Redalyc. O teste de 1rm para prediçÃo da carga no treino de hipertrofia e sua relaçÃo com número máximo de repetiçÕes executadas



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Palavras-Chave: 

Força, Hipertrofia, Treinamento. 




Ramalho et al.: Predição de 1RM para treino de hipertrofia                                      www.brjb.com.br 

 

Brazilian Jo



urnal of Bio

m

otricity

, v. 5, n. 3, p. 168-174, 2011 (ISSN 1981-6324) 

169 

 

ABSTRACT 

RAMALHO, G. H. R. O.; MAZINI FILHO, M. L.; RODRIGUES, B. M.; VENTURINI, G. R. O.; SALGUEIRO, R. 

S.; PACE JÚNIOR, R. L.; MATOS, D. G. The 1RM testing for prediction of load in hypertrophy training and 

its relation with maximum number of repetitions. Brazilian Journal of Biomotricity. v. 5, n. 3, p. 168-174, 2011. 

Strength Training is nowadays regarded as an outstanding activity whenever optimized performance is 

intended. The 1RM test is used as a standard for determining the training load. The present study aims to 

evaluate the maximal strength through the 1-MR test and the capacity for repetitions with 80% of its maximal 

strength by testing the maximum number of repetitions (MNR). Participated in the study 24 trained men, 26,6 

± 4,3 years. The MNR test showed an average of 7 repetitions when the load was equivalent to 80% of the 

maximal strength, a figure considered to be below the standards for the hypertrophic training when 

compared to the present literature. This result leads to the conclusion that the prescription of training 

programs may not be effective if based on the load percentage through the 1-MR test, since it presents very 

low levels of training individualization, not to mention the low practicality of constantly measuring the 

individual's maximum strength so as to adapt the training load according to the levels of strength gain. 




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