Richard A. Berger

Optimum Repetitions for the Development of Strength

Abstract The purpose of the study was to determine the optimum number of repetitions with which to train for quickest strength improvement. Nine groups, consisting of a total of 199 male college students, were tested before and after 12 weeks of progressive resistance exercise. Each group trained differently in repetitions per set. Resistances employed were 2 RM, 4 RM, 6 RM, 8 RM, 10 RM, and 12 RM for one set. The optimum number of repetitions was found to be between 3 and 9.

Comparison of Static and Dynamic Strength Increases

Abstract This study determined the changes in dynamic strength produced by static training and, conversely, the changes in static strength produced by dynamic training. Static strength improved significantly more by training statically than dynamically, and, conversely, dynamic strength improved significantly more by training dynamically than statically. There was no significant relationship between improvement in static and dynamic strength.

Effects of Dynamic and Static Training on Vertical Jumping Ability

Abstract The purpose of this study was to determine the effects of strength improvement on vertical jump ability. Eighty-nine male college students participated in four different training programs. Group I (N = 29) trained with the 10-RM, Group II (N = 20) with 50 to 60 percent of the 10-RM for ten repetitions of jumping squats, Group III (N = 21) trained statically, and Group IV (N = 19) trained by jumping vertically. Training occurred three times weekly for seven weeks. Vertical jumping height was determined before and after the seven-week training period. The groups that trained dynamically improved significantly more in vertical jump than the groups that trained statically or trained strictly by jumping vertically.

Comparison of the Effect of Various Weight Training Loads on Strength

Abstract Seventy-nine male subjects were used in this study to determine which proportions of maximum strength (1-RM) used in training were as effective for increasing strength as training with the 1-RM. Three groups trained twice weekly with 66, 80, or 90 percent of the 1-RM, plus one weekly effort with the 1-RM. A fourth group trained three times weekly with the 1-RM; a fifth group, with 66 percent of the 1-RM; a sixth group, with the 1-RM only once weekly; and the seventh group acted as a control. After six weeks of training, the group that trained with two-thirds of the 1-RM three times weekly and the control group had mean strength scores which were significantly less than the means of the other groups.

Relationship of Power to Static and Dynamic Strength

Abstract The purpose of this study was to determine whether static or dynamic leg strength was more related to leg power. Sixty-six male college students were tested for static and dynamic leg strength and leg power. The relationships between leg power and both static and dynamic leg strength were highly significant, but not significantly different from each other. It was concluded that neither static leg strength nor dynamic leg strength was more related to leg power than the other.

Comparison Between Static Training and Various Dynamic Training Programs

Abstract Fifty-seven male college students were trained statically three times weekly for 12 weeks. One hundred and seventy-seven students were trained the same length of time on dynamic training programs which varied in bouts and repetitions. Analysis of covariance showed that the ten groups varied significantly. The mean difference to be significant at the .05 level showed that the statically trained group was not significantly different in strength improvement from seven dynamically trained groups. The group that trained dynamically for three bouts and six repetitions per bout exceeded the static group in improvement and the group that trained dynamically for two bouts and two repetitions per bout was inferior to the static group.

Determination of a Method to Predict 1-RM Chin and Dip from Repetitive Chins and Dips

Abstract The purpose of this study was to determine an accurate method of predicting 1-RM chinning and dipping strength from number of chins and dips performed at bodyweight. Fifty-seven male college students were tested for 1-RM chin and number of chins able to be performed at 130 lb., 150 lb., 170 lb., and 190 lb. of bodyweight. A procedure was used which added or subtracted weight to bodyweight to attain these loads. The correlation coefficients between number of chins at each load and 1-RM chin ranged from .863 to .953. The 1-RM chin was predicted and compared to actual 1-RM chin. The standard errors of estimate of predicted 1-RM chin from actual 1-RM chin ranged from 13.42 lb. at 130 lb. to 7.07 lb. at 170 lb. Fifty-nine other college students were tested for 1-RM dip and number of dips performed at bodyweight. The 1-RM dip was predicted, using the equation to predict 1-RM chin, and compared to actual 1-RM dip. The standard error of estimate of predicted 1-RM dip from actual 1-RM dip was 7.26 lb. It ...