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Chaves TS, Scarpelli MC, Bergamasco JGA, Silva DGD, Medalha Junior RA, Dias NF, Bittencourt D, Carello Filho PC, Angleri V, Nóbrega SR, Roberts MD, Ugrinowitsch C, Libardi CA. Effects of Resistance Training Overload Progression Protocols on Strength and Muscle Mass. Int J Sports Med 2024; 45:504-510. [PMID: 38286426 DOI: 10.1055/a-2256-5857] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/31/2024]
Abstract
The aim of this study was to compare the effects of progressive overload in resistance training on muscle strength and cross-sectional area (CSA) by specifically comparing the impact of increasing load (LOADprog) versus an increase in repetitions (REPSprog). We used a within-subject experimental design in which 39 previously untrained young persons (20 men and 19 women) had their legs randomized to LOADprog and REPSprog. Outcomes were assessed before and after 10 weeks of training. Muscle strength was assessed using the one repetition maximum (1RM) test on the leg extension exercise, and the CSA of the vastus lateralis was assessed by ultrasonography. Both protocols increased 1RM values from pre (LOADprog: 52.90±16.32 kg; REPSprog: 51.67±15.84 kg) to post (LOADprog: 69.05±18.55 kg, REPSprog: 66.82±17.95 kg), with no difference between them (P+>+0.05). Similarly, both protocols also increased in CSA values from pre (LOADprog: 21.34±4.71 cm²; REPSprog: 21.08±4.62 cm²) to post (LOADprog: 23.53±5.41 cm², REPSprog: 23.39±5.19 cm²), with no difference between them (P+>+0.05). In conclusion, our findings indicate that the progression of overload through load or repetitions can be used to promote gains in strength and muscle hypertrophy in young men and women in the early stages of training.
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Affiliation(s)
- Talisson Santos Chaves
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos - UFSCar, São Carlos, Brazil
| | - Maíra Camargo Scarpelli
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos - UFSCar, São Carlos, Brazil
| | - João Guilherme Almeida Bergamasco
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos - UFSCar, São Carlos, Brazil
| | - Deivid Gomes da Silva
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos - UFSCar, São Carlos, Brazil
| | - Ricardo Alessandro Medalha Junior
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos - UFSCar, São Carlos, Brazil
| | - Nathalia Fernanda Dias
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos - UFSCar, São Carlos, Brazil
| | - Diego Bittencourt
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos - UFSCar, São Carlos, Brazil
| | - Paulo Cesar Carello Filho
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos - UFSCar, São Carlos, Brazil
| | - Vitor Angleri
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos - UFSCar, São Carlos, Brazil
| | - Sanmy Rocha Nóbrega
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos - UFSCar, São Carlos, Brazil
| | | | - Carlos Ugrinowitsch
- School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
- Department of Health Sciences and Human Performance, The University of Tampa, FL, USA
| | - Cleiton Augusto Libardi
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos - UFSCar, São Carlos, Brazil
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Nuzzo JL, Pinto MD, Kirk BJC, Nosaka K. Resistance Exercise Minimal Dose Strategies for Increasing Muscle Strength in the General Population: an Overview. Sports Med 2024; 54:1139-1162. [PMID: 38509414 PMCID: PMC11127831 DOI: 10.1007/s40279-024-02009-0] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 02/23/2024] [Indexed: 03/22/2024]
Abstract
Many individuals do not participate in resistance exercise, with perceived lack of time being a key barrier. Minimal dose strategies, which generally reduce weekly exercise volumes to less than recommended guidelines, might improve muscle strength with minimal time investment. However, minimal dose strategies and their effects on muscle strength are still unclear. Here our aims are to define and characterize minimal dose resistance exercise strategies and summarize their effects on muscle strength in individuals who are not currently engaged in resistance exercise. The minimal dose strategies overviewed were: "Weekend Warrior," single-set resistance exercise, resistance exercise "snacking," practicing the strength test, and eccentric minimal doses. "Weekend Warrior," which minimizes training frequency, is resistance exercise performed in one weekly session. Single-set resistance exercise, which minimizes set number and session duration, is one set of multiple exercises performed multiple times per week. "Snacks," which minimize exercise number and session duration, are brief bouts (few minutes) of resistance exercise performed once or more daily. Practicing the strength test, which minimizes repetition number and session duration, is one maximal repetition performed in one or more sets, multiple days per week. Eccentric minimal doses, which eliminate or minimize concentric phase muscle actions, are low weekly volumes of submaximal or maximal eccentric-only repetitions. All approaches increase muscle strength, and some approaches improve other outcomes of health and fitness. "Weekend Warrior" and single-set resistance exercise are the approaches most strongly supported by current research, while snacking and eccentric minimal doses are emerging concepts with promising results. Public health programs can promote small volumes of resistance exercise as being better for muscle strength than no resistance exercise at all.
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Affiliation(s)
- James L Nuzzo
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia.
| | - Matheus D Pinto
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
| | - Benjamin J C Kirk
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
| | - Kazunori Nosaka
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
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Krause Neto W, Silva W, Oliveira T, Vilas Boas A, Ciena A, Caperuto ÉC, Gama EF. Ladder-based resistance training with the progression of training load altered the tibial nerve ultrastructure and muscle fiber area without altering the morphology of the postsynaptic compartment. Front Physiol 2024; 15:1371839. [PMID: 38694209 PMCID: PMC11061484 DOI: 10.3389/fphys.2024.1371839] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/01/2024] [Accepted: 04/02/2024] [Indexed: 05/04/2024] Open
Abstract
Scientific evidence regarding the effect of different ladder-based resistance training (LRT) protocols on the morphology of the neuromuscular system is scarce. Therefore, the present study aimed to compare the morphological response induced by different LRT protocols in the ultrastructure of the tibial nerve and morphology of the motor endplate and muscle fibers of the soleus and plantaris muscles of young adult Wistar rats. Rats were divided into groups: sedentary control (control, n = 9), a predetermined number of climbs and progressive submaximal intensity (fixed, n = 9), high-intensity and high-volume pyramidal system with a predetermined number of climbs (Pyramid, n = 9) and lrt with a high-intensity pyramidal system to exhaustion (failure, n = 9). myelinated fibers and myelin sheath thickness were statistically larger in pyramid, fixed, and failure. myelinated axons were statistically larger in pyramid than in control. schwann cell nuclei were statistically larger in pyramid, fixed, and failure. microtubules and neurofilaments were greater in pyramid than in control. morphological analysis of the postsynaptic component of the plantar and soleus muscles did not indicate any significant difference. for plantaris, the type i myofibers were statistically larger in the pyramid and fixed compared to control. the pyramid, fixed, and failure groups for type ii myofibers had larger csa than control. for soleus, the type i myofibers were statistically larger in the pyramid than in control. pyramid and fixed had larger csa for type ii myofibers than control and failure. the pyramid and fixed groups showed greater mass progression delta than the failure. We concluded that the LRT protocols with greater volume and progression of accumulated mass elicit more significant changes in the ultrastructure of the tibial nerve and muscle hypertrophy without endplate changes.
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Affiliation(s)
- Walter Krause Neto
- Department of Morphology and Genetics, Universidade Federal de São Paulo, São Paulo, Brazil
| | - Wellington Silva
- Depatment of Physical Education, Laboratory of Human Movement, Universidade São Judas Tadeu, São Paulo, Brazil
| | - Tony Oliveira
- Depatment of Physical Education, Laboratory of Human Movement, Universidade São Judas Tadeu, São Paulo, Brazil
| | - Alan Vilas Boas
- Depatment of Physical Education, Laboratory of Human Movement, Universidade São Judas Tadeu, São Paulo, Brazil
| | - Adriano Ciena
- Department of Physical Education, Laboratory of Morphology and Physical Activity, Universidade Estadual Paulista Júlio de Mesquita Filho, São Paulo, Brazil
| | - Érico Chagas Caperuto
- Depatment of Physical Education, Laboratory of Human Movement, Universidade São Judas Tadeu, São Paulo, Brazil
| | - Eliane Florencio Gama
- Department of Morphology and Genetics, Universidade Federal de São Paulo, São Paulo, Brazil
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Businari GB, Brigatto FA, de Camargo JBB, Soares EG, Braz TV, Batista DR, Col LO, Dias WG, Rosolem JM, Prestes J, Marchetti PH, Lopes CR. Chronic Effects of Inter-Set Static Stretching on Morphofunctional Outcomes in Recreationally Resistance-Trained Male and Female. RESEARCH QUARTERLY FOR EXERCISE AND SPORT 2024; 95:10-23. [PMID: 36638500 DOI: 10.1080/02701367.2022.2134547] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Subscribe] [Scholar Register] [Received: 03/17/2021] [Accepted: 09/11/2022] [Indexed: 06/17/2023]
Abstract
Purpose: The purpose of this study was to compare the effects of resistance training (RT) with inter-set static stretching (IS) versus traditional RT (TRT) on morphofunctional outcomes in recreationally resistance-trained male and female. Methods: Twenty-two recreationally-trained subjects were allocated to IS group (n = 12) or TRT (n = 10) and completed eight weeks of RT. The only difference between the groups was that IS group included static stretching between sets, while the TRT rested between the sets. Ultrasound images, dynamic and isometric strength tests for the elbow flexors and elbow extensors were evaluated pre- and post-intervention period. Results: Total training volume (TTV) was greater in TRT than IS (p = .031). TRT and IS caused similar increases in maximal dynamic and isometric strength. Fascicle length of the brachialis increased following TRT (p = .033); muscle thickness and the pennation angle of the distal portion of the triceps brachii increased following IS (p = .035 and p = .007, respectively). There were no significant changes in thickness and architecture for biceps brachii in either group. There were no significant differences between groups for any muscle strength and morphology outcome. Conclusion: IS negatively affects TTV but does not affect muscle strength and architecture of recreationally resistance-trained male and female.
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Enes A, Leonel DF, Oneda G, Alves RC, Zandoná-Schmidt BA, Ferreira LHB, Prestes J, McAnulty SR, Souza-Junior TP. Muscular Adaptations and Psychophysiological Responses in Resistance Training Systems. RESEARCH QUARTERLY FOR EXERCISE AND SPORT 2023; 94:982-989. [PMID: 35998251 DOI: 10.1080/02701367.2022.2096843] [Citation(s) in RCA: 1] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Subscribe] [Scholar Register] [Received: 08/05/2021] [Accepted: 06/24/2022] [Indexed: 06/15/2023]
Abstract
Purpose: We investigated the effect of drop-set (DS) and rest-pause (RP) systems compared to traditional (TRAD) resistance training on muscular adaptations and psychophysiological responses. Methods: Twenty-seven trained men (age: 23.4 ± 3.4 years; resistance training experience: 5.1 ± 1.7 years) were assigned to experimental groups (DS: n = 9, 3 × 10 repetitions at 75% with 6 additional repetitions at 55% 1RM; RP: n = 9, 3 × 16 repetitions at 75% 1RM; TRAD: n = 9, 4 × 12 repetitions at 70% 1RM) and performed lower-limb training sessions twice a week for 8 weeks. Maximum dynamic strength (1RM) and localized muscular endurance (LME) tests were performed in 45° leg press at baseline and post intervention. Session-RPE was assessed 15 min after the end of each training session. Results: A significant time vs. group interaction was observed for 1RM (p = .012) and LME (p < .0001). Post hoc comparisons revealed that RP elicited greater gains in muscular strength than DS (p = .044) but not TRAD (p = .116); and DS elicited greater LME than RP (p < .001) and TRAD (p = .001). No statistical differences were observed in Session-RPE and training strain between conditions; however, RP promoted higher training monotony (p = .036) than DS and TRAD. Conclusions: The DS and RP systems have a potential role in training programs aiming to promote muscle strength and localized muscular endurance adaptations, respectively. However, RP may promote higher training monotony than DS and TRAD, even though the other psychophysiological responses are similar.
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Affiliation(s)
| | - Danilo Fonseca Leonel
- Federal University of Paraná (UFPR)
- Federal University of Jequitinhonha and Mucuri Valleys (UFVJM)
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Enes A, Oneda G, Leonel DF, Ramos RA, Kvas-Cabral VC, Bernardo MF, Escalante G, Souza-Junior TP. Drop-Set Resistance Training versus Pyramidal and Traditional Sets Elicits Greater Psychophysiological Responses in Men. Percept Mot Skills 2023; 130:1624-1643. [PMID: 37197987 DOI: 10.1177/00315125231176729] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 05/19/2023]
Abstract
We compared the effects of resistance training (ResisT) to pyramidal and traditional weightlifting sets on men's psychophysiological responses. In a randomized crossover design, 24 resistance-trained males performed drop-set, descending pyramid, and traditional ResisT in the barbell back squat, 45° leg press, and seated knee extension. We assessed participants' rating of perceived exertion (RPE) and feelings of pleasure/displeasure (FPD) at the end of each set and at 10, 15, 20, and 30 minutes post-session. No differences were detected across ResisT Methods in total training volume (p = 0.180). Post hoc comparisons revealed that drop-set training elicited higher RPE (M 8.8 SD 0.7 arbitrary units) and lower FPD (M -1.4 SD 1.5 arbitrary units) values compared to descending pyramid (M Set RPE 8.0 SD 0.9 arbitrary units and M Set FPD 0.4 SD 1.6 arbitrary units) and traditional set (M Set RPE 7.5 SD 1.1 arbitrary units and M Set FPD 1.3 SD 1.2 arbitrary units) schemes (p < 0.05). In addition, drop-set training elicited higher session RPE (M 8.1 SD 0.8 arbitrary units) and lower session FPD (M 0.2 SD 1.4 arbitrary units) values than descending pyramid and traditional ResisT (p < 0.001). Similarly, descending pyramid training elicited higher session RPE (M 6.6 SD 0.9 arbitrary units) and lower session FPD (M 1.2 SD 1.4 arbitrary units) than traditional set (M Session RPE 5.9 SD 0.8 arbitrary units and M Session FPD 1.5 SD 1.2 arbitrary units) training (p = 0.015). No differences were found in the temporality of post-session metrics, suggesting that testing 10 and 15 minutes post-ResisT was sufficient to assess session RPE (p = 0.480) and session FPD (p = 0.855), respectively. In conclusion, even with similar total training volume, drop-set training elicited more pronounced psychophysiological responses than either pyramidal or traditional ResisT in resistance-trained males.
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Affiliation(s)
- Alysson Enes
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
| | - Gustavo Oneda
- Sports Center, Department of Physical Education, Federal University of Santa Catarina (UFSC), Florianópolis, Brazil
| | - Danilo Fonseca Leonel
- Department of Physical Education, Federal University of Jequitinhonha and Mucuri Valleys (UFVJM), Diamantina, Brazil
| | - Renan Alberton Ramos
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
| | - Vinnicius C Kvas-Cabral
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
| | - Mauro F Bernardo
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
| | - Guillermo Escalante
- Department of Kinesiology, California State University (CSU), San Bernardino, CA, USA
| | - Tácito P Souza-Junior
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
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7
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Sødal LK, Kristiansen E, Larsen S, van den Tillaar R. Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis. SPORTS MEDICINE - OPEN 2023; 9:66. [PMID: 37523092 PMCID: PMC10390395 DOI: 10.1186/s40798-023-00620-5] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Subscribe] [Scholar Register] [Received: 09/15/2022] [Accepted: 07/20/2023] [Indexed: 08/01/2023]
Abstract
BACKGROUND One of the most popular time-efficient training methods when training for muscle hypertrophy is drop sets, which is performed by taking sets to concentric muscle failure at a given load, then making a drop by reducing the load and immediately taking the next set to concentric or voluntary muscle failure. The purpose of this systematic review and meta-analysis was to compare the effects of drop sets over traditional sets on skeletal muscle hypertrophy. METHODS This systematic review followed the Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines. The SPORTDiscus and MEDLINE/PubMed databases were searched on April 9, 2022, for all studies investigating the effects of the drop set training method on muscle hypertrophy that meets the predefined inclusion criteria. Comprehensive Meta-Analysis Version 3 (Biostat Inc., Englewood Cliffs, NJ, USA) was used to run the statistical analysis. Publication bias was assessed through visual inspection of the funnel plots for asymmetry and statistically by Egger's regression test with an alpha level of 0.10. RESULTS Six studies met the predefined inclusion criteria. The number of participants in the studies was 142 (28 women and 114 men) with an age range of 19.2-27 years. The average sample size was 23.6 ± 10.9 (range 9-41). Five studies were included in the quantitative synthesis. Meta-analysis showed that both the drop set and traditional training groups increased significantly from pre- to post-test regarding muscle hypertrophy (drop set standardized mean difference: 0.555, 95% CI 0.357-0.921, p < 0.0001; traditional set standardized mean difference: 0.437, 95% CI 0.266-0.608, p < 0.0001). No significant between-group difference was found (standardized mean difference: 0.155, 95% CI - 0.199 to - 0.509, p = 0.392). CONCLUSIONS The results of this systematic review and meta-analysis indicate that drop sets present an efficient strategy for maximizing hypertrophy in those with limited time for training. There was no significant difference in hypertrophy measurements between the drop set and traditional training groups, but some of the drop set modalities took half to one-third of the time compared with traditional training.
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Affiliation(s)
| | - Eirik Kristiansen
- Department of Sport Sciences and Physical Education, Nord University, Levanger, Norway
| | - Stian Larsen
- Department of Sport Sciences and Physical Education, Nord University, Levanger, Norway
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Fonseca PAB, Ide BN, Oranchuk DJ, Marocolo M, Simim MAM, Roberts MD, Mota GR. Comparison of Traditional and Advanced Resistance Training Paradigms on Muscle Hypertrophy in Trained Individuals: A Systematic Review and Meta-Analysis. TRANSLATIONAL SPORTS MEDICINE 2023; 2023:9507977. [PMID: 38654909 PMCID: PMC11022786 DOI: 10.1155/2023/9507977] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/17/2023] [Revised: 07/05/2023] [Accepted: 07/10/2023] [Indexed: 04/26/2024]
Abstract
Trained individuals may require variations in training stimuli and advanced resistance training paradigms (ADV) to increase skeletal muscle hypertrophy. However, no meta-analysis has examined how ADV versus traditional (TRAD) approaches may differentially affect hypertrophic outcomes in trained populations. The aim of this review was to determine whether the skeletal muscle hypertrophy responses induced by TRAD differed from ADV in resistance-trained individuals. Furthermore, we sought to examine potential effects of dietary factors, participants' training status, and training loads. We searched for peer-reviewed, randomized controlled trials (published in English) conducted in healthy resistance-trained adults performing a period of TRAD and ADV with pre-to-post measurement(s) of muscle hypertrophy in PubMed, Web of Science, SPORTDiscus, and MEDLINE databases up to October 2022. A formal meta-analysis was conducted in Revman5, and risk of bias was assessed by ROB2. Ten studies met the inclusion criteria. Results indicated no difference between ADV and TRAD for muscle thickness (SMD = 0.05, 95% CI: -0.20 0.29, p = 0.70), lean mass (SMD = -0.01, 95% CI: -0.26 0.23, p = 0.92), muscle cross-sectional area (SMD = -0.07, 95% CI: -0.36 0.22, p = 0.64), or all measurements analyzed together (SMD = -0.00, 95% CI: -0.15 0.14, p = 0.95). No heterogeneity or inconsistencies were observed; however, unclear risk of bias was present in most of the studies. Short-term ADV does not induce superior skeletal muscle hypertrophy responses when compared with TRAD in trained individuals. This review was not previously registered.
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Affiliation(s)
- Pedro A. B. Fonseca
- Exercise Science, Health and Human Performance Research Group, Department of Sport Sciences, Institute of Health Sciences, Federal University of Triângulo Mineiro, Uberaba, MG, Brazil
| | - Bernardo N. Ide
- Exercise Science, Health and Human Performance Research Group, Department of Sport Sciences, Institute of Health Sciences, Federal University of Triângulo Mineiro, Uberaba, MG, Brazil
| | - Dustin J. Oranchuk
- Sports Performance Research Institute New Zealand, Auckland University of Technology, Auckland, New Zealand
- Acumen Health, Calgary, AB, Canada
| | - Moacir Marocolo
- Department of Physiology, Federal University of Juiz de Fora, Juiz de Fora, MG, Brazil
| | - Mário A. M. Simim
- Physical Education and Adapted Sports Research Group, Institute of Physical Education and Sports, Federal University of Ceará, Fortaleza, Brazil
| | | | - Gustavo R. Mota
- Exercise Science, Health and Human Performance Research Group, Department of Sport Sciences, Institute of Health Sciences, Federal University of Triângulo Mineiro, Uberaba, MG, Brazil
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Cardozo DC, de Souza Destro D. Pyramidal resistance training: A brief review of acute responses and long-term adaptations. J Bodyw Mov Ther 2023; 35:21-27. [PMID: 37330772 DOI: 10.1016/j.jbmt.2023.04.070] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/08/2021] [Revised: 09/27/2022] [Accepted: 04/15/2023] [Indexed: 06/19/2023]
Abstract
INTRODUCTION One of the most popular training methods in weight rooms is the pyramidal. Despite this, its superiority over traditional training is still speculative. OBJECTIVE To review the effects of pyramid strength training on acute responses and long-term adaptations of this training method. METHOD The research was performed in PubMed, BIREME/BVS and Google Scholar databases using the search words in different combinations: 'strength training', 'resistance training', 'resistance exercise', 'strength exercise', 'pyramid', 'system pyramidal', 'crescent pyramid' and 'decrescent pyramid'. As inclusion criteria were considered: studies in English, which compared the effects of pyramidal training versus traditional training on acute responses and long-term adaptations. The TESTEX scale (0-15 points) was used to assess the methodological quality of the studies. RESULTS This article included 15 studies (6 acute effect studies and 9 longitudinal studies), which evaluated hormonal, metabolic and performance responses, strength gains and muscle hypertrophy of strength training in pyramidal and traditional format. Studies were rated between good and excellent quality. CONCLUSION The pyramid training protocol was not superior to the traditional protocol on acute physiological responses, strength gains and muscle hypertrophy. From a practical point of view, these findings allow us to say that the manipulation of this training method could be based on issues of periodization, motivation and/or even in personal preference. But, this is based on studies developed with repetition zones between 8 and 12 and/or intensities between 67% and 85% of 1RM.
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Affiliation(s)
- Diogo Correia Cardozo
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, RJ, Brazil.
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10
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Effect of different training frequencies on maximal strength performance and muscle hypertrophy in trained individuals-a within-subject design. PLoS One 2022; 17:e0276154. [PMID: 36228016 PMCID: PMC9560172 DOI: 10.1371/journal.pone.0276154] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/01/2022] [Accepted: 09/29/2022] [Indexed: 11/06/2022] Open
Abstract
Several studies comparing resistance training (RT) frequencies may have been affected by the large between-subject variability. This study aimed to compare the changes in lower limbs maximal dynamic strength (1RM) and quadriceps femoris cross-sectional area (CSA) after a RT with different weekly frequencies in strength-trained individuals using a within-subject design. Twenty-four men participated in a 9-week RT program, being randomly divided into two conditions: resistance training with equalized total training volume (RTEV) and with unequalized total training volume (RTUV). The RT protocol used the unilateral leg press 45° exercise and each subject’s lower limb executed one of the proposed frequencies (one and three times/week). All conditions effectively increased 1RM and CSA (p<0.001); however, no significant differences were observed in the values of 1RM (p = 0.454) and CSA (p = 0.310) between the RT frequencies in the RTEV and RTUV conditions. Therefore, RT performed three times a week showed similar increases in 1RM and CSA to the program performed once a week, regardless of training volume equalization. Nevertheless, when the higher RT frequency allowed the application of a greater TTV (i.e., RTUV), higher effect size (ES) values (0.51 and 0.63, 1RM and CSA, respectively) were observed for the adaptations.
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11
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Scarpelli MC, Nóbrega SR, Santanielo N, Alvarez IF, Otoboni GB, Ugrinowitsch C, Libardi CA. Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals. J Strength Cond Res 2022; 36:1153-1157. [PMID: 32108724 DOI: 10.1519/jsc.0000000000003558] [Citation(s) in RCA: 18] [Impact Index Per Article: 9.0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
ABSTRACT Scarpelli, MC, Nóbrega, SR, Santanielo, N, Alvarez, IF, Otoboni, GB, Ugrinowitsch, C, and Libardi, CA. Muscle hypertrophy response is affected by previous resistance training volume in trained individuals. J Strength Cond Res 36(4): 1153-1157, 2022-The purpose of this study was to compare gains in muscle mass of trained individuals after a resistance training (RT) protocol with standardized (i.e., nonindividualized) volume (N-IND), with an RT protocol using individualized volume (IND). In a within-subject approach, 16 subjects had one leg randomly assigned to N-IND (22 sets·wk-1, based on the number of weekly sets prescribed in studies) and IND (1.2 × sets·wk-1 recorded in training logs) protocols. Muscle cross-sectional area (CSA) was assessed by ultrasound imaging at baseline (Pre) and after 8 weeks (Post) of RT, and the significance level was set at p < 0.05. Changes in the vastus lateralis CSA (difference from Pre to Post) were significantly higher for the IND protocol (p = 0.042; mean difference: 1.08 cm2; confidence interval [CI]: 0.04-2.11). The inferential analysis was confirmed by the CI of the effect size (0.75; CI: 0.03-1.47). Also, the IND protocol had a higher proportion of individuals with greater muscle hypertrophy than the typical error of the measurement (chi-square, p = 0.0035; estimated difference = 0.5, CI: 0.212-0.787). In conclusion, individualizing the weekly training volume of research protocols provides greater gains in muscle CSA than prescribing a group standard RT volume.
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Affiliation(s)
- Maíra C Scarpelli
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, SP, Brazil ; and
| | - Sanmy R Nóbrega
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, SP, Brazil ; and
| | - Natalia Santanielo
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, SP, Brazil ; and
| | - Ieda F Alvarez
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, SP, Brazil ; and
| | - Gabriele B Otoboni
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, SP, Brazil ; and
| | - Carlos Ugrinowitsch
- School of Physical Education and Sport, University of São Paulo, São Paulo, SP, Brazil
| | - Cleiton A Libardi
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, SP, Brazil ; and
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12
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Silva RPD, Guedes KM, Almeida GPLD, Lima LEDM, Villacrez JAR, Rica RL, Bocalini DS, Figueira Junior A, Guedes Junior DP. Physiological responses of three strength training methods in trained individuals. REVISTA BRASILEIRA DE CINEANTROPOMETRIA E DESEMPENHO HUMANO 2022. [DOI: 10.1590/1980-0037.2022v24e87735] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/29/2022] Open
Abstract
Abstract Strength training is an integral part of training programs for aesthetics and sports performance. Although experiments compare the responses of some methods, there is a lack of studies that analyze the time of execution, the recovery and perceptions of pain and exertion. The aim of the present study was to evaluate and compare the metabolic and physiological responses of traditional, drop set and blood flow restriction training. The sample consisted of 16 trained men aged 32 ± 10,5 and minimum of 3 years of continuous and regular practice of ST. Data were collected in 4 days, being the first one assigned to maximum load testing and the following 3 days we analyzed randomly the drop set, blood flow restriction and traditional training methods. Blood lactate was analyzed after the training session. Pre and post intervention arm circumference, heart rate and total time, perceived pain and exertion rating scales, repetition and total volumes. Results showed no significant difference on repetitions number between blood flow restriction and drop set methods but total volume and time were significantly higher on drop set. The highest blood lactate value was found on drop set despite the other methods also show high values. Blood flow restriction and drop set showed significant difference regarding to traditional method on post exercise subjective exertion rating scale, a fact that relates with the highest total volume, mostly on drop set.
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13
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Alves RR, Viana RB, Silva MH, Guimarães TC, Vieira CA, Santos DDAT, Gentil PRV. Postactivation Potentiation Improves Performance in a Resistance Training Session in Trained Men. J Strength Cond Res 2021; 35:3296-3299. [PMID: 31567790 DOI: 10.1519/jsc.0000000000003367] [Citation(s) in RCA: 4] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
ABSTRACT Alves, RR, Viana, RB, Silva, MH, Guimarães, TC, Vieira, CA, Santos, DdAT, and Gentil, PRV. Postactivation potentiation improves performance in a resistance training session in trained men. J Strength Cond Res 35(12): 3296-3299, 2021-This study aims to analyze the influence of postactivation potentiation (PAP) on performance during a resistance training (RT) session in trained individuals. Fourteen trained men (25.0 ± 3.5 years; 89.9 ± 16.3 kg; 1.77 ± 0:08 m; 28.0 ± 4.0 kg·m-2; and 5 ± 4 years of RT experience) were tested in 2 situations: with PAP and without PAP (CON). Both situations involved 3 sets of the bench press exercise performed to muscle failure at 75% of the 1 repetition maximum load and with 1.5-minute interval between sets. Total work was greater (p < 0.001) for PAP (1,601 ± 504 kg) than for CON (1,379 ± 364 kg). The number of repetitions performed in the first and second sets of PAP (11.5 ± 3.1 and 6.5 ± 1.9, respectively) were greater (p < 0.05) than those performed in CON (10.4 ± 2.7, 5.5 ± 1.8, respectively). No significant difference was found in the number of repetitions in the last set between the situations. The present study suggests that PAP might be beneficial to improve total work and performance during multiple sets of RT in trained men. Therefore, PAP might be used during RT to promote higher total work and potentially increase results over long term. Thus, the protocol can use in sports centers, fitness centers, and gyms per coaches and athletes to increase performance and total work in trained individuals.
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Affiliation(s)
- Rafael R Alves
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil ; and
| | - Ricardo B Viana
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil ; and
| | - Marcelo H Silva
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil ; and
| | - Thaynã C Guimarães
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil ; and
| | - Carlos A Vieira
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil ; and
| | - Douglas de A T Santos
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil ; and
- College of Physical Education, State University of Bahia, Teixeira de Freitas, Brazil
| | - Paulo R V Gentil
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, Brazil ; and
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14
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Rodriguez J, Hanney WJ, Kolber MJ, Cheatham S. Utility of Back-Off Sets: An Overview. Strength Cond J 2021. [DOI: 10.1519/ssc.0000000000000623] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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15
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Drop-Set Training Elicits Differential Increases in Non-Uniform Hypertrophy of the Quadriceps in Leg Extension Exercise. Sports (Basel) 2021; 9:sports9090119. [PMID: 34564324 PMCID: PMC8473065 DOI: 10.3390/sports9090119] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/22/2021] [Revised: 08/23/2021] [Accepted: 08/25/2021] [Indexed: 11/16/2022] Open
Abstract
The study aimed to compare the effects of drop set resistance training (RT) versus traditional RT on markers of maximal muscle strength and regional hypertrophy of the quadriceps femoris. Sixteen recreationally active young men had one leg randomly assigned to the drop-set method (DS) and the other to training in a traditional manner (TRAD). Participants performed unilateral seated leg extensions using a periodized approach for eight weeks. Rectus femoris (RF) and vastus lateralis (VL) muscle thickness (MT), estimated one repetition maximum (RM) in the unilateral knee extension, and peak and average isokinetic knee extension torque at 60°/s angular velocity were measured pre- and post-study. Both conditions increased muscle thickness of the RF and VL from pre- to post-intervention. DS showed statistically greater increases in the RF at 30% and 50% of muscle length, whereas no MT differences were detected at 70% muscle length nor at any aspect of the VL. Both DS and TRAD increased estimated one RM from pre- to post-study (+34.6% versus +32.0%, respectively) with no between-condition differences noted. Both conditions showed similar increases in peak torque (DS: +21.7%; TRAD: +22.5%) and average torque (DS: +23.6%; TRAD: +22.5%) from pre- to post-study. Our findings indicate a potential benefit of the drop-set method for inducing non-uniform hypertrophic gains in the RF muscle pursuant to leg extension training. The strategy did not promote an advantage in improving hypertrophy of the VL, nor in strength-related measures, compared to traditional training.
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16
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Enes A, Alves RC, Schoenfeld BJ, Oneda G, Perin SC, Trindade TB, Prestes J, Souza-Junior TP. Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared to traditional sets in resistance-trained males. Appl Physiol Nutr Metab 2021; 46:1417-1424. [PMID: 34260860 DOI: 10.1139/apnm-2021-0278] [Citation(s) in RCA: 5] [Impact Index Per Article: 1.7] [Reference Citation Analysis] [Abstract] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022]
Abstract
The present paper aimed to compare the effect of drop-set (DS) and rest-pause (RP) systems versus traditional resistance training (TRT) with equalized total training volume on maximum dynamic strength (1RM) and thigh muscle thickness (MT).Twenty-eight resistance-trained males were randomly assigned to either RP (n = 10), DS (n = 9) or TRT (n = 9) protocols performed twice a week for 8 weeks. 1RM and MT of the proximal, middle and distal portions of the lateral thigh were assessed at baseline and post intervention.A significant time x group interaction was observed for 1RM (P = 0.025) in the barbell back squat after 8-weeks. Post hoc comparisons revealed that RP promoted higher 1RM than TRT (P = 0.001); no statistical differences in strength were observed between the other conditions. A significant main effect of time was revealed for MT at the proximal (P = 0.0001) and middle (P = 0.0001) aspects of the lateral thigh for all training groups; however, the distal portion did not show a time effect (P = 0.190). There were no between-group interactions for MT. Our findings suggest that RP promotes slightly superior strength-related improvements compared to TRT, but hypertrophic adaptations are similar between conditions. Novelty bullets • Rest-pause elicited a slightly superior benefit for strength adaptations compared to traditional resistance training. • Resistance training systems do not promote superior hypertrophic adaptations when total training volume is equalized. • Muscle thickness in distal portion of thigh are similar to baseline. Although modest, effect sizes tended to favor rest-pause.
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Affiliation(s)
- Alysson Enes
- Federal University of Parana, 28122, Metabolism, Nutrition and Resistance Training Research Group (GPMENUTF), Department of Physical Education, Curitiba, PR, Brazil;
| | - Ragami Chaves Alves
- Federal University of Parana, 28122, Metabolism, Nutrition and Resistance Training Research Group (GPMENUTF), Department of Physical Education, Curitiba, PR, Brazil;
| | - Brad Jon Schoenfeld
- Exercise Science Department, CUNY Lehman College, Bronx, New York, USA, New York, United States;
| | - Gustavo Oneda
- Federal University of Parana, 28122, Exercise Performance Research Group (CEPEFIS), Department of Physical Education, Curitiba, PR, Brazil;
| | - Samuel C Perin
- Federal University of Parana, 28122, Metabolism, Nutrition and Resistance Training Research Group (GPMENUTF), Department of Physical Education, Curitiba, PR, Brazil;
| | - Thiago Barbosa Trindade
- Universidade Católica de Brasília, 28106, Graduation Program on Physical Education, Q.S. 07, Lote 01, EPTC - Bloco G., Taguatinga, Canada, 71966-700;
| | - Jonato Prestes
- Catholic University of Brasilia, Physical Education, QS 07, Lote 01 - Bloco G, Águas Claras, Brazil, 71966-700;
| | - Tacito P Souza-Junior
- Federal University of Parana, 28122, Metabolism, Nutrition and Resistance Training Research Group (GPMENUTF), Department of Physical Education, Curitiba, PR, Brazil.,Appalachian State University, 1801, Health and Exercise Science, Boone, North Carolina, United States;
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17
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Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med 2021; 51:2079-2095. [PMID: 34125411 PMCID: PMC8449772 DOI: 10.1007/s40279-021-01490-1] [Citation(s) in RCA: 33] [Impact Index Per Article: 11.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 05/21/2021] [Indexed: 02/02/2023]
Abstract
Abstract Lack of time is among the more commonly reported barriers for abstention from exercise programs. The aim of this review was to determine how strength training can be most effectively carried out in a time-efficient manner by critically evaluating research on acute training variables, advanced training techniques, and the need for warm-up and stretching. When programming strength training for optimum time-efficiency we recommend prioritizing bilateral, multi-joint exercises that include full dynamic movements (i.e. both eccentric and concentric muscle actions), and to perform a minimum of one leg pressing exercise (e.g. squats), one upper-body pulling exercise (e.g. pull-up) and one upper-body pushing exercise (e.g. bench press). Exercises can be performed with machines and/or free weights based on training goals, availability, and personal preferences. Weekly training volume is more important than training frequency and we recommend performing a minimum of 4 weekly sets per muscle group using a 6–15 RM loading range (15–40 repetitions can be used if training is performed to volitional failure). Advanced training techniques, such as supersets, drop sets and rest-pause training roughly halves training time compared to traditional training, while maintaining training volume. However, these methods are probably better at inducing hypertrophy than muscular strength, and more research is needed on longitudinal training effects. Finally, we advise restricting the warm-up to exercise-specific warm-ups, and only prioritize stretching if the goal of training is to increase flexibility. This review shows how acute training variables can be manipulated, and how specific training techniques can be used to optimize the training response: time ratio in regard to improvements in strength and hypertrophy. Graphic Abstract ![]()
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Affiliation(s)
- Vegard M Iversen
- Department of Public Health and Nursing, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway. .,Department of Neuromedicine and Movement Science, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway.
| | - Martin Norum
- Independent Researcher, Norum Helse AS, Oslo, Norway
| | | | - Marius S Fimland
- Department of Neuromedicine and Movement Science, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway.,Unicare Helsefort Rehabilitation Centre, Rissa, Norway
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18
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Angleri V, Ugrinowitsch C, Libardi CA. Individual Muscle Adaptations in different Resistance Training Systems in Well-Trained Men. Int J Sports Med 2021; 43:55-60. [PMID: 34100277 DOI: 10.1055/a-1493-3121] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/21/2022]
Abstract
Using a within-subject design we compared the individual responses between drop-set (DS) vs. traditional resistance training (TRAD) (n=16) and crescent pyramid (CP) vs. TRAD (n=15). Muscle cross-sectional area (CSA), leg press and leg extension 1 repetition maximum (1-RM) were assessed pre and post training. At group level, CSA increased from pre to post (DS: 7.8% vs. TRAD: 7.5%, P=0.02; CP: 7.5% vs. TRAD: 7.8%, P=0.02). All protocols increased the 1-RM from pre to post for leg press (DS: 24.9% vs. TRAD: 26.8%, P < 0.0001; CP: 27.3% vs. TRAD:2 6.3%, P < 0.0001) and leg extension (DS: 17.1% vs. TRAD: 17.3%, P < 0.0001; CP: 17.0% vs. TRAD: 16.6%, P < 0.0001). Individual analysis for CSA demonstrated no differences between protocols in 15 subjects. For leg press 1-RM, 5 subjects responded more to TRAD, 2 to DS and 9 similarly between protocols. In TRAD vs. CP, 4 subjects responded more to CP, 1 to TRAD and 10 similarly between protocols. For leg extension 1-RM 2 subjects responded more to DS, 3 to TRAD and 11 similarly between protocols. Additionally, 2 subjects responded more to CP, 2 to TRAD and 11 similarly between protocols. In conclusion, all protocols induced similar individual responses for CSA. For 1-RM, some subjects experience greater gains for the protocol performed with higher loads, such as CP.
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Affiliation(s)
- Vitor Angleri
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Federal University of São Carlos (UFSCar), São Carlos, Brazil
| | | | - Cleiton Augusto Libardi
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Federal University of São Carlos (UFSCar), São Carlos, Brazil
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19
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Nunes JP, Kassiano W, Costa BDV, Mayhew JL, Ribeiro AS, Cyrino ES. Equating Resistance-Training Volume Between Programs Focused on Muscle Hypertrophy. Sports Med 2021; 51:1171-1178. [PMID: 33826122 DOI: 10.1007/s40279-021-01449-2] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 03/08/2021] [Indexed: 02/07/2023]
Abstract
Calculating resistance-training volume in programs focused on muscle hypertrophy is an attempt to quantify the external workload carried out, then to estimate the dose of stimulus imposed on targeted muscles. The volume is usually expressed in some variables that directly affected the total training work, such as the number of sets, repetitions, and volume-load. These variables are used to try to quantify the training work easily, for the subsequent organization and prescription of training programs. One of the main uses of measures of volume quantification is seen in studies in which the purpose is to compare the effects of different training protocols on muscle growth in a volume-equated format. However, it seems that not all measures of volume are always appropriate for equating training protocols. In the current paper, it is discussed what training volume is and the potentials and shortcomings of each one of the most common ways to equate it between groups depending on the independent variable to be compared (e.g., weekly frequency, intensity of load, and advanced techniques).
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Affiliation(s)
- João Pedro Nunes
- Metabolism, Nutrition, and Exercise Laboratory. Physical Education and Sport Center, Londrina State University, Londrina, Brazil.
| | - Witalo Kassiano
- Metabolism, Nutrition, and Exercise Laboratory. Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | - Bruna D V Costa
- Metabolism, Nutrition, and Exercise Laboratory. Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | - Jerry L Mayhew
- Exercise Science Program, Truman State University, Kirksville, USA
| | - Alex S Ribeiro
- Metabolism, Nutrition, and Exercise Laboratory. Physical Education and Sport Center, Londrina State University, Londrina, Brazil.,Center for Research in Health Sciences, University of Northern Paraná, Londrina, Brazil
| | - Edilson S Cyrino
- Metabolism, Nutrition, and Exercise Laboratory. Physical Education and Sport Center, Londrina State University, Londrina, Brazil
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20
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Costa BDDV, Ferreira MEC, Gantois P, Kassiano W, Paes ST, de Lima-Júnior D, Cyrino ES, Fortes LDS. Acute Effect of Drop-Set, Traditional, and Pyramidal Systems in Resistance Training on Neuromuscular Performance in Trained Adults. J Strength Cond Res 2021; 35:991-996. [DOI: 10.1519/jsc.0000000000003150] [Citation(s) in RCA: 5] [Impact Index Per Article: 1.7] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/21/2022]
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21
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Santos CS, Pinto JR, Scoz RD, Alves BM, Oliveira PR, Soares WJ, DA Silva RA, Vieira ER, Amorim CF. What is the traditional method of resistance training: a systematic review. J Sports Med Phys Fitness 2021; 62:1191-1198. [PMID: 33721981 DOI: 10.23736/s0022-4707.21.12112-7] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
BACKGROUND Many resistance studies state that they used the traditional method of resistance training in the intervention. However, there is a wide difference on the characteristics of the training protocols used even though they are labeled as "the traditional method". There is no clear definition and characteristics for the traditional method of resistance training. OBJECTIVE To describe the most common definitions and references, and also the main characteristics of the training variables of the studies using the traditional training method for strengthening. DATABASE Searches were carried out in Pubmed, Embase, SPORTDiscus and Web of Science. STUDY SELECTION We included randomized controlled trials that included a strengthening program using the "traditional method" and that evaluated hypertrophy and/or maximum strength in healthy individuals. RESULT The initial search resulted in 26,057 studies, but only 39 studies were eligible and included in this review. The common characteristics of the traditional training protocol were frequency of 3 sessions/week, 3 sets of 9 repetitions, with weight = 75% 1RM. The movement time was 2±1 seconds for the concentric and for the eccentric phases. Resting time between sets was 2±1 minutes. The concepts used to define the method as traditional and the characteristics of the intervention protocols were different. The American College of Sports Medicine (ACSM) was the most cited reference. CONCLUSIONS The "traditional method of resistance training" can be defined as: "Three (±1) sets of 9±6 repetitions of concentric and eccentric exercises using an external load of 75±20% of one maximum repetition, completed 3±1 times/week.
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Affiliation(s)
- Cleyton S Santos
- Biomechanics, Motion Analysis and Motor Control Laboratory, Masters and Doctoral Program in Physical Therapy, Universidade Cidade de São Paulo - UNICID, São Paulo, Brazil -
| | - Julia R Pinto
- Biomechanics, Motion Analysis and Motor Control Laboratory, Masters and Doctoral Program in Physical Therapy, Universidade Cidade de São Paulo - UNICID, São Paulo, Brazil
| | - Robson D Scoz
- Biomechanics, Motion Analysis and Motor Control Laboratory, Masters and Doctoral Program in Physical Therapy, Universidade Cidade de São Paulo - UNICID, São Paulo, Brazil
| | - Bruno M Alves
- Biomechanics, Motion Analysis and Motor Control Laboratory, Masters and Doctoral Program in Physical Therapy, Universidade Cidade de São Paulo - UNICID, São Paulo, Brazil
| | - Paulo R Oliveira
- Biomechanics, Motion Analysis and Motor Control Laboratory, Masters and Doctoral Program in Physical Therapy, Universidade Cidade de São Paulo - UNICID, São Paulo, Brazil
| | - Wuber J Soares
- Biomechanics, Motion Analysis and Motor Control Laboratory, Masters and Doctoral Program in Physical Therapy, Universidade Cidade de São Paulo - UNICID, São Paulo, Brazil
| | - Rubens A DA Silva
- Bioner Laboratory, Physical Therapy Department, University du Quebec, Chicutimi, Canada
| | - Edgar R Vieira
- Human Performance Laboratory, Physical Therapy Department, Florida International University-FIU, Miami, FL, USA
| | - Cesar F Amorim
- Biomechanics, Motion Analysis and Motor Control Laboratory, Masters and Doctoral Program in Physical Therapy, Universidade Cidade de São Paulo - UNICID, São Paulo, Brazil.,Bioner Laboratory, Physical Therapy Department, University du Quebec, Chicutimi, Canada.,Human Performance Laboratory, Physical Therapy Department, Florida International University-FIU, Miami, FL, USA
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22
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Kassiano W, de Vasconcelos Costa BD, Nunes JP, Aguiar AF, de Salles BF, Ribeiro AS. Are We Exploring the Potential Role of Specialized Techniques in Muscle Hypertrophy? Int J Sports Med 2021; 42:494-496. [PMID: 33506444 DOI: 10.1055/a-1342-7708] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/22/2022]
Abstract
Specialized resistance training techniques (e.g., drop-set, rest-pause) are commonly used by well-trained subjects for maximizing muscle hypertrophy. Most of these techniques were designed to allow a greater training volume (i.e., total repetitions×load), due to the supposition that it elicits greater muscle mass gains. However, many studies that compared the traditional resistance training configuration with specialized techniques seek to equalize the volume between groups, making it difficult to determine the inherent hypertrophic potential of these advanced strategies, as well as, this equalization restricts part of the practical extrapolation on these findings. In this scenario, the objectives of this manuscript were 1) to present the nuance of the evidence that deals with the effectiveness of these specialized resistance training techniques and - primarily - to 2) propose possible ways to explore the hypertrophic potential of such strategies with greater ecological validity without losing the methodological rigor of controlling possible intervening variables; and thus, contributing to increasing the applicability of the findings and improving the effectiveness of hypertrophy-oriented resistance training programs.
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Affiliation(s)
- Witalo Kassiano
- Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | | | - João Pedro Nunes
- Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | | | - Belmiro F de Salles
- Department of Physical Education, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil
| | - Alex Silva Ribeiro
- Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil.,University of Northern Paraná, Londrina, PR, Brazil
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23
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Magnani Branco BH, Carvalho IZ, Garcia de Oliveira H, Fanhani AP, Machado Dos Santos MC, Pestillo de Oliveira L, Macente Boni S, Nardo N. Effects of 2 Types of Resistance Training Models on Obese Adolescents' Body Composition, Cardiometabolic Risk, and Physical Fitness. J Strength Cond Res 2021; 34:2672-2682. [PMID: 30557175 DOI: 10.1519/jsc.0000000000002877] [Citation(s) in RCA: 15] [Impact Index Per Article: 5.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
Magnani Branco, BH, Carvalho, IZ, Garcia de Oliveira, H, Fanhani, AP, Machado dos Santos, MC, Pestillo de Oliveira, L, Macente, SB, and Nelson, NJ. Effects of 2 types of resistance training models on obese adolescents' body composition, cardiometabolic risk, and physical fitness. J Strength Cond Res 34(9): 2672-2682, 2020-The main objective of this study was to investigate the effects of 2 types of resistance training (RT) models in conjunction with interdisciplinary interventions by other health professionals to reduce the body fat and cardiometabolic risk of obese adolescents while improving their general health-related physical fitness. The 12-week analyses involved 18 male adolescents who were split into 2 groups (weight lifting: n = 9 and functional: n = 9), with equalization according to the primary muscle group (whenever possible), the effort:pause ratio, and intensity. The results showed reductions in fat mass and body fat, as well as in waist and hip circumferences (p < 0.05) after the intervention period. However, no significant differences were observed in terms of the body mass, body mass index, neck circumference, systolic and diastolic blood pressures, and for lean mass (p > 0.05) after the respective period. Maximal isometric strength, abdominal strength resistance, flexibility, and maximal oxygen consumption all produced significant increases after the interventions (p < 0.05). There were reductions in low-density lipoproteins and triglyceride levels after the intervention period (p < 0.05). For fasting glycemia, high-density lipoproteins, and alanine aminotransferase, no differences were observed (p > 0.05). In addition, no differences were observed in rating of perceived recovery, internal training load, or caloric intake (p > 0.05). With the results presented, it is concluded that both RT methods were effective at reducing both fat mass and body fat, thus improving health-related physical fitness components and decreasing cardiometabolic risk.
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Affiliation(s)
- Braulio Henrique Magnani Branco
- University Center of Maringa (UniCesumar), Parana, Brazil.,Postgraduate Program in Health Promotion, UniCesumar, Parana, Brazil.,Physical Education, Physiotherapy, Sports, Nutrition and Performance Study Group (GEFFEND), UniCesumar, Parana, Brazil; and
| | - Isabelle Zanquetta Carvalho
- University Center of Maringa (UniCesumar), Parana, Brazil.,Physical Education, Physiotherapy, Sports, Nutrition and Performance Study Group (GEFFEND), UniCesumar, Parana, Brazil; and
| | - Humberto Garcia de Oliveira
- University Center of Maringa (UniCesumar), Parana, Brazil.,Physical Education, Physiotherapy, Sports, Nutrition and Performance Study Group (GEFFEND), UniCesumar, Parana, Brazil; and
| | - Ana Paula Fanhani
- University Center of Maringa (UniCesumar), Parana, Brazil.,Physical Education, Physiotherapy, Sports, Nutrition and Performance Study Group (GEFFEND), UniCesumar, Parana, Brazil; and
| | - Michelle Cardoso Machado Dos Santos
- University Center of Maringa (UniCesumar), Parana, Brazil.,Physical Education, Physiotherapy, Sports, Nutrition and Performance Study Group (GEFFEND), UniCesumar, Parana, Brazil; and
| | - Leonardo Pestillo de Oliveira
- University Center of Maringa (UniCesumar), Parana, Brazil.,Postgraduate Program in Health Promotion, UniCesumar, Parana, Brazil
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24
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Queiros VSD, Dantas M, Fortes LDS, Silva LFD, Silva GMD, Dantas PMS, Cabral BGDAT. Mental Fatigue Reduces Training Volume in Resistance Exercise: A Cross-Over and Randomized Study. Percept Mot Skills 2020; 128:409-423. [PMID: 32962539 DOI: 10.1177/0031512520958935] [Citation(s) in RCA: 11] [Impact Index Per Article: 2.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/31/2023]
Abstract
The present study aimed to determine the effect of mental fatigue (MF) on total training volume (TTV; number of repetitions x number of sets x load) and on ratings of perceived exertion (RPE; Borg, 1982) in the half-back squat exercise (HBSE). Nine male subjects (M age = 22.6 years, SD = 2.3; M height = 172.3 cm, SD = 6.8; M weight = 76.2 kg, SD = 9.8; M years of resistance training experience = 4.1, SD = 2.3 years) recruited from a university population were study participants in this participant-blind cross-over and randomized study. Participants underwent either the Stroop task - a highly demanding cognitive task (CT) - or a control condition (CON) in which they viewed a documentary exhibition for 30 minutes. Perception of MF and motivation were assessed after treatments using a visual analog scale of 100 mm. Participants then engaged in a countermovement jump (CMJ) test and three sets of HBSE until they reached momentary concentric failure, reporting RPE at the end of each exercise set. Following the CT, participants showed a significantly increased self-perception of MF in relation to the CON condition (p = 0.01; d = 1.2), but this did not affect their motivation to engage in subsequent tests (p = 0.99; d = 0.006). Neither the CMJ performances nor the RPE were statistically different between CT and CON conditions (p = 0.33; d = 0.09 and p = 0.20; η2 = 0.20, respectively). TTV was significantly lower in the CT relative to the CON experimental condition (Δ = -15.8%; p = 0.04; η2 = 0.48). Prolonged involvement in a CT was associated with reduced volume on a resistance exercise, though this effect was not associated with changes in CMJ performance or motivation to exercise.
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Affiliation(s)
| | - Matheus Dantas
- Department of Physical Education, Federal University of Rio Grande do Norte, Natal-RN, Brazil
| | | | - Luiz Felipe da Silva
- Department of Physical Education, Federal University of Rio Grande do Norte, Natal-RN, Brazil
| | - Gilson Mendes da Silva
- Department of Physical Education, Maurício de Nassau University Center, Campina Grande-PB, Brazil
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Soligon SD, da Silva DG, Bergamasco JGA, Angleri V, Júnior RAM, Dias NF, Nóbrega SR, de Castro Cesar M, Libardi CA. Suspension training vs. traditional resistance training: effects on muscle mass, strength and functional performance in older adults. Eur J Appl Physiol 2020; 120:2223-2232. [PMID: 32700098 DOI: 10.1007/s00421-020-04446-x] [Citation(s) in RCA: 17] [Impact Index Per Article: 4.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/31/2020] [Accepted: 07/17/2020] [Indexed: 12/13/2022]
Abstract
PURPOSE We compared the effects of suspension training (ST) with traditional resistance training (TRT) on muscle mass, strength and functional performance in older adults. METHODS Forty-two untrained older adults were randomized in TRT, ST (both performed 3 sets of whole body exercises to muscle failure) or control group (CON). Muscle thickness (MT) of biceps brachii (MTBB) and vastus lateralis (MTVL), maximal dynamic strength test (1RM) for biceps curl (1RMBC) and leg extension exercises (1RMLE), and functional performance tests (chair stand [CS], timed up and go [TUG] and maximal gait speed [MGS]) were performed before and after 12 weeks of training. RESULTS MTBB increased significantly and similarly for all training groups (TRT 23.35%; ST 21.56%). MTVL increased significantly and similarly for all training groups (TRT 13.03%; ST 14.07%). 1RMBC increased significantly and similarly for all training groups (TRT 16.06%; ST 14.33%). 1RMLE increased significantly and similarly for all training groups (TRT 14.89%; ST 18.06%). MGS increased significantly and similarly for all groups (TRT 6.26%; ST 5.99%; CON 2.87%). CS decreased significantly and similarly for all training groups (TRT - 20.80%; ST - 15.73%). TUG decreased significantly and similarly for all training groups (TRT - 8.66%; ST - 9.16%). CONCLUSION Suspension training (ST) promotes similar muscle mass, strength and functional performance improvements compared to TRT in older adults.
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Affiliation(s)
- Samuel Domingos Soligon
- MUSCULAB, Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, UFSCar, Rod. Washington Luiz, km 235-SP 310, São Carlos, SP, 13565-905, Brazil
| | - Deivid Gomes da Silva
- MUSCULAB, Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, UFSCar, Rod. Washington Luiz, km 235-SP 310, São Carlos, SP, 13565-905, Brazil
| | - João Guilherme Almeida Bergamasco
- MUSCULAB, Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, UFSCar, Rod. Washington Luiz, km 235-SP 310, São Carlos, SP, 13565-905, Brazil
| | - Vitor Angleri
- MUSCULAB, Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, UFSCar, Rod. Washington Luiz, km 235-SP 310, São Carlos, SP, 13565-905, Brazil
| | - Ricardo Alessandro Medalha Júnior
- MUSCULAB, Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, UFSCar, Rod. Washington Luiz, km 235-SP 310, São Carlos, SP, 13565-905, Brazil
| | - Nathalia Fernanda Dias
- MUSCULAB, Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, UFSCar, Rod. Washington Luiz, km 235-SP 310, São Carlos, SP, 13565-905, Brazil
| | - Sanmy Rocha Nóbrega
- MUSCULAB, Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, UFSCar, Rod. Washington Luiz, km 235-SP 310, São Carlos, SP, 13565-905, Brazil
| | - Marcelo de Castro Cesar
- Department of Medicine, Federal University of São Carlos, UFSCar, Rod. Washington Luiz, km 235-SP 310, São Carlos, SP, 13565-905, Brazil.,Human Performance Research Laboratory, Methodist University of Piracicaba, UNIMEP, Rod. do Açúcar, km 156, Piracicaba, SP, 13400-911, Brazil
| | - Cleiton Augusto Libardi
- MUSCULAB, Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, UFSCar, Rod. Washington Luiz, km 235-SP 310, São Carlos, SP, 13565-905, Brazil.
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Jorgenson KW, Phillips SM, Hornberger TA. Identifying the Structural Adaptations that Drive the Mechanical Load-Induced Growth of Skeletal Muscle: A Scoping Review. Cells 2020; 9:cells9071658. [PMID: 32660165 PMCID: PMC7408414 DOI: 10.3390/cells9071658] [Citation(s) in RCA: 52] [Impact Index Per Article: 13.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Grants] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/23/2020] [Revised: 07/06/2020] [Accepted: 07/07/2020] [Indexed: 12/21/2022] Open
Abstract
The maintenance of skeletal muscle mass plays a critical role in health and quality of life. One of the most potent regulators of skeletal muscle mass is mechanical loading, and numerous studies have led to a reasonably clear understanding of the macroscopic and microscopic changes that occur when the mechanical environment is altered. For instance, an increase in mechanical loading induces a growth response that is mediated, at least in part, by an increase in the cross-sectional area of the myofibers (i.e., myofiber hypertrophy). However, very little is known about the ultrastructural adaptations that drive this response. Even the most basic questions, such as whether mechanical load-induced myofiber hypertrophy is mediated by an increase in the size of the pre-existing myofibrils and/or an increase in the number myofibrils, have not been resolved. In this review, we thoroughly summarize what is currently known about the macroscopic, microscopic and ultrastructural changes that drive mechanical load-induced growth and highlight the critical gaps in knowledge that need to be filled.
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Affiliation(s)
- Kent W. Jorgenson
- School of Veterinary Medicine and the Department of Comparative Biosciences, University of Wisconsin, Madison, WI 53706, USA;
| | - Stuart M. Phillips
- Department of Kinesiology, McMaster University, Hamilton, ON L8S 4K1, Canada;
| | - Troy A. Hornberger
- School of Veterinary Medicine and the Department of Comparative Biosciences, University of Wisconsin, Madison, WI 53706, USA;
- Correspondence:
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Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals. Biol Sport 2020; 37:333-341. [PMID: 33343066 PMCID: PMC7725035 DOI: 10.5114/biolsport.2020.96317] [Citation(s) in RCA: 22] [Impact Index Per Article: 5.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/11/2020] [Revised: 05/11/2020] [Accepted: 05/23/2020] [Indexed: 12/23/2022] Open
Abstract
The aim of this study was to compare the effects of resistance training to muscle failure (RT-F) and non-failure (RT-NF) on muscle mass, strength and activation of trained individuals. We also compared the effects of these protocols on muscle architecture parameters. A within-subjects design was used in which 14 participants had one leg randomly assigned to RT-F and the other to RT-NF. Each leg was trained 2 days per week for 10 weeks. Vastus lateralis (VL) muscle cross-sectional area (CSA), pennation angle (PA), fascicle length (FL) and 1-repetition maximum (1-RM) were assessed at baseline (Pre) and after 20 sessions (Post). The electromyographic signal (EMG) was assessed after the training period. RT-F and RT-NF protocols showed significant and similar increases in CSA (RT-F: 13.5% and RT-NF: 18.1%; P < 0.0001), PA (RT-F: 13.7% and RT-NF: 14.4%; P < 0.0001) and FL (RT-F: 11.8% and RT-NF: 8.6%; P < 0.0001). All protocols showed significant and similar increases in leg press (RT-F: 22.3% and RT-NF: 26.7%; P < 0.0001) and leg extension (RT-F: 33.3%, P < 0.0001 and RT-NF: 33.7%; P < 0.0001) 1-RM loads. No significant differences in EMG amplitude were detected between protocols (P > 0.05). In conclusion, RT-F and RT-NF are similarly effective in promoting increases in muscle mass, PA, FL, strength and activation.
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Kassiano W, Medeiros AI, de Vasconcelos Costa BD, Andrade AD, Moura Simim MA, de Sousa Fortes L, Cyrino ES, de Oliveira Assumpção C. Does rest interval between sets affect resistance training volume, density, and rating of perceived exertion when adopting the crescent pyramid system in young women? J Sports Med Phys Fitness 2020; 60:992-998. [PMID: 32597616 DOI: 10.23736/s0022-4707.20.10612-1] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
BACKGROUND The rest interval between sets can affect the responses to resistance training. Thus, the purpose of this study was to compare the effects of different rest intervals (RI) on volume, density, and rating of perceived exertion (RPE) when adopting a crescent pyramid (CP) system. METHODS Twenty young women (21.1±2.6 years, 1.59±0.06 m, 58.5±9.3 kg) participated in this study. All participants performed three experimental sessions of the leg press exercise in 5 sets until voluntary muscular failure at 60%, 65%, 70%, 75%, and 80% of one-repetition maximum (1RM). A randomized and crossover design was used so that in each session one of three RI (RI-1 = 1 min, RI-2 = 2 min, and RI-3 = 3 min) was tested. RESULTS The participants performed a significantly larger volume in the RI-3 (12820±3134 kg) when compared to RI-1 (10367±3053 kg) condition (P<0.05). The volume did not differ between RI-2 and RI-3 (P>0.05). The density was higher (P<0.05) in RI-1 (43.1±12.7 kg/s) when compared RI-2 (25.6±5.8 kg/s) and RI-3 (17.7±4.3 kg/s). The RI-2 presented higher density compared to RI-3 condition (P<0.05). The RPE was not different between the three conditions (P>0.05). CONCLUSIONS The use of 2 minutes of rest between sets allowed the performance of a high volume-load and density of the session in young women. In addition, the three experimental sessions provided a high perception of effort.
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Affiliation(s)
- Witalo Kassiano
- Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil -
| | | | - Bruna D de Vasconcelos Costa
- Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | - Ana D Andrade
- Federal University of Paraiba (UFPB), João Pessoa, Brazil
| | | | | | - Edilson S Cyrino
- Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
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Akagi R, Hinks A, Power GA. Differential changes in muscle architecture and neuromuscular fatigability induced by isometric resistance training at short and long muscle-tendon unit lengths. J Appl Physiol (1985) 2020; 129:173-184. [PMID: 32552430 DOI: 10.1152/japplphysiol.00280.2020] [Citation(s) in RCA: 15] [Impact Index Per Article: 3.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 02/08/2023] Open
Abstract
We evaluated the effects of differential muscle architectural adaptations on neuromuscular fatigue resistance. Seven young males and six females participated in this study. Using a longitudinal within-subject design, legs were randomly assigned to perform isometric training of the tibialis anterior (TA) three times per week for 8 wk at a short (S-group) or long muscle-tendon unit length (L-group). Before and following training, fascicle length (FL) and pennation angle (PA) of the TA were assessed. As well, fatigue-related time course changes in isometric maximal voluntary contraction (MVC) torque and isotonic peak power (20% MVC resistance) were determined before, immediately after, and 1, 2, 5, and 10 min following task failure. The fatiguing task consisted of repeated maximal effort isotonic (20% MVC resistance) contractions over a 40° range of motion until the participant reached a 40% reduction in peak power. Although there was no clear improvement in neuromuscular fatigue resistance following training in either group (P = 0.081; S-group: ∼20%; L-group: ∼51%), the change in neuromuscular fatigue resistance was related positively to the training-induced increase in PA (∼6%, P < 0.001) in the S-group (r = 0.739, P = 0.004) and negatively to the training-induced increase in FL (∼4%, P = 0.001) in the L-group (r = -0.568, P = 0.043). Both groups recovered similarly for MVC torque and peak power after the fatiguing task as compared with before training. We suggest that the relationships between the changes in muscle architecture and neuromuscular fatigue resistance depend on the muscle-tendon unit lengths at which the training is performed.NEW & NOTEWORTHY Eight weeks of isometric training at a long or short muscle-tendon unit length increased and did not change fascicle length, respectively. The "width" of the torque-angle relationship plateau became broader following isometric training at the long length. Despite marked differences in muscle architecture and functional adaptations between the groups, there was only a small-magnitude improvement in neuromuscular fatigue resistance, which was surprisingly negatively related to increased fascicle length in the long length-training group.
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Affiliation(s)
- Ryota Akagi
- College of Systems Engineering and Science, Shibaura Institute of Technology, Saitama, Japan.,Department of Human Health and Nutritional Sciences, College of Biological Science, University of Guelph, Guelph, Ontario, Canada
| | - Avery Hinks
- Department of Human Health and Nutritional Sciences, College of Biological Science, University of Guelph, Guelph, Ontario, Canada
| | - Geoffrey A Power
- Department of Human Health and Nutritional Sciences, College of Biological Science, University of Guelph, Guelph, Ontario, Canada
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Nóbrega SR, Chachá SGF, Libardi CA. Resistance training combined with blood flow restriction in cirrhosis: study protocol for a randomized controlled trial. Trials 2020; 21:446. [PMID: 32471480 PMCID: PMC7257225 DOI: 10.1186/s13063-020-04410-2] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/06/2019] [Accepted: 05/14/2020] [Indexed: 12/21/2022] Open
Abstract
BACKGROUND Patients affected by hepatic cirrhosis show reductions in muscle mass and function, with poor quality of life and functional performance. As such, resistance training with blood flow restriction (BFR-RT) could be a useful therapeutic tool for health promotion. Thus, we aim to verify the effects of this intervention on muscle strength, muscle mass, fiber Pennation angle, fascicle length, functional performance, quality of life, and fall risk scores in this population. METHODS Thirty participants will be randomly distributed between 1) BFR-RT and 2) control (CTRL). Assessments will occur at three time points: before the training intervention (0 W), after 12 weeks (12 W), and at follow-up (24 W). The following variables will be assessed: Child-Pugh classification; MELD score; SF-36 questionnaire; fatigue severity index; 6-min walk test; timed-up and go; 30-s sitting and rising test; dietary record; one-repetition maximum (1-RM) strength test (knee extension exercise); and vastus lateralis' cross-sectional area, Pennation angle, and fascicle length. The BFR-RT group will undergo 12 weeks of knee extension exercise (1 × 30 repetitions and 3 × 15 repetitions at 20% 1-RM and 50% of total blood flow occlusion pressure), with two sessions per week. Data normality will be assessed using the Shapiro-Wilk test. In case of normal distribution, a one-way repeated measures analysis of variance will be implemented to test for differences in baseline values. A mixed model then will be applied for each dependent variable. In case of non-normal data distribution, a Kruskal-Wallis test will be implemented to test for differences in baseline values. Next, the Friedman test will be used to analyze repeated measures. Within- and between-group effect sizes will be calculated using Cohen's d for each outcome. Finally, the minimal clinically important difference will be analyzed with distribution-based methods. DISCUSSION To our knowledge, this will be the first trial to investigate BFR-RT in patients with cirrhosis and evaluate the effects on neuromuscular parameters, functional performance, disease severity, and quality of life outcomes. TRIAL REGISTRATION Brazilian Clinical Trials Registry (ReBec): RBR-395mfw. Registered on 25 August 2018.
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Affiliation(s)
- Sanmy Rocha Nóbrega
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Federal University of São Carlos - UFSCar, Rod. Washington Luiz, km 235 - SP 310, São Carlos, SP, CEP 13565-905, Brazil
| | - Silvana Gama Florencio Chachá
- Department of Medicine, Federal University of São Carlos - UFSCar, Rod. Washington Luiz, km 235 - SP 310, São Carlos, SP, CEP 13565-905, Brazil
| | - Cleiton Augusto Libardi
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Federal University of São Carlos - UFSCar, Rod. Washington Luiz, km 235 - SP 310, São Carlos, SP, CEP 13565-905, Brazil.
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Abe T, Dankel S, Spitz RW, Buckner SL, Wong V, Viana RB, Bell ZW, Loenneke JP. Does resistance training increase aponeurosis width? The current results and future tasks. Eur J Appl Physiol 2020; 120:1489-1494. [PMID: 32468284 DOI: 10.1007/s00421-020-04400-x] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/14/2020] [Accepted: 05/18/2020] [Indexed: 11/25/2022]
Abstract
PURPOSE The aponeurosis, a sheet of fibrous tissue, is the deep and superficial fascia where muscle fibers attach in pennate muscles. It is quite possible that the aponeurosis size increases in response to resistance training-induced fiber hypertrophy due to an increase in connection area. As a result, it leads to an increase in anatomical muscle cross-sectional area. However, attention has not been paid to aponeurosis area changes. This review sought to determine whether muscle hypertrophy changes aponeurosis width following short-term resistance training using an equation we modified [post/pre changes in aponeurosis width (AWpost/pre) = post/pre changes in anatomical cross-sectional area (CSApost/pre) ÷ post/pre changes in pennation angle (PApost/pre) ÷ post/pre changes in fascicle length (FLpost/pre)]. METHODS A search using two electronic databases (PubMed and Google Scholar) was conducted. Nine studies measured CSApost/pre, PApost/pre, and FLpost/pre of the vastus lateralis muscle by ultrasound and magnetic resonance imaging. RESULTS There was a statistically significant 2.73 [95% CI 1.11, 4.36; p = 0.009] cm2 increase in CSApost/pre along with a statistically significant 1.21° [95% CI 0.44, 1.97; p = 0.002] increase in PApost/pre and a statistically significant 0.36 cm [95% CI 0.19, 0.54; p = 0.0002] increase in FLpost/pre. These results yield an estimated 1% reduction in aponeurosis width. CONCLUSION Our results suggest that while muscle CSA, pennation angle, and fascicle length all increase following short-term resistance training, the aponeurosis width is not altered.
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Affiliation(s)
- Takashi Abe
- Department of Health, Exercise Science, & Recreation Management, Kevser Ermin Applied Physiology Laboratory, The University of Mississippi, Turner Center, University, Oxford, MS, 38677, USA.
| | - Scott Dankel
- Department of Health and Exercise Science, Rowan University, Glassboro, NJ, 08028, USA
| | - Robert W Spitz
- Department of Health, Exercise Science, & Recreation Management, Kevser Ermin Applied Physiology Laboratory, The University of Mississippi, Turner Center, University, Oxford, MS, 38677, USA
| | - Samuel L Buckner
- Exercise Science Program, College of Education, University of South Florida, Tampa, FL, 33612, USA
| | - Vickie Wong
- Department of Health, Exercise Science, & Recreation Management, Kevser Ermin Applied Physiology Laboratory, The University of Mississippi, Turner Center, University, Oxford, MS, 38677, USA
| | - Ricardo B Viana
- Faculty of Physical Education and Dance, Federal University of Goiás, Goiânia, 74690-900, Brazil
| | - Zachary W Bell
- Department of Health, Exercise Science, & Recreation Management, Kevser Ermin Applied Physiology Laboratory, The University of Mississippi, Turner Center, University, Oxford, MS, 38677, USA
| | - Jeremy P Loenneke
- Department of Health, Exercise Science, & Recreation Management, Kevser Ermin Applied Physiology Laboratory, The University of Mississippi, Turner Center, University, Oxford, MS, 38677, USA
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Angleri V, Ugrinowitsch C, Libardi C. Are resistance training systems necessary to avoid a stagnation and maximize the gains muscle strength and hypertrophy? Sci Sports 2020. [DOI: 10.1016/j.scispo.2018.12.013] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/04/2023]
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Chaves TS, Pires de Campos Biazon TM, Marcelino Eder Dos Santos L, Libardi CA. Effects of resistance training with controlled versus self-selected repetition duration on muscle mass and strength in untrained men. PeerJ 2020; 8:e8697. [PMID: 32185108 PMCID: PMC7061915 DOI: 10.7717/peerj.8697] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/03/2019] [Accepted: 02/06/2020] [Indexed: 01/17/2023] Open
Abstract
The aim of this study was to compare the effect of self-selected repetition duration (SELF), with and without volume load (VL) equalized with controlled repetition duration (CON) on muscle strength and hypertrophy in untrained males. We used a within-subjects design in which 20 volunteers (age: 24.7 ± 2.9 years) had one leg randomly assigned to CON (i.e., 2 s concentric, 2 s eccentric) and the other to SELF or to self-selected repetition duration with equalized volume load (SELF-EV). One repetition maximum (1-RM) and muscle cross-sectional area (CSA) were measured at baseline (Pre) and after (Post) resistance training (RT; 2×/wk for 8 weeks). For the main study variables (1-RM and muscle CSA), a mixed-model analysis was performed, assuming repetition duration (SELF, SELF-EV and CON), and time (Pre and Post) as fixed factors and the subjects as random factor for each dependent variable (1-RM and CSA). All RT protocols showed significant increases in values of 1-RM from Pre (CON: 73.7 ± 17.6 kg; SELF: 75.9 ± 17.7 kg; and SELF-EV: 72.6 ± 16.9 kg) to Post (CON: 83.4 ± 19.9 kg, effect size (ES): 0.47; SELF: 84 ± 19.1 kg, ES: 0.43; and SELF-EV: 83.2 ± 19.9 kg, ES: 0.57, P < 0.0001). Muscle CSA values increased for all protocols from Pre (CON: 12.09 ± 3.14 cm2; SELF: 11.91 ± 3.71 cm2; and SELF-EV: 11.93 ± 2.32 cm2) to Post (CON: 13.03 ± 3.25 cm2, ES: 0.29; SELF: 13.2 ± 4.16 cm2, ES: 0.32; and SELF-EV: 13.2 ± 2.35 cm2, ES: 0.53, P < 0.0001). No significant differences between protocols were found for both 1-RM and CSA (P > 0.05). Performing RT with SELF, regardless of VL, was equally effective in inducing increases in muscle strength and hypertrophy compared to CON in untrained men.
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Affiliation(s)
- Talisson Santos Chaves
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos-UFSCar, São Carlos, São Paulo, Brazil
| | - Thaís Marina Pires de Campos Biazon
- Laboratory of Cardiopulmonary Physiotherapy-LACAP, Department of Physiotherapy, Federal University of São Carlos-UFSCar, São Carlos, São Paulo, Brazil
| | - Lucas Marcelino Eder Dos Santos
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos-UFSCar, São Carlos, São Paulo, Brazil
| | - Cleiton Augusto Libardi
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos-UFSCar, São Carlos, São Paulo, Brazil
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Carvalho L, Barroso R. Muscle thickness and strength adaptations in dominant and non-dominant upper limbs. J Sports Med Phys Fitness 2020; 60:809-813. [PMID: 32118388 DOI: 10.23736/s0022-4707.20.10048-3] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
BACKGROUND It is currently unknown if muscle growth and strength gain are similar in both dominant and non-dominant limbs of the same individual with the same training load. Therefore, the objective of this study was to analyze initial muscle size and strength levels in both upper limbs and compare changes in muscle size and strength between dominant and non-dominant upper limbs with a within-individual experimental design with high-load resistance training. METHODS Ten untrained participants performed six weeks of unilateral resistance training for upper limbs (i.e., elbow flexors) using 80% of 1 repetition maximum (1RM). Muscle thickness and 1RM were assessed before and after the training period. We used a two-way repeated measures ANOVA to compared changes between limbs, effect sizes (ES) were also calculated. RESULTS Muscle thickness and 1RM were not different between limbs at baseline. There was a main time effect for muscle thickness (P<0.0001; dominant: 10±4%, ES=0.83; non-dominant: 11±3%, ES=0.85) and 1RM (P<0.0001; dominant: 23±15%, ES=1.8; non-dominant: 30±17%, ES=1.9), but there was no interaction effect for muscle thickness (P=0.63) and 1RM (P=0.32). There was no difference between dominant and non-dominant limbs in volume load (ES=0.4; P=0.13). CONCLUSIONS Similar baseline strength level and muscle thickness, and training volume may explain similar adaptations observed. Within-individual design seems reliable to investigate training models as both limbs adapt similarly to the same stimulus.
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Affiliation(s)
- Leonardo Carvalho
- Department of Sport Sciences, School of Physical Education, University of Campinas (UNICAMP), Campinas, Brazil
| | - Renato Barroso
- Department of Sport Sciences, School of Physical Education, University of Campinas (UNICAMP), Campinas, Brazil -
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Freire GLM, da Silva Paulo JR, da Silva AA, Batista RPR, Alves JFN, do Nascimento Junior JRA. Body dissatisfaction, addiction to exercise and risk behaviour for eating disorders among exercise practitioners. J Eat Disord 2020; 8:23. [PMID: 32528680 PMCID: PMC7285560 DOI: 10.1186/s40337-020-00300-9] [Citation(s) in RCA: 11] [Impact Index Per Article: 2.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 09/21/2019] [Accepted: 05/18/2020] [Indexed: 12/12/2022] Open
Abstract
OBJECTIVE This study investigated the association between body dissatisfaction (BD), addiction to exercise and risk behaviors to eating disorders (EDs) among Brazilian exercise practitioners, besides comparing the variables according to sex, age group and modality. METHODS Participants were 60 exercice practitioners of fitness (n = 44) and crossfit (n = 16), with mean age of 26.58 ± 7.76 years. Data collection was conducted through Eating Attitudes Test-26 (EAT-26), Diagnosis of Orthorexia Questionnaire (ORTO-15), Body Shape Questionnaire (BSQ) and Scale of Dedication to Exercise (SDE). Data analysis was conducted through Kolmogorov-Smirnov and independent t tests, Pearson correlation, and Path Analysis (p < .05). RESULTS Main results showed the association between BD, addiction to exercise and risk behaviour for EDs. Further, individuals dissatisfied with their bodies showed higher level of addiction to exercise and risk behavior for EDs. Furthermore, women showed higher presence of BD than men, and fitness participants reported higher presence of addiction to exercise than crossfit practitioners. CONCLUSIONS This study revealed that BD seems to be a determinant factor for risk behavior for ED's and addiction to exercise among fitness and crossfit particpants.
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Affiliation(s)
- Gabriel Lucas Morais Freire
- postgraduate programme in physical education, University Federal do Vale do São Francisco, Petrolina, Brazil
| | | | - Adson Alves da Silva
- postgraduate programme in physical education, University Federal do Vale do São Francisco, Petrolina, Brazil
| | | | | | - José Roberto Andrade do Nascimento Junior
- postgraduate programme in physical education, University Federal do Vale do São Francisco, Petrolina, Brazil.,postgraduate programme in psychology, University Federal do Vale do São Francisco, Petrolina, Brazil
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Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. INTERNATIONAL JOURNAL OF ENVIRONMENTAL RESEARCH AND PUBLIC HEALTH 2019; 16:E4897. [PMID: 31817252 PMCID: PMC6950543 DOI: 10.3390/ijerph16244897] [Citation(s) in RCA: 110] [Impact Index Per Article: 22.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Subscribe] [Scholar Register] [Received: 10/12/2019] [Revised: 11/29/2019] [Accepted: 12/03/2019] [Indexed: 12/15/2022]
Abstract
BACKGROUND Effective hypertrophy-oriented resistance training (RT) should comprise a combination of mechanical tension and metabolic stress. Regarding training variables, the most effective values are widely described in the literature. However, there is still a lack of consensus regarding the efficiency of advanced RT techniques and methods in comparison to traditional approaches. METHODS MEDLINE and SPORTDiscus databases were searched from 1996 to September 2019 for all studies investigating the effects of advanced RT techniques and methods on muscle hypertrophy and training variables. Thirty articles met the inclusion criteria and were consequently included for the quality assessment and data extraction. RESULTS Concerning the time-efficiency of training, the use of agonist-antagonist, upper-lower body supersets, drop and cluster sets, sarcoplasma stimulating training, employment of fast, but controlled duration of eccentric contractions (~2s), and high-load RT supplemented with low-load RT under blood flow restriction may provide an additional stimulus and an advantage to traditional training protocols. With regard to the higher degree of mechanical tension, the use of accentuated eccentric loading in RT should be considered. Implementation of drop sets, sarcoplasma stimulating training, low-load RT in conjunction with low-load RT under blood flow restriction could provide time-efficient solutions to increased metabolic stress. CONCLUSIONS Due to insufficient evidence, it is difficult to provide specific guidelines for volume, intensity of effort, and frequency of previously mentioned RT techniques and methods. However, well-trained athletes may integrate advanced RT techniques and methods into their routines as an additional stimulus to break through plateaus and to prevent training monotony.
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Affiliation(s)
- Michal Krzysztofik
- Institute of Sport Sciences, Jerzy Kukuczka Academy of Physical Education in Katowice, ul. Mikolowska 72a, 40-065 Katowice, Poland; (M.W.); (G.W.); (A.G.)
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Padilha UC, Vieira A, Vieira DCL, Lima FDD, Junior VAR, Tufano JJ, Bottaro M. Could inter-set stretching increase acute neuromuscular and metabolic responses during resistance exercise? Eur J Transl Myol 2019; 29:8579. [PMID: 31908750 PMCID: PMC6926438 DOI: 10.4081/ejtm.2019.8579] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.2] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/26/2019] [Accepted: 10/19/2019] [Indexed: 11/23/2022] Open
Abstract
This study investigated the acute effects of inter-set static stretching (ISS) during resistance exercise (RE) on the subsequent neuromuscular and metabolic responses. Twelve resistance-trained men performed three different knee extension RE protocols comprised of seven sets of 10 repetitions in a counterbalanced fashion. The three protocols were: 1) ISS (subjects performed 25 sec of quadriceps stretching between sets during 40 sec rest interval); 2) control (CON, subject passively rested between sets for 40 sec); 3) traditional (TRA, subject passively rested between sets for 120 sec). Total work was lower (p < 0.05) in ISS than CON and TRA (p <0.05). The fatigue index was greater (p < 0.05) in ISS compared with CON and TRA. ISS also resulted in lower (p < 0.05) electromyography (EMG) amplitude during the 6th and 7th sets compared with TRA. Additionally, EMG frequency was lower (p < 0.05) from the 3rd to 5th sets during ISS compared to CON, and from the 3rd to 7th sets compared to TRA. Muscle swelling and blood lactate similarly increased (p > 0.05) in response to all protocols. These results indicate that ISS negatively impacts neuromuscular performance, and does not increase the metabolic stress compared to passive rest intervals.
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Affiliation(s)
| | - Amilton Vieira
- Physical Education College, University of Brasilia, DF, Brazil
| | - Denis Cesar Leite Vieira
- Physical Education College, University of Brasilia, DF, Brazil
- Department of Physical Education, UDF - University, Brasilia, DF, Brazil
| | | | - Valdinar Araújo Rocha Junior
- National Police Academy, Brasilia, DF, Brazil
- Department of Electrical Engineering, University of Brasilia, DF, Brazil
| | - James J Tufano
- Faculty of Physical Education and Sport, Charles University, Prague, Czech Republic
| | - Martim Bottaro
- Physical Education College, University of Brasilia, DF, Brazil
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Damas F, Angleri V, Phillips SM, Witard OC, Ugrinowitsch C, Santanielo N, Soligon SD, Costa LAR, Lixandrão ME, Conceição MS, Libardi CA. Myofibrillar protein synthesis and muscle hypertrophy individualized responses to systematically changing resistance training variables in trained young men. J Appl Physiol (1985) 2019; 127:806-815. [DOI: 10.1152/japplphysiol.00350.2019] [Citation(s) in RCA: 22] [Impact Index Per Article: 4.4] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/16/2022] Open
Abstract
The manipulation of resistance training (RT) variables is used among athletes, recreational exercisers, and compromised populations (e.g., elderly) attempting to potentiate muscle hypertrophy. However, it is unknown whether an individual’s inherent predisposition dictates the RT-induced muscle hypertrophic response. Resistance-trained young [26 (3) y] men ( n = 20) performed 8 wk unilateral RT (2 times/wk), with 1 leg randomly assigned to a standard progressive RT [control (CON)] and the contralateral leg to a variable RT (VAR; modulating exercise load, volume, contraction type, and interset rest interval). The VAR leg completed all 4 RT variations every 2 wk. Bilateral vastus lateralis cross-sectional area (CSA) was measured, pre- and post-RT and acute integrated myofibrillar protein synthesis (MyoPS) rates were assessed at rest and over 48 h following the final RT session. Muscle CSA increase was similar between CON and VAR ( P > 0.05), despite higher total training volume (TTV) in VAR ( P < 0.05). The 0–48-h integrated MyoPS increase postexercise was slightly greater for VAR than CON ( P < 0.05). All participants were considered “responders” to RT, although none benefited to a greater extent from a specific protocol. Between-subjects variability (MyoPS, 3.30%; CSA, 37.8%) was 40-fold greater than the intrasubject (between legs) variability (MyoPS, 0.08%; CSA, 0.9%). The higher TTV and greater MyoPS response in VAR did not translate to a greater muscle hypertrophic response. Manipulating common RT variables elicited similar muscle hypertrophy than a standard progressive RT program in trained young men. Intrinsic individual factors are key determinants of the MyoPS and change in muscle CSA compared with extrinsic manipulation of common RT variables. NEW & NOTEWORTHY Systematically manipulating resistance training (RT) variables during RT augments the stimulation of myofibrillar protein synthesis (MyoPS) and training volume but fails to potentiate muscle hypertrophy compared with a standard progressive RT. Any modest further MyoPS increase and higher training volumes do not reflect in a greater hypertrophic response. Between-subject variability was 40-fold greater than the variability promoted by extrinsic manipulation of RT variables, indicating that individual intrinsic factors are stronger determinants of the hypertrophic response.
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Affiliation(s)
- Felipe Damas
- MUSCULAB–Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
| | - Vitor Angleri
- MUSCULAB–Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
| | | | - Oliver C. Witard
- Centre for Human and Applied Physiological Sciences, School of Basic and Medical Biosciences, Faculty of Life Sciences and Medicine, King’s College London, London, United Kingdom
| | - Carlos Ugrinowitsch
- School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
| | - Natalia Santanielo
- MUSCULAB–Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
| | - Samuel D. Soligon
- MUSCULAB–Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
| | - Luiz A. R. Costa
- School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
| | - Manoel E. Lixandrão
- School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
| | - Miguel S. Conceição
- School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
| | - Cleiton A. Libardi
- MUSCULAB–Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
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Durguerian A, Piscione J, Mathieu B, Lacome M. Integrating Strength and Power Development in the Long-Term Athletic Development of Young Rugby Union Players: Methodological and Practical Applications. Strength Cond J 2019. [DOI: 10.1519/ssc.0000000000000452] [Citation(s) in RCA: 4] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/15/2022]
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De Oliveira RM, Ugrinowitsch C, Kingsley JD, Da Silva DG, Bittencourt D, Caruso FR, Borghi-Silva A, Libardi CA. Effect of individualized resistance training prescription with heart rate variability on individual muscle hypertrophy and strength responses. Eur J Sport Sci 2019; 19:1092-1100. [PMID: 30702985 DOI: 10.1080/17461391.2019.1572227] [Citation(s) in RCA: 4] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/09/2023]
Abstract
The aim of the present study was to investigate if resistance training (RT), performed with individualized recovery between sessions (RT-IND), promotes greater gains in strength and muscle mass and reduces the variability on adaptations compared to RT with fixed recovery intervals (RT-FIX). Twenty young men (age 21.9 ± 3.3 years) were randomized in the RT-IND and RT-FIX groups. Five days before the beginning of the training, measurements of the root mean square of successive R-R intervals differences (RMSSD) values of each individual were performed to establish the baseline values. Before each RT session, the RMSSD values determined whether the participants from RT-IND protocol were recovered from the previous session. Participants performed the RT session only if RMSSD values had returned to the baseline, otherwise they had to wait for an additional 24 h. RT-FIX performed an RT session every 48 h. Muscle strength was measured by one-maximal repetition (1-RM) test and muscle cross-section area (CSA) of the vastus laterals by ultrasonography were assessed pre- and post-training. 1-RM values increased significantly from pre to post-training for both groups (RT-IND: 30% and RT-FIX: 42%, main time effect, P < 0001), with no significant difference between groups. Muscle CSA increased significantly from pre to post-training (RT-IND: 15.7% and RT-FIX: 15.8%, main time effect, P < 0001), with no significant difference between groups. In conclusion, RT-IND did not increase the gains in muscle strength and mass neither reduce the variability in muscle adaptations when compared to the RT-FIX.
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Affiliation(s)
- Ramon Martins De Oliveira
- a MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education , Federal University of São Carlos (UFSCar) , São Carlos , Brazil
| | - Carlos Ugrinowitsch
- b School of Physical Education and Sport , University of São Paulo (USP) , São Paulo , Brazil
| | - James Derek Kingsley
- c Cardiovascular Dynamics Laboratory, Exercise Physiology , Kent State University , Kent , OH , USA
| | - Deivid Gomes Da Silva
- a MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education , Federal University of São Carlos (UFSCar) , São Carlos , Brazil
| | - Diego Bittencourt
- a MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education , Federal University of São Carlos (UFSCar) , São Carlos , Brazil
| | - Flávia Rossi Caruso
- d Cardiopulmonary Physiotherapy Laboratory, Physical Therapy Department , Federal University of São Carlos (UFSCar) , São Carlos , Brazil
| | - Audrey Borghi-Silva
- d Cardiopulmonary Physiotherapy Laboratory, Physical Therapy Department , Federal University of São Carlos (UFSCar) , São Carlos , Brazil
| | - Cleiton Augusto Libardi
- a MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education , Federal University of São Carlos (UFSCar) , São Carlos , Brazil
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Figueiredo VC, de Salles BF, Trajano GS. Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Med 2018; 48:499-505. [PMID: 29022275 DOI: 10.1007/s40279-017-0793-0] [Citation(s) in RCA: 83] [Impact Index Per Article: 13.8] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/21/2022]
Abstract
Resistance training is the most effective method to increase muscle mass. It has also been shown to promote many health benefits. Although it is deemed safe and of clinical relevance for treating and preventing a vast number of diseases, a time-efficient and minimal dose of exercise has been the focus of a great number of research studies. Similarly, an inverted U-shaped relationship between training dose/volume and physiological response has been hypothesized to exist. However, the majority of available evidence supports a clear dose-response relationship between resistance training volume and physiological responses, such as muscle hypertrophy and health outcomes. Additionally, there is a paucity of data to support the inverted U-shaped response. Although it may indeed exist, it appears to be much more plastic than previously thought. The overarching principle argued herein is that volume is the most easily modifiable variable that has the most evidenced-based response with important repercussions, be these muscle hypertrophy or health-related outcomes.
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Affiliation(s)
- Vandré Casagrande Figueiredo
- Center for Muscle Biology, University of Kentucky, Lexington, KY, USA. .,University of Kentucky, College of Health Sciences, Charles T. Wethington, Jr. Building, Room 401, Lexington, KY, 40536-0200, USA.
| | - Belmiro Freitas de Salles
- Physical Education Post-Graduation Program, Universidade Federal do Rio de Janeiro, Rio de Janeiro, RJ, Brazil
| | - Gabriel S Trajano
- School of Exercise and Nutrition Sciences, Institute of Health and Biomedical innovation, Queensland University of Technology, Brisbane, QLD, Australia
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Barcelos C, Damas F, Nóbrega SR, Ugrinowitsch C, Lixandrão ME, Marcelino Eder Dos Santos L, Libardi CA. High-frequency resistance training does not promote greater muscular adaptations compared to low frequencies in young untrained men. Eur J Sport Sci 2018; 18:1077-1082. [DOI: 10.1080/17461391.2018.1476590] [Citation(s) in RCA: 13] [Impact Index Per Article: 2.2] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/14/2022]
Affiliation(s)
- Cintia Barcelos
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, SP, Brazil
| | - Felipe Damas
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, SP, Brazil
| | - Sanmy Rocha Nóbrega
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, SP, Brazil
| | - Carlos Ugrinowitsch
- School of Physical Education and Sport, University of São Paulo – USP, São Paulo, SP, Brazil
| | - Manoel Emílio Lixandrão
- School of Physical Education and Sport, University of São Paulo – USP, São Paulo, SP, Brazil
| | - Lucas Marcelino Eder Dos Santos
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, SP, Brazil
| | - Cleiton Augusto Libardi
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos – UFSCar, São Carlos, SP, Brazil
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Ribeiro AS, Aguiar AF, Schoenfeld BJ, Nunes JP, Cavalcante EF, Cadore EL, Cyrino ES. Effects of Different Resistance Training Systems on Muscular Strength and Hypertrophy in Resistance-Trained Older Women. J Strength Cond Res 2018; 32:545-553. [DOI: 10.1519/jsc.0000000000002326] [Citation(s) in RCA: 19] [Impact Index Per Article: 3.2] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/28/2022]
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