Adding the Load Just Above Sticking Point Using Elastic Bands Optimizes Squat Performance, Perceived Effort Rate, and Cardiovascular Responses

Table 2. Internal load outcomes of the different squatting conditions.

Condition	SBP (mmHg)	DBP (mmHg)	HR (bpm)
Resting	126.65 ± 10.65* [122.30-131.05]	68.30 ± 6.08 ^1,2,3,6 [65.65-70.90]	64.05 ± 10.98* [58.91-69.19]
1 (10RMWP)	148.05 ± 20.39 [139.45-157.85]	74.25 ± 8.72 [70.35-78.10]	105.45 ± 16.35 ^2,4 [97.80-113.10]
∆%	+16.90	+8.71	+64.64
Cohen’s d	1.32	0.79	2.97
2 (5RMWP)	144.00 ± 16.089 [136.95-151.35]	73.55 ± 8.79 [69.85-77.45]	92.05 ± 18.48 * [83.40-100.70]
∆%	+13.70	+7.69	+43.72
Cohen’s d	1.27	0.69	1.84
3 (9RSMWP)	146.25 ± 23.33 [137.00-156.25]	74.00 ± 7.89 [70.60-77.30]	104.20 ± 17.40 ^2,5 [96.06-112.34]
∆%	+15.48	+8.35	+62.69
Cohen’s d	1.08	0.81	2.76
4 (10REB)	146.40 ± 13.39 [140.45-152.05]	72.70 ± 9.17 [68.85-76.80]	100.60 ± 16.44 ^1,2,5 [92.91-108.29]
∆%	+15.59	+6.44	+57.06
Cohen’s d	1.63	0.57	2.61
5 (XRMEB)	144.55 ± 18.40 [136.95-152.75]	72.35 ± 10.06 [68.10-76.90]	111.35 ± 23.25 ^1,2,3,4 [100.47-122.23]
∆%	+14.13	+5.93	+73.85
Cohen’s d	1.19	0.49	2.60
6 (XRMEBSP)	146.45 ± 19.60 [137.90-154.50]	75.35 ± 10.63 [70.60-80.05]	107.85 ± 14.63 ² [101.00-114.70]
∆%	+15.63	+10.32	+68.38
Cohen’s d	1.26	0.81	3.39

Note: Repeated measures testing in respect to resting values are displayed.*: Statistically significant difference compared to all other conditions.^{1, 2, 3, 4, 5, 6}: Significant difference compared to conditions 1, 2, 3, 4, 5, or 6. Values are expressed as mean ± standard deviation (SD) [95% Confidence Interval]. Being SBP: systolic blood pressure; DBP: diastolic blood pressure; HR: heart rate; RMWP: repetition maximum with weight plates; RSMWP: submaximal repetitions with weight plates and with the same load used for the 10RMWP condition; EB: elastic bands; REB: submaximal repetitions with EB and the same kilograms used for the 10RMWP condition; XRMEB: Repetitions to failure with elastic bands with the same kilograms used for the 10RMWP condition; XRMEBSP: repetitions to failure with EB and the same kilograms used for 10RMWP condition and placed immediately above the knee sticking point; ∆%: percentage of variation.