EFEITOS DO TREINAMENTO DE ALTAS CARGAS E BAIXAS REPETIÇÕES NA FORÇA E COMPOSIÇÃO CORPORAL EM INDIVÍDUOS COM EXPERIÊNCIA NO TREINAMENTO RESISTIDO

ABSTRACT The aim of this study was to evaluate the impact of a high-load resistance-training protocol on maximal strength and body composition in experienced weightlifters. Twelve male participants with at least one year of training experience were assigned to an intervention group (IG; n = 6) and a control group (CG; n = 6). The IG trained three times per week at 85 % of their 1RM for 3–6 repetitions, while the CG trained at 60 % of their 1RM for 10–12 repetitions, both over an eight-week period. Lean mass, fat mass, body fat percentage, and 1RM in bench press and 45° leg press were measured before and after the intervention using t-tests, Cohen’s d, and a significance level of α = 0.05. The IG exhibited significant increases in lean mass, reductions in fat mass, decreases in body fat percentage, and marked gains in absolute strength in both the 45° leg press and barbell bench press. The CG showed no significant changes in any of the variables analyzed. These findings suggest that high-mechanical-tension, low-repetition protocols elicit superior neuromuscular adaptations and hypertrophy compared to conventional moderate-load methods in advanced practitioners. Keywords: Resistance Training; High Loads; Hypertrophy; Muscle Strength; Body Composition.