Resistance training induces similar adaptations of upper and lower-body muscles between sexes

The effects of eccentric phase tempo in squats on hypertrophy, strength, and contractile properties of the quadriceps femoris muscle

Introduction

The aim of the present study was to investigate the effects of eccentric phase tempo in squats on hypertrophy, strength, and contractile properties of the quadriceps femoris (QF) muscle.

Methods

Eighteen participants (10 males and 8 females, age 24.0 ± 1.7 years) with no resistance training (RT) experience in the last 8 months were randomized into two groups, each following a 7 week squat resistance training (RT) protocol with either a fast eccentric (FE, 1 s eccentric/0 s isometric/1 s concentric/0 s isometric) or slow eccentric (SE, 4 s eccentric/0 s isometric/1 s concentric/0 s isometric) tempo. The training intensity (60%-70% RM), the number of sets (3-4), and the rest intervals (120 s) were consistent in both groups. The study measured changes in quadriceps cross-sectional area (CSA), one-repetition maximum (1RM) strength, and muscle contractile properties such as contraction time (Tc) and radial displacement (Dm), using tensiomyography (TMG). An ANCOVA model with baseline values as covariates was used to examine between-group differences.

Results

Results showed significant strength gains in both groups, with the SE group achieving greater 1RM increases (effect size [ES] = 1.60 vs 0.99, p < 0.05). CSA increased for all QF muscles; however, the SE group exhibited significantly higher hypertrophy in the vastus lateralis (ES = 1.74 vs. 1.37, p < 0.05). TMG analysis revealed decreased Dm in the rectus femoris for both groups (p < 0.05), while Tc significantly (ES = 1.33, p < 0.01) increased in the SE group.

Discussion

These findings suggest that slower eccentric tempo in RT may optimize vastus lateralis hypertrophy and enhance strength while promoting muscle fiber-type specificity, contributing to the understanding of eccentric training's role in muscle adaptation.

Sex-based differences in physical and psychological recovery, and return to sport, following anterior cruciate ligament reconstruction

BACKGROUND

A robust comparison of the recovery pathway between sexes after anterior cruciate ligament reconstruction (ACLR) is lacking. This study investigated sex-based differences in physical and psychological recovery, and return to sport (RTS), after ACLR.

METHODS

104 community-level patients underwent ACLR. Patients were evaluated at 6-, 12- and 24-months with the Anterior Cruciate Ligament Return to Sport after Injury Scale (ACL-RSI), International Knee Documentation Committee (IKDC) form and Tegner Activity Scale (TAS), a 4-hop test battery including the 6-meter timed hop (6MTH) and the single (SHD), triple (THD) and triple crossover (TCHD) hop tests for distance, and peak isokinetic knee extensor and flexor torque. Sex-based differences were assessed, while regression analysis modelled the relationship between patient characteristics and outcomes, with 24-month psychological readiness to RTS.

RESULTS

All PROMS improved (p < 0.05), with males reporting higher 24-month ACL-RSI (p = 0.002), IKDC (p = 0.007) and TAS (p = 0.005) scores. A greater percentage of males returned to pivoting sports at 24 months (p = 0.030, males 60.0%, females 40.8%). Males demonstrated higher knee extensor strength LSIs at 6 (p = 0.037) and 24 (p = 0.047) months, and higher knee flexor strength LSIs at 6 (p = 0.007) and 12 (p = 0.002) months. IKDC knee scores (β = 24.9; 95% CI, 10.8 to 35.0), male sex (β = 12.2; 95% CI, 3.9 to 20.4) and the 6MTH LSI (β = 1.31; 95% CI, 0.6 to 2.1) were associated with the ACL-RSI.

CONCLUSIONS

In community-level ACLR patients, females demonstrated lower physical performance recovery, subjective function and psychological readiness, as well as a lower rate of RTS.

Optimizing Resistance Training for Sprint and Endurance Athletes: Balancing Positive and Negative Adaptations

Resistance training (RT) triggers diverse morphological and physiological adaptations that are broadly considered beneficial for performance enhancement as well as injury risk reduction. Some athletes and coaches therefore engage in, or prescribe, substantial amounts of RT under the assumption that continued increments in maximal strength capacity and/or muscle mass will lead to improved sports performance. In contrast, others employ minimal or no RT under the assumption that RT may impair endurance or sprint performances. However, the morphological and physiological adaptations by which RT might impair physical performance, the likelihood of these being evoked, and the training program specifications that might promote such impairments, remain largely undefined. Here, we discuss how selected adaptations to RT may enhance or impair speed and endurance performances while also addressing the RT program variables under which these adaptations are likely to occur. Specifically, we argue that while some myofibrillar (muscle) hypertrophy can be beneficial for increasing maximum strength, substantial hypertrophy can lead to macro- and microscopic adaptations such as increases in body (or limb) mass and internal moment arms that might, under some conditions, impair both sprint and endurance performances. Further, we discuss how changes in muscle architecture, fiber typology, microscopic muscle structure, and intra- and intermuscular coordination with RT may maximize speed at the expense of endurance, or maximize strength at the expense of speed. The beneficial effect of RT for sprint and endurance sports can be further improved by considering the adaptive trade-offs and practical implications discussed in this review.

Analysis of combinatory effects of free weight resistance training and a high-protein diet on body composition and strength capacity in postmenopausal women - A 12-week randomized controlled trial

BACKGROUND

Menopause has a significant impact on the endocrine system of middle-aged women, resulting in a loss of skeletal muscle mass (SMM), changes in fat mass (FM) and a reduction in strength capacity. Resistance training (RT) and a high-protein diet (HPD) are effective methods for maintaining or increasing SMM. This study aims to determine the effects of HPD and RT on body composition, muscle thickness and strength capacity in postmenopausal women.

METHODS

In total 55 healthy postmenopausal women (age: 58.2 ± 5.6 years, weight 69.1 ± 9.6 kg, height 166.5 ± 6.5 cm) successfully participated in the study. The women were randomly assigned to either group: training + protein (2.5 g/kg fat-free mass (FFM)) (n = 15; TP); only training (n = 12; T); only protein (2.5 g/kg FFM) (n = 14; CP) or control (n = 14; C). TP and T performed RT for 12 weeks with three training sessions and five exercises each. CP and C were prohibited from training during the period. The main parameters analysed for body composition were FFM, SMM, FM, muscle thickness of the M. rectus femoris, M. biceps femoris, M. triceps brachii and M. biceps brachii muscles. Strength was tested using a dynamometer for grip strength and 1-RM in the squat (BBS) and deadlift (DL).

RESULTS

The SMM significantly increased by RT (TP: (Δ+1.4 ± 0.9 kg; p < 0.05; d = 0.4; T: Δ+1.2 ± 1.3kg; p < 0.05; d = 0.3) and FM could be reduced only in T: (Δ-2.4 ± 2.9 kg; p < 0.05; d = 0.3). In muscle thickness a significant increase in the M. biceps brachii in both training groups (TP: (Δ+0.4 ± 0.3 cm; p < 0.05; d = 1.6; T: (Δ+0.3 ± 0.3 cm; p < 0.05; d = 0.9) and in M. biceps femoris only in TP (Δ+0.3 ± 0.4 cm; p < 0.05; d = 0.9) were observed. HPD without training does not affect body composition, A significant increase in grip strength (TP: Δ+4.7 ± 2.4 kg; (p < 0.05; d = 1.5; T: (Δ+3.6 ± 3.0 kg; p < 0.05; d = 0.8), in BBS (TP: (Δ+30.0 ± 14.2 kg; p < 0.05; d = 1.5; T: (Δ+34.0 ± 12.0 kg; p < 0.05; d = 2.4) and in DL (TP: (Δ+20.8 ± 10.3 kg; p < 0.05; d = 1.6; T: (Δ+22.1 ± 7.6 kg; p < 0.05; d = 2.0) was observed in both training groups. The CP also recorded a significant increase in the BBS (Δ+7.5 ± 5.4 kg; p < 0.05; d = 0.4) and in DL (Δ+5.5 ± 7.7 kg; p < 0.05; d = 0.5). No significant differences were detected for TP and T for any of the parameters.

CONCLUSION

The results indicate that RT enhances body composition and strength capacity in postmenopausal women and is a preventive strategy against muscle atrophy. Besides HPD without training has a trivial significant effect on BBS and DL. HPD with RT has no clear additive effect on body composition and strength capacity. Further studies are needed to confirm these observations.

Sexual dimorphisms in skeletal muscle: current concepts and research horizons

The complex compositional and functional nature of skeletal muscle makes this organ an essential topic of study for biomedical researchers and clinicians. An additional layer of complexity is added with the consideration of sex as a biological variable. Recent research advances have revealed sexual dimorphisms in developmental biology, muscle homeostasis, adaptive responses, and disorders relating to skeletal muscle. Many of the observed sex differences have hormonal and molecular mechanistic underpinnings, whereas others have yet to be elucidated. Future research is needed to investigate the mechanisms dictating sex-based differences in the various aspects of skeletal muscle. As such, it is necessary that skeletal muscle biologists ensure that both female and male subjects are represented in biomedical and clinical studies to facilitate the successful testing and development of therapeutics for all patients.

A botanical extract blend of Mangifera indica and Sphaeranthus indicus combined with resistance exercise training improves muscle strength and endurance over exercise alone in young men: a randomized, blinded, placebo-controlled trial

Resistance exercise training (RET) is used to improve muscular strength and function. This study tested the hypothesis that RET alongside daily supplementation of a Sphaeranthus indicus and Mangifera indica extract blend (SMI) would augment bench press (BP) and leg extension (LE) strength and repetitions to failure (RTF) compared to RET alone. Ninety-nine men (age 22 ± 3) completed the trial after randomization into one of four groups: (A1) 425 mg SMI plus one RET set; (A2) 850 mg SMI plus one RET set; (P1) placebo plus one RET set; and (P2) placebo plus two RET sets. RET sets were 6-8 BP and LE repetitions at 80% of a progressive one repetition maximum (1-RM), performed 3x/week for 8 weeks. Strength and RTF were evaluated at baseline and days 14, 28, and 56 while serum values of total testosterone (TT), free testosterone (FT), and cortisol (C) values were evaluated at baseline and day 56. RET significantly (p < 0.05) increased 1-RM, RTF, and T measures above baselines regardless of group assignment, but the increases were greater in the supplemented groups. At week 8, A1 bench pressed more than P1 (71.5.5 ± 17.5 kg vs. 62.0 ± 15.3 kg, p = 0.003), while A2 pressed 13.8 ± 3.0 kg more (95% CI 5.7-21.8, p < 0.001) than P1 and 9.9 ± 13.0 kg more (95% CI 1.7-18.2, p = 0.01) than P2. Also at week 8, the mean LE 1-RM of A1 (159.4 ± 22.6 kg) and A2 (162.2 ± 22.9 kg) was greater (p < 0.05) than that of P1 (142.2 ± 25.6 kg) and P2 (146.5 ± 19.7 kg). Supplementation improved RTF, TT, and FT values over those measured in exercise alone (p < 0.05), while C levels in A2 (9.3 ± 3.8 μg/dL) were lower than P2 (11.7 ± 3.8 μg/dL, p < 0.05). Daily supplementation with SMI was well tolerated and may help optimize muscle adaptive responses to RET in men.

The Effects of Resistance Training on Sport-Specific Performance of Elite Athletes: A Systematic Review with Meta-Analysis

This systematic review examines the influence of resistance training (RT) on the performance outcomes of elite athletes. Adhering to PRISMA guidelines, a comprehensive search across PubMed, Scopus, SPORTDiscus, and Web of Science databases was conducted, considering studies up to November 19, 2023. The inclusion criteria were elite athletes involved in high-level competitions. Studies were categorized by the competitive level among elite athletes, athlete's sex, performance outcomes, and a training modality with subgroup analyses based on these factors. Thirty-five studies involving 777 elite athletes were included. The results of the meta-analysis revealed a large and significant overall effect of RT on sport-specific performance (standardized mean difference, SMD = 1.16, 95% CI: 0.65, 1.66), with substantial heterogeneity (I2 = 84%). Subgroup analyses revealed differential effects based on the competitive level, the type of sport-specific outcomes, and sex. National elite athletes showed more pronounced (large SMD) benefits from RT compared to international elite athletes (small SMD). Global outcomes revealed a medium but non-significant (p > 0.05) SMD, while local outcomes showed a large SMD. Notably, female athletes exhibited a large SMD, though not reaching statistical significance (p > 0.05), probably due to limited study participants. No significant (p > 0.05) differences were found between heavy and light load RT. Resistance training is effective in improving sport-specific performance in elite athletes, with its effectiveness modulated by the competitive level, the type of the performance outcome, and athlete's sex. The findings underscore the need for personalized RT regimens and further research, particularly in female elite athletes, as well as advanced RT methods for international elite athletes.

The Biological Basis of Sex Differences in Athletic Performance: Consensus Statement for the American College of Sports Medicine

ABSTRACT

Biological sex is a primary determinant of athletic performance because of fundamental sex differences in anatomy and physiology dictated by sex chromosomes and sex hormones. Adult men are typically stronger, more powerful, and faster than women of similar age and training status. Thus, for athletic events and sports relying on endurance, muscle strength, speed, and power, males typically outperform females by 10%-30% depending on the requirements of the event. These sex differences in performance emerge with the onset of puberty and coincide with the increase in endogenous sex steroid hormones, in particular testosterone in males, which increases 30-fold by adulthood, but remains low in females. The primary goal of this consensus statement is to provide the latest scientific knowledge and mechanisms for the sex differences in athletic performance. This review highlights the differences in anatomy and physiology between males and females that are primary determinants of the sex differences in athletic performance and in response to exercise training, and the role of sex steroid hormones (particularly testosterone and estradiol). We also identify historical and nonphysiological factors that influence the sex differences in performance. Finally, we identify gaps in the knowledge of sex differences in athletic performance and the underlying mechanisms, providing substantial opportunities for high-impact studies. A major step toward closing the knowledge gap is to include more and equitable numbers of women to that of men in mechanistic studies that determine any of the sex differences in response to an acute bout of exercise, exercise training, and athletic performance.

Mechanisms of mechanical overload-induced skeletal muscle hypertrophy: current understanding and future directions

Mechanisms underlying mechanical overload-induced skeletal muscle hypertrophy have been extensively researched since the landmark report by Morpurgo (1897) of "work-induced hypertrophy" in dogs that were treadmill trained. Much of the preclinical rodent and human resistance training research to date supports that involved mechanisms include enhanced mammalian/mechanistic target of rapamycin complex 1 (mTORC1) signaling, an expansion in translational capacity through ribosome biogenesis, increased satellite cell abundance and myonuclear accretion, and postexercise elevations in muscle protein synthesis rates. However, several lines of past and emerging evidence suggest that additional mechanisms that feed into or are independent of these processes are also involved. This review first provides a historical account of how mechanistic research into skeletal muscle hypertrophy has progressed. A comprehensive list of mechanisms associated with skeletal muscle hypertrophy is then outlined, and areas of disagreement involving these mechanisms are presented. Finally, future research directions involving many of the discussed mechanisms are proposed.

Enhanced skeletal muscle contractile function and corticospinal excitability precede strength and architectural adaptations during lower-limb resistance training

PURPOSE

Evolving investigative techniques are providing greater understanding about the early neuromuscular responses to resistance training among novice exercisers. The aim of this study was to investigate the time-course of changes in muscle contractile mechanics, architecture, neuromuscular, and strength adaptation during the first 6-weeks of lower-limb resistance training.

METHODS

Forty participants: 22 intervention (10 males/12 females; 173.48 ± 5.20 cm; 74.01 ± 13.13 kg) completed 6-week resistance training, and 18 control (10 males/8 females; 175.52 ± 7.64 cm; 70.92 ± 12.73 kg) performed no resistance training and maintained their habitual activity. Radial muscle displacement (Dm) assessed via tensiomyography, knee extension maximal voluntary contraction (MVC), voluntary activation (VA), corticospinal excitability and inhibition via transcranial magnetic stimulation, motor unit (MU) firing rate, and muscle thickness and pennation angle via ultrasonography were assessed before and after 2, 4, and 6-weeks of dynamic lower-limb resistance training or control.

RESULTS

After 2-weeks training, Dm reduced by 19-25% in the intervention group; this was before any changes in neural or morphological measures. After 4-weeks training, MVC increased by 15% along with corticospinal excitability by 16%; however, there was no change in VA, corticospinal inhibition, or MU firing rate. After 6-weeks training there was further MVC increase by 6% along with muscle thickness by 13-16% and pennation angle by 13-14%.

CONCLUSION

Enhanced contractile properties and corticospinal excitability occurred before any muscle architecture, neural, and strength adaptation. Later increases in muscular strength can be accounted for by architectural adaptation.

The Effects of Resistance Training on Muscular Fitness, Muscle Morphology, and Body Composition in Elite Female Athletes: A Systematic Review

BACKGROUND

Well programmed strength and conditioning training is an indispensable part of the long-term training process for athletes in individual and team sports to improve performance and prevent injuries. Yet, there is a limited number of studies available that examine the effects of resistance training (RT) on muscular fitness and physiological adaptations in elite female athletes.

OBJECTIVES

This systematic review aimed to summarize recent evidence on the long-term effects of RT or combinations of RT with other strength-dominated exercise types on muscular fitness, muscle morphology, and body composition in female elite athletes.

MATERIALS AND METHODS

A systematic literature search was conducted in nine electronic databases (Academic Search Elite, CINAHL, ERIC, Open Access Theses and Dissertations, Open Dissertations, PsycINFO, PubMed/MEDLINE, Scopus, and SPORTDiscus) from inception until March 2022. Key search terms from the MeSH database such as RT and strength training were included and combined using the operators "AND," "OR," and "NOT". The search syntax initially identified 181 records. After screening for titles, abstracts, and full texts, 33 studies remained that examined the long-term effects of RT or combinations of RT with other strength-dominated exercise types on muscular fitness, muscle morphology, and body composition in female elite athletes.

RESULTS

Twenty-four studies used single-mode RT or plyometric training and nine studies investigated the effects of combined training programs such as resistance with plyometric or agility training, resistance and speed training, and resistance and power training. The training duration lasted at least 4 weeks, but most studies used ~ 12 weeks. Studies were generally classified as 'high-quality' with a mean PEDro score of 6.8 (median 7). Irrespective of the type or combination of RT with other strength-dominated exercise regimens (type of exercise, exercise duration, or intensity), 24 out of 33 studies reported increases in muscle power (e.g., maximal and mean power; effect size [ES]: 0.23 < Cohen's d < 1.83, small to large), strength (e.g., one-repetition-maximum [1RM]; ES: 0.15 < d < 6.80, small to very large), speed (e.g., sprint times; ES: 0.01 < d < 1.26, small to large), and jump performance (e.g., countermovement/squat jump; ES: 0.02 < d < 1.04, small to large). The nine studies that examined the effects of combined training showed significant increases on maximal strength (ES: 0.08 < d < 2.41, small to very large), muscle power (ES: 0.08 < d < 2.41, small to very large), jump and sprint performance (ES: 0.08 < d < 2.41, small to very large). Four out of six studies observed no changes in body mass or percentage of body fat after resistance or plyometric training or combined training (ES: 0.026 < d < 0.492, small to medium). Five out of six studies observed significant changes in muscle morphology (e.g., muscle thickness, muscle fiber cross-sectional area; ES: 0.23 < d < 3.21, small to very large). However, one study did not find any changes in muscle morphology (i.e., muscle thickness, pennation angle; ES: 0.1 < d < 0.19, small).

CONCLUSION

Findings from this systematic review suggest that RT or combined RT with other strength-dominated exercise types leads to significant increases in measures of muscle power, strength, speed, and jump performance in elite female athletes. However, the optimal dosage of programming parameters such as training intensity and duration necessary to induce large effects in measures of muscular fitness and their physiological adaptations remain to be resolved in female elite athletes.

Human and African ape myosin heavy chain content and the evolution of hominin skeletal muscle

Humans are unique among terrestrial mammals in our manner of walking and running, reflecting 7 to 8 Ma of musculoskeletal evolution since diverging with the genus Pan. One component of this is a shift in our skeletal muscle biology towards a predominance of myosin heavy chain (MyHC) I isoforms (i.e. slow fibers) across our pelvis and lower limbs, which distinguishes us from chimpanzees. Here, new MyHC data from 35 pelvis and hind limb muscles of a Western gorilla (Gorilla gorilla) are presented. These data are combined with a similar chimpanzee dataset to assess the MyHC I content of humans in comparison to African apes (chimpanzees and gorillas) and other terrestrial mammals. The responsiveness of human skeletal muscle to behavioral interventions is also compared to the human-African ape differential. Humans are distinct from African apes and among a small group of terrestrial mammals whose pelvis and hind/lower limb muscle is slow fiber dominant, on average. Behavioral interventions, including immobilization, bed rest, spaceflight and exercise, can induce modest decreases and increases in human MyHC I content (i.e. -9.3% to 2.3%, n = 2033 subjects), but these shifts are much smaller than the mean human-African ape differential (i.e. 31%). Taken together, these results indicate muscle fiber content is likely an evolvable trait under selection in the hominin lineage. As such, we highlight potential targets of selection in the genome (e.g. regions that regulate MyHC content) that may play an important role in hominin skeletal muscle evolution.

Does Back Squat Exercise Lead to Regional Hypertrophy among Quadriceps Femoris Muscles?

The present study investigated effects of squat resistance training on intermuscular hypertrophy of quadriceps femoris muscles (i.e., rectus femoris, RF; vastus intermedius, VI; vastus medialis, VM; and vastus lateralis, VL). Eighteen university students (age: 24.1 ± 1.7 years, 9 females) underwent 7 weeks of parallel squat training (2 days/week) preceded by a 2-week familiarization period. Squat strength (1RM) and cross-sectional area (CSA) of four quadriceps muscles were assessed at baseline and at the end of the study. At posttest, 1RM and CSA of quadriceps muscles significantly increased (p < 0.01), with moderate-to-large effect (ES = 1.25−2.11) for 1RM (8.33 ± 6.64 kg), VM CSA (0.12 ± 0.08 cm2), and VL CSA (0.19 ± 0.09 cm2) and small effect (ES = 0.89−1.13) for RF CSA (0.17 ± 0.15 cm2) and VI CSA (0.16 ± 0.18 cm2). No significant differences were found in the changes of CSA between muscles (F = 0.638, p = 0.593). However, the squat 1RM gain was significantly associated only with the changes in CSA of the VL muscle (r = 0.717, p < 0.001). The parallel squat resulted in significant growth of all quadriceps muscles. However, the novelty of this study is that the increase in strength is associated only with hypertrophy of the VL muscle.

Acute Responses to Resistance Training on Body Composition, Muscular Fitness and Flexibility by Sex and Age in Healthy War Veterans Aged 50-80 Years

Background: Although evidence suggests that resistance training should be prescribed as a method to enhance or maintain physical fitness, these findings are mostly based on research on younger men. Studies investigating responses by sex and age to resistance training, especially in war veterans aged ≥50 years, are lacking. Therefore, the main purpose of this study was to examine whether a 4-week resistance training program would have similar effects on body composition, muscular fitness, and flexibility in men and women aged 50−80 years. Methods: Seven-hundred and sixty-four participants were recruited and categorized into two groups each of men and women aged 50−64 and 65−80 years. The training intervention lasted 4 weeks and consisted of three 60 min sessions per week. All participants were tested for each of the following physical fitness components: body composition, push-ups in 30 s, chair-stands in 30 s, sit-ups in 30 s, and a sit-and-reach test. Results: Over the intervention period of 4 weeks, body weight (p = 0.002) and the percent of fat mass (p < 0.001) decreased, while the percent of lean mass (p < 0.001) in push-ups in 30 s (p < 0.001), chair-stands in 30 s (p < 0.001), sit-ups in 30 s (p < 0.001), and sit-and-reach (p < 0.001) increased. Significant time*age interactions were shown for push-ups in 30 s (F1,763 = 4.348, p = 0.038) and chair-stands in 30 s (F1,763 = 9.552, p = 0.002), where men and women aged 50−64 years exhibited larger time-induced changes compared to their older (65−80 yr) counterparts. Effect sizes were similar between sex- and age-specific groups. Conclusions: The 4-week resistance training produced similar pronounced positive effects on body composition, muscular fitness, and flexibility, while men and women aged 50−64 years displayed significantly larger improvements in upper and lower muscular fitness compared with their 65−80-year-old counterparts.