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Mangine GT, Hoffman JR, Gonzalez AM, Townsend JR, Wells AJ, Jajtner AR, Beyer KS, Boone CH, Wang R, Miramonti AA, LaMonica MB, Fukuda DH, Witta EL, Ratamess NA, Stout JR. Exercise-Induced Hormone Elevations Are Related to Muscle Growth. J Strength Cond Res 2017; 31:45-53. [DOI: 10.1519/jsc.0000000000001491] [Citation(s) in RCA: 31] [Impact Index Per Article: 4.4] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/03/2023]
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102
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Schoenfeld BJ, Contreras B, Vigotsky AD, Peterson M. Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. J Sports Sci Med 2016; 15:715-722. [PMID: 27928218 PMCID: PMC5131226] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/25/2016] [Accepted: 11/17/2016] [Indexed: 06/06/2023]
Abstract
The purpose of the present study was to evaluate muscular adaptations between heavy- and moderate-load resistance training (RT) with all other variables controlled between conditions. Nineteen resistance-trained men were randomly assigned to either a strength-type RT routine (HEAVY) that trained in a loading range of 2-4 repetitions per set (n = 10) or a hypertrophy-type RT routine (MODERATE) that trained in a loading range of 8-12 repetitions per set (n = 9). Training was carried out 3 days a week for 8 weeks. Both groups performed 3 sets of 7 exercises for the major muscle groups of the upper and lower body. Subjects were tested pre- and post-study for: 1 repetition maximum (RM) strength in the bench press and squat, upper body muscle endurance, and muscle thickness of the elbow flexors, elbow extensors, and lateral thigh. Results showed statistically greater increases in 1RM squat strength favoring HEAVY compared to MODERATE. Alternatively, statistically greater increases in lateral thigh muscle thickness were noted for MODERATE versus HEAVY. These findings indicate that heavy load training is superior for maximal strength goals while moderate load training is more suited to hypertrophy-related goals when an equal number of sets are performed between conditions.
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Affiliation(s)
| | - Bret Contreras
- Sport Performance Research Institute, AUT University , Auckland, New Zealand
| | | | - Mark Peterson
- Department of Physical Medicine and Rehabilitation, University of Michigan , Ann Arbor, MI
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103
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Mangine GT, Hoffman JR, Wang R, Gonzalez AM, Townsend JR, Wells AJ, Jajtner AR, Beyer KS, Boone CH, Miramonti AA, LaMonica MB, Fukuda DH, Ratamess NA, Stout JR. Resistance training intensity and volume affect changes in rate of force development in resistance-trained men. Eur J Appl Physiol 2016; 116:2367-2374. [PMID: 27744584 DOI: 10.1007/s00421-016-3488-6] [Citation(s) in RCA: 22] [Impact Index Per Article: 2.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/02/2016] [Accepted: 10/07/2016] [Indexed: 10/20/2022]
Abstract
PURPOSE To compare the effects of two different resistance training programs, high intensity (INT) and high volume (VOL), on changes in isometric force (FRC), rate of force development (RFD), and barbell velocity during dynamic strength testing. METHODS Twenty-nine resistance-trained men were randomly assigned to either the INT (n = 15, 3-5 RM, 3-min rest interval) or VOL (n = 14, 10-12 RM, 1-min rest interval) training group for 8 weeks. All participants completed a 2-week preparatory phase prior to randomization. Measures of barbell velocity, FRC, and RFD were performed before (PRE) and following (POST) the 8-week training program. Barbell velocity was determined during one-repetition maximum (1RM) testing of the squat (SQ) and bench press (BP) exercises. The isometric mid-thigh pull was used to assess FRC and RFD at specific time bands ranging from 0 to 30, 50, 90, 100, 150, 200, and 250 ms. RESULTS Analysis of covariance revealed significant (p < 0.05) group differences in peak FRC, FRC at 30-200 ms, and RFD at 50-90 ms. Significant (p < 0.05) changes in INT but not VOL in peak FRC (INT: 9.2 ± 13.8 %; VOL: -4.3 ± 10.2 %), FRC at 30-200 ms (INT: 12.5-15.8 %; VOL: -1.0 to -4.3 %), and RFD at 50 ms (INT: 78.0 ± 163 %; VOL: -4.1 ± 49.6 %) were observed. A trend (p = 0.052) was observed for RFD at 90 ms (INT: 58.5 ± 115 %; VOL: -3.5 ± 40.1 %). No group differences were observed for the observed changes in barbell velocity. CONCLUSIONS Results indicate that INT is more advantageous than VOL for improving FRC and RFD, while changes in barbell velocity during dynamic strength testing are similarly improved by both protocols in resistance-trained men.
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Affiliation(s)
- Gerald T Mangine
- Exercise Science and Sport Management, Kennesaw State University, 520 Parliament Garden Way NW, Kennesaw, GA, 30144, Georgia.
| | - Jay R Hoffman
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL, USA
| | - Ran Wang
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL, USA
| | - Adam M Gonzalez
- Department of Health Professions, Hofstra University, Hempstead, NY, USA
| | - Jeremy R Townsend
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL, USA
| | - Adam J Wells
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL, USA
| | - Adam R Jajtner
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL, USA
| | - Kyle S Beyer
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL, USA
| | - Carleigh H Boone
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL, USA
| | - Amelia A Miramonti
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL, USA
| | - Michael B LaMonica
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL, USA
| | - David H Fukuda
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL, USA
| | | | - Jeffrey R Stout
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL, USA
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105
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Ramírez-Vélez R, Hernandez A, Castro K, Tordecilla-Sanders A, González-Ruíz K, Correa-Bautista JE, Izquierdo M, García-Hermoso A. High Intensity Interval- vs Resistance or Combined- Training for Improving Cardiometabolic Health in Overweight Adults (Cardiometabolic HIIT-RT Study): study protocol for a randomised controlled trial. Trials 2016; 17:298. [PMID: 27342073 PMCID: PMC4919882 DOI: 10.1186/s13063-016-1422-1] [Citation(s) in RCA: 14] [Impact Index Per Article: 1.8] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Grants] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/05/2016] [Accepted: 06/02/2016] [Indexed: 12/27/2022] Open
Abstract
BACKGROUND Although evidence shows the positive health effects of physical activity, most of the adult population in Colombia are sedentary. It is, therefore, important to implement strategies that generate changes in lifestyle behaviours. This protocol describes a study in which we will compare the effects of 12 weeks of high-intensity interval training (HIIT), resistance training (RT) or combined training (HIIT + RT) on the improvement of body composition, endothelial function, blood pressure, blood lipids, and cardiorespiratory fitness in a cohort of sedentary, overweight adults (aged 30-50 years). METHODS/DESIGN Sixty sedentary, overweight adults attending primary care in Bogotá, Colombia will be included in a factorial randomised controlled trial. Participants will be randomly assigned to the following intervention groups: (1) non-exercise group: usual care with dietary support, (2) HIIT group: 4 × 4-min intervals at 85-95 % maximum heart rate (HRmax) (with the target zone maintained for at least 2 minutes), interspersed with a 4-min recovery period, at 65 % HRmax, (3) RT group: completing a resistance circuit (including upper and lower muscle groups) as many times as needed according to subject's weight until an expenditure of 500 kcal at 40-80 % of one-rep max (1RM) has been achieved, and (4) combined group: HIIT + RT. The primary end point for effectiveness is vascular function as measured by flow-mediated vasodilatation 1 week after the end of exercise training. DISCUSSION The results of this study will provide new information about the possible effect of the programme in improving the cardiometabolic health of overweight adults, making a more efficient use of an adult's resources over time. TRIAL REGISTRATION ClinicalTrials.gov ID: NCT02715063 . Registered on 8 March 2016.
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Affiliation(s)
- Robinson Ramírez-Vélez
- Centro de Estudios en Medición de la Actividad Física (CEMA), Escuela de Medicina y Ciencias de la Salud, Universidad del Rosario, Cra. 24 No. 63C-69, Bogotá, D.C, Colombia.
| | - Alejandra Hernandez
- Centro de Estudios en Medición de la Actividad Física (CEMA), Escuela de Medicina y Ciencias de la Salud, Universidad del Rosario, Cra. 24 No. 63C-69, Bogotá, D.C, Colombia
| | - Karem Castro
- Centro de Estudios en Medición de la Actividad Física (CEMA), Escuela de Medicina y Ciencias de la Salud, Universidad del Rosario, Cra. 24 No. 63C-69, Bogotá, D.C, Colombia
| | - Alejandra Tordecilla-Sanders
- Centro de Estudios en Medición de la Actividad Física (CEMA), Escuela de Medicina y Ciencias de la Salud, Universidad del Rosario, Cra. 24 No. 63C-69, Bogotá, D.C, Colombia
| | - Katherine González-Ruíz
- Centro de Estudios en Medición de la Actividad Física (CEMA), Escuela de Medicina y Ciencias de la Salud, Universidad del Rosario, Cra. 24 No. 63C-69, Bogotá, D.C, Colombia
- Grupo de Ejercicio Físico y Deportes, Facultad de Salud, Programa de Fisioterapia, Universidad Manuela Beltrán, Bogotá, D.C, Colombia
| | - Jorge Enrique Correa-Bautista
- Centro de Estudios en Medición de la Actividad Física (CEMA), Escuela de Medicina y Ciencias de la Salud, Universidad del Rosario, Cra. 24 No. 63C-69, Bogotá, D.C, Colombia
| | - Mikel Izquierdo
- Department of Health Sciences, Public University of Navarra, Pamplona, Navarra, Spain
| | - Antonio García-Hermoso
- Laboratorio de Ciencias de la Actividad Física, el Deporte y la Salud, Universidad de Santiago de Chile, USACH, Santiago, Chile
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106
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Scudese E, Simão R, Senna G, Vingren JL, Willardson JM, Baffi M, Miranda H. Long Rest Interval Promotes Durable Testosterone Responses in High-Intensity Bench Press. J Strength Cond Res 2016; 30:1275-86. [DOI: 10.1519/jsc.0000000000001237] [Citation(s) in RCA: 10] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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