Load refers to the amount of weight assigned to an exercise set and is probably the most important variable in resistance training programme design. The training load can be determined by either RM (i.e. the greatest amount of eight lifted with correct technique for a specified number of repetitions) or some percentage of the one repetition maximum (1RM). Prescribing load via the method is thought to be superior to using a percentage of 1RM. From a ractical perspective this eliminates the need for repeated 1RM testing to keep the exercise stimulus effective. It is recommended that training load is increased by 2–10% when the individual can perform the current load for one to two repetitions over the desired number. The RM continuum relates training load to the broad training effects derived. The continuum concept illustrates that a certain RM emphasises a specific outcome (i.e. muscular endurance, hypertrophy, maximum strength, power); however, training benefits are blended at any given RM. Heavy loads are used if the goal is power (1–3RM) or maximum strength (3–8RM), moderate loads for hypertrophy (8–15RM), and low loads for muscular endurance (>20RM).
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