Weight Lifting Bench
By: Liftdex Strength & Equipment
Workout bench is well-established as an effective
interventional strategy to enhance muscular adaptations.
These adaptations include, but are not limited to, increases in
muscle strength, chest growth, size, and local muscular
endurance. Evidence indicates that optimizing these
adaptations requires manipulation of strength equipment. The
magnitude of load (weights), or amount of weight lifted bench
in a set, is widely considered one of the most important of
these variables. Evidence indicates that alterations in training
load can influence the acute metabolic, hormonal, neural, and
cardiovascular responses to training.
Sample strategies for Gym Bench press
1. Schematic of the repetition continuum proposing that muscular adaptations
are obtained in a load-specific manner. Repetition maximum (RM).
Support for the repetition continuum is derived from the seminal work of
DeLorme , who proposed that high-load resistance exercise enhances muscle
strength/power while low-resistance exercise improves muscular endurance,
and that these loading zones are incapable of eliciting adaptations achieved by
2. Strength can be broadly defined as the ability to produce maximum
force against an external resistance. The leftward aspect of the
repetition continuum has been referred to as the “strength zone”,
indicating optimum gains in this parameter are attained by the
performance of 1 to 5 repetitions per set. It is theorized that training in
the “strength zone” enhances neuromuscular adaptations that
facilitate force production. In support of this theory, Jenkins et al.
demonstrated greater increases in percent voluntary muscle
activation and electromyographic amplitude when performing leg
extension RT to failure with 80% 1RM compared to 30% 1RM over a
6-week study period.
Muscular Endurance Local
Evidence for a load-specific effect on local muscular endurance remains
equivocal. Early work suggested a potential benefit o