The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men

Effect of acute meal and long-term intake of a Mediterranean Diet providing different amounts of carbohydrates on physical performance and biomarkers in non-professional strength athletes

The study aims to evaluate the effect of an acute meal and long-term intake of Mediterranean Diet (MD) on different parameters such as strength, physical performance, body composition and blood markers in a group of non-professional athletes who practice a strength activity. Thirteen volunteers completed two 8-week dietary interventions in a randomised, cross-over design. Also an acute study was performed. Subjects received a MD High in carbohydrates, characterised by at least five portions of pasta/week and an average 55-60% of daily energy derived from carbohydrates, versus an MD reduced in carbohydrates, with less than two portions of pasta/week and an average of 40-45% of daily energy provided by carbohydrates. Mainly, data did not show significant differences for the parameters analysed, except for Elbow Flexor maximum voluntary contraction (p = .039). Results enlighten that increasing total carbohydrates intake, as typically in the MD, does not negatively affect physical performance, body composition and strength.

Resistance training modalities: comparative analysis of effects on physical fitness, isokinetic muscle functions, and core muscle biomechanics

Introduction

This study aimed to evaluate the effects of varied resistance training modalities on physical fitness components, body composition, maximal strength assessed by one-repetition maximum (1RM), isokinetic muscle functions of the shoulder and knee joints, and biomechanical properties of core muscles.

Methods

Forty participants were randomly assigned to four groups: control group (CG, n = 10), compound set training group (CSG, n = 10), pyramid set training group (PSG, n = 10), and superset training group (SSG, n = 10). Excluding the CG, the other three groups underwent an 8-week resistance training program, three sessions per week, at 60%-80% of 1RM intensity for 60-90 min per session. Assessments included body composition, physical fitness components, 1RM, isokinetic muscle functions, and biomechanical properties (muscle frequency, stiffness, etc.) of the rectus abdominis and external oblique muscles.

Results

The PSG demonstrated the most significant improvement in relative peak torque during isokinetic testing of the shoulder and knee joints. Compared to the CG, all exercise groups exhibited positive effects on back strength, sprint performance, 1RM, and core muscle biomechanics. Notably, the PSG showed superior enhancement in external oblique stiffness. However, no significant differences were observed among the exercise groups for rectus abdominis biomechanical properties.

Discussion

Structured resistance training effectively improved maximal strength, functional performance, and core muscle biomechanics. The pyramidal training modality conferred specific benefits for isokinetic muscle functions and external oblique stiffness, suggesting its efficacy in enhancing force production capabilities and core stability.

Effect of Combined Training With Balance, Strength, and Plyometrics on Physical Performance in Male Sprint Athletes With Intellectual Disabilities

Individuals with intellectual disabilities often face unique challenges in physical capabilities, making traditional training methods less effective for their specific needs. This study aimed to investigate the effect of combining balance, plyometric, and strength (CBPS) training with sprint training on physical performance in male athletes with intellectual disabilities. Twenty-seven participants were randomly assigned to either a CBPS group or a control group that only maintained their regular sprint training. Participants underwent pre- and posttraining tests, including measures of balance, jumping, agility, and sprinting ability. The results showed that the CBPS group demonstrated significant improvements (p < .05) in one-leg stance, crossover-hop jump, squat jump, countermovement jump, and 10- and 30-m sprint at posttraining compared with pretraining. CBPS training combined with sprinting significantly improves physical performance in male athletes with intellectual disabilities, suggesting implications for tailored training programs to enhance their physical fitness and overall health.

Anabolic myokine responses and muscular performance following 8 weeks of autoregulated compared to linear resistance exercise in recreationally active males

BACKGROUND

To date, no studies, to our knowledge, have compared the efficacy of autoregulated periodized and linear resistance exercises on anabolic myokines and muscular performance among recreationally active individuals. This study aimed to compare the effects of an 8-week autoregulated periodized resistance exercise (APRE) program with a linear resistance exercise (LRE) program on insulin-like growth factor-1 (IGF-1), follistatin (FST), myostatin (MST), body composition, muscular strength, and power in recreationally active males.

METHODS

Thirty males were randomly assigned to either the APRE group (n = 15) or the LRE group (n = 15). Participants completed training three times a week for 8 weeks. The outcome measures included serum IGF-1, FST, MST, muscular strength (isometric knee extension and handgrip), power (vertical jump), lean body mass, and fat mass.

RESULTS

IGF-1 circulating levels increased over time following APRE (34%) and with no significant change following LRE (~-1%). There were no significant differences over time or between groups for FST or MST. Muscular strength (knee extension [21.5 vs. ~16%] and handgrip [right: 31 vs. 25%; left: 31.7 vs. 28.8%]) and power (~ 33 vs. ~26%) significantly increased to a greater extent following APRE compared to LRE. Interestingly, the results revealed that lean body mass increased over time only after APRE (~ 3%), but not LRE.

CONCLUSION

These findings suggest that APRE may be more effective than LRE in increasing muscular strength, power, and lean body mass, as well as circulating IGF-1 levels, in recreationally active males. The observed differences may be attributed to the increased training volume associated with APRE. However, further research is needed to directly assess muscle protein synthesis.

Effects of Low-Load, High-Repetition Resistance Training on Maximum Muscle Strength and Muscle Damage in Elite Weightlifters: A Preliminary Study

This study aimed to assess the impact of different resistance training (RT) loads and repetition on muscle damage, intramuscular anabolic signaling, and maximal muscle strength (MMS) in weightlifters. Eighteen male weightlifters were randomly assigned to 8 weeks of supervised RT regimes: high-load, low-repetition (HL), low-load, high-repetition (LH), and combination of HL and LH (COMBI). All groups exhibited a significant increase in skeletal muscle mass (SMM) and growth hormone levels, which ultimately contributed to improvement in MMS as indicated by 1-repetition maximum in the back squat and back muscle strength. Notably, while there were no significant changes in the mTOR protein, the phosphorylation of phosphorylation of p70 ribosomal protein S6 kinase 1 (p70S6K1), eukaryotic initiation factor 4E-binding protein 1 (4E-BP1), and eukaryotic elongation factor 2 (eEF2), which are involved in muscle cell growth, was significantly affected by the different training regimens. More importantly, LH-RT led to a significant reduction in muscle damage markers, creatine kinase (CK) and lactate dehydrogenase (LDH), suggesting reduced recovery time and fatigue. Our results demonstrated that the LH-RT paradigm could be a viable alternative for weightlifters to enhance MMS and muscle hypertrophy similar to HL-RT, while reducing RT-induced muscle damage, ultimately contributing to the enhancement of exercise performance.

Muscle hypertrophy training does not suppress the GH/IGF axis in young adult males

PURPOSE

This study aimed to analyze the expression of the IGF type-1 receptor gene (IGF-1r) and IGF-I, GH, testosterone, and IGFBP-3 concentrations in young people subjected to 10 weeks of muscle hypertrophy training.

METHODS

IGF-1r expression, serum concentrations of IGF-I, IGFBP-3, GH, and total testosterone, as well as body composition, fat percentage, and body mass index, were determined for 22 healthy young males at three moments of resistance training (first, fifth, and tenth week of training).

RESULTS

Throughout the 10 weeks of training, a reduction was observed in the relative expression of the IGF-1r gene (2-ΔΔCT) and an increase in IGF-I and GH concentrations. A reduction in total testosterone concentrations was detected during the recovery period in the fifth week. The IGFBP-3 concentrations did not change throughout the training.

CONCLUSIONS

The resistance training protocol prescribed for muscle hypertrophy did not suppress the GH-IGF-I axis, but it did cause alterations in IGF-1r gene expression and in IGF-I kinetics compatible with increased IGF bioactivity.

Resistance training alters body composition in middle-aged women depending on menopause - A 20-week control trial

BACKGROUND

Resistance training (RT) is effective in counteracting the age- and menopause-related loss of muscle mass (MM) and strength in middle-aged women (40-60 years). Research on RT with free weights is limited in pre- and post-menopausal women. Based on this, a 20-week training intervention was conducted with this population to investigate the effects of systematic RT with free weights on strength capacity and body composition.

METHOD

Forty-one healthy women (52.0 ± 3.6 years) participated in this study. After 10-week control phase (no RT, T0-T1) followed by a 10-week intervention phase (T1-T2) with RT twice a week and 6-8 sets of each muscle per week. Subjects were randomly assigned to a low-intensity (50% 1-RM) or moderate-intensity (75% 1-RM) RT group and divided into pre-menopausal and post-menopausal according to their hormone profile. Fat-free mass (FFM), MM, fat mass (FM), muscle thickness (Vastus lateralis (VL), Rectus femoris (RF), Triceps brachii (TB)), grip strength, 1-RM squat and bench press were assessed before and after each phase. Statistical analysis was performed using a linear mixed model to account for fixed (time and group) and random (individual) effects.

RESULTS

A total of 31 women successfully completed the study. No injuries occurred during the intervention. Significant increases in 1-RM squat and bench press were observed in all groups. No interaction effect was observed for the strength parameters. In pre-menopausal women, FFM, MM and RF muscle thickness increased significantly, while VL showed a trend. These effects were not present in post-menopausal women regardless of RT intensity.

CONCLUSION

RT with free weight is safe and effective for middle-aged women to increase 1-RM. Hypertrophy effects were found exclusively in pre-menopausal women. To achieve hypertrophy and/or body composition changes in post-menopausal women, larger training volumes (> 6-8 sets/muscle per week) are likely required.

Long-Term Neurophysiological Adaptations to Strength Training: A Systematic Review With Cross-Sectional Studies

ABSTRACT

Santos, PDG, Vaz, JR, Correia, J, Neto, T, and Pezarat-Correia, P. Long-term neurophysiological adaptations to strength training: a systematic review with cross-sectional studies. J Strength Cond Res 37(10): 2091-2105, 2023-Neuromuscular adaptations to strength training are an extensively studied topic in sports sciences. However, there is scarce information about how neural mechanisms during force production differ between trained and untrained individuals. The purpose of this systematic review is to better understand the differences between highly trained and untrained individuals to establish the long-term neural adaptations to strength training. Three databases were used for the article search (PubMed, Web of Science, and Scopus). Studies were included if they compared groups of resistance-trained with untrained people, aged 18-40 year, and acquired electromyography (EMG) signals during strength tasks. Twenty articles met the eligibility criteria. Generally, strength-trained individuals produced greater maximal voluntary activation, while reducing muscle activity in submaximal tasks, which may affect the acute response to strength training. These individuals also presented lower co-contraction of the antagonist muscles, although it depends on the specific training background. Global intermuscular coordination may be another important mechanism of adaptation in response to long-term strength training; however, further research is necessary to understand how it develops over time. Although these results should be carefully interpreted because of the great disparity of analyzed variables and methods of EMG processing, chronic neural adaptations seem to be decisive to greater force production. It is crucial to know the timings at which these adaptations stagnate and need to be stimulated with advanced training methods. Thus, training programs should be adapted to training status because the same stimulus in different training stages will lead to different responses.

Yusof S. The Predictive Ability of Total Genotype Score and Serum Metabolite Markers in Power-Based Sports Performance Following Different Strength Training Intensities — A Pilot Study

Muscular power is one of the factors that contribute to an athlete’s performance. This study aimed to explore the predictive ability of total genotype score (TGS) and serum metabolite markers in power-based sports performance following different strength training (ST) intensities. We recruited 15 novice male field hockey players (age = 16.27 ± .12 years old, body mass index = 22.57 ± 2.21 kg/m2) and allocated them to; high-intensity strength training (HIST, n=5), moderate intensity strength (MIST, n=5), and control group (C, n=5). Both training groups completed an eight-week ST intervention. Pre- and post-training muscular power (vertical jump) was measured. The participants were genotyped for; ACE (rs1799752), ACTN3 (rs1815739), ADRB3 (rs4994), AGT (rs699), BDKRB2 (rs1799722), PPARA (rs4253778), PPARGC1A (rs8192678), TRHR (rs7832552), and VEGF (rs1870377). TGS was calculated to annotate for strength-power (STP) and endurance (END) qualities. Subsequently, serum metabolomics analysis was conducted using Liquid chromatography-mass spectrometry Quadrupole-Time-of-Flight (LC-MS QTOF) to profile differentially expressed metabolite changes induced by training. Multiple regression analysis was conducted to explore the ability of TGS and differentially expressed metabolite markers to predict muscular power changes following the intervention. Multiple Regression revealed that only TGS STP might be a significant predictor of muscular power changes following MIST (adjusted R2=.906, p<.05). Additionally, ST also resulted in significant muscular power improvement (p<.05) and perturbation of the sphingolipid metabolism pathway (p<.05). Therefore, selected gene variants may influence muscular power. Therefore, STP TGS might be able to predict muscular power changes following MIST.

Differences in Adolescent's Cardiometabolic Health: A Comparison Regarding Guided Team and Endurance Sports

Physical exercise can induce changes in gas exchange and ventilation kinetics. Of these, some will lead to various adaptations which can influence performance and health. We conducted a single-center observational study on 40 participants. Of them, 20 participants came from volleyball (Sample 1) and the other 20 participants came from triathlon (Sample 2). All participants underwent anthropometric and basal metabolic rate measurements, along with a laboratory aerobic capacity test (VO_2peak). In Sample 1, the VO_2peak was 2.38 L/min and 37.5 mL/min/kg, unlike in Sample 2, which had 2.31 L/min (p = 0.402, Mann-Whitney U = 204) and 43 mL/min/kg oxygen uptake (p = 0.0001). VE/VO₂ was significantly different (p = 0.0002, Mann-Whitney U = 80), reaching 31.3 and 36.1 L/min in Sample 1 and Sample 2. Similar results were obtained regarding VE/VCO₂ (p = 0.0074, Mann-Whitney U = 126), i.e., 31.3 and 33.9 L/min in Sample 1 and Sample 2. The contribution of physical activity was observed in both groups by taking into account the peak oxygen uptake. In comparison, the team sports sample showed an increased metabolic cost at the VO_2peak.

Effects of functional training with blood occlusion on the irisin, follistatin, and myostatin myokines in elderly men

Background

This study aimed to determine the efficacy of functional training with and without blood flow restriction (BFR) on muscle hypertrophy indices and strength in older men.

Methods

Thirty older adults (67.7 ± 5.8 years) were randomly assigned to three groups: functional training (FT), functional training with BFR (FTBFR), and control (C). Participants in experimental groups were trained in three sessions per week for six weeks. They performed 11 whole body exercises, in 2–4 sets of 10 repetitions. FTBFR group wore pneumatic cuffs on their extremities that began with 50% of estimated arterial occlusion pressure which increased by 10% every two weeks. Blood samples were obtained, and static strength tests were evaluated at baseline and after the training program. A One-Way Analysis of Covariance was used to interpret the data.

Results

A significant increase in follistatin levels (p = 0.002) and reduction in myostatin levels (p = 0.001) were observed in FT and FTBFR groups; there was a considerable increase in the F:M ratio in both training groups (p = 0.001), whereas it decreased in C group. These changes were accompanied by significant improvements in handgrip (p = 0.001) and shoulder girdle (p = 0.001) strength in both experimental groups, especially in the FTBFR group. However, the levels of irisin were not statistically changed following interventions (p = 0.561).

Conclusion

The findings showed that FT was effective in increasing circulating biomarkers involved in hypertrophy in older adults while adding BFR to FT had a slight increase in these biomarkers but had a tremendous increase in muscle strength.

Association of Myostatin Gene Polymorphisms with Strength and Muscle Mass in Athletes: A Systematic Review and Meta-Analysis of the MSTN rs1805086 Mutation

Polymorphism (rs1805086), c.458A>G, p.Lys(K)153Arg(R), (K153R) of the myostatin gene (MSTN) has been associated with a skeletal muscle phenotype (hypertrophic response in muscles due to strength training). However, there are not enough reliable data to demonstrate whether MSTN rs1805086 K and R allelic variants are valid genetic factors that can affect the strength phenotype of athletes' skeletal muscles. The aim is to conduct a systematic review and meta-analysis of the association of MSTN rs1805086 polymorphism with the strength phenotype of athletes. This study analyzed 71 research articles on MSTN and performed a meta-analysis of MSTN K153R rs1805086 polymorphism in strength-oriented athletes and a control (non-athletes) group. It was found that athletes in the strength-oriented athlete group had a higher frequency of the R minor variant than that in the control group (OR = 2.02, P = 0.05). Thus, the obtained results convincingly demonstrate that there is an association between the studied polymorphism and strength phenotype of athletes; therefore, further studies on this association are scientifically warranted.

Effectiveness of power training compared to strength training in older adults: a systematic review and meta-analysis

BACKGROUND

Research suggests that muscle power is a more critical determinant of physical functioning in older adults than muscle strength. The objective of this study was to systematically review the literature on the effect of power training compared to strength training in older adults on tests for muscle power, two groups of activity-based tests under controlled conditions: generic tests and tests with an emphasis on movement speed, and finally, physical activity level in daily life.

METHODS

A systematic search for randomized controlled trials comparing effects of power training to strength training in older adults was performed in PubMed, Embase, Ebsco/CINAHL, Ebsco/SPORTDiscus, Wiley/Cochrane Library and Scopus. Risk of bias was assessed using the Cochrane Collaboration Tool, and quality of evidence was evaluated using GRADEpro Guideline Development Tool. Standardized mean differenences (SMD) and 95% confidence intervals (CI) were calculated for outcomes separately using a random effects model.

RESULTS

Fifteen trials and 583 participants were included in the meta-analysis. Results indicated a statistically significant benefit of power training on all reported outcomes (muscle power SMD: 0.99, 95% CI: 0.54 to 1.44, p < 0.001; generic activity-based tests SMD: 0.37, 95% CI 0.06 to 0.68; p = 0.02, activity-based tests emphasizing movement speed SMD: 0.43, 95% CI 0.23 to 0.62, p < 0.001). None of the included studies used physical activity level in daily life as outcome.

CONCLUSIONS

Power training offers more potential for improving muscle power and performance on activity tests in older adults compared to strength training. Future research should assess exercise parameters for power training in older adults. In addition, the validity and reliability of the tests used must be evaluated to establish a standardized test protocol. This protocol should also include measurements of physical activity in daily life.

Effects of maximal-versus submaximal-intent resistance training on functional capacity and strength in community-dwelling older adults: a systematic review and meta-analysis

The objective of this systematic review is to investigate the effects of different methods of resistance training (RT) on functional capacity in older adults. A systematic literature search was conducted using PubMed, SPORTDiscus, Web of Science, CINAHL, Cochrane CENTRAL, ClinicalTrials.gov databases, from inception to December 2021. Eligibility criteria consisted of randomised control trials (RCT’s) involving maximal-intent resistance training (MIRT), where participants (aged 60+) had specific instruction to move ‘as fast as possible’ during the concentric phase of the exercise. Twelve studies were included within the meta-analysis. Divided into functional capacity and strength-related outcomes; Improvements were evident for timed-up-and-go (p = 0.001, SMD: − 1.74 [95% CI − 2.79, − 0.69]) and knee extension one-repetition maximum (1RM) (p = 0.01, SMD: − 1.21, [95% CI − 2.17, − 0.25]), both in favour of MIRT, as well as in 30 s sit-to-stand in favour of T-STR (p = 0.04, SMD: 3.10 [95% CI 0.07, 6.14]). No statistical significance was found for combined functional capacity outcomes (p = 0.17, SMD: − 0.84, [95% CI − 2.04, 0.37]), with near-significance observed in strength-related outcomes (p = 0.06. SMD: − 0.57, [95% CI − 1.16, 0.02]) favouring MIRT. Heterogeneity for FC-outcomes was observed as Tau² = 4.83; Chi = 276.19, df = 14, I² = 95%, and for strength-outcomes Tau² = 1.290; Chi = 109.65, df = 115, I² = 86%. Additionally, MIRT elicited substantial clinically meaningful improvements (CMI) in Short Physical Performance Battery (SPPB) scores but fell short of CMI in 400 m walk test by 0.6 s. In conclusion, this systematic review highlights the lack of sufficient and quality evidence for maximal- versus submaximal-intent resistance training on functional capacity and strength in community-dwelling older adults. Study limitations revolved around lack of research, low quality (“low” PEDro score), and largely due to the fact many comparison studies did not match their loads lifted (1500 kg vs. 500 kg), making comparisons not possible.

A Strength Endurance Exercise Paradigm Mitigates Deficits in Hypoglossal-Tongue Axis Function, Strength, and Structure in a Rodent Model of Hypoglossal Motor Neuron Degeneration

The tongue plays a crucial role in the swallowing process, and impairment can lead to dysphagia, particularly in motor neuron diseases (MNDs) resulting in hypoglossal-tongue axis degeneration (e.g., amyotrophic lateral sclerosis and progressive bulbar palsy). This study utilized our previously established inducible rodent model of dysphagia due to targeted degeneration of the hypoglossal-tongue axis. This model was created by injecting cholera toxin B conjugated to saporin (CTB-SAP) into the genioglossus muscle of the tongue base for retrograde transport to the hypoglossal (XII) nucleus via the hypoglossal nerve, which provides the sole motor control of the tongue. Our goal was to investigate the effect of high-repetition/low-resistance tongue exercise on tongue function, strength, and structure in four groups of male rats: (1) control + sham exercise (n = 13); (2) control + exercise (n = 10); (3) CTB-SAP + sham exercise (n = 13); and (4) CTB-SAP + exercise (n = 12). For each group, a custom spout with adjustable lick force requirement for fluid access was placed in the home cage overnight on days 4 and 6 post-tongue injection. For the two sham exercise groups, the lick force requirement was negligible. For the two exercise groups, the lick force requirement was set to ∼40% greater than the maximum voluntary lick force for individual rats. Following exercise exposure, we evaluated the effect on hypoglossal-tongue axis function (via videofluoroscopy), strength (via force-lickometer), and structure [via Magnetic Resonance Imaging (MRI) of the brainstem and tongue in a subset of rats]. Results showed that sham-exercised CTB-SAP rats had significant deficits in lick rate, swallow timing, and lick force. In exercised CTB-SAP rats, lick rate and lick force were preserved; however, swallow timing deficits persisted. MRI revealed corresponding degenerative changes in the hypoglossal-tongue axis that were mitigated by tongue exercise. These collective findings suggest that high-repetition/low-resistance tongue exercise in our model is a safe and effective treatment to prevent/diminish signs of hypoglossal-tongue axis degeneration. The next step is to leverage our rat model to optimize exercise dosing parameters and investigate corresponding treatment mechanisms of action for future translation to MND clinical trials.

Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals

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.

Muscle thickness and pennation angle in overweight persons with moderate haemophilia A after resistance and combined training: A randomized controlled trial

INTRODUCTION

Muscular atrophy and overweightness develop arthropathy in persons with haemophilia (PWH), and exercise increases their muscle strength and decreases their body weight. Musculoskeletal ultrasonography may be a non-invasive, safe, valid, and reliable tool to investigate muscle thickness (MT) and pennation angle (PA) after exercise training.

OBJECTIVES

The present study was conducted to evaluate the effects of 6 weeks of resistance training (RT) and combined resistance and aerobic training (CT) on MT and PA in overweight persons with moderate haemophilia A.

MATERIALS AND METHODS

Forty-two persons with moderate haemophilia A with a mean age of 35-55 years and a BMI of 25-30 kg/m² were randomly assigned to three groups of 14, namely RT, CT, and control. The RT group performed 40 minutes of RT, and the CT group performed 20 min of RT and 20 min of aerobic training. The PA and MT of the biceps brachii (BB), triceps brachii (TB), vastus medialis (VM), vastus lateralis (VL), and medial gastrocnemius (MG) were measured before and after the intervention using B-mode ultrasonography.

RESULTS

Significant increases were observed in the MT of VM, VL, MG, BB, and TB and PA of VM, VL, and MG in the RT and CT groups compared to the control group (p < .001). No significant differences were observed between the intervention groups.

CONCLUSION

Both RT and CT were effective in enhancing MT and PA in overweight persons with moderate haemophilia A.

Effects of Diet, Lifestyle, Chrononutrition and Alternative Dietary Interventions on Postprandial Glycemia and Insulin Resistance

As years progress, we are found more often in a postprandial than a postabsorptive state. Chrononutrition is an integral part of metabolism, pancreatic function, and hormone secretion. Eating most calories and carbohydrates at lunch time and early afternoon, avoiding late evening dinner, and keeping consistent number of daily meals and relative times of eating occasions seem to play a pivotal role for postprandial glycemia and insulin sensitivity. Sequence of meals and nutrients also play a significant role, as foods of low density such as vegetables, salads, or soups consumed first, followed by protein and then by starchy foods lead to ameliorated glycemic and insulin responses. There are several dietary schemes available, such as intermittent fasting regimes, which may improve glycemic and insulin responses. Weight loss is important for the treatment of insulin resistance, and it can be achieved by many approaches, such as low-fat, low-carbohydrate, Mediterranean-style diets, etc. Lifestyle interventions with small weight loss (7–10%), 150 min of weekly moderate intensity exercise and behavioral therapy approach can be highly effective in preventing and treating type 2 diabetes. Similarly, decreasing carbohydrates in meals also improves significantly glycemic and insulin responses, but the extent of this reduction should be individualized, patient-centered, and monitored. Alternative foods or ingredients, such as vinegar, yogurt, whey protein, peanuts and tree nuts should also be considered in ameliorating postprandial hyperglycemia and insulin resistance. This review aims to describe the available evidence about the effects of diet, chrononutrition, alternative dietary interventions and exercise on postprandial glycemia and insulin resistance.

Three Months of Strength Training Changes the Gene Expression of Inflammation-Related Genes in PBMC of Older Women: A Randomized Controlled Trial

Here, we investigate changes in inflammation-related gene-expression in peripheral mononuclear blood cells (PBMC) by strength training. A total of 14 women aged ≥65 years were randomized into 3 months of either 3×/week intensive strength training (IST: 3×10 rep at 80% 1RM), strength endurance training (SET: 2×30 reps at 40% 1RM) or control (CON: 3×30 sec stretching). Differentially expressed genes (fold change ≤0.67 or ≥1.5) were identified by targeted RNA-sequencing of 407 inflammation-related genes. A total of 98 genes (n = 61 pro-inflammatory) were significantly affected. IST and SET altered 14 genes in a similar direction and 19 genes in the opposite direction. Compared to CON, IST changed the expression of 6 genes in the same direction, and 17 genes in the SET. Likewise, 18 and 13 genes were oppositely expressed for, respectively, IST and SET compared to CON. Changes in gene expression affected 33 canonical pathways related to chronic inflammation. None of the altered pathways overlapped between IST and SET. Liver X Receptor/Retinoid X Receptor Activation (LXR/RXR) and Triggering Receptor Expressed On Myeloid Cells 1 (TREM1) pathways were enriched oppositely in both training groups. We conclude that three months IST and SET can induce changes in CLIP-related gene expression in PBMC, but by affecting different genes and related pathways.

Examining Clinical Practice Guidelines for Exercise and Physical Activity as Part of Rehabilitation for People with Stroke: A Systematic Review

BACKGROUND

Stroke is the leading cause of chronic physical disability in Western industrialised nations. Despite clear guidelines for exercise in individuals with many non-communicable diseases, the guidance for people with stroke (PwS) who frequently present with multiple comorbidities is less clear. A systematic review of exercise guidelines was undertaken to synthesise themes and patterns.

METHODS

The review was completed according to the PRISMA statement. Guideline-specific databases were searched for worldwide clinical practice guidelines (CPGs). All included papers underwent quality assessment using the AGREE II protocol. Content synthesis and analysis of the guidelines was undertaken using CERT.

RESULTS

Searching identified 2184 papers. After duplicate removal and screening by title and abstract, 22 CPGs remained for review. Seven guidelines identified three key roles for exercise interventions: (1) promoting a healthy lifestyle, (2) prevention of further strokes and (3) rehabilitation. Of concern, many CPGs fail to recommend appropriate safety measures and standards, pre-, during and post-exercise or tailor for specific needs.

CONCLUSIONS

Global guidelines for exercise in PwS lack in-depth and technical information on the exercise delivery methods, application and dosage required to progress exercise interventions for PwS.

The influence of considering individual resistance training variables as a whole on muscle strength: A systematic review and meta-analysis protocol

Examinations of the effect of resistance training (RT) on muscle strength have attempted to determine differences between prescriptions, mostly examining individual training variables. The broad interaction of variables does not appear to be completely considered, nor has a dose-response function been determined. This registered (doi.org/10.17605/OSF.IO/EH94V) systematic review with meta-analysis aims to determine if the interaction of individual training variables to derive RT dose, dosing, and dosage can influence muscle strength and determine if an optimal prescription range exists for developing muscle strength. To derive RT dose, the following calculation will be implemented: number of sets × number of repetitions × number of exercises × exercise intensity, while RT dosing factors in frequency and RT dosage considers program duration. A keyword search strategy utilising interchangeable terms for population (adult), intervention (resistance training), and outcomes (strength) will be conducted across three databases (CINAHL, MEDLINE, and SPORTDiscus). Novel to the field of exercise prescription, an analytical approach to determine the dose-response function for continuous outcomes will be used. The pooled standardised mean differences for muscle strength will be estimated using DerSimonian and Laird random effects method. Linear and non-linear dose-response relationships will be estimated by fitting fixed effects and random effects models using the one-stage approach to evaluate if there is a relationship between exercise dose, dosing and dosage and the effect on muscle strength. Maximised log-likelihood and the Akaike Information Criteria will be used to compare alternative best fitting models. Meta regressions will investigate between-study variances and a funnel plot and Egger's test will assess publication bias. The results from this study will identify if an optimal prescription range for dose, dosing and dosage exists to develop muscle strength.

Impact of Physical Activity and Exercise on the Epigenome in Skeletal Muscle and Effects on Systemic Metabolism

Exercise and physical activity induces physiological responses in organisms, and adaptations in skeletal muscle, which is beneficial for maintaining health and preventing and/or treating most chronic diseases. These adaptations are mainly instigated by transcriptional responses that ensue in reaction to each individual exercise, either resistance or endurance. Consequently, changes in key metabolic, regulatory, and myogenic genes in skeletal muscle occur as both an early and late response to exercise, and these epigenetic modifications, which are influenced by environmental and genetic factors, trigger those alterations in the transcriptional responses. DNA methylation and histone modifications are the most significant epigenetic changes described in gene transcription, linked to the skeletal muscle transcriptional response to exercise, and mediating the exercise adaptations. Nevertheless, other alterations in the epigenetics markers, such as epitranscriptomics, modifications mediated by miRNAs, and lactylation as a novel epigenetic modification, are emerging as key events for gene transcription. Here, we provide an overview and update of the impact of exercise on epigenetic modifications, including the well-described DNA methylations and histone modifications, and the emerging modifications in the skeletal muscle. In addition, we describe the effects of exercise on epigenetic markers in other metabolic tissues; also, we provide information about how systemic metabolism or its metabolites influence epigenetic modifications in the skeletal muscle.

One Repetition Maximum Test-Retest Reliability and Safety Using Keiser Pneumatic Resistance Training Machines With Older Women

ABSTRACT

Infante, MA, Harrell, GM, Strand, KL, Parrino, RL, and Signorile, JF. One repetition maximum test-retest reliability and safety using Keiser pneumatic resistance training machines with older women. J Strength Cond Res 35(12): 3513-3517, 2021-Chest press (CP) and leg press (LP) are the most common exercises used to assess strength in older persons; therefore, the reliability of these tests is critical to clinicians and researchers. Because women comprise the highest proportion of the older population, this study examined the test-retest reliability of Keiser A420 pneumatic machines during CP and LP 1 repetition maximum (1RM) testing in 23 older women on 2 separate occasions, trial 1 (T1) and trial 2 (T2), at least 72 hours apart. Significance was set at <0.05. CP1RM and LP1RM showed excellent test-retest reliability (intraclass correlation coefficient = 0.974, 0.972, respectively, p < 0.001) and low coefficients of variation (CP1RM = 5.28%; LP1RM = 6.32%). Standard error of measurement for CP1RM (0.97 kg) was lower than that of LP1RM (6.36 kg). The minimal detectable change (MDC) for the CP1RM and LP1RM was 2.69 and 17.63 kg, respectively. Bland-Altman plots revealed only 1 point outside of the 95% CI for comparison of T1 and T2 for either exercise, there was little systematic error across average values, both lines of equality fell within the limits of agreement (LOA), and the bias between T1 and T2 for both exercises was below 5% of the average 1RM. By contrast, the LOA for CP1RM and LP1RM are somewhat wide because they both exceeded their computed MDC values. Given the excellent test-retest reliability of the Keiser A420 pneumatic CP and LP machines with older women, clinicians and researchers can confidently and safely use these machines for 1RM testing after proper familiarization.

Effect of pulmonary training for community‐dwelling frail older adults with chronic stroke: A randomized controlled pilot trial

Background

Decreased pulmonary function and poor deglutition are a major risk factor for poststroke aspiration pneumonia. We analyzed the benefits of pulmonary training on pulmonary function, deglutition, and quality of life (QOL) in community‐dwelling, frail elderly people with chronic stroke.

Method

This study was designed as an open, randomized, controlled pilot trial. The participants, who were frail older adults with a history of stroke, were randomized to 2 rehabilitation groups: intervention group (n = 15) and control (n = 15). All participants (65–94 years) attended twelve 20‐min sessions twice a week for 6 weeks of either standard rehabilitation (control group) or standard rehabilitation with pulmonary training including home pulmonary exercise (intervention group). The main outcome measures were pulmonary function (%MIP), deglutition (DRACE), and QOL (SF8･PCS), while secondary outcomes were muscle strength (grip and abdominal), thorax flexibility, 6‐min walk distance, and activities in daily living. All outcomes were measured both prior to training and after the 12 sessions.

Results

The intervention group showed significant improvement in %MIP (95% CI, 2.9–31.6; p < 0.01), DRACE (95% CI, −4.1–0.1; p < 0.01), and SF8･PCS (95% CI, 2.5–7.2; p < 0.01) compared with controls. There were no cognitive function decline and higher brain dysfunction.

Conclusions

These results suggest that the addition of pulmonary training including home pulmonary exercise to a standard rehabilitation program could improve pulmonary function, deglutition, and QOL in frail elderly people with chronic stroke.

What Is Intensity and How Can It Benefit Exercise Intervention in People With Stroke? A Rapid Review

Background: Stroke is one of the major causes of chronic physical disability in the United Kingdom, typically characterized by unilateral weakness and a loss of muscle power and movement coordination. When combined with pre-existing comorbidities such as cardiac disease and diabetes, it results in reductions in cardiovascular (CV) fitness, physical activity levels, functional capacity, and levels of independent living. High-intensity training protocols have shown promising improvements in fitness and function for people with stroke (PwS). However, it remains unclear how intensity is defined, measured, and prescribed in this population. Further, we do not know what the optimal outcome measures are to capture the benefits of intensive exercise. Aim: To understand how intensity is defined and calibrated in the stroke exercise literature to date and how the benefits of high-intensity training in PwS are measured. Methods: A rapid review of the literature was undertaken to provide an evidence synthesis that would provide more timely information for decision-making (compared with a standard systematic review). Electronic databases were searched (including Medline, PubMed, CINAHL, and Embase for studies from 2015 to 2020). These were screened by title and abstract for inclusion if they: (a) were specific to adult PwS; and (b) were high-intensity exercise interventions. Eligible studies were critically appraised using the Mixed Method Appraisal Tool (MMAT). The data extraction tool recorded the definition of intensity, methods used to measure and progress intensity within sessions, and the outcomes measure used to capture the effects of the exercise intervention. Results: Seventeen studies were selected for review, 15 primary research studies and two literature reviews. Sixteen of the 17 studies were of high quality. Nine of the primary research studies used bodyweight-supported treadmills to achieve the high-intensity training threshold, four used static exercise bikes, and two used isometric arm strengthening. Five of the primary research studies had the aim of increasing walking speed, five aimed to increase CV fitness, three aimed to improve electroencephalogram (EEG) measured cortical evoked potentials and corticospinal excitability, and two investigated any changes in muscle strength. Although only one study gave a clear definition of intensity, all studies clearly defined the high-intensity protocol used, with most (15 out of 17 studies) clearly describing threshold periods of high-intensity activity, followed by rest or active recovery periods (of varying times). All of the studies reviewed used outcomes specific to body structure and function (International Classification of Functioning, Disability, and Health (ICF) constructs), with fewer including outcomes relating to activity and only three outcomes relating to participation. The reported effect of high-intensity training on PwS was promising, however, the underlying impact on neurological, musculoskeletal, and CV systems was not clearly specified. Conclusions: There is a clear lack of definition and understanding about intensity and how thresholds of intensity in this population are used as an intervention. There is also an inconsistency about the most appropriate methods to assess and provide a training protocol based on that assessment. It remains unclear if high-intensity training impacts the desired body system, given the diverse presentation of PwS, from a neuromuscular, CV, functional, and psychosocial perspective. Future work needs to establish a clearer understanding of intensity and the impact of exercise training on multiple body systems in PwS. Further understanding into the appropriate assessment tools to enable appropriate prescription of intensity in exercise intervention is required. Outcomes need to capture measures specific not only to the body system, but also level of function and desired goals of individuals.

Effects of Resistance Training Methods on Golf Clubhead Speed and Hitting Distance: A Systematic Review

ABSTRACT

Uthoff, A, Sommerfield, LM, and Pichardo, AW. Effects of resistance training methods on golf clubhead speed and hitting distance: A systematic review. J Strength Cond Res 35(9): 2651-2660, 2021-Resistance training is widely regarded within the golfing community to improve golf performance by increasing clubhead speed (CHS) and drive distance and can be classified into 3 categories: nonspecific, specific, and combined. However, it is currently unclear which resistance training methods are most effective in improving predictors of golf performance. Therefore, the purpose of this review is to compare the effectiveness of nonspecific, specific, and combined strength training methods on CHS and drive distance. A systematic search strategy was performed using the Preferred Reporting Items for Systematic Reviews and Meta-analyses guidelines to identify eligible articles through PubMed, SPORTDiscus, MEDLINE (EBSCO), and Google Scholar. The searches identified 4,557 potentially relevant results, with 20 studies that met the inclusion criteria and were included in the final review. Thirteen studies investigated nonspecific resistance training, one study investigated specific resistance training, and 7 studies investigated combined resistance training. Collectively, resistance training positively impacts golf CHS and hitting distance, but adaptations vary depending on the type and intensity of training, as well as subject's characteristics. Using a combination of nonspecific and golf-specific training (average increase of 4.1% CHS and 5.2% hitting distance) seems to enhance golf performance more than nonspecific strength training (average increase of 1.6% CHS and 4.8% hitting distance). Eight-week programs including golf-specific movements at high velocities for 3 to 4 sets of 5 to 15 repetitions are the most effective in increasing CHS and hitting distance. Future research investigating how golf-specific training influences CHS and hitting distance in various subgroups may provide further insight regarding prescription of this training type.

Impact of Spotter Sex on One Repetition Maximum Bench Press Performance

ABSTRACT

Nickerson, BS, Salinas, G, Garza, JM, Cho, S, and Snarr, RL. Impact of spotter sex on one repetition maximum bench press performance. J Strength Cond Res 35(9): 2397-2400, 2021-Resistance exercise is popular because of favorable health outcomes associated with increased muscular fitness. For these reasons, 1 repetition maximum (1RM), mean velocity (MV), and peak power (PP) are of interest during the bench press. However, research has yet to evaluate whether spotter sex impacts bench press performance. Therefore, the purpose of this study was to determine the impact of spotter sex on bench press performance during a 1RM testing protocol. Twenty resistance-trained individuals (10 men and 10 women) visited the laboratory on 2 separate occasions. Estimated 1RM was self-reported by subjects before the 1RM protocol. During their visits, subjects had their 1RM (kg), MV (m·s-1), and PP (W) determined on a bench press 1RM protocol while using a male or female spotter. Deception was used by telling subjects the intent of the study was to determine the reliability of a linear position transducer for measuring MV and PP during the 1RM trials. The main findings revealed that measured 1RM values for male weight lifters were significantly higher than estimated 1RM values when using both a male (p = 0.01) and female spotter (p < 0.01). In addition, results revealed MV and PP were significantly higher for the 1RM trials when male weight lifters had a male spotter (both p < 0.01). Alternatively, there were no significant differences in estimated vs. measured 1RM values for women as well as no effect of spotter sex on bench press strength (all p > 0.05). Practitioners should note that sex of a spotter does not seem to impact measured 1RM. However, notable influences may be observed within MV and PP.

Combined Analysis of Blood Ammonia and Lactate Levels as a Practical Tool to Assess the Metabolic Response to Training Sessions in Male and Female Sprinters

ABSTRACT

Kantanista, A, Kusy, K, Pospieszna, B, Korman, P, Wieliński, D, and Zieliński, J. Combined analysis of blood ammonia and lactate levels as a practical tool to assess the metabolic response to training sessions in male and female sprinters. J Strength Cond Res 35(9): 2591-2598, 2021-Previous research has mainly focused on blood ammonia and lactate concentration changes in response to exercise in laboratory settings. The aim of this study was to present a combined analysis of blood ammonia and lactate levels obtained during various training sessions performed under real training conditions. Differences between the sexes were also analyzed. The study subjects included 9 male and 8 female sprinters competing at the international level. The two-way analyses of variance, with repeated measures (time × sex), for lactate and blood ammonia concentrations during strength, speed (only lactate), speed with baton exchange, and speed endurance training sessions were significant. Blood ammonia and lactate levels obtained during repeated sprints were higher in male than female athletes. Peak lactate concentrations obtained from different training sessions were different in the female (F(3, 18) = 49.82, p ≤ 0.001, η2 = 0.893) and male (F(3, 21) = 312.26, p ≤ 0.001, η2 = 0.978) athletes; post hoc analyses of the men and women showed differences in maximum lactate concentration between training sessions, except in the speed and strength sessions. Peak ammonia concentrations obtained in the different training sessions were also different in the female (F(3, 18) = 121.06, p ≤ 0.001, η2 = 0.953) and male (F(3, 21) = 196.04, p ≤ 0.001, η2 = 0.965) athletes; in both the men and women, significant differences in maximum blood ammonia concentrations were found between the training sessions, except for the speed and speed with baton exchange training sessions. The results of this study indicate that the combined analysis of lactate and blood ammonia concentration provides the coach with valuable additional information about the level of adenosine triphosphate breakdown, the energy system contribution involved in muscle energy coverage during very short, repeated maximal sprints, and, most importantly, allows the coach to check whether preworkout goals were actually met.

The effectiveness of group-based pelvic floor muscle training in preventing and treating urinary incontinence for antenatal and postnatal women: a systematic review

Introduction and hypothesis

Urinary incontinence (UI) is prevalent in antenatal and postnatal women. Pelvic floor muscle training (PFMT) is the first-line treatment for UI. Group-based PFMT provides a way for professionals to deliver this intervention to more women who need to prevent and/or treat UI. This review aims to (1) assess the effectiveness of group-based PFMT in preventing and treating UI in antenatal and postnatal women and (2) explore the characteristics of group-based intervention and factors which had an impact on the success of group-based PFMT.

Methods

Randomized controlled trials (RCTs) were included in this review. A comprehensive search was conducted in PubMed, Embase, Medline, PsycINFO, Maternity and Infant Care Database, CINAHL, Chinese Biomedical Literature Database, China National Knowledge Infrastructure, VIP Database and Wanfang Database. The overall quality was assessed using Grading of Recommendations, Assessment, Development and Evaluations (GRADE). RCTs which included pregnant and/or postnatal women with or without UI investigating the effectiveness of group-based PFMT were included.

Results

Five RCTs were included in this review. The overall quality of the results of the included studies was low. Delivering group-based PFMT during pregnancy significantly reduced the prevalence of UI in both the pregnant period [risk ratio (RR) = 0.67, 95% confidence interval (CI) 0.57 to 0.80, P < 0.00001] and the postnatal period [RR = 0.66, 95% CI 0.52 to 0.84, P = 0.0008]. Only one RCT delivered group-based PFMT during the postnatal period.

Conclusion

Evidence of weak quality supports the effectiveness of undertaking group-based PFMT in pregnancy to prevent UI during pregnancy and the postnatal period. No evidence showed the effectiveness of undertaking group-based PFMT in the postnatal period.

Supplementary Information

The online version contains supplementary material available at 10.1007/s00192-021-04960-2.

Does Motor Control Exercise Restore Normal Morphology of Lumbar Multifidus Muscle in People with Low Back Pain? - A Systematic Review

Aberrant morphological changes in lumbar multifidus muscle (LMM) are prevalent among patients with low back pain (LBP). Motor control exercise (MCE) aims to improve the activation and coordination of deep trunk muscles (eg, LMM), which may restore normal LMM morphology and reduce LBP. However, its effects on LMM morphology have not been summarized. This review aimed to summarize evidence regarding the (1) effectiveness of MCE in altering LMM morphometry and decreasing LBP; and (2) relations between post-MCE changes in LMM morphometry and LBP/LBP-related disability. Cumulative Index to Nursing and Allied Health Literature, MEDLINE, Cochrane Central Register of Controlled Trials, the Physiotherapy Evidence Database, EMBASE and SPORTDiscus were searched from inception to 30 September 2020 to identify relevant randomized controlled trials. Two reviewers independently screened articles, extracted data, and evaluated risk of bias and quality of evidence. Four hundred and fifty-one participants across 9 trials were included in the review. Very low-quality evidence supported that 36 sessions of MCE were better than general physiotherapy in causing minimal detectable increases in LMM cross-sectional areas of patients with chronic LBP. Very low- to low-quality evidence suggested that MCE was similar to other interventions in increasing resting LMM thickness in patients with chronic LBP. Low-quality evidence substantiated that MCE was significantly better than McKenzie exercise or analgesics in increasing contracted LMM thickness in patients with chronic LBP. Low-quality evidence corroborated that MCE was not significantly better than other exercises in treating people with acute/chronic LBP. Low-quality evidence suggested no relation between post-MCE changes in LMM morphometry and LBP/LBP-related disability. Collectively, while MCE may increase LMM dimensions in patients with chronic LBP, such changes may be unrelated to clinical outcomes. This raises the question regarding the role of LMM in LBP development/progression.

Skeletal Muscle Quality: A Biomarker for Assessing Physical Performance Capabilities in Young Populations

Muscle quality (MQ), defined as the amount of strength and/or power per unit of muscle mass, is a novel index of functional capacity that is increasingly relied upon as a critical biomarker of muscle health in low functioning aging and pathophysiological adult populations. Understanding the phenotypical attributes of MQ and how to use it as an assessment tool to explore the efficacy of resistance exercise training interventions that prioritize functional enhancement over increases in muscle size may have implications for populations beyond compromised adults, including healthy young adults who routinely perform physically demanding tasks for competitive or occupational purposes. However, MQ has received far less attention in healthy young populations than it has in compromised adults. Researchers and practitioners continue to rely upon static measures of lean mass or isolated measures of strength and power, rather than using MQ, to assess integrated functional responses to resistance exercise training and physical stress. Therefore, this review will critically examine MQ and the evidence base to establish this metric as a practical and important biomarker for functional capacity and performance in healthy, young populations. Interventions that enhance MQ, such as high-intensity stretch shortening contraction resistance exercise training, will be highlighted. Finally, we will explore the potential to leverage MQ as a practical assessment tool to evaluate function and enhance performance in young populations in non-traditional research settings.

Fatigue, pain, and the recovery of neuromuscular function after consecutive days of full-body resistance exercise in trained men

PURPOSE

This study measured the self-reported level of fatigue, pain, and neuromuscular function of the knee extensor muscles over a three-day period that included two consecutive days of full-body resistance exercises.

METHODS

10 resistance-trained men performed two consecutive days of full-body resistance exercise. Muscle activation (electromyography and voluntary activation), contractility, and presynaptic inhibition of Ia afferents (homosynaptic and GABA mediated presynaptic inhibition) for the quadriceps were examined from femoral and posterior tibial nerve stimulation.

RESULTS

Fatigue and pain were elevated after Day 1, and were not reduced to pre-exercise levels at the start of Day 2 (p < 0.05). Maximal voluntary torque (- 51.4 Nm, 95% CI = 12.4-90.4 Nm, p = 0.005) and rate of torque development (- 469 Nm.s^-1, 95% CI = 109-829 Nm.s^-1, p = 0.006) were reduced after Day 1, had recovered by Day 2, and did not change after the second training session. The maximal amplitude and rate of rise for the quadriceps twitch were reduced after both training sessions (p < 0.01), with recovery 24 h each session. The maximal amplitude and rate of early muscle activation were reduced after Day 1 (p < 0.01), but no changes were observed for voluntary activation, H-reflex size and shape, or measures of Ia presynaptic inhibition.

CONCLUSION

Resistance exercise in the presence of elevated fatigue and pain from a previous training session does not worsen recovery, or lead to significant alterations in quadriceps neuromuscular function. Reduction in muscle contractility, in the absence of declines in muscle activation, does not lead to decreased voluntary torque.

Number of Repetitions Performed Before and After Reaching Velocity Loss Thresholds: First Repetition Versus Fastest Repetition-Mean Velocity Versus Peak Velocity

PURPOSE

To explore the effect of several methodological factors on the number of repetitions performed before and after reaching certain velocity loss thresholds (VLTs).

METHOD

Fifteen resistance-trained men (bench press 1-repetition maximum = 1.25 [0.16] kg·kg-1) performed with maximum intent a total of 182 sets (77 short sets [≤12 repetitions] and 105 long sets [>12 repetitions]) leading to failure during the Smith machine bench press exercise. Fifteen percent, 30%, and 45% VLTs were calculated, considering 2 reference repetitions (first and fastest repetitions) and 2 velocity variables (mean velocity [MV] and peak velocity [PV]).

RESULTS

The number of repetitions performed before reaching all VLTs were affected by the reference repetition and velocity variable (P ≤ .001). The fastest MV and PV during the short sets (75.3%) and PV during the long sets (72.4%) were predominantly observed during the first repetition, while the fastest MV during long sets was almost equally distributed between the first (37.1%) and second repetition (40.0%). Failure occurred before reaching the VLTs more frequently using PV (4, 8, and 33 occasions for 15%, 30%, and 45% VLTs, respectively) than MV (only 1 occasion for the 45% VLT). The participants rarely produced a velocity output above a VLT once this threshold was exceeded for the first time (≈10% and 30% of occasions during the short and long sets, respectively).

CONCLUSIONS

The reference repetition and velocity variable are important factors to consider when implementing VLTs during resistance training. The fastest repetition (instead of the first repetition) and MV (instead of PV) are recommended.

Individual Muscle Adaptations in different Resistance Training Systems in Well-Trained Men

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.

Effects of resistance training on muscle strength, insulin-like growth factor-1, and insulin-like growth factor-binding protein-3 in healthy elderly subjects: a systematic review and meta-analysis of randomized controlled trials

BACKGROUND

Findings regarding the effects of resistance training (RT) on muscle strength, serum level of IGF-1, and its binding proteins are contradictory. To resolve this contradiction, we performed a systematic review and meta-analysis to investigate the effects of RT on muscle strength, the levels of serum IGF-1, and IGF-binding protein-3 in the elderly and aged.

MATERIALS AND METHODS

The PubMed, CINAHL, Medline, Google Scholar, and Scopus databases and reference lists of included studies were systematically searched to identify randomized controlled trials (RCTs) comparing subjects who underwent RT and control individuals up to May 15, 2020. This study was performed following the Preferred Items for Reporting of Systematic Reviews and Meta-Analyses guidelines. We identified and analyzed 11 eligible trials in this meta-analysis.

RESULTS

Pooled data displayed an overall significant elevation in IGF-1 (mean difference (MD): 17.34 ng/ml; 95% confidence interval (CI): 7.23, 27.46) and in muscle strength in leg press (SMD: 0.82; 95% CI: 0.30, 1.34) and bench press (SMD: 0.82; 95% CI: 0.42, 1.23) following RT. By contrast, the pooled estimate showed a non-significant elevation in IGFBP-3 (MD: 0.13 ng/ml; 95% CI: - 39.39, 39.65). Subgroup analysis revealed that the elevation in serum IGF-1 levels after RT was significant only in women (MD: 19.30 ng/ml); moreover, it increased after intervention durations of both > 12 weeks (MD: 21.98 ng/ml) and of ≤ 12 weeks (MD: 15.31 ng/ml).

CONCLUSION

RT was associated with elevated muscle strength. Moreover, RT was correlated with increased serum levels of IGF-1 among women and among those who received the training for ≤ 12 weeks or > 12 weeks. Further studies are required to elucidate the mechanisms underlying the impact of RT on IGF-1, IGFBP-3, and muscle strength.

Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis

PURPOSE

This study aimed to analyze the effect of resistance training (RT) performed until volitional failure with low, moderate, and high loads on muscle hypertrophy and muscle strength in healthy adults and to assess the possible participant-, design-, and training-related covariates that may affect the adaptations.

METHODS

Using Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines, MEDLINE, CINAHL, EMBASE, SPORTDiscus, and Web of Science databases were searched. Including only studies that performed sets to volitional failure, the effects of low- (>15 repetitions maximum (RM)), moderate- (9-15 RM), and high-load (≤8 RM) RTs were examined in healthy adults. Network meta-analysis was undertaken to calculate the standardized mean difference (SMD) between RT loads in overall and subgroup analyses involving studies deemed of high quality. Associations between participant-, design-, and training-related covariates with SMD were assessed by univariate and multivariate network meta-regression analyses.

RESULTS

Twenty-eight studies involving 747 healthy adults were included. Although no differences in muscle hypertrophy between RT loads were found in overall (P = 0.113-0.469) or subgroup analysis (P = 0.871-0.995), greater effects were observed in untrained participants (P = 0.033) and participants with some training background who undertook more RT sessions (P = 0.031-0.045). Muscle strength improvement was superior for both high-load and moderate-load compared with low-load RT in overall and subgroup analysis (SMD, 0.60-0.63 and 0.34-0.35, respectively; P < 0.001-0.003), with a nonsignificant but superior effect for high compared with moderate load (SMD, 0.26-0.28, P = 0.068).

CONCLUSIONS

Although muscle hypertrophy improvements seem to be load independent, increases in muscle strength are superior in high-load RT programs. Untrained participants exhibit greater muscle hypertrophy, whereas undertaking more RT sessions provides superior gains in those with previous training experience.

A Novel Approach to Training Monotony and Acute-Chronic Workload Index: A Comparative Study in Soccer

Load is a multifactorial construct, but usually reduced to parameters of volume and intensity. In the last decades, other constructs have been proposed for assessing load, but also relying on relationships between volume and intensity. For example, Foster's Training Monotony has been used in athletes' load management simply by computing mean weekly load divided by its standard deviation, often multiplied by session rate of perceived exertion. Meanwhile, the Acute to Chronic Workload Ratio (ACWR) has been debated by the sport scientists as a useful monitoring metric and related to so-called injury prevention. None of these models includes parameters that are representative of training specificity, namely load orientation. The aim of this study is to present broader conceptual approaches translated by new indices for assessing Intraweek Training Monotony (ITM) and Acute to Chronic Workload Index (ACWI) while incorporating load orientation, session duration and weekly density (frequency normalized) in addition to parameters related to proxies of external and/or internal load. Our ITM and Foster's Training Monotony were similar in terms of average values, but very different for individualized analysis, illustrating how average values may be deceiving. While Foster's model provided clusters of values, ITM provided more scattered, individualized data. ACWI and ACWR provided very distinct qualitative information, and the two models were uncorrelated. Therefore, the models incorporating training load orientation presented in this study provide distinct and not redundant information when compared to previous models. More importantly, ITM and ACWI are metrics that are compatible to each other and might fit to coaches' monitoring targets in the short and medium terms, respectively. Because our models include several parameters, including load orientation, we contend that might provide a more complete monitoring tool. However, we suggest they are used for intraindividual comparisons and not so strongly for interindividual comparisons.

Leg press and chest press strength normative values by half-decades in older persons

Evaluating muscular strength is vital to the application of effective training protocols that target quality of life and independence in older individuals. Resistance training is a valuable tool to improve functional capacity, strength, and power in this population; however, the lack of normative values for common lifts such as the leg press (LP) and chest press (CP) reduce its utility. This study developed age- and sex-specific normative strength values for older individuals. LP and CP 1-repetition maximum (1RM) values on Keiser A420 pneumatic machines were compiled from 445 older adults, ages 60-85y. Descriptive statistics and quartile rankings are reported, and two-way ANOVAs were conducted to determine differences between sex and age groups. There were significant sex x age group interactions for LP and CP. Men were significantly stronger than women across all age groups for both exercises (p < .01); however, the mean difference decreased with age. For men, no differences were seen among the 60-64 (237 ± 39 kg), 65-69 (223 ± 43 kg) and 70-74 (219 ± 50 kg) age groups; but the 60-64 group showed higher strength values than the 75-79 group (193 ± 52 kg) and all three groups contained higher strength values than the 80-85 group (172 ± 40 kg). Similarly, for relative strength, the 60-64 group (2.80 ± 0.53 kg·kgBM) surpassed values for all groups but the 65-69, and the 65-69 (2.70 ± 0.54 kg·kgBM) produced greater strength values than the 70-74 (2.45 ± 0.47 kg·kgBM), 75-79 (2.09 ± 0.37 kg·kgBM) and 80-85 (2.19 ± 0.38 kg·kgBM) groups. In contrast, no significant differences in absolute or relative strength were seen among age groups for the women. Our study establishes absolute and relative age- and sex-specific normative values for the LP1RM and CP1RM in older individuals. These values allow practitioners and researchers to interpret the results of various interventions, and evaluate their importance to evaluation of sarcopenia, injury risk, functional mobility and quality of life. Additionally, our results reveal that age-related declines in strength are prominent for male LP and CP, but not female CP or LP.

Effects of Variations in Resistance Training Frequency on Strength Development in Well-Trained Populations and Implications for In-Season Athlete Training: A Systematic Review and Meta-analysis

BACKGROUND

In-season competition and tournaments for team sports can be both long and congested, with some sports competing up to three times per week. During these periods of time, athletes need to prepare technically, tactically and physically for the next fixture and the short duration between fixtures means that, in some cases, physical preparation ceases, or training focus moves to recovery as opposed to progressing adaptations.

OBJECTIVE

The aim of this review was to investigate the effect of training frequency on muscular strength to determine if a potential method to accommodate in-season resistance training, during busy training schedules, could be achieved by utilizing shorter more frequent training sessions across a training week.

METHODS

A literature search was conducted using the SPORTDiscus, Ovid, PubMed and Scopus databases. 2134 studies were identified prior to application of the following inclusion criteria: (1) maximal strength was assessed, (2) a minimum of two different training frequency groups were included, (3) participants were well trained, and finally (4) compound exercises were included within the training programmes. A Cochrane risk of bias assessment was applied to studies that performed randomized controlled trials and consistency of studies was analysed using I² as a test of heterogeneity. Secondary analysis of studies included Hedges' g effect sizes (g) and between-study differences were estimated using a random-effects model.

RESULTS

Inconsistency of effects between pre- and post-intervention was low within-group (I² = 0%), and moderate between-group (I² ≤ 73.95%). Risk of bias was also low based upon the Cochrane risk of bias assessment. Significant increases were observed overall for both upper (p ≤ 0.022) and lower (p ≤ 0.008) body strength, pre- to post-intervention, when all frequencies were assessed. A small effect was observed between training frequencies for upper (g ≤ 0.58) and lower body (g ≤ 0.45).

CONCLUSION

Over a 6-12-week period, there are no clear differences in maximal strength development between training frequencies, in well-trained populations. Such observations may permit the potential for training to be manipulated around competition schedules and volume to be distributed across shorter, but more frequent training sessions within a micro-cycle rather than being condensed into 1-2 sessions per week, in effect, allowing for a micro-dosing of the strength stimuli.

The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis

BACKGROUND

Increases in muscular strength may increase sports performance, reduce injury risk, are associated with a plethora of health markers, as well as exerting positive psychological effects. Due to their efficiency and effectiveness in increasing total body muscular strength, multi-joint exercises like the powerlifts, i.e.: the squat (SQ), bench-press (BP) and deadlift (DL), are widely used by active individuals as well as athletes in the pursuit of increasing strength. To date, the concept of a minimum dose, i.e. "what is the minimum one needs to do to increase 1-repetition maximum (1RM) strength?" has not been directly examined in the literature, especially in the context of the powerlifts. This review aims to explore the current available evidence around the minimum effective training dose required to increase 1RM strength in trained individuals in an attempt to enhance the practical guidelines around resistance-training as well as provide active individuals, athletes and coaches with more flexibility when designing a training protocol.

METHODS

One reviewer independently conducted the search in a PRISMA systematic approach using PubMed, SportDiscus and Google Scholar databases. The databases were searched with the following search terms/phrases and Boolean operators: "training volume" AND "powerlifting" OR "1RM strength" OR "powerlifters", "low volume" AND "powerlifting" OR "powerlifting" OR "1RM strength", "high vs low volume" AND "powerlifting" OR "1RM strength", "minimum effective training dose 1RM". Meta-analyses were performed to estimate the change in 1RM strength for the lowest dose group in the included studies.

RESULTS

From the initial 2629 studies, 6 studies met our inclusion criteria. All identified studies showed that a single set performed minimum 1 time and maximum 3 times per week was sufficient to induce significant 1RM strength gains. Meta-analysis of 5 studies showed an estimated increase for overall 1RM of 12.09 kg [95% CIs 8.16 kg-16.03 kg], an increase of 17.48 kg [95% CIs 8.51 kg-26.46 kg] for the SQ, and 8.25 kg [95% CIs 0.68 kg-15.83 kg] for the BP. All of the included studies contained details on most of the variables comprising "training dose", such as: weekly and per session sets and repetitions as well as intensity of effort. Specific information regarding load (%1RM) was not provided by all studies.

CONCLUSIONS

The results of the present systematic review suggest that performing a single set of 6-12 repetitions with loads ranging from approximately 70-85% 1RM 2-3 times per week with high intensity of effort (reaching volitional or momentary failure) for 8-12 weeks can produce suboptimal, yet significant increases in SQ and BP 1RM strength in resistance-trained men. However, because of the lack of research, it is less clear as to whether these improvements may also be achievable in DL 1RM strength or in trained women and highly trained strength athletes.

REGISTRATION

This systematic review was registered with PROSPERO (CRD42018108911).

Different Cooling Strategies Applied During Inter-Set Rest Intervals in High-Intensity Resistance Training

The purpose of this study was to verify whether cooling between sets during high-intensity resistance exercise improves physical performance and to compare performance among different sites of cooling. It is important because delaying the muscular fatigue could improve total volume at a training session which could lead to greater hypertrophy. Nine healthy and recreational resistance training experienced men, performed six tests of a biceps curl exercise on different days. The first test was the one-repetition maximum test (1RM). Following, we applied five sessions, in crossover and randomized (counter-balanced) design. The subjects received different cooling strategies in each session for 1-min (inter-set rest interval): Control (C) (no Cooling); Palm Cooling (PC); Neck Cooling (NC); Local Cooling (LC) or Tunnel Temperature Cooling (TTC). We analyzed the maximum number of repetitions and the rating of perceived exertion (RPE). The Bayesian analysis showed that no cooling strategy was able to improve performance compared to control, and just NC, when compared to control, showed a 71% probability of increasing the total volume of repetitions. Also, RPE was not modulated by any cooling strategy compared to control, but NC has a chance to reduce individuals' RPE by 52%. In conclusion, no cooling strategy was efficient to improve physical performance during a high-intensity resistance exercise.

Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum

Loading recommendations for resistance training are typically prescribed along what has come to be known as the “repetition continuum”, which proposes that the number of repetitions performed at a given magnitude of load will result in specific adaptations. Specifically, the theory postulates that heavy load training optimizes increases maximal strength, moderate load training optimizes increases muscle hypertrophy, and low-load training optimizes increases local muscular endurance. However, despite the widespread acceptance of this theory, current research fails to support some of its underlying presumptions. Based on the emerging evidence, we propose a new paradigm whereby muscular adaptations can be obtained, and in some cases optimized, across a wide spectrum of loading zones. The nuances and implications of this paradigm are discussed herein.

THE DOSE-RESPONSE PHENOMENON ASSOCIATED WITH STRENGTH TRAINING IS INDEPENDENT OF THE VOLUME OF SETS AND REPETITIONS PER SESSION

ABSTRACT Introduction There are few studies on the effectiveness of training models with high volume sets per session in particular muscle groups. Objective The aim of the study was to investigate the effects of different resistance training (RT) repetitions with equalized volumes on muscle adaptations. Methods This study used an experimental design in which forty-seven volunteers underwent 8 weeks of RT after having been distributed randomly into three groups: ten sets of three maximum repetitions (10x3), three sets of ten maximum repetitions (3x10) and five sets of six maximum repetitions (5x6) for each muscular group per training session. Maximum strength (1RM test) and muscle thickness (MT) were evaluated as outcomes. Results A significant main effect (p=0.001) of time on maximum strength was observed for the three groups, but no significance was observed (p>0.05) in time x group interactions. A significant main effect (p=0.001) of time was observed on MT for biceps, triceps and vastus lateralis, without significant differences for time x group interactions. Significant correlations were found between maximum strength and muscle thickness after general statistical analyses for all protocols. Conclusion Improvements in maximum strength and muscle thickness are similar when repetition volumes are equalized through the number of series and repetitions. Level of evidence I; Therapeutic studies, investigation of treatment results.

The effect of two types of combined training on bio-motor ability adaptations in sedentary females

BACKGROUND

The purpose of this study was to compare the effects of combined training of high-volume/low intensity vs. low volume/high intensity on different bio-motor adaptations in sedentary women.

METHODS

Thirty sedentary healthy females (age, 22.1±3.3 yrs), were randomly assigned into: Control group (CG; n=10), High-Volume/low-intensity training group (HV; n=10); or High-Intensity/low-volume training group (HI; n=10). Training protocols were performed during 8 weeks, on 3 non-consecutive days a week.

RESULTS

Post-intervention, there were significant main effects of time and a group by time interaction for all body composition and performance variables (p ≤ 0.001), while no significant differences were found for changes in maximum heart rate. Pairwise comparisons revealed significant decreases in body fat percentage and speed test in HV and HI (p ≤ 0.001) after intervention, while anaerobic power significantly increased in HV and HI (p ≤ 0.001). The rating of perceived exertion (RPE) was significantly superior in HI than HV (p ≤ 0.05). Additionally, there were significant main effects of time and a group by time interaction for all 1-repetition maximum tests (p ≤ 0.001).

CONCLUSIONS

Combined interval training and resistance training were effective for improving bio-motor parameters in sedentary young women. HV training produced less RPE than HI training, which may potentially increase adherence to training protocols postintervention.

Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men

Although used by resistance-trained individuals, it is unknown if increasing muscle strength prior to hypertrophy training leads to greater muscle growth and strength gains. We investigated muscle thickness and maximum strength in 26 resistance-trained men who were randomly assigned to either: STHT, consisted in a 3-week strength-oriented training period (4x1-3 repetition maximum [RM]) prior to a 5-week hypertrophy-oriented period (4x8-12RM), or HT, which comprised an 8-week hypertrophy-oriented training period. Vastus lateralis muscle thickness, and back squat and leg-press 1-RM were assessed at pre, third week, and after 8 weeks of training. When pre-to-post changes are compared, STHT induced greater muscle growth (p = 0.049; 95%CI = 0.15-3.2%; d = 0.81) and strength gains in the back squat (p = 0.015; 95%CI = 1.5-13%; d = 1.05) and leg-press 45° (p = 0.044; 95%CI = 0.16-9.9%; d = 0.79) compared to HT. Our results support the use of a period to increase muscle strength prior to an HT to increase muscle thickness and maximum strength in resistance-trained men.