The “strength-endurance continuum” is a widely accepted concept in the field of exercise science.
Simply stated, the theory asserts that training in different rep ranges elicits differential effects on muscular adaptations. From a practical standpoint, the continuum can be categorized into three distinct loading zones— heavy, moderate and light— whereby heavy loads (1-5 RM) promote maximal strength gains, moderate loads (6-12 RM) bring about maximal increases in muscle mass, and light loads (15+ RM) produce the greatest improvements in local muscular endurance.
A considerable amount of research has been conducted on the strength endurance continuum, and there is now good evidence that heavy loads do indeed promote the greatest increases in strength while muscular endurance is optimized with the use of light loads.2,7,9 However, the claim that moderate-rep training is superior for maximizing muscle size has come under scrutiny, with a number of studies showing that training across a wide spectrum of rep ranges can be equally effective from a hypertrophy standpoint.6
A big issue with the body of research on the topic has been a paucity of studies carried out in individuals with resistance-training experience. It is well established that experienced lifters respond differently to training compared to non-lifters. This is due to a “ceiling effect,” whereby gaining muscle becomes progressively more difficult as you get closer to reaching your genetic potential.1
This story is from the Spring 2017 edition of Fitness Rx for Men.
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This story is from the Spring 2017 edition of Fitness Rx for Men.
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