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. 2021 Mar 31:78:141-150.
doi: 10.2478/hukin-2021-0034. eCollection 2021 Mar.

Post-Activation Potentiation in Strength Training: A Systematic Review of the Scientific Literature

Arkaitz Garbisu-Hualde  1 , Jordan Santos-Concejero  1
Affiliations

Post-Activation Potentiation in Strength Training: A Systematic Review of the Scientific Literature

Arkaitz Garbisu-Hualde et al. J Hum Kinet. .

Abstract

This review aimed to determine the ideal combination of post activation potentiation (PAP) strategies for an improved strength performance. After analysing 202 articles, 15 studies met the inclusion criteria. The findings of this review suggest that a potentiation effect exists as long as a minimum intensity and enough rest are provided. Although intensities of 65% 1RM are sufficient to elicit a potentiation effect, higher effects can be achieved with 85 - 90% 1RM intensities. Similarly, we found that experienced athletes will benefit more from a higher volume bout (1-3 sets), as long as 7-8 minutes of rest are allowed to avoid fatigue.

Keywords: PAP; complex training; performance; resistance training; strength training.

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Figure 1
Flow chart of search strategy and selection of articles.
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