Loading recommendations for resistance training are typically prescribed along what has come to be known as the “repetition continuum”, which proposes that the number of repetitions performed at a given magnitude of load will result in specific adaptations. Specifically, the theory postulates that heavy load training optimizes increases maximal strength, moderate load training optimizes increases muscle hypertrophy, and low-load training optimizes increases local muscular endurance. However, despite the widespread acceptance of this theory, current research fails to support some of its underlying presumptions. Based on the emerging evidence, we propose a new paradigm whereby muscular adaptations can be obtained, and in some cases optimized, across a wide spectrum of loading zones. The nuances and implications of this paradigm are discussed herein.

中文翻译：

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加载有关肌肉力量，肥大和局部耐力的建议：对重复连续体的重新检查

通常会沿所谓的“重复连续体”规定用于阻力训练的负荷建议，该建议建议在给定负荷量下执行的重复次数将导致特定的适应。具体而言，该理论假定，重负荷训练最优化可增加最大力量，中负荷训练最优化可增加肌肉肥大，而低负荷训练最优化可增加局部肌肉耐力。然而，尽管该理论已被广泛接受，但当前的研究未能支持其某些基本假设。基于新出现的证据，我们提出了一种新的范式，通过该范式可以在广泛的负载区域中获得肌肉适应性，并且在某些情况下可以进行优化。本文讨论了这种范例的细微差别和含义。