Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum

Methodology

Evidence overview

Population

Broad range of RT populations including untrained, trained, older adults, women

Intervention

N/A (narrative review of evidence)

Findings

The repetition continuum is not well supported for hypertrophy — adaptations can be obtained across a wide spectrum of loading zones when effort is sufficient. Heavy loads remain superior for maximal strength; the traditional 8-12 rep 'hypertrophy zone' is not uniquely optimal.

Outcome measures

Muscle strength, hypertrophy, local muscular endurance

Limitations

Narrative review, not systematic; no new data analyzed; relies on interpretation of existing literature.

Original source

DOI: 10.3390/sports9020032 · PMID: 33671664