High Resistance-Training Volume Enhances Muscle Thickness in Resistance-Trained Men

Bigger Calves from Doing Higher Resistance Training Volume?

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.

Effects of Different Weekly Set Volumes on Strength and Perceptual Responses in Athletes

This study investigated the effects of different resistance training (RT) volumes quantified by weekly sets at high intensity (load and effort) on dynamic strength adaptations and psychophysiological responses in trained individuals. Twenty-four athletes were randomly allocated to three groups that performed three (3 S, n=8), six (6 S, n=8), and nine (9 S, n=8) weekly sets, respectively, three times a week on the barbell back squat and bench press during an 8-week period. While all groups showcased strength gains (p<0.05), post hoc comparisons revealed that 6 S and 9 S elicited greater strength adaptations than 3 S in barbell back squat (p=0.027 and p=0.004, respectively) and bench press (p=0.001 and p=0.044, respectively). There were no differences between 6 S and 9 S conditions for back squat (p=0.999) and bench press (p=0.378). Although a time effect was observed for Session-RPE (p=0.014) and Total Quality Recovery scale (p=0.020), psychophysiological responses were similar among groups. Our findings suggest that performing six and nine weekly sets at high intensities led to greater strength gains compared to three weekly sets in strength-trained individuals, despite similar psychophysiological responses.

Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect?

PURPOSE

This study investigated the effect of progressively adding sets for the lower limb every 2 wk versus performing a constant set volume in resistance-trained males.

METHODS

Thirty-one resistance-trained males (age = 24.4 ± 2.9 yr, height = 175.5 ± 6.5 cm, body mass = 80.1 ± 9.4 kg, body fat = 14.4% ± 3.1%, resistance training [RT] experience = 5.1 ± 2.2 yr; one-repetition maximum [1RM] barbell back squat: body mass ratio = 1.7 ± 0.1 a.u.) were randomly allocated into a constant group (CG, n = 10), a four-set progression group (4SG, n = 10) or a six-set progression group (6SG, n = 11). After a 2-wk washout period and another 2-wk familiarization period, participants performed a lower-limb training program twice a week for 12 wk. Maximum dynamic strength (1RM) in the barbell back squat, vastus lateralis cross-sectional area, and the sum of lateral thigh muscle thickness at 30%, 50%, and 70% of the femur length were assessed at baseline and after the 12-wk training program.

RESULTS

Regarding 1RM, multiple comparisons revealed that 6SG elicited higher muscle strength gains than 4SG ( P = 0.002) and CG ( P < 0.0001), and 4SG had greater improvements than CG ( P = 0.023). Cross-sectional area and sum of lateral thigh muscle thickness showed no between-group differences ( P = 0.067 and P = 0.076, respectively). However, an inspection of 95% confidence intervals suggests a potential dose-response relationship, with results appearing to plateau in the higher volume conditions.

CONCLUSIONS

Our results suggest that progressively adding four or six sets per week every 2 wk elicited greater lower-limb strength in resistance-trained individuals over a 12-wk training period. Although our findings indicate a possible small benefit for higher volume conditions regarding hypertrophic adaptations in this population, the limited certainty of our findings warrants caution.

Role of progression of training volume on intramuscular adaptations in patients with chronic obstructive pulmonary disease

Introduction: Quadriceps dysfunction is a common systemic manifestation of chronic obstructive pulmonary disease (COPD), for which treatment using resistance training is highly recommended. Even though training volume is suggested to be a key explanatory factor for intramuscular adaptation to resistance training in healthy older adults, knowledge is scarce on the role of progression of training volume for intramuscular adaptations in COPD.

Methods: This study was a sub-analysis of a parallel-group randomized controlled trial. Thirteen patients with severe to very severe COPD (median 66 yrs, forced expiratory volume in 1 s 44% predicted) performed 8 weeks of low-load resistance training. In a post hoc analysis, they were divided into two groups according to their training volume progression. Those in whom training volume continued to increase after the first 4 weeks of training outlined the continued progression group (n = 9), while those with limited increase (<5%) or even reduction in training volume after the initial 4 weeks composed the discontinued progression group (n = 4). Fiber-type distribution and oxidative muscle protein levels, i.e., citrate synthase (CS), hydroxyacyl-coenzyme A dehydrogenase (HADH), mitochondrial transcription factor A (TfAM) as well as quadriceps endurance measures (total work from elastic band and isokinetic knee extension tests), were assessed before and after the intervention period.

Results: The continued progression group sustained their training volume progression during weeks 5–8 compared to weeks 1–4 (median +25%), while the discontinued progression group did not (median -2%) (p = 0.007 between groups). Compared with baseline values, significant between-group differences in fiber type distribution and TfAM muscle protein levels (range ± 17–62%, p < 0.05) and in individual responses to change in Type I and Type IIa fiber type proportion, CS, HADH, and TfAM muscle protein levels outcomes (median 89 vs. 50%, p = 0.001) were seen in favor of the continued progression group. Moreover, only the continued progression group had a significant increase in HADH muscle protein levels (+24%, p = 0.004), elastic band (+56%, p = 0.004) and isokinetic (+7%, p = 0.004) quadriceps endurance, but the between-group differences did not reach statistical significance (range 14–29%, p = 0.330–1.000).

Discussion: The novel findings of the current study were that patients with COPD who had a continued progression of training volume across the 8-weeks intervention had an increased proportion of Type I fibers, and TfAM muscle protein levels and decreased proportion of Type II fibers compared to those that did not continue to progress their training volume after the initial weeks. Additionally, HADH muscle protein levels and quadriceps endurance measurements only improved in the continued progression group, although no significant between-group differences were seen. These findings highlight the importance of continued progression of training volume during resistive training to counteract quadriceps dysfunction within the COPD population. Still, considering the small sample size and the post hoc nature of our analyses, these results should be interpreted cautiously, and further research is necessary.

A Systematic Review of the Effects of Different Resistance Training Volumes on Muscle Hypertrophy

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.

Acute Behavior of Oxygen Consumption, Lactate Concentrations, and Energy Expenditure During Resistance Training: Comparisons Among Three Intensities

Purpose: This study aimed to compare the oxygen consumption, lactate concentrations, and energy expenditure using three different intensities during the resistance training sessions.

Methods: A total of 15 men (22.9 ± 2.61 years) experienced in resistance training underwent 3 sessions composed of 8 exercises (chest press, pec deck, squat, lat pull-down, biceps curl, triceps extension, hamstring curl, and crunch machine), which were applied in the same order. The weight lifted differed among the sessions [high session: 6 sets of 5 repetitions at 90% of 1-repetition maximum (1-RM); intermediary session: 3 sets of 10 repetitions at 75% of 1-RM; and low session: 2 sets of 15 repetitions at 60% of 1-RM]. The oxygen consumption (VO₂)—during and after (excess post-exercise oxygen consumption (EPOC)) the session, blood lactate concentration, and energy expenditure (i.e., the sum of aerobic and anaerobic contributions, respectively) were assessed.

Results: The VO2 significantly decreased in the function of the weight lifting (F_(2.28) = 17.02; p < 0.01; ηG2 = 0.32). However, the aerobic contributions significantly increase in the function of the weight lifting (F_(2.28) = 79.18; p < 0.01; ηG2 = 0.75). The anaerobic contributions were not different among the sessions (p > 0.05; ηG2 < 0.01). Thus, the total energy expenditure during the session (kcal) significantly increased in the function of the weight lifting (F_(2.28) = 86.68; p < 0.01; ηG2 = 0.75). The energy expenditure expressed in time unit (kcal·min⁻¹) was higher in low session than in high session (F_(2.28) = 6.20; p < 0.01; ηG2 = 0.15).

Conclusion: The weight lifted during resistance training-induced different physiological responses, which induced higher energy expenditure per unit of time during the low session.

Order of Resistance Training Cycles to Develop Strength and Muscle Thickness in Resistance-Trained Men: A Pilot Study

The aim of the present study was to assess the chronic effects of different order of resistance training cycles on strength and muscle thickness of recreationally resistance-trained men. The study sample was composed of 16 healthy men (age: 25.0 ± 3.8 years, height: 1.77 ± 7.6 cm, total body mass: 81.7 ± 10.4 kg, RT experience: 4.6 ± 0.7 years, relative bench press one repetition maximum: 1.2 ± 0.1, relative squat one-repetition maximum: 1.5 ± 0.2). According to baseline maximal strength, participants were allocated in one of the following groups: Maximal Strength-Strength Endurance (MS-SE) (six weeks of a maximal strength cycle followed by six weeks of a strength endurance cycle); Strength Endurance -Maximal Strength (MS-SE) (six weeks of a strength endurance cycle followed by six weeks of a maximal strength cycle). The following measurements were performed in the pre and post intervention periods: one-repetition maximum (1RM) on parallel back squat and bench press exercises, muscle thickness evaluation of biceps brachialis (MT_BB), triceps brachialis (MT_TB), and vastus lateralis (MT_VL) by ultrasonography. Total load lifted (TLL) and Internal training load (ITL) were also assessed. Both groups presented significant increases in bench press (MS-SE p = 0.001, SE-MS p = 0.003) and half squat (MS-SE p = 0.004, SE-MS p = 0.001) 1RM, MT_BB (MS-SE p = 0.020, SE-MS p = 0.005) and MT_TB (MS-SE p = 0.001, SE-MS p = 0.001). For MT_VL, a significant increase was observed only for MS-SE group (MS-SE p = 0.032, SE-MS p = 0.143). No significant difference between groups was observed for any strength or morphological outcomes. In conclusion, both MS-SE and SE-MS training cycles are effective strategies to enhance resistance training adaptations in trained men.

Evidence-based recommendations for resistance and power training to prevent frailty in community-dwellers

Frailty is a reversible state of reduced resilience to stressful events resulting from a multisystem impairment of the human body. As frailty progresses, people become more vulnerable to numerous adverse events, including falls and fractures, cognitive decline, disability, hospitalization, nursing home placement, and death. As such, substantial health care costs are associated with frailty. These features have led to the recognition of frailty as a public health problem. The identification of strategies for the management of frailty has, therefore, become a topic of extensive instigation. In this context, resistance (RT) and power training (PT) have received considerable attention, and experts in the field have recently suggested that both training modalities may improve frailty-related parameters. However, most studies have only included robust people and investigated frailty as a secondary outcome, so that current literature only allows RT and PT preventive programs against frailty to be designed. Here, we provide evidence-based critical recommendations for the prescription of RT and PT programs against incident frailty in community-dwellers.

Beta-alanine Supplementation for Four Weeks Increases Volume Index and Reduces Perceived Effort of Resistance-trained Men: A Pilot Study

The aim of the present study was to assess the short-term effects of four weeks of beta-alanine supplementation (BA) (6.4 g/day) on the total volume performed and perceived effort of resistance-trained individuals. Sixteen trained men (age: 27.3 ± 5.0 years, height: 1.78 ± 0.1 cm, total body mass: 84.3 ± 8.4 kg, RT experience: 5.9 ± 3.3 years) were allocated in one of the following groups: BA or Placebo (PLA). In addition, during the same period, participants were submitted to a resistance training program. Volume index (VI) and the rate of perceived exertion (RPE) were collected during the experimental period for both groups. Significant increases from the first to the last intervention week in VI were observed only for BA (+6.5%, d = 0.61, p = 0.04). In addition, supplementation induced a lower mean RPE (BA: 8.8 ± 0.5 AU vs. PLA: 9.4 ± 0.3 AU, p = 0.02). In conclusion, four weeks of BA supplementation were able to increase resistance-training volume without affecting the perceived effort of trained men.

Twice-daily sessions result in a greater muscle strength and a similar muscle hypertrophy compared to once-daily session in resistance-trained men

BACKGROUND

The present study investigated the mid-term effects of training muscle groups once- versus twice-daily on morphofunctional adaptations in trained men.

METHODS

Participants were randomly assigned to 1 of 2 experimental groups: 1 daily session per muscle group (1S, n = 11), where every muscle group was trained once a day or 2 daily sessions per muscle group (2S, n = 12), where every muscle group was trained twice. Testing was conducted before intervention and after 8 weeks for maximal strength (1RM) and muscular endurance (60%1RM) for bench press and parallel back squat exercises, and muscle thickness (MT) of the biceps brachii, triceps brachii, vastus lateralis, anterior quadriceps and pectoralis major.

RESULTS

The major findings were as follows: (a) the increase in 1RM back squat was significantly greater in 2S (Δ=16.1%) compared to 1S (Δ=7.8%) (p<0.05) and (b) both groups significantly increased bench press 1RM (1S: Δ=4.6%; 2S: Δ=6.8%), back squat 60% 1RM (1S: Δ= 19.0%; 2S: Δ= 24.3%), bench press 60% 1RM (1S: Δ= 15.4%; 2S: Δ= 24.0%) and all MT outcomes (p< 0.05 for all), with no differences between experimental groups (1S and 2S).

CONCLUSIONS

This study provides evidence that a twice-daily resistance training augments lower-body muscular strength; however, the daily frequency does not seem to have any additive effect on upper-body muscular strength, muscular endurance, and muscle hypertrophy in trained men.

Effects of Six Weeks of High-Intensity Functional Training on Physical Performance in Participants with Different Training Volumes and Frequencies

High-intensity functional training (HIFT) is characterized by presenting high volumes and training intensities with constantly varied exercises. The aim of this study was to analyze the internal training load and the effects of high-intensity functional training on physical performance in subjects with different training volumes and frequencies. A total of 31 volunteers involved in high-intensity functional training (14 men and 17 women) were divided according to their training volumes and frequencies (high training-volume and frequency-HTVF; (n = 17) (nine women and eight men; age: 31.0 ± 6.3 years; height: 168.8 ± 8.1 cm, body weight: 73.6 ± 11.9 kg; BMI: 25.96 kg/m²) and moderate training volume and frequency-MTVF; (n = 14) (eight women and six men; age: 26.6 ± 4.7 years; height: 167.2 ± 8.6 cm, body weight: 75.8 ± 18.0 kg; BMI: 27.33 kg/m²)). The internal training load was determined using the session-rating of perceived exertion method. The monotony index (MI) and training strain (TS) were used to determine training variability during the training weeks. Countermovement vertical jump height, 20-m sprinting and handgrip strength were assessed at baseline and after six weeks of training. There was a time effect for MI ((F_{(5, 145)} = 5.942; p = 0.0001)), TS ((F_{(5, 145)} = 5.734; p = 0.0001)), weekly internal training load ((F_{(4.006, 116.87)} = 4.188; p = 0.003)) and mean weekly internal training load ((F_{(4.006, 116.87)} = 4.188; p = 0.003)). There was no increase in performance in either group for countermovement vertical jump height ((F_(1,29) = 6.081; p = 0.050)), sprinting ((F_(1,29) = 1.014; p = 0.322)), right handgrip strength ((F_(1,29) = 2.522; p = 0.123)) or left handgrip strength ((F_(1,29) = 2.550; p = 0.121)). The current findings suggest that six weeks of high-intensity functional training was not able to increase performance in either group. Therefore, different volumes and frequencies do not seem to influence the increase in physical performance of HIFT practitioners.