (BC) were assessed before and after 12 weeks of training. The NLP program varied training biweekly during weeks 1-6 and on a daily basis during weeks 7-12. The LP program followed a pattern of intensity and volume changes every 4 weeks. The CG did not engage in any RT. Posttraining, both trained groups presented significant 1RM strength gains in all exercises (with the exception of the BP in LP). The 1RM of the NLP group was significantly higher than LP for BP and BC posttraining. There were no significant differences in biceps and triceps MT between baseline and posttraining for any group; however, posttraining, there were significant differences in biceps and triceps MT between NLP and the CG. The effect sizes were higher in NLP for the majority of observed variables. In conclusion, both LP and NLP are effective, but NLP may lead to greater gains in 1RM and MT over a 12-week training period.