Adaptations in athletic performance and muscle architecture are not meaningfully conditioned by training free-weight versus machine-based exercises: Challenging a traditional assumption using the velocity-based method

BACKGROUND

Although the superior effectiveness of free-weight over machine-based training has been a traditionally widespread assumption, longitudinal studies comparing these training modalities were scarce and heterogeneous.

OBJECTIVE

This research used the velocity-based method to compare the effects of free-weight and machine-based resistance training on athletic performance and muscle architecture.

METHODS

Thirty-four resistance-trained men participated in an 8-week resistance training program allocated into free-weight (n = 17) or machine-based (n = 17) groups. Training variables (intensity, intraset fatigue, and recovery) were identical for both groups, so they only differed in the use of a barbell or specific machines to execute the full squat, bench press, prone bench pull, and shoulder press exercises. The velocity-based method was implemented to accurately adjust the planned intensity. Analysis of covariance and effect size (ES) statistics were used to compare both training modalities on a comprehensive set of athletic and muscle architecture parameters.

RESULTS

No between-group differences were found for any athletic (p ≥ 0.146) and muscle architecture (p ≥ 0.184) variable. Both training modalities significantly and similarly improved vertical jump (Free-weight: ES ≥ 0.45, p ≤ 0.001; Machine-based: ES ≥ 0.41, p ≤ 0.001) and lower limb anaerobic capacity (Free-weight: ES ≥ 0.39, p ≤ 0.007; Machine-based: ES ≥ 0.31, p ≤ 0.003). Additionally, the machine-based group meaningfully enhanced upper limb anaerobic power (ES = 0.41, p = 0.021), whereas the free-weight group significantly improved the change of direction (ES = -0.54, p = 0.003) and 2/6 balance conditions analyzed (p ≤ 0.012). Changes in sprint capacity (ES ≥ -0.13, p ≥ 0.274), fascicle length, and pennation angle (ES ≤ 0.19, p ≥ 0.129) were not significant for either training modality.

CONCLUSION

Adaptations in athletic performance and muscle architecture would not be meaningfully influenced by the resistance modality trained.

Surface electromyographic activity of the erector spinae and multifidus during arm- and leg-ergometer exercises in young healthy men

Objectives: Ergometer exercise was considered a new loading method that can be used for participants who are unable to assume the core strengthening exercise posture commonly used to strengthen the erector spinae and multifidus. This study aimed to investigate with healthy participants whether arm and leg ergometers could be used for core strengthening exercises and whether different exercise sites would affect the results. Methods: The study was conducted with 15 healthy adult male participants aged 20-35 years. The intervention consisted of arm- and leg-ergometer exercises performed by the participants. The exercise protocol consisted of three 1-min sessions (rest, 50W, and 100 W), which were measured consecutively. Surface electromyography (sEMG) was measured during the sessions. Maximal voluntary contraction (MVC) of the erector spinae and multifidus was also measured, during which sEMG was measured. The sEMG during ergometer exercise was calculated as a percentage of the MVC (calculated as % MVC). The root mean square (RMS) was recorded from the sEMG activity. Muscle activity of the erector spinae and multifidus was compared between ergometer exercises and between intensity levels. Heart rate (HR) was recorded by electrocardiogram. Results: In the arm-ergometer exercise, the % MVC values of the erector spinae were 6.3 ± 3.1, 10.9 ± 5.4, and 16.9 ± 8.3% at rest, 50 W, and 100 W conditions, respectively. The multifidus was 4.6 ± 2.9, 9.2 ± 5.6, and 12.6 ± 7.6% at rest, 50 W, and 100 W conditions, respectively. The respective % MVC values during the leg-ergometer exercise were 3.8 ± 1.7, 7.2 ± 3.8, and 10.4 ± 4.0% at rest, 50 W, and 100 W conditions, respectively. Leg-ergometer exercises were 2.6 ± 2.1, 6.9 ± 5.7, and 10.3 ± 6.8% at rest, 50 W, and 100 W conditions, respectively. The activities of the two muscles increased at comparable levels with increased workload in both types of exercises (p < 0.01, each). HR increased with the increased workload and the increase was larger during arm-than leg-ergometer exercises. Conclusion: These results demonstrate that both arm- and leg-ergometer exercises are potentially alternative methods for erector spinae and multifidus training for healthy participants. Further research is needed to target elderly.

Influence of Feet Position and Execution Velocity on Muscle Activation and Kinematic Parameters During the Inclined Leg Press Exercise

BACKGROUND

The leg press is one of the most typical exercises for strengthening the lower limbs. The objectives of this study were to compare 5 inclined leg press exercise conditions, varying the feet width stance (100% or 150% hip width), the feet rotation (0° or 45° external rotation) on the footplate and using 2 different movement velocities (MVs; maximum intended, and 2:2 seconds steady-paced velocities) to determine their effect on muscle activation as well as on the kinematic parameters between trained men and trained women.

HYPOTHESES

There will be no significant differences in muscle activation with regard to the feet position. The higher the MV, the greater the muscle activation.

STUDY DESIGN

A cross-sectional cohort study.

LEVEL OF EVIDENCE

Level 3.

METHODS

A repeated-measures between-group design was performed to examine muscle activation and kinematic parameters for the different conditions between gender groups. The level of significance was set at alpha = 0.05 for all statistical analyses.

RESULTS

Muscle activation presented no differences between conditions regarding feet width stance or feet rotation. Furthermore, muscle activation was greater during positive phases than negative phases of the exercise for all conditions and was also greater under maximum intended velocity conditions compared with steady-paced conditions. Otherwise, the muscle activation pattern presented slight differences by gender. In men, the greatest muscle activation was for the vastus medialis, followed by the vastus lateralis (VL), rectus femoris (RF), and gluteus medialis (GMED), while in women, the greatest muscle activation was for the vastus medialis, followed by the RF, VL, and GMED. Finally, greater mean propulsive velocity, maximum velocity, maximum power, and footplate displacement values were reported for men than for women under all the conditions.

CONCLUSION

The inclined leg press exercise produces the highest muscle activation in the vastus medialis, regardless of the velocity, feet stance, or gender.

CLINICAL RELEVANCE

Given that there are no differences in muscle activation regarding the feet stance, a participant's preferred feet stance should be encouraged during the inclined leg press exercise. Furthermore, the MV would preferably depend on the session objective (a training or a rehabilitation program), being aware that there is greater muscle activation at higher speeds. The inclined leg press exercise could be performed as a closed kinetic chain exercise when the main objective is to activate the vastus medialis.

Muscle Activation and Kinematic Analysis during the Inclined Leg Press Exercise in Young Females

Knee joint muscle activation imbalances, especially weakness in the vastus medialis oblique, are related to patellofemoral pain within the female population. The available literature presents the leg press as an exercise which potentially targets vastus medialis oblique activation, thus reducing imbalances in the quadriceps muscles. The main aim of the present study was to compare thigh muscle activation and kinematic parameters under different conditions during the inclined leg press exercise in a young female population. A cross-sectional study was conducted on 10 young, trained females. Muscle activation of the vastus medialis oblique, vastus lateralis, rectus femoris and gluteus medialis was analyzed under five different inclined leg press conditions, modifying the feet rotation (0–45° external rotation) and the stance width (100–150% hip width) on the footplate. All the conditions were performed at two different movement velocities: controlled velocity (2″ eccentric–2″ concentric) and maximal intended velocity. Mean propulsive velocity, maximum velocity and maximum power were also assessed. The results show that both controlled velocity conditions and maximal intended velocity conditions elicited a similar muscle activation pattern with greater activation during the concentric phase (p < 0.001, ηp² = 0.96). The maximal intended velocity conditions showed greater overall muscle activation (p < 0.001, ηp² = 0.91). The vastus medialis oblique presented the greatest muscle activation, followed by the rectus femoris, vastus lateralis and, the gluteus medialis. Furthermore, the inclined leg press condition with 0º feet rotation, 100% hip width distance and the maximal intended velocity generated the greatest kinematic parameter outputs. In conclusion, the inclined leg press exercise might be an optimal exercise to target vastus medialis activation regardless of the feet rotation and stance width conditions.

Impact of resistance training status on trunk muscle activation in a fatiguing set of heavy back squats

Purpose

In this study we measured neural activation (EMG) in four trunk stabilizer muscles and vastus lateralis (VL) in trained and novice participants during a set of squat repetitions to volitional fatigue at 85% 1RM.

Methods

Forty males were recruited into two groups, novice (NG: n = 21) and experienced (EG: n = 19), according to relative squat 1RM. Participants were tested twice to: (1) determine squat 1RM, and (2) complete a single set of repetitions to volitional fatigue at 85% 1RM. Relative squat 1RM; NG < 140% body mass, EG > 160% body mass. Neuromuscular activation was measured by EMG for the following: rectus abdominus (RA), external oblique (EO), lumbar sacral erector spinae (LSES), upper lumbar erector spinae (ULES) and VL in eccentric and concentric phase. Completed repetitions, RPE and EMG in repetition 1 and at 20, 40, 60, 80 and 100% of completed repetitions were analysed.

Results

No group differences were found between number repetitions completed and RPE in repetitions to volitional fatigue at 85% 1RM. Neuromuscular activation increased significantly in all muscle groups in eccentric and concentric phase apart from RA in the eccentric phase. Trunk neuromuscular activation was higher in NG compared to EG and this was significant in EO, LSES and ULES in eccentric phase and LSES in the concentric phase. VL activation increased in both phases with no group differences.

Conclusion

Trunk neuromuscular activation increases in a fatiguing set of heavy squats regardless of training status. Increased back squat strength through training results in lower neuromuscular activation despite greater absolute external squat loads.

Evaluation of the Lower Limb Muscles' Electromyographic Activity during the Leg Press Exercise and Its Variants: A Systematic Review

The aim of this study was to analyze the literature on muscle activation measured by surface electromyography (sEMG) of the muscles recruited when performing the leg press exercise and its variants. The Preferred Reporting Items of Systematic Reviews and Meta-Analyses (PRISMA) guidelines were followed to report this review. The search was carried out using the PubMed, Scopus, and Web of Science electronic databases. The articles selected met the following inclusion criteria: (a) a cross-sectional or longitudinal study design; (b) neuromuscular activation assessed during the leg press exercise, or its variants; (c) muscle activation data collected using sEMG; and (d) study samples comprising healthy and trained participants. The main findings indicate that the leg press exercise elicited the greatest sEMG activity from the quadriceps muscle complex, which was shown to be greater as the knee flexion angle increased. In conclusion, (1) the vastus lateralis and vastus medialis elicited the greatest muscle activation during the leg press exercise, followed closely by the rectus femoris; (2) the biceps femoris and the gastrocnemius medialis showed greater muscular activity as the knee reached full extension, whereas the vastus lateralis and medialis, the rectus femoris, and the tibialis anterior showed a decreasing muscular activity pattern as the knee reached full extension; (3) evidence on the influence of kinematics modifications over sEMG during leg press variants is still not compelling as very few studies match their findings.

Contemporary perspectives of core stability training for dynamic athletic performance: a survey of athletes, coaches, sports science and sports medicine practitioners

BACKGROUND

Core stability training has grown in popularity over 25 years, initially for back pain prevention or therapy. Subsequently, it developed as a mode of exercise training for health, fitness and sport. The scientific basis for traditional core stability exercise has recently been questioned and challenged, especially in relation to dynamic athletic performance. Reviews have called for clarity on what constitutes anatomy and function of the core, especially in healthy and uninjured people. Clinical research suggests that traditional core stability training is inappropriate for development of fitness for heath and sports performance. However, commonly used methods of measuring core stability in research do not reflect functional nature of core stability in uninjured, healthy and athletic populations. Recent reviews have proposed a more dynamic, whole body approach to training core stabilization, and research has begun to measure and report efficacy of these modes training. The purpose of this study was to assess extent to which these developments have informed people currently working and participating in sport.

METHODS

An online survey questionnaire was developed around common themes on core stability training as defined in the current scientific literature and circulated to a sample population of people working and participating in sport. Survey results were assessed against key elements of the current scientific debate.

RESULTS

Perceptions on anatomy and function of the core were gathered from a representative cohort of athletes, coaches, sports science and sports medicine practitioners (n = 241), along with their views on effectiveness of various current and traditional exercise training modes. Most popular method of testing and measuring core function was subjective assessment through observation (43%), while a quarter (22%) believed there was no effective method of measurement. Perceptions of people in sport reflect the scientific debate, and practitioners have adopted a more functional approach to core stability training. There was strong support for loaded, compound exercises performed upright, compared to moderate support for traditional core stability exercises. Half of the participants (50%) in the survey, however, still support a traditional isolation core stability training.

CONCLUSION

Perceptions in applied practice on core stability training for dynamic athletic performance are aligned to a large extent to the scientific literature.