###### 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 (1 RM), with very high repetitions, while the HL-LV group performed the initial set at 75-90% of 1 RM, 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 1 RM 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 1 RM 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. stration training; training load; exercise volume; performance; physical exercise licenses/by/4.0/. +
Footnote †: journal: Applied Sciences  
10 January  
directly impacts overall sports performance by improving balance, coordination, and bone health, all of which are essential for optimal athletic function [5; 6]. Powerlifting exemplifies the critical role of maximal strength in athletic performance. This sport focuses exclusively on three principal lifts: squat, bench press, and deadlift. Competitors aim to lift the maximum possible weight in each lift, known as the one-repetition maximum (1 RM). Total performance is evaluated by summing the 1 RM scores across all three lifts and normalizing for body weight using standardized scoring systems, such as the Wilks coefficient [7] or the recently established International Powerlifting Federation Good Lift (IPF-GL) points [8]. Training methodologies in powerlifting are centered around either lifting heavier loads at the same speed or increasing the speed of movement for a given load. These principles are rooted in the well-established load-velocity and force-velocity relationships, which are critical for optimizing performance in this sport [9; 10; 11]. Research consistently shows a linear relationship between relative load and movement velocity across resistance exercises, enabling precise predictions and monitoring of training intensity [12; 13]. However, individualized approaches are essential, as velocity profiles can vary between athletes due to differences in physiological characteristics and technical execution [14; 15; 16; 17]. Previous studies have extensively examined the effects of varying loads and volumes on muscle strength, hypertrophy, and endurance [18; 19; 20; 21]. Traditionally, improvements in maximal strength have been associated with training intensities close to 1 RM, reflecting the specificity required for competitive powerlifting [1; 21; 22]. High-load low-volume (HL-LV) training has been conventionally linked to neural adaptations, including improved motor unit synchronization and increased firing frequency, as well as enhanced intramuscular coordination, making it a cornerstone of strength development [23; 24]. These adaptations are particularly effective for tasks requiring maximal strength production, aligning with the specificity principle in strength sports [1]. However, emerging evidence suggests that low-load high-volume (LL-HV) approaches can also elicit significant strength gains, even in well-trained individuals [25; 26].