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Wirth K, Keiner M, Fuhrmann S, Nimmerichter A, Haff GG. Strength Training in Swimming. INTERNATIONAL JOURNAL OF ENVIRONMENTAL RESEARCH AND PUBLIC HEALTH 2022; 19:ijerph19095369. [PMID: 35564764 PMCID: PMC9100337 DOI: 10.3390/ijerph19095369] [Citation(s) in RCA: 10] [Impact Index Per Article: 5.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Subscribe] [Scholar Register] [Received: 04/05/2022] [Revised: 04/22/2022] [Accepted: 04/24/2022] [Indexed: 11/16/2022]
Abstract
This narrative review deals with the topic of strength training in swimming, which has been a controversial issue for decades. It is not only about the importance for the performance at start, turn and swim speed, but also about the question of how to design a strength training program. Different approaches are discussed in the literature, with two aspects in the foreground. On the one hand is the discussion about the optimal intensity in strength training and, on the other hand, is the question of how specific strength training should be designed. In addition to a summary of the current state of research regarding the importance of strength training for swimming, the article shows which physiological adaptations should be achieved in order to be able to increase performance in the long term. Furthermore, an attempt is made to explain why some training contents seem to be rather unsuitable when it comes to increasing strength as a basis for higher performance in the start, turn and clean swimming. Practical training consequences are then derived from this. Regardless of the athlete's performance development, preventive aspects should also be considered in the discussion. The article provides a critical overview of the abovementioned key issues. The most important points when designing a strength training program for swimming are a sufficiently high-load intensity to increase maximum strength, which in turn is the basis for power, year-round strength training, parallel to swim training and working on the transfer of acquired strength skills in swim training, and not through supposedly specific strength training exercises on land or in the water.
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Affiliation(s)
- Klaus Wirth
- Faculty of Training and Sports Sciences, University of Applied Sciences Wiener Neustadt, 2700 Wiener Neustadt, Austria;
- Correspondence:
| | - Michael Keiner
- Department of Sport Science, University of Health and Sports, 85737 Ismaning, Germany;
| | - Stefan Fuhrmann
- Olympic Training and Testing Centre Hamburg/Schleswig-Holstein, 22049 Hamburg, Germany;
| | - Alfred Nimmerichter
- Faculty of Training and Sports Sciences, University of Applied Sciences Wiener Neustadt, 2700 Wiener Neustadt, Austria;
| | - G. Gregory Haff
- School of Medical and Health Sciences, Edith Cowan University, Joondalup, WA 6027, Australia;
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2
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Davidson B, Hinks A, Dalton BH, Akagi R, Power GA. Power attenuation from restricting range of motion is minimized in subjects with fast RTD and following isometric training. J Appl Physiol (1985) 2022; 132:497-510. [PMID: 35023762 DOI: 10.1152/japplphysiol.00688.2021] [Citation(s) in RCA: 3] [Impact Index Per Article: 1.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022] Open
Abstract
Time-dependent measures consisting of rate of torque development (RTD), rate of velocity development (RVD), and rate of neuromuscular activation can be used to evaluate explosive muscular performance, which becomes critical when performing movements throughout limited ranges of motion (ROM). Using a HUMAC NORM dynamometer, seven males (27 ± 7 years) and six females (22 ± 3 years) underwent 8 weeks of maximal isometric dorsiflexion training 3 days/week. One leg was trained at 0° (short-muscle tendon unit (MTU) length) and the other at 40° of plantar flexion (long-MTU length). RTD and rate of neuromuscular activation were evaluated during 'fast' maximal isometric contractions. Power, RVD, and rate of neuromuscular activation were assessed during maximal isotonic contractions in four conditions (small (40° to 30° of plantar flexion) ROM at 10 and 50% MVC; large (40° to 0° of plantar flexion) ROM at 10 and 50% MVC) for both legs, pre- and post-training. Despite no change in rate of neuromuscular activation following training, peak power, RTD, and RVD increased at both MTU lengths (p < 0.05). Strong relationships (R2=0.73) were observed between RTD and peak power in the small ROM, indicating that fast time-dependent measures are critical for optimal performance when ROM is constrained. Meanwhile, strong relationships (R2=0.90) between RVD and power were observed at the 50% load, indicating that RVD is critical when limited by load and ROM is not confined. Maximal isometric dorsiflexion training can be used to improve time-dependent measures (RTD, RVD) to minimize power attenuation when ROM is restricted.
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Affiliation(s)
- Brooke Davidson
- Department of Human Health and Nutritional Sciences, College of Biological Sciences, University of Guelph, Guelph, Ontario, Canada
| | - Avery Hinks
- Department of Human Health and Nutritional Sciences, College of Biological Sciences, University of Guelph, Guelph, Ontario, Canada
| | - Brian H Dalton
- School of Health and Exercise Sciences, University of British Columbia, Kelowna, BC, Canada
| | - Ryota Akagi
- Department of Human Health and Nutritional Sciences, College of Biological Sciences, University of Guelph, Guelph, Ontario, Canada.,College of Systems Engineering and Science, Shibaura Institute of Technology, Saitama, Japan
| | - Geoffrey A Power
- Department of Human Health and Nutritional Sciences, College of Biological Sciences, University of Guelph, Guelph, Ontario, Canada
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Lanza MB, Martins-Costa HC, De Souza CC, Lima FV, Diniz RCR, Chagas MH. Muscle volume vs. anatomical cross-sectional area: Different muscle assessment does not affect the muscle size-strength relationship. J Biomech 2022; 132:110956. [PMID: 35033973 DOI: 10.1016/j.jbiomech.2022.110956] [Citation(s) in RCA: 2] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/18/2021] [Revised: 12/14/2021] [Accepted: 01/05/2022] [Indexed: 11/17/2022]
Abstract
Muscle volume (MV) and anatomical cross-sectional area (CSA) are used as measures of muscle-size, but determining these from magnetic resonance imaging (MRI) is a very time-consuming process. Additionally, it is unclear if the use of different muscle size assessments (all vs. reduced number of slices images) would impact the muscle size-strength relationship. Thus, this study aimed to investigate if muscle size calculation by using a reduced or all slices images from pectoralis major (PM) would maintain a similar muscle size-strength relationship with bilateral maximal dynamic and isometric contractions on a bench press exercise. Twenty-four healthy males underwent an MRI examination to measure PM muscle size, and maximal isometric and dynamic contractions (by one repetition maximum, 1RM) were performed. Correlations between maximal isometric voluntary force (MVF) and dynamic strength (1RM) with muscle size variables [three images from the largest part of PM (CSA3MAX), three images accounting for the shape -first image, middle image, final image- of the PM (CSA3), and MV] were performed. The correlation between 1RM with MV, CSA3, and CSA3MAX were 0.84, 0.832, and 0.727 (p < 0.001), respectively. The correlation between MVF with MV, CSA3, and CSA3MAX were 0.738, 0.733, and 0.604 (p < 0.001), respectively. Overall, PM MV and CSA3 exhibit a stronger and similar muscle size-strength relationship during maximal dynamic and isometric tests than CSA3MAX. Therefore, a reduced number of slices (CSA3) could be used as an alternative to considerably reduce the time of analysis without compromise muscle size-strength relationship.
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Affiliation(s)
- Marcel B Lanza
- Department of Physical Therapy and Rehabilitation, School of Medicine, University of Maryland, Baltimore, United States
| | - Hugo C Martins-Costa
- Weight Training Laboratory, School of Physical Education, Physiotherapy and Occupational Therapy, Federal University of Minas Gerais, Belo Horizonte, Brazil; Department of Physical Education, Pontifical Catholic University of Minas Gerais, Belo Horizonte, Minas Gerais, Brazil.
| | - Carolina C De Souza
- Department of Physical Education, Pontifical Catholic University of Minas Gerais, Belo Horizonte, Minas Gerais, Brazil
| | - Fernando V Lima
- Weight Training Laboratory, School of Physical Education, Physiotherapy and Occupational Therapy, Federal University of Minas Gerais, Belo Horizonte, Brazil
| | - Rodrigo C R Diniz
- Weight Training Laboratory, School of Physical Education, Physiotherapy and Occupational Therapy, Federal University of Minas Gerais, Belo Horizonte, Brazil
| | - Mauro H Chagas
- Weight Training Laboratory, School of Physical Education, Physiotherapy and Occupational Therapy, Federal University of Minas Gerais, Belo Horizonte, Brazil
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Mendonça TP, Aidar FJ, Matos DG, Souza RF, Marçal AC, Almeida-Neto PF, Cabral BG, Garrido ND, Neiva HP, Marinho DA, Marques MC, Reis VM. Force production and muscle activation during partial vs. full range of motion in Paralympic Powerlifting. PLoS One 2021; 16:e0257810. [PMID: 34644331 PMCID: PMC8513888 DOI: 10.1371/journal.pone.0257810] [Citation(s) in RCA: 14] [Impact Index Per Article: 4.7] [Reference Citation Analysis] [Abstract] [MESH Headings] [Grants] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/28/2020] [Accepted: 09/12/2021] [Indexed: 01/07/2023] Open
Abstract
Paralympic Powerlifting is a sport in which the strength of the upper limbs is assessed through bench press performance in an adapted specific bench. It is therefore essential to optimize training methods to maximize this performance. The aim of the present study was to compare force production and muscle activation involved in partial vs. full range of motion (ROM) training in Paralympic Powerlifting. Twelve male athletes of elite national level in Paralympic Powerlifting participated in the study (28.60 ± 7.60 years of age, 71.80 ± 17.90 kg of body mass). The athletes performed five sets of 5RM (repetition maximum), either with 90% of 1RM in full ROM or with a load of 130% 1RM in partial ROM. All subjects underwent both exercise conditions in consecutive weeks. Order assignment in the first week was random and counterbalanced. Fatigue index (FI), Maximum Isometric Force (MIF), Time to MIF (Time) and rate of force development (RFD) were determined by a force sensor. Muscle thickness was obtained using ultrasound images. All measures were taken pre- and post-training. Additionally, electromyographic signal (EMG) was evaluated in the last set of each exercise condition. Post-exercise fatigue was higher with full ROM as well as loss of MIF. Full ROM also induced greater. EMG showed greater activation of the Clavicular portion and Sternal portion of pectoralis major muscle and lower in the anterior portion of deltoid muscle when full ROM was performed. Muscle thickness of the pectoralis major muscle increased post-exercise. We concluded that training with partial ROM enables higher workloads with lower loss of muscle function.
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Affiliation(s)
- Tanise Pires Mendonça
- Group of Studies and Research of Performance, Sport, Health and Paralympic Sports (GEPEPS), Federal University of Sergipe (UFS), São Cristovão, Sergipe, Brazil
| | - Felipe José Aidar
- Group of Studies and Research of Performance, Sport, Health and Paralympic Sports (GEPEPS), Federal University of Sergipe (UFS), São Cristovão, Sergipe, Brazil
| | - Dihogo Gama Matos
- Group of Studies and Research of Performance, Sport, Health and Paralympic Sports (GEPEPS), Federal University of Sergipe (UFS), São Cristovão, Sergipe, Brazil
| | - Raphael Fabrício Souza
- Group of Studies and Research of Performance, Sport, Health and Paralympic Sports (GEPEPS), Federal University of Sergipe (UFS), São Cristovão, Sergipe, Brazil
| | - Anderson Carlos Marçal
- Group of Studies and Research of Performance, Sport, Health and Paralympic Sports (GEPEPS), Federal University of Sergipe (UFS), São Cristovão, Sergipe, Brazil
| | | | - Breno Guilherme Cabral
- Department of Physical Education, Federal University of Rio Grande do Norte (UFRN), Natal, Brazil
| | - Nuno Domingos Garrido
- Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), University of Trás-os-Montes and Alto Douro, Vila Real, Portugal
| | - Henrique Pereira Neiva
- Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), University of Beira Interior, Covilhã, Portugal
| | - Daniel Almeida Marinho
- Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), University of Beira Interior, Covilhã, Portugal
| | - Mário Cardoso Marques
- Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), University of Beira Interior, Covilhã, Portugal
| | - Victor Machado Reis
- Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), University of Trás-os-Montes and Alto Douro, Vila Real, Portugal
- * E-mail:
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Pallarés JG, Hernández-Belmonte A, Martínez-Cava A, Vetrovsky T, Steffl M, Courel-Ibáñez J. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scand J Med Sci Sports 2021; 31:1866-1881. [PMID: 34170576 DOI: 10.1111/sms.14006] [Citation(s) in RCA: 24] [Impact Index Per Article: 8.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/04/2021] [Accepted: 05/20/2021] [Indexed: 11/29/2022]
Abstract
BACKGROUND Nowadays, there is a lack of consensus and high controversy about the most effective range of motion (ROM) to minimize the risk of injury and maximize the resistance training adaptations. OBJECTIVE To conduct a systematic review and meta-analysis of the scientific evidence examining the effects of full and partial ROM resistance training interventions on neuromuscular, functional, and structural adaptations. METHODS The original protocol (CRD42020160976) was prospectively registered in the PROSPERO database. Medline, Scopus, and Web of Science databases were searched to identify relevant articles from the earliest record up to and including March 2021. The RoB 2 and GRADE tools were used to judge the level of bias and quality of evidence. Meta-analyses were performed using robust variance estimation with small-sample corrections. RESULTS Sixteen studies were finally included in the systematic review and meta-analyses. Full ROM training produced significantly greater adaptations than partial ROM on muscle strength (ES = 0.56, p = 0.004) and lower-limb hypertrophy (ES = 0.88, p = 0.027). Furthermore, although not statistically significant, changes in functional performance were maximized by the full ROM training (ES = 0.44, p = 0.186). Finally, no significant superiority of either ROM was found to produce changes in muscle thickness, pennation angle, and fascicle length (ES = 0.28, p = 0.226). CONCLUSION Full ROM resistance training is more effective than partial ROM to maximize muscle strength and lower-limb muscle hypertrophy. Likewise, functional performance appears to be favored by the use of full ROM exercises. On the contrary, there are no large differences between the full and partial ROM interventions to generate changes in muscle architecture.
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Affiliation(s)
- Jesús G Pallarés
- Human Performance and Sports Science Laboratory, Faculty of Sport Sciences, University of Murcia, Murcia, Spain
| | | | - Alejandro Martínez-Cava
- Human Performance and Sports Science Laboratory, Faculty of Sport Sciences, University of Murcia, Murcia, Spain
| | - Tomas Vetrovsky
- Faculty of Physical Education and Sport, Charles University, Prague, Czech Republic
| | - Michal Steffl
- Faculty of Physical Education and Sport, Charles University, Prague, Czech Republic
| | - Javier Courel-Ibáñez
- Human Performance and Sports Science Laboratory, Faculty of Sport Sciences, University of Murcia, Murcia, Spain
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Evaluation of Strength and Muscle Activation Indicators in Sticking Point Region of National-Level Paralympic Powerlifting Athletes. J Funct Morphol Kinesiol 2021; 6:jfmk6020043. [PMID: 34063420 PMCID: PMC8162553 DOI: 10.3390/jfmk6020043] [Citation(s) in RCA: 6] [Impact Index Per Article: 2.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 04/22/2021] [Revised: 05/10/2021] [Accepted: 05/12/2021] [Indexed: 12/23/2022] Open
Abstract
BACKGROUND The sticking region is considered an intervening factor in the performance of the bench press with high loads. OBJECTIVE To evaluate the strength indicators in the sticking point region in Powerlifting Paralympic athletes. METHODS Twelve Brazilian Powerlifting Paralympic athletes performed maximum isometric force (MIF), rate of force development (RFD), time at MIF, velocity, dynamic time in sticking, and surface electromyography in several distances from the bar to the chest. RESULTS For velocity, there was a difference between the pre-sticking and sticking region (1.98 ± 0.32 and 1.30 ± 0.43, p = 0.039) and dynamic time between the pre-sticking and the sticking region (0.40 ± 0.16 and 0.97 ± 0.37, p = 00.021). In static test for the MIF, differences were found between 5.0 cm and 15.0 cm (CI 95% 784; 1088; p = 0.010) and between 10.0 cm and 5.0 cm (CI 95% 527; 768; p < 0.001). Regarding the RFD, differences were found (CI 95% 938; 1240; p = 0.004) between 5.0 cm and 25.0 cm and between 10.0 cm and 25.0 cm (CI 95% 513; 732; p < 0.001). In relation to time, there were differences between 5.0 cm and 15.0 cm (CI 95% 0.330; 0.515; p < 0.001), 5.0 cm, and 25.0 cm (CI 95% 0.928; 1.345; p = 0.001), 10.0 cm and 15.0 cm (p < 0.05) and 15.0 cm and 25.0 cm (p < 0.05). No significant differences were observed between the muscles in electromyography, although the triceps showed the highest muscle activation values. CONCLUSIONS The maximum isometric force, rate of force development, time, velocity, and dynamic time had lower values, especially in the initial and intermediate phases in the sticking region.
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Martins-Costa HC, Lanza MB, Diniz RCR, Lacerda LT, Gomes MC, Lima FV, Chagas MH. The effect of different resistance training protocols equalized by time under tension on the force-position relationship after 10 weeks of training period. Eur J Sport Sci 2021; 22:846-856. [PMID: 33779514 DOI: 10.1080/17461391.2021.1910346] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/21/2022]
Abstract
This study investigated the impact of performing two equalized resistance training (RT) protocols for 10 weeks that differ only by repetition duration and number in the force-position and EMG-position relationship. Participants performed an equalized (36 s of time under tension; 3-4 sets; 3 min between sets; 50-55% of one-repetition maximum; 3× week) RT intervention on the bench press and the only different change between protocols was repetition number (RN; 12 vs.6) or duration (RD; 3 s vs. 6 s). Two experimental groups (RN12RD3, n = 12; and RN6RD6, n = 12) performed the RT, while one group was the control (Control, n = 11). Maximal isometric contractions at 10%, 50% and 90% of total bench press range of motion were performed pre- and post-RT, while electromyography was recorded. It demonstrated an increase in isometric force (+14% to 24%, P < 0.001) shifting up the force-position relationship of the training groups after RT, although no difference was between training groups compared to the Control. Neuromuscular activation from pectoralis major presented an increase after training for both RT groups (+44%; P < 0.001) compared to the Control. However, although not significantly different, triceps brachii also presented an increase depending on the protocol (+25%). In conclusion, 10 weeks of an equalized RT with longer RN and shorter RD (or opposite) similarly increases the ability to produce maximal isometric force during the bench exercise across different angles, while neuromuscular activation of the pectoralis major partially explained the shift-up of the force-position relationship after training.
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Affiliation(s)
- Hugo C Martins-Costa
- Weight Training Laboratory, School of Physical Education, Physiotherapy and Occupational Therapy, Federal University of Minas Gerais, Belo Horizonte, Brazil.,Department of Physical Education, Pontifical Catholic University of Minas Gerais, Belo Horizonte, Brazil
| | - Marcel B Lanza
- Weight Training Laboratory, School of Physical Education, Physiotherapy and Occupational Therapy, Federal University of Minas Gerais, Belo Horizonte, Brazil.,Department of Physical Therapy and Rehabilitation, School of Medicine, University of Maryland, Baltimore, MD, USA
| | - Rodrigo C R Diniz
- Weight Training Laboratory, School of Physical Education, Physiotherapy and Occupational Therapy, Federal University of Minas Gerais, Belo Horizonte, Brazil
| | - Lucas T Lacerda
- Weight Training Laboratory, School of Physical Education, Physiotherapy and Occupational Therapy, Federal University of Minas Gerais, Belo Horizonte, Brazil.,Department of Physical Education, Pontifical Catholic University of Minas Gerais, Belo Horizonte, Brazil.,Department of Physical Education and Sports, Technological Education Federal Center of Minas Gerais, Belo Horizonte, Brazil.,Department of Physical Education, State University of Minas Gerais, Divinópolis, Brazil
| | - Mateus C Gomes
- Weight Training Laboratory, School of Physical Education, Physiotherapy and Occupational Therapy, Federal University of Minas Gerais, Belo Horizonte, Brazil
| | - Fernando V Lima
- Weight Training Laboratory, School of Physical Education, Physiotherapy and Occupational Therapy, Federal University of Minas Gerais, Belo Horizonte, Brazil
| | - Mauro H Chagas
- Weight Training Laboratory, School of Physical Education, Physiotherapy and Occupational Therapy, Federal University of Minas Gerais, Belo Horizonte, Brazil
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Newmire DE, Willoughby DS. Partial Range of Motion Resistance Training: A Feasible Bodybuilding Training Regiment for Local or Regional Muscle Hypertrophy? Strength Cond J 2020. [DOI: 10.1519/ssc.0000000000000550] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/16/2022]
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9
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Saeterbakken AH, Andersen V, van den Tillaar R, Joly F, Stien N, Pedersen H, Shaw MP, Solstad TEJ. The effects of ten weeks resistance training on sticking region in chest-press exercises. PLoS One 2020; 15:e0235555. [PMID: 32645111 PMCID: PMC7347144 DOI: 10.1371/journal.pone.0235555] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/20/2020] [Accepted: 06/18/2020] [Indexed: 12/02/2022] Open
Abstract
The aim of the study was to compare the effects of a 10-week chest-press resistance training on lifting regions in a trained exercise and a none-trained exercise; the barbell bench press (BBP). Thirty-five resistance trained men with 4.2 (± 2.3) years of resistance training experience were recruited. The participants were randomized to attend a resistance program, performing the chest-press, twice per week using either, Smith machine, dumbbells or laying on Swiss ball using a barbell. A six-repetitions maximum (6RM) test was conducted pre- and post-training in the trained chest-press exercise and non-trained BBP to examine lifting velocity, load displacement and the time of the pre-sticking, sticking and post-sticking regions. Additionally, the muscle activity in pectoralis major, triceps brachii, biceps brachii and deltoid anterior was examined. In the post-test, all three chest-press groups decreased lifting velocity and increased the time to reach the sticking- and post-sticking region. Independent of the type of chest-press exercise trained, no differences were observed in vertical displacement or in the muscle activity for the three lifting regions. In general, similar changes in kinematics in trained exercise and those observed in the BBP were observed for all three groups. This indicates that none of the three chest-press exercises (Swiss ball, Smith machine or dumbbells) were specific regarding the lifting regions but displaced a transferability towards the non-trained BBP. However, improved strength altered the sticking region among resistance trained men.
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Affiliation(s)
- Atle Hole Saeterbakken
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Sogndal, Norway
- * E-mail:
| | - Vidar Andersen
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Sogndal, Norway
| | | | | | - Nicolay Stien
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Sogndal, Norway
| | - Helene Pedersen
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Sogndal, Norway
| | - Matthew Peter Shaw
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Sogndal, Norway
| | - Tom Erik Jorung Solstad
- Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Sogndal, Norway
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Stronska K, Golas A, Wilk M, Zajac A, Maszczyk A, Stastny P. The effect of targeted resistance training on bench press performance and the alternation of prime mover muscle activation patterns. Sports Biomech 2020; 21:1262-1276. [PMID: 32460639 DOI: 10.1080/14763141.2020.1752790] [Citation(s) in RCA: 9] [Impact Index Per Article: 2.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Indexed: 01/19/2023]
Abstract
Targeted muscle strengthening might improve performance or help overcome training stagnation; therefore, the aim of the present study was to investigate changes in muscle activity patterns before and after six weeks of targeted resistance training. Twenty-seven resistance-trained men were divided into three groups according to their prime mover activity, as measured by surface electromyography during a bench press (BP). Each group underwent a six-week block of targeted exercises for one of the following muscles: anterior deltoid (AD), pectoralis major (PM) or triceps brachii (TB). ANOVA showed that each group increased their 1 repetition maximum (1RM) (p < 0.05) and the activity of the exercised muscle group during an isometric bench press (p < 0.01) and during a dynamic bench press (p < 0.01) at 85% of the 1RM. During the isometric BP, the TB training group had an increase in TB activity in comparison to the other groups. Targeted muscle training is a useful method for muscle activity increase and increasing the maximum strength in complex exercise, when applied in activity-deficient muscle groups. Strengthening the TB elicits changes in all prime movers and results in TB activity domination during a bench press.
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Affiliation(s)
- Katarzyna Stronska
- Institute of Sport Sciences, The Jerzy Kukuczka Academy of Physical Education in Katowice, Katowice, Poland
| | - Artur Golas
- Institute of Sport Sciences, The Jerzy Kukuczka Academy of Physical Education in Katowice, Katowice, Poland
| | - Michal Wilk
- Institute of Sport Sciences, The Jerzy Kukuczka Academy of Physical Education in Katowice, Katowice, Poland
| | - Adam Zajac
- Institute of Sport Sciences, The Jerzy Kukuczka Academy of Physical Education in Katowice, Katowice, Poland
| | - Adam Maszczyk
- Institute of Sport Sciences, The Jerzy Kukuczka Academy of Physical Education in Katowice, Katowice, Poland
| | - Petr Stastny
- Department of Sport Games, Faculty of Physical Education and Sport, Charles University, Prague, Czech Republic
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11
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Lacerda L, Chagas M, Gurgel M, Diniz R, Lanza M, Peixoto G, Andrade A, Lima F. Peak of neuromuscular activation and angle where it occurs during bench press exercise performed with different repetition number and duration in resistance trained individuals. J Biomech 2020; 98:109465. [DOI: 10.1016/j.jbiomech.2019.109465] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/27/2019] [Revised: 10/22/2019] [Accepted: 10/24/2019] [Indexed: 10/25/2022]
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12
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Martínez-Cava A, Hernández-Belmonte A, Courel-Ibáñez J, Morán-Navarro R, González-Badillo JJ, Pallarés JG. Bench Press at Full Range of Motion Produces Greater Neuromuscular Adaptations Than Partial Executions After Prolonged Resistance Training. J Strength Cond Res 2019; 36:10-15. [PMID: 31567719 DOI: 10.1519/jsc.0000000000003391] [Citation(s) in RCA: 12] [Impact Index Per Article: 2.4] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
Martínez-Cava, A, Hernández-Belmonte, A, Courel-Ibáñez, J, Morán-Navarro, R, González-Badillo, JJ, and Pallarés, JG. Bench press at full range of motion produces greater neuromuscular adaptations than partial executions after prolonged resistance training. J Strength Cond Res XX(X): 000-000, 2019-Training at a particular range of motion (ROM) produces specific neuromuscular adaptations. However, the effects of full and partial ROM in one of the most common upper-limb exercises such as the bench press (BP) remain controversial. In this study, 50 recreationally to highly resistance trained men were randomly assigned to 1 of 4 training groups: full bench press (BPFULL), two-thirds bench press (BP2/3), and one-third bench press (BP1/3) and control (training cessation). Experimental groups completed a 10-week velocity-based resistance training program using the same relative load (linear periodization, 60-80% 1 repetition maximum [1RM]), only differing in the ROM trained. Individual ROM for each BP variation was determined in the familiarization and subsequently replicated in every lift during training and testing sessions. Neuromuscular adaptations were evaluated by 1RM strength and mean propulsive velocity (MPV). The BPFULL group obtained the best results for the 3 BP variations (effect size [ES] = 0.52-1.96); in turn, partial BP produced smaller improvements as the ROM decreased (BP2/3: ES = 0.29-0.78; BP1/3: ES = -0.01 to 0.66). After 10-week of training cessation, the control group declined in all neuromuscular parameters (ES = 0.86-0.92) except in MPV against low loads. Based on these findings, the BPFULL stands as the most effective exercise to maximize neuromuscular improvements in recreational and well-trained athletes compared with partial ROM variations.
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Affiliation(s)
- Alejandro Martínez-Cava
- Human Performance and Sports Science Laboratory, Faculty of Sport Sciences, Department of Physical Activity and Sport, University of Murcia, Murcia, Spain
| | - Alejandro Hernández-Belmonte
- Human Performance and Sports Science Laboratory, Faculty of Sport Sciences, Department of Physical Activity and Sport, University of Murcia, Murcia, Spain
| | - Javier Courel-Ibáñez
- Human Performance and Sports Science Laboratory, Faculty of Sport Sciences, Department of Physical Activity and Sport, University of Murcia, Murcia, Spain
| | - Ricardo Morán-Navarro
- Human Performance and Sports Science Laboratory, Faculty of Sport Sciences, Department of Physical Activity and Sport, University of Murcia, Murcia, Spain
| | - Juan J González-Badillo
- Physical Performance and Sports Research Center, Faculty of Sport, Pablo de Olavide University, Seville, Spain
| | - Jesús G Pallarés
- Human Performance and Sports Science Laboratory, Faculty of Sport Sciences, Department of Physical Activity and Sport, University of Murcia, Murcia, Spain
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Suchomel TJ, Taber CB, Sole CJ, Stone MH. Force-Time Differences between Ballistic and Non-Ballistic Half-Squats. Sports (Basel) 2018; 6:sports6030079. [PMID: 30103536 PMCID: PMC6162472 DOI: 10.3390/sports6030079] [Citation(s) in RCA: 11] [Impact Index Per Article: 1.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/18/2018] [Revised: 07/29/2018] [Accepted: 08/10/2018] [Indexed: 11/16/2022] Open
Abstract
The purpose of this study was to examine the force-time differences between concentric-only half-squats (COHS) performed with ballistic (BAL) or non-ballistic (NBAL) intent across a range of loads. Eighteen resistance-trained men performed either BAL or NBAL COHS at 30%, 50%, 70%, and 90% of their one repetition maximum (1RM) COHS. Relative peak force (PF) and relative impulse from 0–50 ms (Imp50), 0–90 ms (Imp90), 0–200 ms (Imp200), and 0–250 ms (Imp250) were compared using a series of 2 × 4 (intent × load) repeated measures ANOVAs with Bonferroni post hoc tests. Cohen’s d effect sizes were calculated to provide measures of practical significance between the BAL and NBAL COHS and each load. BAL COHS produced statistically greater PF than NBAL COHS at 30% (d = 3.37), 50% (d = 2.88), 70% (d = 2.29), and 90% 1RM (d = 1.19) (all p < 0.001). Statistically significant main effect differences were found between load-averaged BAL and NBAL COHS for Imp90 (p = 0.006, d = 0.25), Imp200 (p = 0.001, d = 0.36), and Imp250 (p < 0.001, d = 0.41), but not for Imp50 (p = 0.018, d = 0.21). Considering the greater PF and impulse observed during the BAL condition, performing COHS with BAL intent may provide a favorable training stimulus compared to COHS performed with NBAL intent.
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Affiliation(s)
- Timothy J Suchomel
- Department of Human Movement Sciences, Carroll University, Waukesha, WI 53186, USA.
| | - Christopher B Taber
- Department of Exercise Science, Sacred Heart University, Fairfield, CT 06825, USA.
| | - Christopher J Sole
- Department of Health and Human Performance, The Citadel-The Military College of South Carolina, Charleston, SC 29409, USA.
| | - Michael H Stone
- Department of Exercise and Sport Sciences, Center of Excellence for Sport Science and Coach Education, East Tennessee State University, Johnson City, TN 37614, USA.
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A New Approach to EMG Analysis of Closed-Circuit Movements Such as the Flat Bench Press. Sports (Basel) 2018; 6:sports6020027. [PMID: 29910331 PMCID: PMC6026792 DOI: 10.3390/sports6020027] [Citation(s) in RCA: 18] [Impact Index Per Article: 3.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/16/2018] [Revised: 03/19/2018] [Accepted: 03/27/2018] [Indexed: 11/16/2022] Open
Abstract
BACKGROUND The bench press (BP) is a complex exercise demanding high neuromuscular activity. Therefore, the main objective of this study was to identify the patterns of muscular activity of the prime movers on both sides of an elite powerlifter. METHODS A World Champion (RAW PR 320 kg) participated in the study (age: 34 years; body mass: 103 kg; body height 1.72 m; one-repetition maximum (1 RM) flat bench press: 220 kg). The subject performed one repetition of the flat bench press with: 70% 1 RM (150 kg) and 90% 1 RM (200 kg) in tempos: 2 s eccentric and 1 s concentric phase; 6 s eccentric and 1 s concentric phase). The activity was recorded for: pectoralis major, anterior deltoid, and triceps brachii (lateral and long head). RESULTS The total sum of peak muscle activity for the four analyzed muscles during both phases of the BP with the different loads and tempos was significantly different, and greater on the right side of the body. CONCLUSIONS The use of lighter loads activate muscle groups in a different activation level, allowing for a greater muscle control. Lifting submaximal and maximal loads causes an activation of most motor units involved in the movement. Experienced athletes have a stabilized neuromuscular pattern for lifting which has different bilateral activity contribution.
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Ghigiarelli JJ, Pelton LM, Gonzalez AM, Fulop AM, Gee JY, Sell KM. Effects of a 6-Week Bench Press Program Using the Freak Bar in a Sample of Collegiate Club Powerlifters. J Strength Cond Res 2018; 32:938-949. [PMID: 29309385 DOI: 10.1519/jsc.0000000000002430] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.2] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
Ghigiarelli, JJ, Pelton, LM, Gonzalez, AM, Fulop, AM, Gee, JY, and Sell, KM. Effects of a 6-week bench press program using the freak bar in a sample of collegiate club powerlifters. J Strength Cond Res 32(4): 938-949, 2018-Powerlifters train using specialty bars for unstable load (UL) training. For the bench press, the acute effects of UL are mixed, with few studies that examine training interventions. The purpose of this study was to examine the effects of a 6-week bench press training program that uses the Freak Bar (FB) as compared to a traditional barbell (TB) on maximum bench press, peak force, and peak impulse. Seven men and 3 women (21 ± 2.0 years, 172.2 ± 2.9 cm, and 95.3 ± 20.3 kg) were required to bench press 2 days per week as part of a structured program. On the second bench press day, the FB and TB groups performed 3-position pause bench presses at 60-70% one repetition maximum (1RM). One repetition maximum, peak force, and peak impulse were measured before test and after test after the 6-week program. Peak force and peak impulse were tested at 3 bench positions, including the presticking, sticking, and poststicking points, defined by the distance of the barbell from the chest. Posttraining 1RM for the FB group and TB group increased 6.7% (6.78 ± 1.6 kg, p = 0.006) and 4.3% (4.5 ± 2.7 kg, p = 0.23), respectively, with no significant differences between the groups (p = 0.589, ηp = 0.044). There were no significant differences between the groups at each bench position for peak force (p = 0.606) or peak impulse (p = 0.542). Freak Bar can be an alternative for improving maximum strength and peak force but is not significantly better than TB training when performing the 3-position pause bench press.
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Affiliation(s)
- Jamie J Ghigiarelli
- Health and Human Performance Laboratory, Hofstra University, Hempstead, New York
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Stastny P, Gołaś A, Blazek D, Maszczyk A, Wilk M, Pietraszewski P, Petr M, Uhlir P, Zając A. A systematic review of surface electromyography analyses of the bench press movement task. PLoS One 2017; 12:e0171632. [PMID: 28170449 PMCID: PMC5295722 DOI: 10.1371/journal.pone.0171632] [Citation(s) in RCA: 71] [Impact Index Per Article: 10.1] [Reference Citation Analysis] [Abstract] [MESH Headings] [Grants] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/10/2016] [Accepted: 01/24/2017] [Indexed: 11/18/2022] Open
Abstract
BACKGROUND The bench press exercise (BP) plays an important role in recreational and professional training, in which muscle activity is an important multifactorial phenomenon. The objective of this paper is to systematically review electromyography (EMG) studies performed on the barbell BP exercise to answer the following research questions: Which muscles show the greatest activity during the flat BP? Which changes in muscle activity are related to specific conditions under which the BP movement is performed? STRATEGY PubMed, Scopus, Web of Science and Cochrane Central Register of Controlled Trials (CENTRAL) in the Cochrane Library were searched through June 10, 2016. A combination of the following search terms was used: bench press, chest press, board press, test, measure, assessment, dynamometer, kinematics and biomechanics. Only original, full-text articles were considered. RESULTS The search process resulted in 14 relevant studies that were included in the discussion. The triceps brachii (TB) and pectoralis major (PM) muscles were found to have similar activity during the BP, which was significantly higher than the activity of the anterior deltoid. During the BP movement, muscle activity changes with exercise intensity, velocity of movement, fatigue, mental focus, movement phase and stability conditions, such as bar vibration or unstable surfaces. Under these circumstances, TB is the most common object of activity change. CONCLUSIONS PM and TB EMG activity is more dominant and shows greater EMG amplitude than anterior deltoid during the BP. There are six factors that can influence muscle activity during the BP; however, the most important factor is exercise intensity, which interacts with all other factors. The research on muscle activity in the BP has several unresolved areas, such as clearly and strongly defined guidelines to perform EMG measurements (e.g., how to elaborate with surface EMG limits) or guidelines for the use of exact muscle models.
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Affiliation(s)
- Petr Stastny
- Department of Sport Games, Faculty of Physical Education and Sport, Charles University, Prague, Czech Republic
- * E-mail:
| | - Artur Gołaś
- Department of Sports Theory, The Jerzy Kukuczka Academy of Physical Education, Katowice, Poland
| | - Dusan Blazek
- Department of Sport Games, Faculty of Physical Education and Sport, Charles University, Prague, Czech Republic
| | - Adam Maszczyk
- Department of Sports Theory, The Jerzy Kukuczka Academy of Physical Education, Katowice, Poland
| | - Michał Wilk
- Department of Sports Theory, The Jerzy Kukuczka Academy of Physical Education, Katowice, Poland
| | | | - Miroslav Petr
- Department of Sport Games, Faculty of Physical Education and Sport, Charles University, Prague, Czech Republic
| | - Petr Uhlir
- Faculty of Physical Culture, Palacky University in Olomouc, Olomouc, Czech Republic
| | - Adam Zając
- Department of Sports Theory, The Jerzy Kukuczka Academy of Physical Education, Katowice, Poland
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Suchomel TJ, Sato K, DeWeese BH, Ebben WP, Stone MH. Potentiation Effects of Half-Squats Performed in a Ballistic or Nonballistic Manner. J Strength Cond Res 2016; 30:1652-60. [PMID: 26544089 DOI: 10.1519/jsc.0000000000001251] [Citation(s) in RCA: 24] [Impact Index Per Article: 3.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
This study examined and compared the acute effects of ballistic and nonballistic concentric-only half-squats (COHSs) on squat jump performance. Fifteen resistance-trained men performed a squat jump 2 minutes after a control protocol or 2 COHSs at 90% of their 1 repetition maximum (1RM) COHS performed in a ballistic or nonballistic manner. Jump height (JH), peak power (PP), and allometrically scaled peak power (PPa) were compared using three 3 × 2 repeated-measures analyses of variance. Statistically significant condition × time interaction effects existed for JH (p = 0.037), PP (p = 0.041), and PPa (p = 0.031). Post hoc analysis revealed that the ballistic condition produced statistically greater JH (p = 0.017 and p = 0.036), PP (p = 0.031 and p = 0.026), and PPa (p = 0.024 and p = 0.023) than the control and nonballistic conditions, respectively. Small effect sizes for JH, PP, and PPa existed during the ballistic condition (d = 0.28-0.44), whereas trivial effect sizes existed during the control (d = 0.0-0.18) and nonballistic (d = 0.0-0.17) conditions. Large statistically significant relationships existed between the JH potentiation response and the subject's relative back squat 1RM (r = 0.520; p = 0.047) and relative COHS 1RM (r = 0.569; p = 0.027) during the ballistic condition. In addition, large statistically significant relationship existed between JH potentiation response and the subject's relative back squat strength (r = 0.633; p = 0.011), whereas the moderate relationship with the subject's relative COHS strength trended toward significance (r = 0.483; p = 0.068). Ballistic COHS produced superior potentiation effects compared with COHS performed in a nonballistic manner. Relative strength may contribute to the elicited potentiation response after ballistic and nonballistic COHS.
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Affiliation(s)
- Timothy J Suchomel
- 1Department of Exercise Science, East Stroudsburg University, East Stroudsburg, Pennsylvania; 2Center of Excellence for Sport Science and Coach Education, Department of Exercise and Sport Sciences, East Tennessee State University, Johnson City, Tennessee; and 3Department of Exercise Science and Sport Studies, Lakeland College, Sheboygan, Wisconsin
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Bazyler CD, Sato K, Wassinger CA, Lamont HS, Stone MH. The Efficacy of Incorporating Partial Squats in Maximal Strength Training. J Strength Cond Res 2014; 28:3024-32. [DOI: 10.1519/jsc.0000000000000465] [Citation(s) in RCA: 23] [Impact Index Per Article: 2.3] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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M. Contreras B, B. Cronin J, J. Schoenfeld B, J. Nates R, Tiryaki Sonmez G. Are All Hip Extension Exercises Created Equal? Strength Cond J 2013. [DOI: 10.1519/ssc.0b013e318289fffd] [Citation(s) in RCA: 14] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Pinto RS, Gomes N, Radaelli R, Botton CE, Brown LE, Bottaro M. Effect of range of motion on muscle strength and thickness. J Strength Cond Res 2012; 26:2140-5. [PMID: 22027847 DOI: 10.1519/jsc.0b013e31823a3b15] [Citation(s) in RCA: 38] [Impact Index Per Article: 3.2] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
The purpose of this investigation was to compare partial range-of-motion vs. full range-of-motion upper-body resistance training on strength and muscle thickness (MT) in young men. Volunteers were randomly assigned to 3 groups: (a) full range of motion (FULL; n = 15), (b) partial range of motion (PART; n = 15), or (c) control (CON; n = 10). The subjects trained 2 d · wk(-1) for 10 weeks in a periodized program. Primary outcome measures included elbow flexion maximal strength measured by 1 repetition maximum (1RM) and elbow flexors MT measured by ultrasound. The results indicated that elbow flexion 1RM significantly increased (p < 0.05) for the FULL (25.7 ± 9.6%) and PART groups (16.0 ± 6.7%) but not for the CON group (1.7 ± 5.5%). Also, FULL 1RM strength was significantly greater than the PART 1RM after the training period. Average elbow flexor MT significantly increased for both training groups (9.65 ± 4.4% for FULL and 7.83 ± 4.9 for PART). These data suggest that muscle strength and MT can be improved with both FULL and PART resistance training, but FULL may lead to greater strength gains.
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Affiliation(s)
- Ronei S Pinto
- College of Physical Education, Exercise Research Laboratory, Federal University of Rio Grande do Sul, Porto Alegre, RS, Brazil.
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Hartmann H, Wirth K, Klusemann M, Dalic J, Matuschek C, Schmidtbleicher D. Influence of Squatting Depth on Jumping Performance. J Strength Cond Res 2012; 26:3243-61. [DOI: 10.1519/jsc.0b013e31824ede62] [Citation(s) in RCA: 59] [Impact Index Per Article: 4.9] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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