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Kassiano W, Costa BDDV, Kunevaliki G, Lisboa F, Tricoli I, Francsuel J, Lima L, Stavinski N, Cyrino ES. Bigger Calves from Doing Higher Resistance Training Volume? Int J Sports Med 2024; 45:739-747. [PMID: 38684187 DOI: 10.1055/a-2316-7885] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 05/02/2024]
Abstract
We compared the effects of different weekly calf training sets on muscle size changes. Sixty-one untrained young women performed a calf training program for 6 weeks, 3 d·wk-1, with differences in resistance training volume. The participants were randomly assigned to one of the three groups: 6-SET, 9-SET, and 12-SET weekly calf training sets. The calf raise exercise was performed in sets of 15-20 repetitions maximum. The muscle thickness measurements of medial gastrocnemius (MG), lateral gastrocnemius (LG), and soleus (SOL) were taken via B-mode ultrasound. We used the sum of the three-muscle thickness as a proxy for the triceps surae (TSSUM). The 12-SET group elicited greater increases than the 6-SET in LG (6-SET=+ 8.1% vs. 12-SET=+ 14.3%; P=0.017), SOL (6-SET=+ 6.7% vs. 12-SET=+ 12.7%; P=0.024), and TSSUM (6-SET=+ 6.9% vs. 12-SET=+ 12.0%; P=0.005), but there was no significant difference in MG changes (6-SET=+ 6.6% vs. 12-SET=+ 9.9%; P=0.067). There were no significant differences when comparing 9-SET vs. 6-SET and 12-SET (P≥0.099). Although all groups experienced calf muscle hypertrophy, our results suggest that the higher dose range may optimize triceps surae muscle size gains.
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Affiliation(s)
- Witalo Kassiano
- Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil
| | | | - Gabriel Kunevaliki
- Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil
| | - Felipe Lisboa
- Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil
| | - Ian Tricoli
- Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil
| | - Jarlisson Francsuel
- Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil
| | - Luis Lima
- Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil
| | - Natã Stavinski
- Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil
| | - Edilson S Cyrino
- Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil
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Vargas-Molina S, Murri M, Gonzalez-Jimenez A, Gómez-Urquiza JL, Benítez-Porres J. Effects of the Ketogenic Diet on Strength Performance in Trained Men and Women: A Systematic Review and Meta-Analysis. Nutrients 2024; 16:2200. [PMID: 39064644 PMCID: PMC11279805 DOI: 10.3390/nu16142200] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/16/2024] [Revised: 07/02/2024] [Accepted: 07/03/2024] [Indexed: 07/28/2024] Open
Abstract
Ketogenic diets (KDs) are an alternative to improve strength performance and body composition in resistance training participants. The objective of this review and meta-analysis is to verify whether a ketogenic diet produces an increase in the strength of resistance-trained participants. We have evaluated the effect of the ketogenic diet in conjunction with resistance training on the strength levels in trained participants. Boolean algorithms from various databases (PubMed, Scopus, and Web of Science) were used. Meta-analyses were carried out, one on the 1-RM squat (SQ), with 106 trained participants or athletes, and another on the 1-RM on the bench press (BP), evaluating 119 participants. We did not find significant differences between the groups in the variables of SQ or BP, although the size of the effect was slightly higher in the ketogenic group. Conclusions: KDs do not appear to impair 1-RM performance; however, this test does not appear to be the most optimal tool for assessing hypertrophy-based strength session performance in resistance-trained participants.
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Affiliation(s)
- Salvador Vargas-Molina
- Physical Education and Sports Area, Faculty of Medicine, University of Málaga, 29010 Málaga, Spain;
- Research Division, Dynamical Business and Science Society—DBSS International SAS, Bogotá 110311, Colombia
| | - Mora Murri
- Instituto de Investigacion Biomedica de Malaga, IBIMA-Plataforma BIONAND, 29590 Málaga, Spain;
- Endocrinology and Nutrition Clinical Management Unit, Virgen de la Victoria University Hospital, 29010 Málaga, Spain
- Centro de Investigación Biomédica en Red de la Fisiopatología de la Obesidad y la Nutrición (CIBERObn), Instituto de Salud Carlos III, 29016 Madrid, Spain
| | - Andrés Gonzalez-Jimenez
- Instituto de Investigacion Biomedica de Malaga, IBIMA-Plataforma BIONAND, 29590 Málaga, Spain;
| | - José Luis Gómez-Urquiza
- Department of Nursing, Faculty of Health Sciences, University of Granada, 51005 Ceuta, Spain;
| | - Javier Benítez-Porres
- Physical Education and Sports Area, Faculty of Medicine, University of Málaga, 29010 Málaga, Spain;
- Instituto de Investigacion Biomedica de Malaga, IBIMA-Plataforma BIONAND, 29590 Málaga, Spain;
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Suzuki Y, Shimizu Y, Soma Y, Matsuda T, Hada Y, Koda M. Effectiveness of a Remote Monitoring-Based Home Training System for Preventing Frailty in Older Adults in Japan: A Preliminary Randomized Controlled Trial. Geriatrics (Basel) 2024; 9:20. [PMID: 38392107 PMCID: PMC10888319 DOI: 10.3390/geriatrics9010020] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/10/2023] [Revised: 01/24/2024] [Accepted: 02/03/2024] [Indexed: 02/24/2024] Open
Abstract
This study examined whether SUKUBARA®, a remotely managed training system that we developed, could improve skeletal muscle mass and muscle strength in community-dwelling older adults. SUKUBARA® is a composite exercise program that combines lower-load resistance training and balance exercises. Participants were instructed to exercise while watching individually assigned videos on YouTube, such that the research administrators could verify the viewing records of each participant. Fifteen participants (69 ± 4 years) were randomly assigned to the intervention (eight participants; the RT group) or the control group (seven participants; the CO group). The primary endpoint was a change in fat-free mass (FFM; kg), whereas the secondary endpoints included a change in knee extension strength (KES; Nm/kg). Correlation analyses were conducted to examine the relationship between FFM and KES. During the 12-week intervention period, significant differences were observed between the RT and CO groups in the changes in FFM (0.5 ± 0.5 vs. -0.1 ± 0.5) and KES (0.20 ± 0.22 vs. 0.02 ± 0.13), and significant positive correlations were found between the changes. Thus, SUKUBARA®-based interventions have the potential to improve muscle hypertrophy and enhance muscle strength among community-dwelling older adults. Thus, SUKUBARA® -based interventions show promise in improving muscle hypertrophy and enhance muscle strength among community-dwelling older adults. However, appropriately powered future research is needed to replicate these findings.
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Affiliation(s)
- Yasuhiro Suzuki
- Department of Rehabilitation Medicine, University of Tsukuba Hospital, Tsukuba 305-8576, Ibaraki, Japan
- Tsukuba Therapist Society for Diabetes Mellitus Prevention, Tsukuba 305-8576, Ibaraki, Japan
- Biomedical Science and Engineering Research Center, Hakodate Medical Association Nursing and Rehabilitation Academy, Hakodate 040-0081, Hokkaido, Japan
- Department of Internal Medicine (Endocrinology and Metabolism), Institute of Medicine, University of Tsukuba, Tsukuba 305-8576, Ibaraki, Japan
| | - Yukiyo Shimizu
- Department of Rehabilitation Medicine, Institute of Medicine, University of Tsukuba, Tsukuba 305-8575, Ibaraki, Japan
| | - Yuichiro Soma
- Department of Orthopedic Surgery, Institute of Medicine, University of Tsukuba, Tsukuba 305-8576, Ibaraki, Japan
| | - Takaaki Matsuda
- Department of Internal Medicine (Endocrinology and Metabolism), Institute of Medicine, University of Tsukuba, Tsukuba 305-8576, Ibaraki, Japan
| | - Yasushi Hada
- Department of Rehabilitation Medicine, Institute of Medicine, University of Tsukuba, Tsukuba 305-8575, Ibaraki, Japan
| | - Masao Koda
- Department of Orthopedic Surgery, Institute of Medicine, University of Tsukuba, Tsukuba 305-8576, Ibaraki, Japan
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Neason C, Miller CT, Tagliaferri SD, Belavy DL, Main LC, Ford JJ, Hahne AJ, Bowe SJ, Owen PJ. Exercise prescription variables predict reductions in pain intensity in adults with chronic low back pain: secondary analysis of a randomised controlled trial. BMJ Open Sport Exerc Med 2024; 10:e001744. [PMID: 38196942 PMCID: PMC10773405 DOI: 10.1136/bmjsem-2023-001744] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Grants] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 11/28/2023] [Indexed: 01/11/2024] Open
Abstract
Objectives The relationship between exercise training variables and clinical outcomes in low back pain (LBP) is unclear. The current study aimed to explore the relationship between exercise training parameters and pain intensity in individuals with chronic LBP. Methods This study is a secondary analysis of a previously reported randomised controlled trial comparing the effects of general strength and conditioning to motor control exercises and manual therapy. This secondary analysis includes adults with chronic LBP (n=20) randomised to the general strength and conditioning programme only. Primary outcomes of this analysis were exercise training parameters (time under tension, rating of perceived exertion (RPE), session duration, session-RPE and training frequency) and pain intensity (0-100 mm visual analogue acale) measured every 2 weeks from baseline to 6 months follow-up. Linear mixed models with random effects (participants) and allowance for heterogeneity of variance (study date) were used to determine the association between pain intensity and training parameters over time. Results Mean (95% CI) pain intensity decreased over time from baseline to 6 months follow-up by 10.7 (2.8 to 18.7) points (p=0.008). Over the 6-month intervention, lower pain intensity was associated with higher RPE (β (95% CI) -27.168 (-44.265 to -10.071), p=0.002), greater time under tension (-0.029 (-0.056 to -0.001), p=0.040) and shorter session duration (1.938 (0.011 to 3.865), p=0.049). Conclusion During 6 months of general strength and conditioning, lower pain intensity was associated with higher participant-reported training intensity, greater volume and shorter session duration. To ensure positive outcomes to exercise training, these variables should be monitored on a short-term basis. Trial registration number ACTRN12615001270505.
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Affiliation(s)
- Christopher Neason
- Institute of Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University, Geelong, Victoria, Australia
| | - Clint T Miller
- Institute of Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University, Geelong, Victoria, Australia
| | - Scott D Tagliaferri
- Institute of Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University, Geelong, Victoria, Australia
| | - Daniel L Belavy
- Institute of Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University, Geelong, Victoria, Australia
- Department of Applied Health Sciences, Division of Physiotherapy, Hochschule für Gesundheit Bochum, Bochum, Germany
| | - Luana C Main
- Institute of Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University, Geelong, Victoria, Australia
| | - Jon J Ford
- Low Back Research Team, School of Allied Health, La Trobe University, Bundoora, Victoria, Australia
- Advance HealthCare, Boronia, Victoria, Australia
| | - Andrew J Hahne
- Low Back Research Team, School of Allied Health, La Trobe University, Bundoora, Victoria, Australia
| | - Steven J Bowe
- Biostatistics Unit, Faculty of Health, Deakin University, Geelong, Victoria, Australia
- Victoria University of Wellington, Wellington, New Zealand
| | - Patrick J Owen
- Institute of Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University, Geelong, Victoria, Australia
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Lin TY, Chueh TY, Hung TM. Preferred Reporting Items for Resistance Exercise Studies (PRIRES): A Checklist Developed Using an Umbrella Review of Systematic Reviews. SPORTS MEDICINE - OPEN 2023; 9:114. [PMID: 38040927 PMCID: PMC10692055 DOI: 10.1186/s40798-023-00640-1] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Grants] [Track Full Text] [Subscribe] [Scholar Register] [Received: 10/23/2022] [Accepted: 09/26/2023] [Indexed: 12/03/2023]
Abstract
BACKGROUND The issues of replication and scientific transparency have been raised in exercise and sports science research. A potential means to address the replication crisis and enhance research reliability is to improve reporting quality and transparency. This study aims to formulate a reporting checklist as a supplement to the existing reporting guidelines, specifically for resistance exercise studies. METHODS PubMed (which covers Medline) and Scopus (which covers Medline, EMBASE, Ei Compendex, World Textile Index, Fluidex, Geobase, Biobase, and most journals in Web of Science) were searched for systematic reviews that comprised the primary studies directly comparing different resistance training methods. Basic data on the selected reviews, including on authors, publication years, and objectives, were summarized. The reporting items for the checklist were identified based on the objective of the reviews. Additional items from an existing checklist, namely the Consensus on Exercise Reporting Template, a National Strength and Conditioning Association handbook, and an article from the EQUATOR library were incorporated into the final reporting checklist. RESULTS Our database search retrieved 3595 relevant records. After automatic duplicate removal, the titles and abstracts of the remaining 2254 records were screened. The full texts of 137 records were then reviewed, and 88 systematic reviews that met the criteria were included in the umbrella review. CONCLUSION Developed primarily by an umbrella review method, this checklist covers the research questions which have been systematically studied and is expected to improve the reporting completeness of future resistance exercise studies. The PRIRES checklist comprises 26 reporting items (39 subitems) that cover four major topics in resistance exercise intervention: 1) exercise selection, performance, and training parameters, 2) training program and progression, 3) exercise setting, and 4) planned vs actual training. The PRIRES checklist was designed specifically for reporting resistance exercise intervention. It is expected to be used with other reporting guidelines such as Consolidated Standards of Reporting Trials and Standard Protocol Items: Recommendations for Interventional Trials. This article presents only the development process and resulting items of the checklist. An accompanying article detailing the rationale for, the importance of, and examples of each item is being prepared. REGISTRATION This study is registered with the EQUATOR Network under the title "Preferred Reporting Items for Resistance Exercise Studies (PRIRES)." PROSPERO registration number: CRD42021235259.
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Affiliation(s)
- Ting-Yu Lin
- Department of Physical Education and Sport Sciences, National Taiwan Normal University, No. 162, Section 1, Heping East Road, Da'an District, Taipei City, 106, Taiwan
| | - Ting-Yu Chueh
- Department of Physical Education and Sport Sciences, National Taiwan Normal University, No. 162, Section 1, Heping East Road, Da'an District, Taipei City, 106, Taiwan
| | - Tsung-Min Hung
- Department of Physical Education and Sport Sciences, National Taiwan Normal University, No. 162, Section 1, Heping East Road, Da'an District, Taipei City, 106, Taiwan.
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Silva GC, Castro JB, Silva YR, Lima HR, Bastos LR, Costa DM, Lima VP, Vale RG. Influence of different recovery intervals on time under tension, total training volume, and fatigue index in horizontal bench press exercise in young male wrestling athletes. J Sports Med Phys Fitness 2023; 63:1027-1034. [PMID: 37335582 DOI: 10.23736/s0022-4707.23.14932-2] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 06/21/2023]
Abstract
BACKGROUND The recovery interval (RI) seems to be a variable closely related to the training volume since it can determine the performance after this rest time. This study investigated the influence of different recovery intervals on time under tension (TUT), total training volume (TTV), and Fatigue Index (FI) in the horizontal bench press exercise. METHODS Eighteen male wrestling athletes underwent three visits: 1st) performed the 10-repetition maximum (10RM) test; 2nd and 3rd) performed 5 sets of up to 10 repetitions with 1 minute (RI1) and 3 minutes (RI3) of passive RI with randomized entry. TUT, number of repetitions, TTV and FI data were collected or calculated. RESULTS TUT was lower in sets 5 (P<0.001) for RI1 when compared to RI3, with no significant difference for the other 4 sets. The number of repetitions for RI1 was lower when compared to RI3 in sets 3 (P=0.018), 4 (P=0.023), and 5 (P<0.001), with no significant difference in sets 1 and 2. The FI was significantly higher for RI1 (P<0.001); however, TTV was significantly higher for RI3 (P=0.007). CONCLUSIONS Different RI influenced the TUT and the number of repetitions along 5 sets in the horizontal bench press exercise. Moreover, these two variables showed different behavior when compared under the same condition (RI1 or RI3), especially after the third set. Using longer RI demonstrated a greater ability to maintain TTV and less negative effect of fatigue in young male wrestling athletes.
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Affiliation(s)
- Giullio C Silva
- Department of Exercise and Sport Sciences, Rio de Janeiro State University, Rio de Janeiro, Brazil -
- Laboratory of Exercise and Sport, Institute of Physical Education and Sports, Rio de Janeiro State University, Rio de Janeiro, Brazil -
| | - Juliana B Castro
- Department of Exercise and Sport Sciences, Rio de Janeiro State University, Rio de Janeiro, Brazil
- Laboratory of Exercise and Sport, Institute of Physical Education and Sports, Rio de Janeiro State University, Rio de Janeiro, Brazil
| | - Yuri R Silva
- Department of Exercise and Sport Sciences, Rio de Janeiro State University, Rio de Janeiro, Brazil
- Laboratory of Exercise and Sport, Institute of Physical Education and Sports, Rio de Janeiro State University, Rio de Janeiro, Brazil
| | - Henri R Lima
- Biodinamics of Performance, Exercise and Health Research Group, Institute of Physical Education and Sports, Rio de Janeiro State University, Rio de Janeiro, Brazil
| | - Larissa R Bastos
- Department of Exercise and Sport Sciences, Rio de Janeiro State University, Rio de Janeiro, Brazil
- Biodinamics of Performance, Exercise and Health Research Group, Institute of Physical Education and Sports, Rio de Janeiro State University, Rio de Janeiro, Brazil
| | - Dayane M Costa
- Department of Exercise and Sport Sciences, Rio de Janeiro State University, Rio de Janeiro, Brazil
- Biodinamics of Performance, Exercise and Health Research Group, Institute of Physical Education and Sports, Rio de Janeiro State University, Rio de Janeiro, Brazil
| | - Vicente P Lima
- Department of Exercise and Sport Sciences, Rio de Janeiro State University, Rio de Janeiro, Brazil
- Laboratory of Exercise and Sport, Institute of Physical Education and Sports, Rio de Janeiro State University, Rio de Janeiro, Brazil
- Biodinamics of Performance, Exercise and Health Research Group, Institute of Physical Education and Sports, Rio de Janeiro State University, Rio de Janeiro, Brazil
| | - Rodrigo G Vale
- Department of Exercise and Sport Sciences, Rio de Janeiro State University, Rio de Janeiro, Brazil
- Laboratory of Exercise and Sport, Institute of Physical Education and Sports, Rio de Janeiro State University, Rio de Janeiro, Brazil
- Laboratory of Exercise Physiology, Estácio de Sá University, Cabo Frio, Brazil
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Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Francés M, Zubillaga A, Santos-Concejero J. Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women. J Hum Kinet 2023; 87:259-270. [PMID: 37559762 PMCID: PMC10407320 DOI: 10.5114/jhk/163561] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/18/2022] [Accepted: 04/03/2023] [Indexed: 08/11/2023] Open
Abstract
The aim of the present study was to analyse the role of exercises' resistance profile in regional hypertrophy. Thirty-eight healthy women completed a 9-week resistance training program consisting of either 4 sets of 12 repetitions to volitional failure of inclined bicep curls (INC group) or preacher curls (PREA group), three times per week. Pre- and post-intervention muscle thickness was measured using B-mode ultrasound imaging with a linear-array transducer. Scan acquisition sites were determined by measuring 50%, 60% and 70% of the distance between the posterior crest of the acromion and the olecranon. Statistical significance was set at p < 0.05. No region of the INC group grew when comparing pre- to post-intervention. The 70% region of the PREA group grew significantly (muscle thickness increased from 2.7 ± 0.43 cm to 2.94 ± 0.44 cm). We found no growth differences between regions when analysing per group (p = 0.274), region (p = 0.571) or group*region (p = 0.367). Our results show that the distal region of the arm grows in response to the preacher curl that places the highest amount of strain in the range of motion in which the arm muscles are more elongated.
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Affiliation(s)
- Aitor Zabaleta-Korta
- Sports and Education Department, University of the Basque Country (UPV/EHU), Vitoria-Gasteiz, Spain
| | - Eneko Fernández-Peña
- Sports and Education Department, University of the Basque Country (UPV/EHU), Vitoria-Gasteiz, Spain
| | - Jon Torres-Unda
- Physiotherapy Department, University of the Basque Country (UPV/EHU), Leioa, Spain
| | - Maider Francés
- Physiotherapy Department, University of the Basque Country (UPV/EHU), Leioa, Spain
| | - Asier Zubillaga
- Sports and Education Department, University of the Basque Country (UPV/EHU), Vitoria-Gasteiz, Spain
| | - Jordan Santos-Concejero
- Sports and Education Department, University of the Basque Country (UPV/EHU), Vitoria-Gasteiz, Spain
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Ruple BA, Plotkin DL, Smith MA, Godwin JS, Sexton CL, McIntosh MC, Kontos NJ, Beausejour JP, Pagan JI, Rodriguez JP, Sheldon D, Knowles KS, Libardi CA, Young KC, Stock MS, Roberts MD. The effects of resistance training to near failure on strength, hypertrophy, and motor unit adaptations in previously trained adults. Physiol Rep 2023; 11:e15679. [PMID: 37144554 PMCID: PMC10161210 DOI: 10.14814/phy2.15679] [Citation(s) in RCA: 3] [Impact Index Per Article: 3.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/07/2023] [Revised: 03/09/2023] [Accepted: 04/06/2023] [Indexed: 05/06/2023] Open
Abstract
Limited research exists examining how resistance training to failure affects applied outcomes and single motor unit characteristics in previously trained individuals. Herein, resistance-trained adults (24 ± 3 years old, self-reported resistance training experience was 6 ± 4 years, 11 men and 8 women) were randomly assigned to either a low-repetitions-in-reserve (RIR; i.e., training near failure, n = 10) or high-RIR (i.e., not training near failure, n = 9) group. All participants implemented progressive overload during 5 weeks where low-RIR performed squat, bench press, and deadlift twice weekly and were instructed to end each training set with 0-1 RIR. high-RIR performed identical training except for being instructed to maintain 4-6 RIR after each set. During week 6, participants performed a reduced volume-load. The following were assessed prior to and following the intervention: (i) vastus lateralis (VL) muscle cross-sectional area (mCSA) at multiple sites; (ii) squat, bench press, and deadlift one-repetition maximums (1RMs); and (iii) maximal isometric knee extensor torque and VL motor unit firing rates during an 80% maximal voluntary contraction. Although RIR was lower in the low- versus high-RIR group during the intervention (p < 0.001), total training volume did not significantly differ between groups (p = 0.222). There were main effects of time for squat, bench press, and deadlift 1RMs (all p-values < 0.05), but no significant condition × time interactions existed for these or proximal/middle/distal VL mCSA data. There were significant interactions for the slope and y-intercept of the motor unit mean firing rate versus recruitment threshold relationship. Post hoc analyses indicated low-RIR group slope values decreased and y-intercept values increased after training suggesting low-RIR training increased lower-threshold motor unit firing rates. This study provides insight into how resistance training in proximity to failure affects strength, hypertrophy, and single motor unit characteristics, and may inform those who aim to program for resistance-trained individuals.
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Affiliation(s)
| | | | | | | | | | | | | | - Jonathan P. Beausejour
- School of Kinesiology and Rehabilitation SciencesUniversity of Central FloridaOrlandoFloridaUSA
| | - Jason I. Pagan
- School of Kinesiology and Rehabilitation SciencesUniversity of Central FloridaOrlandoFloridaUSA
| | - Juan P. Rodriguez
- School of Kinesiology and Rehabilitation SciencesUniversity of Central FloridaOrlandoFloridaUSA
| | - Daniel Sheldon
- School of Kinesiology and Rehabilitation SciencesUniversity of Central FloridaOrlandoFloridaUSA
| | - Kevan S. Knowles
- School of Kinesiology and Rehabilitation SciencesUniversity of Central FloridaOrlandoFloridaUSA
| | - Cleiton A. Libardi
- Department of Physical EducationFederal University of São CarlosSão CarlosBrazil
| | - Kaelin C. Young
- Biomedical SciencesPacific Northwest University of Health SciencesYakimaWashingtonUSA
| | - Matt S. Stock
- School of Kinesiology and Rehabilitation SciencesUniversity of Central FloridaOrlandoFloridaUSA
| | - Michael D. Roberts
- School of KinesiologyAuburn UniversityAuburnAlabamaUSA
- Edward Via College of Osteopathic MedicineAuburnAlabamaUSA
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Rodríguez-Barbero S, González-Mohíno F, Rodrigo-Carranza V, Santos-Garcia DJ, Boullosa D, González-Ravé JM. Acute effects of interval training on running kinematics in runners: A systematic review. Gait Posture 2023; 103:19-26. [PMID: 37075554 DOI: 10.1016/j.gaitpost.2023.04.009] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 10/10/2022] [Revised: 04/11/2023] [Accepted: 04/12/2023] [Indexed: 04/21/2023]
Abstract
BACKGROUND Interval training (IT) is influenced by several variables and its design. However, there is no consensus about the acute effects of this type of training on running kinematics and gait patterns due to the variety of session designs. RESEARCH QUESTION The aim of this systematic review was to determine the acute effects of IT on gait patterns and running kinematics in endurance runners depending on the characteristics of the training sessions. METHODS A systematic search on four databases (Pubmed, WOS, Medline, and Scopus) was conducted on February 22, 2022. After analyzing 655 articles, studies were included if they met the inclusion criteria developed according to the PICO model. Nine studies were finally included. RESULTS Only two of these studies measured kinematics changes during IT bouts while seven measured pre-post changes of these parameters. The quality scores of the included studies in the review averaged 5.44 (good quality) points using the modified PEDro scale. The observed changes in running kinematics during IT sessions were an increase in stride frequency, contact time and vertical displacement of center of mass. SIGNIFICANCE Regarding the type of IT, anaerobic and short aerobic interval sessions (200-1000 m) should include long recovery periods (2-3 min) to avoid the increase of stride frequency, contact time and vertical oscillation of the center of mass as a results of muscle fatigue. For long aerobic interval sessions (>1000 m), a short recovery (1-2 min) between bouts do not induce a high level of muscle fatigue nor modifications in gait patterns. Coaches and athletes must consider the relative intensity and recovery periods of IT, and the type of IT, to prevent excessive fatigue which can negatively affect running kinematics.
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Affiliation(s)
| | - Fernando González-Mohíno
- Sport Training Lab. University of Castilla-La Mancha, Toledo, Spain; Facultad de Ciencias de la Vida y de la Naturaleza, Universidad Nebrija, Madrid, Spain.
| | | | | | - Daniel Boullosa
- Faculty of Physical Activity and Sports Sciences, Universidad de León, León, Spain
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Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ. Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Med 2023; 53:649-665. [PMID: 36334240 PMCID: PMC9935748 DOI: 10.1007/s40279-022-01784-y] [Citation(s) in RCA: 7] [Impact Index Per Article: 7.0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Grants] [Track Full Text] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 10/16/2022] [Indexed: 11/08/2022]
Abstract
BACKGROUND AND OBJECTIVE This systematic review with meta-analysis investigated the influence of resistance training proximity-to-failure on muscle hypertrophy. METHODS Literature searches in the PubMed, SCOPUS and SPORTDiscus databases identified a total of 15 studies that measured muscle hypertrophy (in healthy adults of any age and resistance training experience) and compared resistance training performed to: (A) momentary muscular failure versus non-failure; (B) set failure (defined as anything other than momentary muscular failure) versus non-failure; or (C) different velocity loss thresholds. RESULTS There was a trivial advantage for resistance training performed to set failure versus non-failure for muscle hypertrophy in studies applying any definition of set failure [effect size=0.19 (95% confidence interval 0.00, 0.37), p=0.045], with no moderating effect of volume load (p=0.884) or relative load (p=0.525). Given the variability in set failure definitions applied across studies, sub-group analyses were conducted and found no advantage for either resistance training performed to momentary muscular failure versus non-failure for muscle hypertrophy [effect size=0.12 (95% confidence interval -0.13, 0.37), p=0.343], or for resistance training performed to high (>25%) versus moderate (20-25%) velocity loss thresholds [effect size=0.08 (95% confidence interval -0.16, 0.32), p=0.529]. CONCLUSION Overall, our main findings suggest that (i) there is no evidence to support that resistance training performed to momentary muscular failure is superior to non-failure resistance training for muscle hypertrophy and (ii) higher velocity loss thresholds, and theoretically closer proximities-to-failure do not always elicit greater muscle hypertrophy. As such, these results provide evidence for a potential non-linear relationship between proximity-to-failure and muscle hypertrophy.
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Affiliation(s)
- Martin C Refalo
- Centre for Sport Research (CSR), School of Exercise and Nutrition Sciences, Deakin University, Geelong, VIC, Australia.
| | - Eric R Helms
- Sport Performance Research Institute New Zealand (SPRINZ), Auckland University of Technology, Auckland, New Zealand
| | | | - D Lee Hamilton
- Institute for Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University, Geelong, VIC, Australia
| | - Jackson J Fyfe
- Institute for Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University, Geelong, VIC, Australia
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11
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Pearson JR, Moodie N, Stout KW, Hawkins WC, Matuszek M, Graham ZA, Siedlik JA, Vardiman JP, Gallagher PM. Similar Responses in the Akt/Protein Kinase B Signaling Pathway Following Different Lower-Body Exercise Volumes in Recreationally Active Men. J Strength Cond Res 2023; 37:1034-1041. [PMID: 36727994 DOI: 10.1519/jsc.0000000000004363] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 02/03/2023]
Abstract
ABSTRACT Pearson, JR, Moodie, N, Stout, KW, Hawkins, WC, Matuszek, M, Graham, ZA, Siedlik, JA, Vardiman, JP, and Gallagher, PM. Similar responses in the Akt/protein kinase B (PKB) signaling pathway after different lower-body exercise volumes in recreationally active men. J Strength Cond Res XX(X): 000-000, 2022-This project examined the differences between a single set (SS) compared to multiple sets (MS) of resistance exercise on the Akt/protein kinase B (PKB) signaling pathway, the expression of insulin-like growth factor-1 (IGF-1), and the receptor for IGF-1 (IGF-1R) to better understand the types of resistance training protocols that are most beneficial in stimulating the muscle hypertrophic response. Sixteen healthy men were randomly selected into 2 groups of 8. Subjects in each group received 3 biopsies: (a) before exercise, (b) 15 minutes postexercise, and (c) 180 minutes postexercise. Subjects in the SS group performed 1 set of leg press to failure at 80% of their predetermined 1 repetition maximum (1RM). Subjects in the MS group performed 2 sets of 10 repetitions and 1 set to failure at 80% of their predetermined 1RM, with 3 minutes of rest between each set. Our results indicated no group × time interactions in the concentration of Akt signaling proteins. Furthermore, there were no group × time interactions in IGF-1 or IGF-1R expression. However, phosphorylated 4E-binding protein 1 levels increased 150% from pre to 180 minutes post (p = 0.005). In addition, there was a significantly greater increase in IGF-1R expression in the SS group compared with the MS group (7.99 ± 10.07 vs. 4.41 ± 6.28; p = 0.026). Collectively, we found that a SS of resistance training evokes a similar acute Akt/PKB pathway response as MS in recreationally active men.
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Affiliation(s)
- Jeremy R Pearson
- Applied Physiology Laboratory and Osness Human Performance Laboratories, University of Kansas, Lawrence, Kansas
| | - Nicole Moodie
- Department of Health, Physics and Applied Sciences, Rockhurst University, Kansas City, Missouri
| | - Kevan W Stout
- Applied Physiology Laboratory and Osness Human Performance Laboratories, University of Kansas, Lawrence, Kansas
| | - William C Hawkins
- Department of Kinesiology and Sport, Southern Indiana University, Evansville, Indiana
| | - Mallory Matuszek
- Applied Physiology Laboratory and Osness Human Performance Laboratories, University of Kansas, Lawrence, Kansas
| | - Zachary A Graham
- Florida Institute for Human and Machine Cognition, Pensacola, Florida
| | - Jacob A Siedlik
- Department of Exercise Science and Pre-Health Professions, Creighton University, Omaha, Nebraska; and
| | - John P Vardiman
- Department of Food, Nutrition, Dietetics and Health, Kansas State University, Manhattan, Kansas
| | - Philip M Gallagher
- Applied Physiology Laboratory and Osness Human Performance Laboratories, University of Kansas, Lawrence, Kansas
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12
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Roth C, Schoenfeld BJ, Behringer M. Lean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volume. Eur J Appl Physiol 2022; 122:1129-1151. [PMID: 35146569 PMCID: PMC9012799 DOI: 10.1007/s00421-022-04896-5] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/27/2021] [Accepted: 01/11/2022] [Indexed: 11/30/2022]
Abstract
Many sports employ caloric restriction (CR) to reduce athletes’ body mass. During these phases, resistance training (RT) volume is often reduced to accommodate recovery demands. Since RT volume is a well-known anabolic stimulus, this review investigates whether a higher training volume helps to spare lean mass during CR. A total of 15 studies met inclusion criteria. The extracted data allowed calculation of total tonnage lifted (repetitions × sets × intensity load) or weekly sets per muscle group for only 4 of the 15 studies, with RT volume being highly dependent on the examined muscle group as well as weekly training frequency per muscle group. Studies involving high RT volume programs (≥ 10 weekly sets per muscle group) revealed low-to-no (mostly female) lean mass loss. Additionally, studies increasing RT volume during CR over time appeared to demonstrate no-to-low lean mass loss when compared to studies reducing RT volume. Since data regarding RT variables applied were incomplete in most of the included studies, evidence is insufficient to conclude that a higher RT volume is better suited to spare lean mass during CR, although data seem to favor higher volumes in female athletes during CR. Moreover, the data appear to suggest that increasing RT volume during CR over time might be more effective in ameliorating CR-induced atrophy in both male and female resistance-trained athletes when compared to studies reducing RT volume. The effects of CR on lean mass sparing seem to be mediated by training experience, pre-diet volume, and energy deficit, with, on average, women tending to spare more lean mass than men. Potential explanatory mechanisms for enhanced lean mass sparing include a preserved endocrine milieu as well as heightened anabolic signaling.
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Affiliation(s)
- C Roth
- Department of Sports Medicine and Exercise Physiology, Institute of Sport Sciences, Goethe University Frankfurt, Ginnheimer Landstrasse 39, 60487, Frankfurt/Main, Germany.
| | - B J Schoenfeld
- Department of Health Sciences, CUNY Lehman College, Bronx, NY, USA
| | - M Behringer
- Department of Sports Medicine and Exercise Physiology, Institute of Sport Sciences, Goethe University Frankfurt, Ginnheimer Landstrasse 39, 60487, Frankfurt/Main, Germany
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13
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A Systematic Review of the Effects of Different Resistance Training Volumes on Muscle Hypertrophy. J Hum Kinet 2022; 81:199-210. [PMID: 35291645 PMCID: PMC8884877 DOI: 10.2478/hukin-2022-0017] [Citation(s) in RCA: 14] [Impact Index Per Article: 7.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/18/2023] Open
Abstract
The main goal of this study was to compare responses to moderate and high training volumes aimed at inducing muscle hypertrophy. A literature search on 3 databases (Pubmed, Scopus and Chocrane Library) was conducted in January 2021. After analyzing 2083 resultant articles, studies were included if they met the following inclusion criteria: a) studies were randomized controlled trials (with the number of sets explicitly reported), b) interventions lasted at least six weeks, c) participants had a minimum of one year of resistance training experience, d) participants’ age ranged from 18 to 35 years, e) studies reported direct measurements of muscle thickness and/or the cross-sectional area, and f) studies were published in peer-review journals. Seven studies met the inclusion criteria and were included in the qualitative analysis, whereas just six were included in the quantitative analysis. All participants were divided into three groups: “low” (<12 weekly sets), “moderate” (12-20 weekly sets) and “high” volume (>20 weekly sets). According to the results of this meta-analysis, there were no differences between moderate and high training volume responses for the quadriceps (p = 0.19) and the biceps brachii (p = 0.59). However, it appears that a high training volume is better to induce muscle mass gains in the triceps brachii (p = 0.01). According to the results of this review, a range of 12-20 weekly sets per muscle group may be an optimum standard recommendation for increasing muscle hypertrophy in young, trained men.
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14
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Alix-Fages C, Del Vecchio A, Baz-Valle E, Santos-Concejero J, Balsalobre-Fernández C. The role of the neural stimulus in regulating skeletal muscle hypertrophy. Eur J Appl Physiol 2022; 122:1111-1128. [PMID: 35138447 DOI: 10.1007/s00421-022-04906-6] [Citation(s) in RCA: 18] [Impact Index Per Article: 9.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/16/2021] [Accepted: 01/28/2022] [Indexed: 02/06/2023]
Abstract
Resistance training is frequently performed with the goal of stimulating muscle hypertrophy. Due to the key roles motor unit recruitment and mechanical tension play to induce muscle growth, when programming, the manipulation of the training variables is oriented to provoke the correct stimulus. Although it is known that the nervous system is responsible for the control of motor units and active muscle force, muscle hypertrophy researchers and trainers tend to only focus on the adaptations of the musculotendinous unit and not in the nervous system behaviour. To better guide resistance exercise prescription for muscle hypertrophy and aiming to delve into the mechanisms that maximize this goal, this review provides evidence-based considerations for possible effects of neural behaviour on muscle growth when programming resistance training, and future neurophysiological measurement that should be tested when training to increase muscle mass. Combined information from the neural and muscular structures will allow to understand the exact adaptations of the muscle in response to a given input (neural drive to the muscle). Changes at different levels of the nervous system will affect the control of motor units and mechanical forces during resistance training, thus impacting the potential hypertrophic adaptations. Additionally, this article addresses how neural adaptations and fatigue accumulation that occur when resistance training may influence the hypertrophic response and propose neurophysiological assessments that may improve our understanding of resistance training variables that impact on muscular adaptations.
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Affiliation(s)
- Carlos Alix-Fages
- Applied Biomechanics and Sport Technology Research Group, Autonomous University of Madrid, C/ Fco Tomas y Valiente 3, Cantoblanco, 28049, Madrid, Spain.
| | - Alessandro Del Vecchio
- Neuromuscular Physiology and Neural Interfacing Group, Department Artificial Intelligence in Biomedical Engineering, Friedrich-Alexander University, Erlangen-Nürnberg, Germany
| | - Eneko Baz-Valle
- Department of Physical Education and Sport, University of the Basque Country UPV/EHU, Vitoria-Gasteiz, Spain
| | - Jordan Santos-Concejero
- Department of Physical Education and Sport, University of the Basque Country UPV/EHU, Vitoria-Gasteiz, Spain
| | - Carlos Balsalobre-Fernández
- Applied Biomechanics and Sport Technology Research Group, Autonomous University of Madrid, C/ Fco Tomas y Valiente 3, Cantoblanco, 28049, Madrid, Spain
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15
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Brigatto FA, Lima LEDM, Germano MD, Aoki MS, Braz TV, Lopes CR. High Resistance-Training Volume Enhances Muscle Thickness in Resistance-Trained Men. J Strength Cond Res 2022; 36:22-30. [PMID: 31868813 DOI: 10.1519/jsc.0000000000003413] [Citation(s) in RCA: 14] [Impact Index Per Article: 7.0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
ABSTRACT Brigatto, FA, Lima, LEdM, Germano, MD, Aoki, MS, Braz, TV, and Lopes, CR. High resistance-training volume enhances muscle thickness in resistance-trained men. J Strength Cond Res 36(1): 22-30, 2022-This study investigated the effects of different volumes of resistance training (RT) (8 weeks of 16, 24, and 32 weekly sets per muscle group) on muscular strength and hypertrophy. Subjects were pair-matched according to baseline strength and then randomly assigned to 1 of 3 experimental groups: 16 weekly sets per muscle group (G16, n = 9), 24 weekly sets per muscle group (G24, n = 9), or 32 weekly sets per muscle group (G32, n = 9). All other RT variables (e.g., exercise performed, exercise order, weekly frequency, range of repetitions, rest interval between sets and exercises, etc.) were maintained constant. The total load lifted was calculated for every RT session to compare the accumulated external training load among experimental groups across the intervention period. Testing was conducted before intervention (pre) and after 8-week (post-8) periods for maximal voluntary muscle strength (1 repetition maximum [1RM] test for bench press and parallel back squat exercises) and muscle thickness (MT) of the biceps brachii, triceps brachii, and vastus lateralis. The major findings were as follows: (a) all RT volumes increased bench press and parallel back squat 1RM and (b) all RT volumes increased the biceps brachii, triceps brachii, and vastus lateralis MT. The magnitude of increase in 1RM and MT of the lower body when training with 32 weekly sets per muscle group was higher than for 16 weekly sets per muscle group. The magnitude of the increase in MTTB was higher when training with 32 weekly sets than for 16 weekly sets.
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Affiliation(s)
- Felipe A Brigatto
- Methodist University of Piracicaba, Human Performance Research Laboratory, Piracicaba, São Paulo, Brazil
- Anhanguera University Center, Leme, São Paulo, Brazil
| | | | - Moisés D Germano
- Methodist University of Piracicaba, Human Performance Research Laboratory, Piracicaba, São Paulo, Brazil
| | - Marcelo S Aoki
- School of Arts, Sciences and Humanities, University of São Paulo, São Paulo, Brazil; and
| | - Tiago V Braz
- Methodist University of Piracicaba, Human Performance Research Laboratory, Piracicaba, São Paulo, Brazil
| | - Charles R Lopes
- Methodist University of Piracicaba, Human Performance Research Laboratory, Piracicaba, São Paulo, Brazil
- Adventist Faculty of Hortolândia, Hortolândia, São Paulo, Brazil
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16
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Kwon H, Abowd GD, Plötz T. Complex Deep Neural Networks from Large Scale Virtual IMU Data for Effective Human Activity Recognition Using Wearables. SENSORS 2021; 21:s21248337. [PMID: 34960431 PMCID: PMC8707382 DOI: 10.3390/s21248337] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Subscribe] [Scholar Register] [Received: 10/30/2021] [Revised: 12/03/2021] [Accepted: 12/10/2021] [Indexed: 12/02/2022]
Abstract
Supervised training of human activity recognition (HAR) systems based on body-worn inertial measurement units (IMUs) is often constrained by the typically rather small amounts of labeled sample data. Systems like IMUTube have been introduced that employ cross-modality transfer approaches to convert videos of activities of interest into virtual IMU data. We demonstrate for the first time how such large-scale virtual IMU datasets can be used to train HAR systems that are substantially more complex than the state-of-the-art. Complexity is thereby represented by the number of model parameters that can be trained robustly. Our models contain components that are dedicated to capture the essentials of IMU data as they are of relevance for activity recognition, which increased the number of trainable parameters by a factor of 1100 compared to state-of-the-art model architectures. We evaluate the new model architecture on the challenging task of analyzing free-weight gym exercises, specifically on classifying 13 dumbbell execises. We have collected around 41 h of virtual IMU data using IMUTube from exercise videos available from YouTube. The proposed model is trained with the large amount of virtual IMU data and calibrated with a mere 36 min of real IMU data. The trained model was evaluated on a real IMU dataset and we demonstrate the substantial performance improvements of 20% absolute F1 score compared to the state-of-the-art convolutional models in HAR.
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Affiliation(s)
- Hyeokhyen Kwon
- School of Interactive Computing, Georgia Institute of Technology, Atlanta, GA 30332, USA; (H.K.); (G.D.A.)
| | - Gregory D. Abowd
- School of Interactive Computing, Georgia Institute of Technology, Atlanta, GA 30332, USA; (H.K.); (G.D.A.)
- Electrical and Computer Engineering, Northeastern University, Boston, MA 02115, USA
| | - Thomas Plötz
- School of Interactive Computing, Georgia Institute of Technology, Atlanta, GA 30332, USA; (H.K.); (G.D.A.)
- Correspondence:
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17
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Rodriguez J, Hanney WJ, Kolber MJ, Cheatham S. Utility of Back-Off Sets: An Overview. Strength Cond J 2021. [DOI: 10.1519/ssc.0000000000000623] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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18
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Evangelista AL, Braz TV, La Scala Teixeira CV, Rica RL, Alonso AC, Barbosa WA, Reis VM, Baker JS, Schoenfeld BJ, Bocalini DS, Greve JMD. Split or full-body workout routine: which is best to increase muscle strength and hypertrophy? EINSTEIN-SAO PAULO 2021; 19:eAO5781. [PMID: 34468591 PMCID: PMC8372753 DOI: 10.31744/einstein_journal/2021ao5781] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/20/2020] [Accepted: 11/26/2020] [Indexed: 12/04/2022] Open
Abstract
Objective: To compare the effects of different resistance training programs on measures of muscle strength and hypertrophy. Methods: Sixty-seven untrained subjects were randomized to one of two groups: Split Workout Routine (n=35), in which muscle groups were trained twice per week in an A/B split consisting of eight sets per session, or Full-Body Workout Routine (n=32), in which muscle groups were trained four times per week with four and eight sets per session. Both groups performed eight to 12 repetition maximum per set, with 60 seconds of rest between sets. Maximal strength and muscle thickness were assessed at baseline and after eight weeks of training. Results: A significant main effect of time (pre versus post) was observed for maximal strength in the bench press and squat exercises and thickness of the elbow extensor, elbow flexor and quadriceps femoris muscles. Selected variables did not differ significantly between groups. Conclusion: Resistance training twice or four times per week has similar effects on neuromuscular adaptation, provided weekly set volume is equal.
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Affiliation(s)
| | | | | | | | | | | | - Victor Machado Reis
- Centro de Investigação em Desporto, Saúde e Desenvolvimento Humano, Vila Real, Portugal
| | | | | | | | - Julia Maria D'Andréa Greve
- Instituto de Ortopedia e Traumatologia, Hospital das Clínicas, Faculdade de Medicina, Universidade de São Paulo, São Paulo, SP, Brazil
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19
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Rodrigo-Carranza V, González-Mohíno F, Santos-Concejero J, González-Ravé JM. The effects of footwear midsole longitudinal bending stiffness on running economy and ground contact biomechanics: A systematic review and meta-analysis. Eur J Sport Sci 2021; 22:1508-1521. [PMID: 34369282 DOI: 10.1080/17461391.2021.1955014] [Citation(s) in RCA: 22] [Impact Index Per Article: 7.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/20/2022]
Abstract
This study aimed to address the effects of increased longitudinal bending stiffness (LBS) on running economy (RE) and running biomechanics. A systematic search on four electronic databases (Pubmed, WOS, Medline and Scopus) was conducted on 26 May 2021. Twelve studies met the inclusion criteria and were included. Standardised mean difference with 95% confidence intervals (CI) between footwear with increased LBS vs. non-increased LBS conditions and effect sizes were calculated. To assess the potential effects of moderator variables (type and length plate, increased LBS, shoe mass and running speed) on the main outcome variable (i.e. RE), subgroup analyses were performed. Increased LBS improved RE (SMD = -0.43 [95% CI -0.58, -0.28], Z = 5.60, p < 0.001) compared to non-increased LBS. Significant increases of stride length (SMD = 0.29 [95% CI 0.10, 0.49], Z = 2.93, p = 0.003) and contact time (SMD = 0.17 [95% CI 0.03, 0.31], Z = 2.32, p = 0.02) were found when LBS was increased. RE improved to a greater degree at higher running speeds with footwear with increased LBS. RE improved 3.45% with curve plate compared to no-plate condition without improvements with flat plate shoes. When shoe mass was matched between footwear with increased LBS vs. non-increased LBS conditions, RE improved (3.15%). However, when shoe mass was not controlled (experimental condition with ∼35 grams extra), a significant small improvement was found. These RE improvements appear along with an increase of stride length and contact time. Shoe mass, type of plate (flat or curve) and running speed should be taken into consideration when designing a shoe aimed at improving long-distance running performance.
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Affiliation(s)
- Víctor Rodrigo-Carranza
- Faculty of Sport Sciences, Sport Training Laboratory, University of Castilla-La Mancha, Toledo, Spain
| | - Fernando González-Mohíno
- Faculty of Sport Sciences, Sport Training Laboratory, University of Castilla-La Mancha, Toledo, Spain.,Facultad de Ciencias de la Vida y de la Naturaleza, Universidad Nebrija, Madrid, Spain
| | - Jordan Santos-Concejero
- Department of Physical Education and Sport, University of the Basque Country UPV/EHU, Vitoria-Gasteiz, Spain
| | - José María González-Ravé
- Faculty of Sport Sciences, Sport Training Laboratory, University of Castilla-La Mancha, Toledo, Spain
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20
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Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med 2021; 51:2079-2095. [PMID: 34125411 PMCID: PMC8449772 DOI: 10.1007/s40279-021-01490-1] [Citation(s) in RCA: 42] [Impact Index Per Article: 14.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 05/21/2021] [Indexed: 02/02/2023]
Abstract
Abstract Lack of time is among the more commonly reported barriers for abstention from exercise programs. The aim of this review was to determine how strength training can be most effectively carried out in a time-efficient manner by critically evaluating research on acute training variables, advanced training techniques, and the need for warm-up and stretching. When programming strength training for optimum time-efficiency we recommend prioritizing bilateral, multi-joint exercises that include full dynamic movements (i.e. both eccentric and concentric muscle actions), and to perform a minimum of one leg pressing exercise (e.g. squats), one upper-body pulling exercise (e.g. pull-up) and one upper-body pushing exercise (e.g. bench press). Exercises can be performed with machines and/or free weights based on training goals, availability, and personal preferences. Weekly training volume is more important than training frequency and we recommend performing a minimum of 4 weekly sets per muscle group using a 6–15 RM loading range (15–40 repetitions can be used if training is performed to volitional failure). Advanced training techniques, such as supersets, drop sets and rest-pause training roughly halves training time compared to traditional training, while maintaining training volume. However, these methods are probably better at inducing hypertrophy than muscular strength, and more research is needed on longitudinal training effects. Finally, we advise restricting the warm-up to exercise-specific warm-ups, and only prioritize stretching if the goal of training is to increase flexibility. This review shows how acute training variables can be manipulated, and how specific training techniques can be used to optimize the training response: time ratio in regard to improvements in strength and hypertrophy. Graphic Abstract ![]()
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Affiliation(s)
- Vegard M Iversen
- Department of Public Health and Nursing, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway. .,Department of Neuromedicine and Movement Science, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway.
| | - Martin Norum
- Independent Researcher, Norum Helse AS, Oslo, Norway
| | | | - Marius S Fimland
- Department of Neuromedicine and Movement Science, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway.,Unicare Helsefort Rehabilitation Centre, Rissa, Norway
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21
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Nunes JP, Kassiano W, Costa BDV, Mayhew JL, Ribeiro AS, Cyrino ES. Equating Resistance-Training Volume Between Programs Focused on Muscle Hypertrophy. Sports Med 2021; 51:1171-1178. [PMID: 33826122 DOI: 10.1007/s40279-021-01449-2] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 03/08/2021] [Indexed: 02/07/2023]
Abstract
Calculating resistance-training volume in programs focused on muscle hypertrophy is an attempt to quantify the external workload carried out, then to estimate the dose of stimulus imposed on targeted muscles. The volume is usually expressed in some variables that directly affected the total training work, such as the number of sets, repetitions, and volume-load. These variables are used to try to quantify the training work easily, for the subsequent organization and prescription of training programs. One of the main uses of measures of volume quantification is seen in studies in which the purpose is to compare the effects of different training protocols on muscle growth in a volume-equated format. However, it seems that not all measures of volume are always appropriate for equating training protocols. In the current paper, it is discussed what training volume is and the potentials and shortcomings of each one of the most common ways to equate it between groups depending on the independent variable to be compared (e.g., weekly frequency, intensity of load, and advanced techniques).
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Affiliation(s)
- João Pedro Nunes
- Metabolism, Nutrition, and Exercise Laboratory. Physical Education and Sport Center, Londrina State University, Londrina, Brazil.
| | - Witalo Kassiano
- Metabolism, Nutrition, and Exercise Laboratory. Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | - Bruna D V Costa
- Metabolism, Nutrition, and Exercise Laboratory. Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | - Jerry L Mayhew
- Exercise Science Program, Truman State University, Kirksville, USA
| | - Alex S Ribeiro
- Metabolism, Nutrition, and Exercise Laboratory. Physical Education and Sport Center, Londrina State University, Londrina, Brazil.,Center for Research in Health Sciences, University of Northern Paraná, Londrina, Brazil
| | - Edilson S Cyrino
- Metabolism, Nutrition, and Exercise Laboratory. Physical Education and Sport Center, Londrina State University, Londrina, Brazil
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22
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Garbisu-Hualde A, Santos-Concejero J. Post-Activation Potentiation in Strength Training: A Systematic Review of the Scientific Literature. J Hum Kinet 2021; 78:141-150. [PMID: 34025872 PMCID: PMC8120977 DOI: 10.2478/hukin-2021-0034] [Citation(s) in RCA: 3] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/21/2022] Open
Abstract
This review aimed to determine the ideal combination of post activation potentiation (PAP) strategies for an improved strength performance. After analysing 202 articles, 15 studies met the inclusion criteria. The findings of this review suggest that a potentiation effect exists as long as a minimum intensity and enough rest are provided. Although intensities of 65% 1RM are sufficient to elicit a potentiation effect, higher effects can be achieved with 85 - 90% 1RM intensities. Similarly, we found that experienced athletes will benefit more from a higher volume bout (1-3 sets), as long as 7-8 minutes of rest are allowed to avoid fatigue.
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Affiliation(s)
- Arkaitz Garbisu-Hualde
- Department of Physical Education and Sport, University of the Basque Country UPV/EHU, Vitoria-GasteizSpain
| | - Jordan Santos-Concejero
- Department of Physical Education and Sport, University of the Basque Country UPV/EHU, Vitoria-GasteizSpain
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Emphasizing Task-Specific Hypertrophy to Enhance Sequential Strength and Power Performance. J Funct Morphol Kinesiol 2020; 5:jfmk5040076. [PMID: 33467291 PMCID: PMC7739346 DOI: 10.3390/jfmk5040076] [Citation(s) in RCA: 4] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 08/20/2020] [Revised: 10/04/2020] [Accepted: 10/21/2020] [Indexed: 12/15/2022] Open
Abstract
While strength is indeed a skill, most discussions have primarily considered structural adaptations rather than ultrastructural augmentation to improve performance. Altering the structural component of the muscle is often the aim of hypertrophic training, yet not all hypertrophy is equal; such alterations are dependent upon how the muscle adapts to the training stimuli and overall training stress. When comparing bodybuilders to strength and power athletes such as powerlifters, weightlifters, and throwers, while muscle size may be similar, the ability to produce force and power is often inequivalent. Thus, performance differences go beyond structural changes and may be due to the muscle's ultrastructural constituents and training induced adaptations. Relative to potentiating strength and power performances, eliciting specific ultrastructural changes should be a variable of interest during hypertrophic training phases. By focusing on task-specific hypertrophy, it may be possible to achieve an optimal amount of hypertrophy while deemphasizing metabolic and aerobic components that are often associated with high-volume training. Therefore, the purpose of this article is to briefly address different types of hypertrophy and provide directions for practitioners who are aiming to achieve optimal rather than maximal hypertrophy, as it relates to altering ultrastructural muscular components, to potentiate strength and power performance.
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Galán-Rioja MÁ, González-Mohíno F, Poole DC, González-Ravé JM. Relative Proximity of Critical Power and Metabolic/Ventilatory Thresholds: Systematic Review and Meta-Analysis. Sports Med 2020; 50:1771-1783. [DOI: 10.1007/s40279-020-01314-8] [Citation(s) in RCA: 32] [Impact Index Per Article: 8.0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/24/2022]
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Quiles JM, Klemp A, Dolan C, Maharaj A, Huang CJ, Khamoui AV, Trexler ET, Whitehurst M, Zourdos MC. Impact of resistance training program configuration on the circulating brain-derived neurotrophic factor response. Appl Physiol Nutr Metab 2020; 45:667-674. [DOI: 10.1139/apnm-2019-0419] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022]
Abstract
This study examined the acute and resting changes of brain-derived neurotrophic factor (BDNF) and inteleukin-6 (IL-6) and if changes in these biomarkers were correlated during resistance training (RT). Fifteen men with ≥2 years of RT experience (age: 23 ± 3 years, body mass: 84.4 ± 12.3 kg) participated. Subjects performed RT 3×/week for 6 weeks in either a high-repetition (HR; n = 8) or low-repetition (LR; n = 7) group. Protocols during week 1 were HR – Monday: 4 (sets) × 12 (repetitions) at 60% of 1-repetition maximum, Wednesday: 4 × 10 at 65%, Friday: 5 × 8 at 70%; LR – Monday: 8 × 6 at 75%, Wednesday 9 × 4 at 80%, Friday: 10 × 2 at 85%. Total volume was equated for the 6 weeks but not for individual sessions. Greater volume and intensity were performed in LR versus HR (p < 0.01) on Mondays. Plasma was collected immediately before and after exercise of the Monday session. There were no significant interactions or main effects for BDNF (p > 0.05). There was a moderate between-group effect size (0.57) in favor of LR in week 6, suggesting a potentially greater acute increase in BDNF in LR versus HR. For IL-6, a statistically significant main effect was observed for training (p < 0.0001), showing an acute increase in IL-6 in both weeks (p < 0.01); however, no other 3-way or 2-way interactions existed (p > 0.05). A minimum volume threshold of RT may be needed to induce acute elevations in BDNF. Novelty A minimum RT volume threshold may be needed to elicit BDNF. A close proximity to failure may be needed to elicit BDNF. BDNF and IL-6 did not correlate.
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Affiliation(s)
- Justin M. Quiles
- Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA
| | - Alex Klemp
- Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA
| | - Chad Dolan
- Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA
| | - Arun Maharaj
- Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA
| | - Chun-Jung Huang
- Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA
| | - Andy V. Khamoui
- Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA
| | | | - Michael Whitehurst
- Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA
| | - Michael C. Zourdos
- Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL 33431, USA
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Baz-Valle E, Schoenfeld BJ, Torres-Unda J, Santos-Concejero J, Balsalobre-Fernández C. The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLoS One 2019; 14:e0226989. [PMID: 31881066 PMCID: PMC6934277 DOI: 10.1371/journal.pone.0226989] [Citation(s) in RCA: 13] [Impact Index Per Article: 2.6] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/19/2019] [Accepted: 12/09/2019] [Indexed: 01/24/2023] Open
Abstract
Background The objective of the present study was to compare the effects of a traditional resistance training program (fixed exercises and repetition ranges) to a resistance training program where exercises and repetition ranges were randomized on a session-by-session basis on markers of muscular adaptations and intrinsic motivation. Methods Twenty-one resistance trained men were randomized to perform an 8-week resistance training program using either a fixed exercise selection (CON) or having exercises randomly varied each session via a computerized app. Both groups performed 3 sets of 6 exercises, with training carried out 4 times per week. Results Both conditions promoted large, statistically significant increases in the bench press and back-squat 1 repetition maximum without differences between groups. Muscle thickness (MT) measures for the individual quadriceps showed large, statistically significant increases in of the vastus lateralis and rectus femoris for both conditions, with no observed between-group differences. Although no between-group in MT were noted for the vastus intermedius, only the CON displayed significant increases from baseline. Participants in EXP showed a significant, moderate improvement in the intrinsic motivation to training, while participants in the CON group presented non-significant decreases in this variable. Conclusions Varying exercise selection had a positive effect on enhancing motivation to train in resistance-trained men, while eliciting similar improvements in muscular adaptations.
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Affiliation(s)
- Eneko Baz-Valle
- Department of Physical Education and Sport, University of the Basque Country UPV/EHU, Vitoria-Gasteiz, Spain
| | | | - Jon Torres-Unda
- Department of Physiology, Faculty of Medicine and Nursing, University of the Basque Country UPV/EHU, Vitoria-Gasteiz, Spain
| | - Jordan Santos-Concejero
- Department of Physical Education and Sport, University of the Basque Country UPV/EHU, Vitoria-Gasteiz, Spain
| | - Carlos Balsalobre-Fernández
- Department of Physical Education, Sport and Human Movement, Autonomous Univerisity of Madrid, Madrid, Spain
- * E-mail:
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Schoenfeld BJ, Grgic J, Haun C, Itagaki T, Helms ER. Calculating Set-Volume for the Limb Muscles with the Performance of Multi-Joint Exercises: Implications for Resistance Training Prescription. Sports (Basel) 2019; 7:sports7070177. [PMID: 31336594 PMCID: PMC6681288 DOI: 10.3390/sports7070177] [Citation(s) in RCA: 10] [Impact Index Per Article: 2.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/27/2019] [Revised: 07/14/2019] [Accepted: 07/17/2019] [Indexed: 12/24/2022] Open
Abstract
Resistance training volume, determined by the number of sets performed (set-volume) is considered one of the key variables in promoting muscle hypertrophy. To better guide resistance exercise prescription for weekly per-muscle training volume, the purpose of this paper is to provide evidence-based considerations for set-volume ratios between multi-joint (MJ) and single-joint (SJ) exercises so that practitioners can better manage prescription of training volume in program design. We analyzed this topic from three primary areas of focus: (1) biomechanical and physiological factors; (2) acute research; and (3) longitudinal research. From a biomechanical and physiological standpoint, when considering force production of different muscle groups, the moment arm of a given muscle, “motor abundance”, the link between biomechanics and exercise-induced fatigue, as well as the amount of time in voluntary muscle activation, a logical rationale can be made for SJ exercises producing greater hypertrophy of the limb muscles than MJ exercises (at least from specific exercises and under certain conditions). This would mean that sets for a MJ exercise should be counted fractionally for select muscles compared to an SJ exercise (i.e., less than a 1:1 ratio) when prescribing set-volumes for given muscles. When considering results from acute studies that measured muscle activation during the performance of SJ and MJ exercises, it seems that MJ exercises are not sufficient to maximize muscle activation of specific muscles. For example, during performance of the leg press and squat, muscle activation of the hamstrings is markedly lower than that of the quadriceps. These results suggest that a 1:1 ratio cannot be assumed. Current longitudinal research comparing the effects of training with MJ vs. SJ or MJ + SJ exercises is limited to the elbow flexors and the evidence is somewhat conflicting. Until more research is conducted to derive stronger conclusions on the topic, we propose the best advice would be to view set-volume prescription on a 1:1 basis, and then use logical rationale and personal expertise to make determinations on program design. Future research should focus on investigating longitudinal hypertrophic changes between MJ and SJ in a variety of populations, particularly resistance-trained individuals, while using site-specific measures of muscle growth to more systematically and precisely compute effective individualized set-volumes.
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Affiliation(s)
- Brad J Schoenfeld
- Health Sciences Department, City University of New York, Lehman College, Bronx, NY 10468, USA.
| | - Jozo Grgic
- Institute for Health and Sport (IHES), Victoria University, Melbourne 3011, Australia
| | - Cody Haun
- Department of Exercise Science, LaGrange College, LaGrange, GA 30240, USA
| | - Takahiro Itagaki
- School of Sport and Recreation, Sport Performance Research Institute New Zealand, Auckland University of Technology, Auckland 1010, New Zealand
| | - Eric R Helms
- School of Sport and Recreation, Sport Performance Research Institute New Zealand, Auckland University of Technology, Auckland 1010, New Zealand
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