Predicting Total Back Squat Repetitions from Repetition Velocity and Velocity Loss.

The purpose of this investigation was to determine if average concentric velocity (ACV) of a single repetition at 70% of one-repetition maximum (1RM), ACV of the first repetition of a set to failure at 70% of 1RM, or the velocity loss during the set could predict the number of repetitions performed in the back squat. Fifty-six resistance-trained individuals participated in the study (male = 41, age = 23 ± 3 yrs, 1RM = 162.0 ± 40.0 kg; female = 15, age = 21 ± 2 yrs, 1RM = 81.5 ± 12.5 kg). After 1RM testing, participants performed single repetition sets with 70% of 1RM and a set to failure with 70% of 1RM. ACV was recorded on all repetitions. Regression model comparisons were performed, and Akaike Information Criteria (AIC) and Standard Error of the Estimate (SEE) were calculated to determine the best model. Neither single repetition ACV at 70% of 1RM (R2 = 0.004, p = 0.637) nor velocity loss (R2 = 0.011, p = 0.445) were predictive of total repetitions performed in the set to failure. The simple quadratic model using the first repetition of the set to failure (Y=ß0+ß1XACVFirst+ß2Z+ε) was identified as the best and most parsimonious model (R2 = 0.259, F = 9.247, p < 0.001) due to the lowest AIC value (311.086). A SEE of 2.21 repetitions was identified with this model. This average error of ~2 repetitions warrants only cautious utilization of this method to predict total repetitions an individual can perform in a set, with additional autoregulatory or individualization strategies being necessary to finalize the training prescription.

Tempo-controlled resistance training of the hip abductors and ankle dorsiflexors with light loads does not improve postural sway in older adults.

The force steadiness capabilities of the hip abductors and ankle dorsiflexors can explain a significant amount of the variance in postural sway during four types of standing balance tests. Control over balance, as well as force steadiness, generally worsens with aging, although the latter can be improved with unique training interventions. The purpose of our study was to assess how tempo-controlled, light-load resistance training of the hip abductors and ankle dorsiflexors influences performance in clinical movement tests, postural sway, muscle strength, and force steadiness in older adults. Participants (n = 28, 70 ± 7 years, 8 men) completed nine training sessions for either the hip abductors or ankle dorsiflexors in the nondominant leg. Training involved lifting a load equal to 15% of the maximal force achieved during an isometric contraction. Linear mixed-effects models revealed no changes (p > 0.05) in Sit-To-Stand test, Timed Up-and-Go test, maximal voluntary contraction (MVC) torque, or postural sway from before to after either training intervention. Only the dorsiflexor group significantly improved nondominant leg dorsiflexion force steadiness, but this did not translate to any other tasks. However, absolute and relative measures of MVC torque and force steadiness of the hip abductors and ankle dorsiflexors in the dominant and nondominant legs could predict sway-area rate in each of the four standing balance conditions. The responsiveness of leg muscles to light-load steadiness training in older adults appears to depend on the type of exercises performed during the intervention.

Accuracy of Predicting One-Repetition Maximum from Submaximal Velocity in The Barbell Back Squat and Bench Press.

This study examined the accuracy of predicting a free-weight back squat and a bench press one-repetition maximum (1RM) using both 2- and 4-point submaximal average concentric velocity (ACV) methods. Seventeen resistance trained men performed a warm-up and a 1RM test on the squat and bench press with ACV assessed on all repetitions. The ACVs during the warm-up closest to 1.0 and 0.5m.s-1 were used in the 2-point linear regression forecast of the 1RM and the ACVs established at loads closest to 20, 50, 70, and 80% of the 1RM were used in the 4-point 1RM prediction. Repeated measures ANOVA and Bland-Altman and Mountain plots were used to analyze agreement between predicted and actual 1RMs. ANOVA indicated significant differences between the predicted and the actual 1RM for both the 2- and 4-point equations in both exercises (p<0.001). The 2-point squat prediction overestimated the 1RM by 29.12±0.07kg and the 4-point squat prediction overestimated the 1RM by 38.53±5.01kg. The bench press 1RM was overestimated by 9.32±4.68kg with the 2-point method and by 7.15±6.66kg using the 4-point method. Bland-Altman and Mountain plots confirmed the ANOVA findings as data were not tightly conformed to the respective zero difference lines and Bland-Altman plots showed wide limits of agreement. These data demonstrate that both 2- and 4-point velocity methods predicted the bench press 1RM more accurately than the squat 1RM. However, a lack of agreement between the predicted and the actual 1RM was observed for both exercises when volitional velocity was used.

Agreement Between Kinovea Video Analysis and The Open Barbell System for Resistance Training Movement Outcomes.

The purpose of this study was to examine the agreement between Kinovea video analysis software and the previously validated Open Barbell System (OBS) for assessing average concentric and eccentric velocity, eccentric duration, peak concentric velocity, height of peak concentric velocity, and concentric and eccentric range of motion. Sixteen resistance-trained males performed 11 repetitions at various intensities (between 60-100% of one-repetition maximum) on both the back squat and the bench press. For each repetition, all outcome measures were assessed with Kinovea and the OBS. Agreement between devices for each outcome measure was analyzed with paired t-tests, intraclass correlation coefficients with 95% confidence intervals, Bland-Altman plots, and folded empirical cumulative distribution plots (Mountain plots). All outcome variables were found to be statistically different (i.e. they did not agree) between the two devices (p < 0.001), except for average eccentric velocity (p = 0.315), as determined by the paired t-tests. Mountain plots had long tails for every outcome measure and Bland-Altman plots showed large limits of agreement for all outcome measures except concentric range of motion and the height of peak concentric velocity, demonstrating low agreement between devices. Based upon these findings and the previous validation of the OBS, these devices should not be used interchangeably.

Bursting TENS increases walking endurance more than continuous TENS in middle-aged adults.

The application of transcutaneous electrical nerve stimulation (TENS) can improve motor performance in both healthy individuals and those who present with clinically detectable sensory impairments. The purpose of our study was to compare the influence of continuous and intermittent TENS applied to the anterior thigh and tibialis anterior muscles on walking endurance and kinematics in healthy, middle-aged adults. Twenty-seven participants completed 4 trials of the 6-min walk test: Baseline, Continuous TENS (0.2 ms pulses at 50 Hz), Fast burst TENS (seven 0.15 ms pulses in 5 Hz bursts), and Slow burst TENS (seven 0.15 ms pulses in 0.5 Hz bursts). Linear mixed-effects models revealed that participants walked further (p ≤ 0.046) during all three TENS trials compared with Baseline (560 ± 76 m) and that they walked even further during both burst TENS trials (576 ± 83 m and 576 ± 83 m) compared with Continuous TENS (566 ± 79 m). Increases in walking speed were predicted by increases in stride length (p < 0.001) and stride frequency (p < 0.001) with toe-off angle being the only significant predictor (p ≤ 0.013) of both kinematic variables for the increase in walking speed. Bursting TENS was more effective than Continuous TENS at improving walking endurance in middle-aged, healthy adults.

The Short Grit Scale (GRIT-S) Does Not Relate to Acute Muscular Endurance Performance.

Grit has been previously presented as a personality trait that reflects an individual's perseverance of effort and consistency of interest for achieving their long-term goals. In resistance training this could mean that a "grittier" individual may perform more repetitions at a given intensity as they are better able to overcome metabolic and neuromuscular fatigue. Thus, the purpose of this study was to examine if grit was related to back squat muscular endurance performance. Fifty-eight resistance-trained males and females volunteered for participation (age = 23±3 yrs; body height = 172.53 ± 8.64 cm; body mass = 80.64 ± 6.49 kg). The grit of each participant was assessed via the Short Grit Scale (GRIT-S), and muscular endurance performance was tested via completion of a back squat set to volitional failure at 70% of the participant's one-repetition maximum. Spearman rho or Pearson's correlations, depending on normality, were used with 1000 bootstrapped replicate samples and revealed no relationship between GRIT-S scores (3.78 ± 0.52) and repetitions performed (14 ± 4) in a combined cohort of all 58 individuals (ρ = -0.051), males only (r = 0.057) or females only (ρ = -0.441). Supplementary investigation of the data also showed that the five "best" performers (i.e. the five individuals who performed the most repetitions) tended to have lower GRIT-S scores than the five "worst" performers. The results of the current study suggest that the GRIT-S has limited value in the context of muscular endurance performance. The skewed range of GRIT-S scores (2.75-5.0) observed in this investigation, also highlights the potential for social desirability to bias one's self-perception of grit.

Agreement Between the Iron Path App and a Linear Position Transducer for Measuring Average Concentric Velocity and Range of Motion of Barbell Exercises.

ABSTRACT: Kasovic, J, Martin, B, Carzoli, JP, Zourdos, MC, and Fahs, CA. Agreement between the Iron Path app and a linear position transducer for measuring average concentric velocity and range of motion of barbell exercises. J Strength Cond Res 35(2S): S95-S101, 2021-The purpose of this study was to compare average concentric velocity (ACV) and range of motion (ROM) values measured by the Iron Path (IP) app to the previously validated Open Barbell System (OBS) linear position transducer during the front and back squat and conventional and sumo deadlift. Twenty-seven men and women (21 ± 3 years old; 76.7 ± 14.5 kg; 1.72 ± 0.09 m) with squat and deadlift training experience completed a modified one repetition maximum protocol on 4 separate occasions in a randomized order. The IP app and OBS device recorded ACV and ROM during each protocol. The level of statistical significant was set at p ≤ 0.05. Bland-Altman plots showed fairly large limits of agreement for both ACV and ROM. Furthermore, 95% confidence intervals for the intraclass correlation coefficients indicated the agreement in ACV between the devices for each of the 4 lifts to range from 0.648-0.876 to 0.849-0.930 and for agreement in ROM between devices to range from -0.053-0.480 to 0.545-0.770. Compared with the OBS, the IP app recorded significantly (p < 0.05) lower ACV values for the front squat and back squat and greater ROM values for the sumo deadlift. We suggest the IP app should not be used in place of a validated linear position transducer for measuring ACV or ROM for barbell lifts.

Exercise with TENS does not augment gains in balance and strength for dancers.

Electrical stimulation modulates sensory feedback and improves motor performance, at least for individuals with compromised sensorimotor function. The purpose of this study was to determine the effectiveness of a 4-wk intervention with transcutaneous electrical nerve stimulation (TENS) at improving strength and balance in dancers. Nineteen dancers completed a timed, single-leg balance test, the Y-balance test, and contractions with the hip flexor and knee extensor muscles to assess maximal strength and force steadiness. They completed 4-wks of moderate-intensity bodyweight exercises (3x/wk) and were pseudo-randomized to either a Treatment or Sham group in a single-blind design. The Treatment group received constant TENS over the hamstring muscles during the exercises, whereas the Sham group was exposed to a brief TENS current. The data were pooled due to few significant between-group differences from before to after the intervention. Most outcome measures significantly improved: hip extensor muscles were stronger (P ≤ 0.01), time stood on a single-leg with eyes closed increased (P = 0.02), and the distance reached during the Y-balance test increased (P ≤ 0.001). The improvement in scores on the Y-balance test exceeded the minimal clinically significant change. Twelve sessions of moderate-intensity bodyweight exercises improved muscle strength and balance in experienced dancers. The addition of TENS, however, did not augment the gains in function.

Impact of Cognitive Measures and Sleep on Acute Squat Strength Performance and Perceptual Responses Among Well-Trained Men and Women.

ABSTRACT: Haischer, MH, Cooke, DM, Carzoli, JP, Johnson, TK, Shipherd, AM, Zoeller, RF, Whitehurst, M, and Zourdos, MC. Impact of cognitive measures and sleep on acute squat strength performance and perceptual responses among well-trained men and women. J Strength Cond Res 35(2S): S16-S22, 2021-This study assessed the efficacy of currently used assessments for sleep, anxiety, and stress in predicting 1-repetition maximum (1RM) back squat performance. Fifty-three men (age, 23 ± 3 years; body mass, 86.67 ± 13.93 kg; training age, 6.0 ± 2.5 years; 1RM = 163.5 ± 39.5 kg) and 15 women (age, 21 ± 1.5 years; body mass, 63.34 ± 9.6 kg; training age, 4 ± 1.5 years; 1RM = 81.5 ± 12.5 kg) participated. Subjects completed the Daily Analysis of Life Demands for Athletes (DALDA), the revised Competitive State Anxiety Inventory-2 (CSAI-2R), and Oviedo Sleep Questionnaire (OSQ) to evaluate stress, anxiety, and sleep, respectively. Subjects then completed the perceived self-efficacy (PSE) scale, to predict what loads they were 100, 75, and 50% confident that they could lift for a 1RM; then completed 1RM testing with rating of perceived exertion (RPE) and average concentric velocity (ACV) obtained on each attempt. The performance-dependent variable was calculated by subtracting the PSE responses from the actual 1RM (1RM-PSE difference). Bootstrapping with 1,000 replicate samples was used with linear regression to increased robustness of the statistical analyses, and 95% confidence intervals (CIs) were calculated. Hours of sleep was an inverse predictor of ACV (p = 0.014; 95% CI = 0.046 to-0.011) and a positive predictor of RPE (p = 0.005; 95% CI = 0.068-0.342). Furthermore, the hypersomnia subscale of the OSQ was a negative predictor of 1RM-PSE difference at 50% confidence (p = 0.028; 95% CI = -3.507 to -0.528), and CSAI-2R total score was a negative predictor of RPE at 1RM (p = 0.043; 95% CI = -0.041 to -0.003); however, the DALDA did not exhibit any significant relationships. These data highlight the importance of monitoring anxiety and sleep when assessing readiness for maximal strength performance.

Low-volume acute multi-joint resistance exercise elicits a circulating brain-derived neurotrophic factor response but not a cathepsin B response in well-trained men.

This study examined if acute multi-joint resistance exercises (RE; back squat, bench press, and deadlift) to volitional failure elicited a postexercise increase in the circulating response of biomarkers associated with neuroprotection. Thirteen males (age: 24.5 ± 3.8 years, body mass: 84.01 ± 15.44 kg, height: 173.43 ± 8.57 cm, training age: 7.1 ± 4.2 years) performed 4 sets to failure at 80% of a 1-repetition maximum on the squat, bench press, and deadlift in successive weeks. The measured biomarkers were brain-derived neurotrophic factor (BDNF), insulin-like growth factor 1 (IGF-1), cathepsin B (CatB), and interleukin 6 (IL-6). Biomarkers were assessed immediately before and 10-min after exercise. There was a main time effect (pre-exercise: 24.00 ± 0.61 to postexercise: 27.38 ± 0.48 ng/mL; p < 0.01) for BDNF with increases in the deadlift (p = 0.01) and bench press (p = 0.01) conditions, but not in the squat condition (p = 0.21). There was a main time effect (pre-exercise: 0.87 ± 0.16 to postexercise: 2.03 ± 0.32 pg/mL; p < 0.01) for IL-6 with a significant increase in the squat (p < 0.01), but not the bench press (p = 0.88) and deadlift conditions (p = 0.24). No main time effect was observed for either CatB (p = 0.62) or IGF-1 (p = 0.56). In summary, acute multi-joint RE increases circulating BDNF. Further, this investigation is the first to report the lack of a transient change of CatB to an acute RE protocol. Novelty Low-volume RE to failure can increase BDNF. Resistance training does not confer an acute Cat B response.

Hippocampal Growth Factor and Myokine Cathepsin B Expression following Aerobic and Resistance Training in 3xTg-AD Mice.

Aerobic training (AT) can support brain health in Alzheimer's disease (AD); however, the role of resistance training (RT) in AD is not well established. Aside from direct effects on the brain, exercise may also regulate brain function through secretion of muscle-derived myokines. Aims. This study examined the effects of AT and RT on hippocampal BDNF and IGF-1 signaling, ß-amyloid expression, and myokine cathepsin B in the triple transgenic (3xTg-AD) model of AD. 3xTg-AD mice were assigned to one of the following groups: sedentary (Tg), aerobic trained (Tg+AT, 9 wks treadmill running), or resistance trained (Tg+RT, 9 wks weighted ladder climbing) (n = 10/group). Rotarod latency and strength were assessed pre- and posttraining. Hippocampus and skeletal muscle were collected after training and analyzed by high-resolution respirometry, ELISA, and immunoblotting. Tg+RT showed greater grip strength than Tg and Tg+AT at posttraining (p < 0.01). Only Tg+AT improved rotarod peak latency (p < 0.01). Hippocampal IGF-1 concentration was ~15% greater in Tg+AT and Tg+RT compared to Tg (p < 0.05); however, downstream signals of p-IGF-1R, p-Akt, p-MAPK, and p-GSK3ß were not altered. Cathepsin B, hippocampal p-CREB and BDNF, and hippocampal mitochondrial respiration were not affected by AT or RT. ß-Amyloid was ~30% lower in Tg+RT compared to Tg (p < 0.05). This data suggests that regular resistance training reduces ß-amyloid in the hippocampus concurrent with increased concentrations of IGF-1. Both types of training offered distinct benefits, either by improving physical function or by modifying signals in the hippocampus. Therefore, inclusion of both training modalities may address central defects, as well as peripheral comorbidities in AD.

The effects of eccentric phase duration on concentric outcomes in the back squat and bench press in well-trained males.

The velocity and magnitude in which the eccentric phase of an exercise is completed directly affects performance during the concentric phase. Therefore, the purpose of this research was to investigate the effects of eccentric phase duration on concentric outcomes at 60% and 80% of one-repetition maximum (1RM) in the squat and bench press. Sixteen college-aged, resistance-trained males completed 1RM testing, established normative eccentric durations, and performed fast (0.75 times normative) and slow (2.0 times normative) metronome-controlled eccentric duration repetitions. Outcome measures assessed during the concentric phase were: average concentric velocity (ACV), peak concentric velocity (PCV), rating of perceived exertion (RPE), range of motion (ROM), and barbell path. Eccentric duration was significantly and inversely correlated with ACV at 60% (r = -0.408, p = 0.004) and 80% (r = -0.477, p = 0.001) of 1RM squat. At 60% of 1RM squat, both fast and slow eccentric conditions produced greater (p < 0.001) PCV than normative duration with fast also producing greater PCV than slow (p = 0.044). Eccentric duration had no impact on RPE, ROM, or barbell path. Our results report for the first time that resistance-trained males performing a deliberately faster eccentric phase may enhance their own squat and bench press performance.

Time course of recovery is similar for the back squat, bench press, and deadlift in well-trained males.

This study examined the time course of recovery following resistance exercise sessions in the back squat, bench press, and deadlift. Twelve well-trained males (age: 24.5 ± 3.8 years, body mass: 84.01 ± 15.44 kg, training age: 7.1 ± 4.2 years) performed 4 sets to failure at 80% of a 1-repetition maximum (1RM) on the squat, bench press, and deadlift in successive weeks. The bench press was always performed in week 2 with the squat and deadlift order counterbalanced between weeks 1 and 3. Indirect muscle damage and performance fatigue was assessed immediately before and after exercise and at 24 h, 48 h, 72 h, and 96 h postexercise. Outcome measures included limb swelling, joint range of motion, delayed onset muscle soreness, average concentric velocity (ACV) at 70% of 1RM, creatine kinase, lactate dehydrogenase, and cell-free DNA (cfDNA). Most measures demonstrated a main time effect (p < 0.05) within conditions; however, no between condition (p > 0.05) differences existed. ACV decreased in the squat condition for up to 72 h (p = 0.02, -8.61%) and in the bench press (p < 0.01, -26.69%) immediately postexercise but did not decline during the deadlift condition (p > 0.05). There was a main time effect for increased cfDNA in the squat (p < 0.01) and bench press (p < 0.05), but not the deadlift (p = 0.153). Further, immediately postexercise increases in cfDNA were directly related (p < 0.05) to changes in ACV in all 3 conditions. These results suggest that the deadlift does not result in greater muscle damage and recovery time than the squat and bench press following volume-type training in well-trained men. Further, acute changes in cfDNA may predict performance during the recovery period.

Body Mass and Femur Length Are Inversely Related to Repetitions Performed in the Back Squat in Well-Trained Lifters.

Cooke, DM, Haischer, MH, Carzoli, JP, Bazyler, CD, Johnson, TK, Varieur, R, Zoeller, RF, Whitehurst, M, and Zourdos, MC. Body mass and femur length are inversely related to repetitions performed in the back squat in well-trained lifters. J Strength Cond Res 33(3): 890-895, 2019-The purpose of this research note was to examine whether relationships existed between anthropometrics (body mass, body fat percentage [BF%], and femur length) and descriptive characteristics (age and sex) with repetitions performed to failure at 70% of 1 repetition maximum (1RM) in the back squat. Fifty-eight subjects (males = 43, females = 15; age: 23 ± 3 years, training age: 5.5 ± 2.5 years, body mass: 80.65 ± 16.34 kg, BF%: 10.98 ± 3.53%, and femur length: 47.1 ± 2.6 cm) completed a 1RM squat followed by one set to failure at 70% of 1RM. Total repetitions performed at 70% of 1RM were 14 ± 4 (range: 6-26). Bivariate correlations showed significant inverse relationships between body mass (r = -0.352, p = 0.003), BF% (r = -0.278, p = 0.014), and femur length (r = -0.265, p = 0.019), with repetitions performed. No significant relationships existed between age and sex (p > 0.05), with repetitions performed. All these variables entered into a standard multivariate regression. The model R was 0.200, and body mass had the largest influence (p = 0.057) because relative importance analysis demonstrated body mass to contribute to 43.87% of the variance (of the R) in repetitions performed. No other variable was significant or approached significance (p > 0.05). Our results reveal that body mass, BF%, and femur length all are inversely related to repetitions performed at 70% of 1RM in the back squat.

Efficacy of the Repetitions in Reserve-Based Rating of Perceived Exertion for the Bench Press in Experienced and Novice Benchers.

Ormsbee, MJ, Carzoli, JP, Klemp, A, Allman, BR, Zourdos, MC, Kim, J-S, and Panton, LB. Efficacy of the repetitions in reserve-based rating of perceived exertion for the bench press in experienced and novice benchers. J Strength Cond Res 33(2): 337-345, 2019-Autoregulation (AR) is the practice of adjusting training variables in response to athlete feedback. One component of AR postulated to enhance resistance training adaptations involves implementing a resistance training-specific rating of perceived exertion (RPE) scale measuring repetitions in reserve (RIR). The purpose of this study was to examine the efficacy of this method using the bench press exercise. Twenty-seven college-aged men were assigned to one of 2 groups based on training age: experienced benchers (EB) (n = 14, training age: 4.7 ± 2.0 years) and novice benchers (NB) (n = 13, training age: 1.1 ± 0.6 years). Subjects performed 1 repetition maximum (1RM) followed by single-repetition sets with loads corresponding to 60, 75, and 90% of 1RM and an 8-repetition set at 70% of 1RM. Subjects reported a corresponding RPE, based on RIR, for every set. Average velocity was recorded for each single-repetition set along with the first and last repetitions of the 8-repetition set at 70% of 1RM. Average velocity at 100% of 1RM in EB was slower (0.14 ± 0.04 m·s) compared with NB (0.20 ± 0.05 m·s) (p < 0.001). Experienced benchers recorded greater RPE than NB at 1RM (EB: 9.86 ± 0.14 vs. NB: 9.35 ± 0.36) (p = 0.011). No between-group differences existed for average velocity or RPE at any other intensity. Both EB (r = 0.85, p < 0.001) and NB (r = 0.85, p < 0.001) had strong inverse significant correlations between average velocity and RPE at all intensities. Our findings suggest that the RIR-based RPE scale may be an efficacious approach for AR of bench press training load and volume in college-aged men.

RPE vs. Percentage 1RM Loading in Periodized Programs Matched for Sets and Repetitions.

Purpose: To investigate differences between rating of perceived exertion (RPE) and percentage one-repetition maximum (1RM) load assignment in resistance-trained males (19-35 years) performing protocols with matched sets and repetitions differentiated by load-assignment. Methods: Participants performed squats then bench press 3x/weeks in a daily undulating format over 8-weeks. Participants were counterbalanced by pre-test 1RM then assigned to percentage 1RM (1RMG, n = 11); load-assignment via percentage 1RMs, or RPE groups (RPEG, n = 10); participant-selected loads to reach target RPE ranges. Ultrasonography determined pre and post-test pectoralis (PMT), and vastus lateralis muscle thickness at 50 (VLMT50) and 70% (VLMT70) femur-length. Results: Bench press (1RMG +9.64 ± 5.36; RPEG + 10.70 ± 3.30 kg), squat (1RMG + 13.91 ± 5.89; RPEG + 17.05 ± 5.44 kg) and their combined-total 1RMs (1RMG + 23.55 ± 10.38; RPEG + 27.75 ± 7.94 kg) increased (p < 0.05) in both groups as did PMT (1RMG + 1.59 ± 1.33; RPEG +1.90 ± 1.91 mm), VLMT50 (1RMG +2.13 ± 1.95; RPEG + 1.85 ± 1.97 mm) and VLMT70 (1RMG + 2.40 ± 2.22; RPEG + 2.31 ± 2.27 mm). Between-group differences were non-significant (p > 0.05). Magnitude-based inferences revealed 79, 57, and 72% chances of mean small effect size (ES) advantages for squat; ES 90% confidence limits (CL) = 0.50 ± 0.63, bench press; ES 90% CL = 0.28 ± 0.73, and combined-total; ES 90% CL = 0.48 ± 0.68 respectively, in RPEG. There were 4, 14, and 6% chances 1RMG had a strength advantage of the same magnitude, and 18, 29, and 22% chances, respectively of trivial differences between groups. Conclusions: Both loading-types are effective. However, RPE-based loading may provide a small 1RM strength advantage in a majority of individuals.