Lower limbs power training: ideal number of repetitions in relation to load intensity and density - doi: 10.4025/reveducfis.v21i2.6892

Abstract

The main goal of the present study was to identify the ideal number of repetitions for two different intensities for lower limbs power training. Moreover, it was investigated if the rest interval affected power production between sets. Sixteen volunteers were evaluated in three sets of either four or twelve repetitions of half-squat exercise, with loads corresponding to 40% or 60%1RM. Two different rest intervals were attributed between first and second set and second and third set. Power produced when subjects were evaluated at 60% 1RM was significantly greater than at 40% 1RM (p<0.05). There were no differences in power production between four and twelve repetitions. Furthermore, different recover durations had no implication in the power produced. These results suggest that among the protocols tested the utilization of twelve repetitions and 60% 1RM is the most efficient combination to produce power and that other rest intervals should be tested with the goal of identifying the best combinations for saving time in training sessions.