Fast and Medium Tempo Resistance Training with a Low Number of Repetitions in Trained Men: Effects on Maximal Strength and Power Output
(Wei Lu, Zonghao Du, Aiguo Zhou)

This study aimed to investigate the effects of high load fast and medium tempo back squats using a low number of repetitions on maximal strength and power output. Seventeen participants completed a countermovement jump test and 1-repetition maximum (1-RM) assessment before and after an eight-week intervention. All participants were randomly divided into a fast tempo (FAS: 1/0/1/0) and a medium tempo (MED: 2/0/2/0) resistance training (RT) group and performed three repetitions per set of a Smith back squat exercise with 85% 1-RM intensity. Maximal strength, jump height, peak power and force of the two groups were significantly improved (p < 0.05). In addition, peak velocity significantly increased after the intervention in the FAS group (p < 0.05), but not in the MED group (p > 0.05). A significant interaction effect between training groups was observed for jump height (F (1, 30) = 5.49, p = 0.026, η2 = 0.155). However, no significant group by time interaction effects were found between training groups for maximal strength (F (1, 30) = 0.11, p = 0.742, η2 = 0.004). Therefore, the two groups showed similar effects in maximal strength, but, compared with the MED group, FAS resistance training with low repetitions caused favorable adaptations in power output in trained men.

Lu, W., Du, Z., Zhou, A. (2023). Fast and Medium Tempo Resistance Training with a Low Number of Repetitions in Trained Men: Effects on Maximal Strength and Power Output. Journal of Human Kinetics, 87, 157-165. https://doi.org/10.5114/jhk/161472

Lu, W., Du, Z., and Zhou, A. (2023). Fast and Medium Tempo Resistance Training with a Low Number of Repetitions in Trained Men: Effects on Maximal Strength and Power Output. Journal of Human Kinetics, 87, pp.157-165. https://doi.org/10.5114/jhk/161472

Lu, Wei et al. “Fast and Medium Tempo Resistance Training with a Low Number of Repetitions in Trained Men: Effects on Maximal Strength and Power Output.” Journal of Human Kinetics, vol. 87, 2023, pp. 157-165. doi:10.5114/jhk/161472.

Lu W, Du Z, Zhou A. Fast and Medium Tempo Resistance Training with a Low Number of Repetitions in Trained Men: Effects on Maximal Strength and Power Output. Journal of Human Kinetics. 2023;87:157-165. https://doi.org/10.5114/jhk/161472