Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design

Sports Medicine - Open

Table 5 Accessory lift progression (all except back squat and bench press)

Week	Day 1	Day 2	Day 3
0—pre-test	×	×	Pre-testing
1—intro^a	2 × 10–15	2 × 8–12	2 × 8–12
2	3 × 10–15RM	3 × 8–12RM	3 × 8–12RM
3	3 × 10–15RM	3 × 8–12RM	3 × 8–12RM
4	3 × 10–15RM	3 × 8–12RM	3 × 8–12RM
5	3 × 8–12RM	3 × 6–10RM	3 × 6–10RM
6	3 × 8–12RM	3 × 6–10RM	3 × 6–10RM
7	3 × 8–12RM	3 × 6–0RM	3 × 6–10RM
8—taper^b	2 × 8–12	2 × 6–10	Post-testing

RM repetition maximum
Weeks 2–7: previous week's training consulted to determine load. Goal to fall within repetition range while reaching failure each set. Load increased if more repetitions than target repetition range are completed
^aResearcher guided load selection with gradual increase from set 1 to set 2 to assess what load can be used in subsequent weeks
^bPrevious weeks loads reduced one increment for machine and dumbbells or 5 kg for barbell lifts