Upper-Body Resistance Exercise Reduces Time to Recover After a High-Volume Bench Press Protocol in Resistance-Trained Men

The Importance of Recovery in Resistance Training Microcycle Construction

Systemic resistance training aims to enhance performance by balancing stress, fatigue and recovery. While fatigue is expected, insufficient recovery may temporarily impair performance. The aim of this review was to examine evidence regarding manipulation of resistance training variables on subsequent effects on recovery and performance. PubMed, Medline, SPORTDiscus, Scopus and CINAHL were searched. Only studies that investigated recovery between resistance training sessions were selected, with a total of 24 articles included for review. Training to failure may lengthen recovery times, potentially impairing performance; however, it may be suitable if implemented strategically ensuring adequate recovery between sessions of similar exercises or muscle groups. Higher volumes may increase recovery demands, especially when paired with training to failure, however, with wide variation in individual responses, it is suggested to start with lower volume, monitor recovery, and gradually increase training volume if appropriate. Exercises emphasising the lower body, multi-joint movements, greater muscle recruitment, eccentric contractions, and/or the lengthened position may require longer recovery times. Adjusting volume and frequency of these exercises can affect recovery demands depending on the goals and training logistics. Daily undulating programming may maximise performance on priority sessions while maintaining purposeful and productive easy days. For example, active recovery in the form of training opposing muscle groups, light aerobic cardio, or low-volume power-type training may improve recovery and potentially elicit a post activation potentiation priming effect compared to passive recovery. However, it is possible that training cessation may be adequate for allowing sufficient recovery prior to sessions of importance.

A Comparison between High and Low Cuff Pressures on Muscle Oxygen Saturation and Recovery Responses Following Blood-Flow Restriction Resistance Exercise

The aim of the study was to compare the recovery response and muscle oxygenation of a blood-flow restriction resistance exercise (BFR) session with high [HP: 80% of the arterial occlusion pressure (AOP)] and low cuff pressure (LP: 40% of AOP). Both exercise sessions included 4 sets to failure at the barbell preacher curl exercise. Twelve resistance trained men (27.4 ± 5.0 years; 83.5 ± 11.6 kg; 176.6 ± 7.0 cm) performed each protocol in a counterbalanced, randomized order. Maximal isometric force, muscle morphology and muscle soreness of the biceps brachii muscle were assessed at baseline, 15-min, 60-min and 24-h post each testing session. In addition, muscle oxygen saturation (SmO2) was assessed during each training session. A lower number of repetitions (p = 0.013) was detected in HP compared to LP. A lower SmO2 (p < 0.001) was detected in the recovery time between the sets in HP (mean: 47.6 ± 15.7%) compared to LP (mean: 68.9 ± 7.2%). No differences between the two trials (p > 0.05) were noted for isometric force, muscle architecture and soreness at any timepoint. Results indicate that, despite a high cuff pressure may induce a more hypoxic condition compared to a lower cuff pressure, recovery responses may not be affected.

Acute Effects of a High Volume vs. High Intensity Bench Press Protocol on Electromechanical Delay and Muscle Morphology in Recreationally Trained Women

The purpose of the present investigation was to compare the acute responses on muscle architecture, electromechanical delay (EMD) and performance following a high volume (HV: 5 sets of 10 reps at 70% of 1 repetition maximum (1RM)) and a high intensity (HI: 5 sets of 3 reps at 90% of 1RM) bench press protocol in women. Eleven recreationally trained women (age = 23.3 ± 1.8 y; body weight = 59.7 ± 6.0 kg; height = 164.0 ± 6.3 cm) performed each protocol in a counterbalanced randomized order. Muscle thickness of pectoral (PEC MT) and triceps muscles (TR MT) were collected prior to and 15 min post each trial. In addition, EMD of pectoral (PEC EMD) and triceps (TR EMD) muscles were calculated during isometric bench press maximum force tests performed at the same timepoints (IBPF). Significantly greater increases in PEC MT (p < 0.001) and TR MT (p < 0.001) were detected following HV compared to HI. PEC EMD showed a significantly greater increase following HV compared to HI (p = 0.039). Results of the present study indicate that the HV bench press protocol results in greater acute morphological and neuromuscular changes compared to a HI protocol in women. Evaluations of muscle morphology and electromechanical delay appear more sensitive to fatigue than maximum isometric force assessments.

Exercise-induced muscle damage: mechanism, assessment and nutritional factors to accelerate recovery

There have been a multitude of reviews written on exercise-induced muscle damage (EIMD) and recovery. EIMD is a complex area of study as there are a host of factors such as sex, age, nutrition, fitness level, genetics and familiarity with exercise task, which influence the magnitude of performance decrement and the time course of recovery following EIMD. In addition, many reviews on recovery from exercise have ranged from the impact of nutritional strategies and recovery modalities, to complex mechanistic examination of various immune and endocrine signaling molecules. No one review can adequately address this broad array of study. Thus, in this present review, we aim to examine EIMD emanating from both endurance exercise and resistance exercise training in recreational and competitive athletes and shed light on nutritional strategies that can enhance and accelerate recovery following EIMD. In addition, the evaluation of EIMD and recovery from exercise is often complicated and conclusions often depend of the specific mode of assessment. As such, the focus of this review is also directed at the available techniques used to assess EIMD.