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HEAVY STRENGTH TRAINING IS ONLY SPECIFIC

Hickson, R. C., Hidaka, K., & , C. (1994). Skeletal muscle

fiber type, resistance training, and strength-related performance.

Medicine and Science in Sports and Exercise, 26(5), 593-598.

Heavy strength training was performed by males (N = 4) and females (N

= 4). It has been reported that heavy training actually reduces

performance (the number of continuous lifts) at lower percentages of

maximum. In this study, subjects improved at the resistance of

training. There was no performance deficit at 40, 60, 80% of relative

new training stimulus. A reorganization of the data suggested that

there might be some deficit.

However, if the data are considered from the point of view of

determining how much the original lighter-load tasks changed after

strength had been improved, the results are very impressive for

justifying the benefits to be derived from strength work. The

following table indicates the results.

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Activity Before After % Change

Bench Press

1RM 62.5 kg 76.7 kg 22.7%

80% original load 7.6 reps 15.0 reps 97.4%

60% original load 16.9 reps 24.8 reps 46.8%

40% original load 38.9 reps 49.8 reps 28.0%

Squat

1RM 74.2 kg 101.9 kg 37.3%

80% original load 8.0 reps 20.7 reps 158.8%

60% original load 21.7 reps 38.5 reps 77.4%

40% original load 52.3 reps 77.2 reps 47.6%

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Implication. Heavy resistance training did benefit performing the

same activity when it was performed at the original intensity. This

suggests that heavy training improves muscular endurance, that is,

repetitions with weights of a lighter resistance. An example of this

effect would be that improved maximal strength would allow an

original resistance (not maximal) to be repeated more times.

One has to question how much muscular endurance would have occurred

if muscular endurance training was performed on the activity itself

rather than through indirect effects. Another interesting note was

that the further the load was from the training stimulus, the less

was the amount of transfer.

A final question also must be asked. In this study the transfer was

to the " same " activity. How much would have transferred if it had

been a different activity? The research seems to suggest that no

significant transfer would have occurred.