Impact of Low-Load High-Volume Initial Sets vs. Traditional High-Load Low-Volume Bench Press Protocols on Functional and Structural Adaptations in Powerlifters

Abstract

This study aimed to investigate the effectiveness of low-load high-volume (LL-HV) resistance training compared to traditional high-load low-volume (HL-LV) protocols in eliciting functional and structural adaptations in powerlifters. Twenty-six well-trained male powerlifters were randomly assigned to LL-HV and HL-LV groups and participated in a 12-week supervised training intervention. The LL-HV protocol involved an initial bench press set performed at 45–60% of one-repetition maximum (1RM), with very high repetitions, while the HL-LV group performed the initial set at 75–90% of 1RM, following matched total training volume for accessory exercises. Both groups trained twice weekly, with identical proximity to failure based on repetitions in reserve (RIR). Functional outcomes included changes in bench press 1RM and mean velocity (MV) measured at various submaximal loads, while structural adaptations were assessed through arm and chest circumferences. Statistical analyses were conducted using a two-factor mixed analysis of variance (ANOVA) to assess the effects of “time” and “training group” on these outcomes. Percent changes were comparable between groups for most variables, with significant improvements observed in the LL-HV group for MV at 80% of 1RM and arm circumference. These findings suggest that LL-HV, emphasizing high-repetition sets, offers an effective alternative to HL-LV protocols for enhancing performance and structural adaptations in powerlifters.