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Nasser I, Willardson JM, Monteiro W, Miranda H. Postactivation performance enhancement in the vertical jump using loads above or below the optimum-power load for a jump squat. J Sports Med Phys Fitness 2024; 64:348-354. [PMID: 38093641 DOI: 10.23736/s0022-4707.23.15479-x] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 04/10/2024]
Abstract
BACKGROUND Postactivation performance enhancement (PAPE) is an acute response of increased muscle performance following a conditioning activity (CA), generally prescribed based on the percentage of a one-repetition maximum. However, it is unknown how the PAPE response is affected when the CA is performed near the optimum power zone. The purpose of this study was to examine PAPE using loads that were 20% above or below the optimum-power load (OPL). METHODS Fifteen recreationally trained subjects, with at least one-year resistance training experience participated in this study. First, the OPL for the JS was determined. Then, subjects performed two protocols in a counterbalanced order: 20% above (+20%OPL) or below (-20%OPL). To examine PAPE on performance, the vertical jump was performed prior to and seven times following each jump squat protocol, with a 2-min rest interval between trials. RESULTS The two-way ANOVA revealed main effects for condition (F=4.978; P<0.001) for jump height and jump power (F=2.589; P=0.017), but post-hoc comparisons did not show differences. Between baseline and the best trial following each jump squat protocol, two-way ANOVA did not reveal main effects (F=3.048; P=0.103) or interactions (F=0.304; P=0.590). Paired t-tests did not show significant differences between conditions for relative changes in jump height (P=0.543) or jump power (P=0.233). CONCLUSIONS This study revealed similar results between 20% above or below the OPL on subsequent vertical jump performance.
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Affiliation(s)
- Igor Nasser
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil -
- Performance, Training, and Physical Exercise Laboratory (LADTEF), Federal University of Rio de Janeiro, Rio de Janeiro, Brazil -
| | - Jeffrey M Willardson
- Health and Human Performance Department, Montana State University Billings, Billings, MT, USA
| | - Walace Monteiro
- Graduate Program in Exercise and Sports Sciences, Rio de Janeiro State University, Rio de Janeiro, Brazil
- Department of Research and Education, National Institute of Cardiology, Ministry of Health, Rio de Janeiro, Brazil
| | - Humberto Miranda
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil
- Performance, Training, and Physical Exercise Laboratory (LADTEF), Federal University of Rio de Janeiro, Rio de Janeiro, Brazil
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Buso D, Willardson JM, Shafer AB. Effects of Medicine Wall Ball Throws With Whole-Body Vibration on Bat Swing Performance in Collegiate Baseball Players. J Strength Cond Res 2023; 37:2071-2075. [PMID: 37729518 DOI: 10.1519/jsc.0000000000004584] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 09/22/2023]
Abstract
ABSTRACT Buso, D, Willardson, JM, and Shafer, AB. Research note: Effects of medicine wall ball throws with whole-body vibration on bat swing performance in collegiate baseball players. J Strength Cond Res 37(10): 2071-2075, 2023-The purpose of this study was to examine the effect of medicine ball wall throws performed with whole-body vibration on bat swing performance in 13 highly trained collegiate baseball players. The experimental session involved the athletes' usual warm-up followed by baseline bat swings. The baseline bat swings were followed by 3 sets of 5 medicine ball wall throws while standing on a whole-body vibration platform set at 40 Hz and with 30 seconds rest between sets. Subjects then rested passively for 5 minutes before taking post-test bat swings. Performance was evaluated with bat speed (m·second-1), time to contact (secs), rotational acceleration (G's), and exit velocity (m·second-1). Paired t tests were used to compare baseline and post-test values (p ≤ 0.05). Effect size (d) statistics were also calculated to determine the magnitude of treatment effects. It was found that bat speed (p = 0.02; d = 0.22) and exit velocity (p = 0.03; d = 0.48) were significantly faster versus baseline, whereas rotational acceleration (p = 0.10; d = 0.23) and time to contact (p = 0.44; d = -0.12) were not significantly different from baseline, respectively. These results suggest that the addition of medicine ball wall throws with whole-body vibration can significantly increase key parameters of bat swing performance. Practitioners and coaches may consider including these combined exercise stimuli as part of workouts or during games for potentially greater success at the plate.
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Affiliation(s)
- Dominick Buso
- Health and Human Performance Department, Montana State University Billings, Billings, Montana
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De Oliveira F, Paz GA, Corrêa Neto VG, Alvarenga R, Marques Neto SR, Willardson JM, Miranda H. Effects of Different Recovery Modalities on Delayed Onset Muscle Soreness, Recovery Perceptions, and Performance Following a Bout of High-Intensity Functional Training. Int J Environ Res Public Health 2023; 20:3461. [PMID: 36834155 PMCID: PMC9966233 DOI: 10.3390/ijerph20043461] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Subscribe] [Scholar Register] [Received: 01/05/2023] [Revised: 02/06/2023] [Accepted: 02/09/2023] [Indexed: 06/18/2023]
Abstract
The purpose of this study was to investigate the effects of the foam rolling technique and static stretching on perceptual and neuromuscular parameters following a bout of high-intensity functional training (HIFT), which consisted of 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 air squats (Angie benchmark) in recreationally trained men (n = 39). Following baseline measurements (Feeling Scale, Visual Analogue Scale, Total Quality Recovery, Sit-and-Reach, Countermovement Jump, and Change-of-Direction t-test), the volunteers performed a single bout of HIFT. At the end of the session, participants were randomly assigned to one of three distinct groups: control (CONT), foam rolling (FR), or static stretching (SS). At the 24 h time-point, a second experimental session was conducted to obtain the post-test values. The level of significance was set at p < 0.05. Regarding power performance, none of the three groups reached pretest levels at 24 h point of the intervention. However, the CONT group still showed a greater magnitude of effect at the 24 h time-point (ES = 0.51, p ≥ 0.05). Flexibility presented the same recovery pattern as power performance (post × 24 h CONT = ES = 0.28, FR = ES = 0.21, SS = ES = 0.19). At 24 h, all groups presented an impaired performance in the COD t-test (CONT = ES = 0.24, FR = ES = 0.65, SS = ES = 0.56 p ≥ 0.05). The FR protocol resulted in superior recovery perceptions (pre × 24 h TQR = ES = 0.32 p ≥ 0.05). The results of the present study indicate that the use of FR and SS exercises may not be indicated when aiming to restore neuromuscular performance following a single bout of HIFT. The use of the FR technique during the cooldown phase of a HIFT session may be helpful in improving an individual's perception of recovery.
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Affiliation(s)
- Francine De Oliveira
- LADTEF—Performance, Training, and Physical Exercise Laboratory, Universidade Federal do Rio de Janeiro, Rio de Janeiro 21941-901, Brazil
- Programa de Pós-Graduação em Educação Física, Escola de Educação Física e Desportos, Universidade Federal do Rio de Janeiro, Rio de Janeiro 21941-901, Brazil
- School of Health Sciences, Gama e Souza University Center, Rio de Janeiro 22621-090, Brazil
| | - Gabriel Andrade Paz
- LADTEF—Performance, Training, and Physical Exercise Laboratory, Universidade Federal do Rio de Janeiro, Rio de Janeiro 21941-901, Brazil
- Biodesp Kinesiology Center of Performance, Rio de Janeiro 22790-704, Brazil
| | - Victor Gonçalves Corrêa Neto
- LADTEF—Performance, Training, and Physical Exercise Laboratory, Universidade Federal do Rio de Janeiro, Rio de Janeiro 21941-901, Brazil
- School of Health Sciences, Gama e Souza University Center, Rio de Janeiro 22621-090, Brazil
- Physical Education Graduate School, Estácio de Sá University (UNESA), Rio de Janeiro 20771-004, Brazil
- SALUS-Integrated Laboratory for Research in Exercise, Biomedicine and Public Health, Universidade Federal do Rio de Janeiro, Rio de Janeiro 21941-901, Brazil
| | - Renato Alvarenga
- LADTEF—Performance, Training, and Physical Exercise Laboratory, Universidade Federal do Rio de Janeiro, Rio de Janeiro 21941-901, Brazil
- Programa de Pós-Graduação em Educação Física, Escola de Educação Física e Desportos, Universidade Federal do Rio de Janeiro, Rio de Janeiro 21941-901, Brazil
| | - Silvio R. Marques Neto
- Physical Education Graduate School, Estácio de Sá University (UNESA), Rio de Janeiro 20771-004, Brazil
- Physical Activity Sciences Graduate Program, Salgado de Oliveira University (UNIVERSO), Rio de Janeiro 24030-060, Brazil
| | - Jeffrey M. Willardson
- Health and Human Performance Department, Montana State University Billings, Billings, MT 59101, USA
| | - Humberto Miranda
- LADTEF—Performance, Training, and Physical Exercise Laboratory, Universidade Federal do Rio de Janeiro, Rio de Janeiro 21941-901, Brazil
- Programa de Pós-Graduação em Educação Física, Escola de Educação Física e Desportos, Universidade Federal do Rio de Janeiro, Rio de Janeiro 21941-901, Brazil
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Santana HG, Paz GA, Willardson JM, Farias DDA, Miranda H. Effects of Differing Foam Rolling Periods on Training Volume and Myoelectric Responses of Lower-Body Muscles. J Strength Cond Res 2022; 36:3311-3318. [PMID: 36165845 DOI: 10.1519/jsc.0000000000003896] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/14/2022]
Abstract
ABSTRACT Santana, HG, Paz, GA, Willardson, JM, de Araújo Farias, D, and Miranda, H. Effects of differing foam rolling periods on training volume and myoelectric responses of lower-body muscles. J Strength Cond Res 36(12): 3311-3318, 2022-Foam rolling (FR) is a practice that has increased in popularity before and after resistance training. The purpose of this study was to compare the acute effects of different foam rolling periods for the lower body muscles on subsequent performance, myoelectric activity and rating of perceived exertion in trained men. Fourteen men (26.2 ± 3.2 years, 178 ± 0.04 cm, 82.2 ± 10 kg and body mass index 25.9 ± 3.3kg/m -2 ) volunteered for this study. Four repetition maximum (4-RM) loads were determined for hexagonal bar deadlift and 45°-angled leg press during test and retest sessions over two nonconsecutive days. The experimental conditions included a traditional protocol (TP) with no prior foam rolling, and four other conditions that involved FR applied to the quadriceps, hamstrings and triceps surae for one set of 30 sec (P1), two sets of 30 sec (P2), three sets of 30 sec (P3), or four sets of 30 sec (P4).The resistance training consisted of five sets with 4-RM loads. The number of repetitions completed, the myoelectric activity of lower limbs were recorded, as well as the rating of perceived exertion for each protocol. There were no differences between the protocols in the total repetitions for the hexagonal bar deadlift and 45° angled leg press exercises. Similar results between protocols were also noted for muscle activity and rated perceived exertion (RPE). Therefore, the results of the present study indicated that the FR didn't provide effects on performance, myoelectric activity and rating of perceived exertion responses during high intensity resistance performance for lower limb exercises.
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Affiliation(s)
- Haroldo Gualter Santana
- LADTEF-Performance, Training, and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil.,Federal University of Rio de Janeiro, School of Physical Education and Sports, Rio de Janeiro, Brazil.,Biodesp Institute, Kinesiology Center of Performance, Rio de Janeiro, RJ, Brazil
| | - Gabriel Andrade Paz
- LADTEF-Performance, Training, and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil.,Federal University of Rio de Janeiro, School of Physical Education and Sports, Rio de Janeiro, Brazil.,Biodesp Institute, Kinesiology Center of Performance, Rio de Janeiro, RJ, Brazil
| | - Jeffrey M Willardson
- Health and Human Performance Department, Montana State University Billings, Billings, Montana
| | - Déborah de Araújo Farias
- LADTEF-Performance, Training, and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil.,Amazon State University, School of Health, Manaus, AM, Brazil; and
| | - Humberto Miranda
- LADTEF-Performance, Training, and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil.,Federal University of Rio de Janeiro, School of Physical Education and Sports, Rio de Janeiro, Brazil.,Lato Sensu Postgraduate Program in Strength Training, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil
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Corso M, de Figueiredo TC, Carvalho D, Brown AF, de Salles BF, Simão R, Willardson JM, Dias I. Effects of Strength Training on Blood Pressure and Heart Rate Variability—A Systematic Review. Strength Cond J 2022. [DOI: 10.1519/ssc.0000000000000688] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Miranda H, DE Freitas FH, DE Oliveira AA, Dos Santos Ribeiro JS, DE Castro JBP, Alvarenga RL, Willardson JM. Effect of Different Numbers of Interset Antagonist Proprioceptive Neuromuscular Facilitation Stretching on the Total Number of Repetitions for the Agonists. Int J Exerc Sci 2022; 15:498-506. [PMID: 35518367 PMCID: PMC9022696] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Subscribe] [Scholar Register] [Indexed: 06/14/2023]
Abstract
Recent studies have observed that stretching applied to antagonist muscles can promote improvement in agonist muscle performance. The purpose of this study was to investigate the effect of different numbers of interset proprioceptive neuromuscular facilitation (PNF) stretching for the antagonists on the total number of repetitions completed for the agonists (quadriceps) in the leg extension exercise. Fourteen physically active individuals (age: 29.35 ± 10.5 years; body mass: 79.1 ± 11.34 kg; height: 170.4 ± 8.7 cm) participated in this study. The following experimental protocols were performed: 1) Traditional protocol (Traditional) - without previous stretching; 2) PNF with lesser duration (PNF1-3 sets of 20 secs.); 3) PNF with greater duration (PNF2-3 sets of 30 secs.). Within the experimental protocols (PNF1 and PNF2), stretching exercises for the antagonists were performed before and between the four sets of the unilateral leg extension exercise. All tests were performed on the dominant limb only. The results showed that there was a significant difference in the total number of repetitions for the PNF2 protocol versus the Traditional protocol (p = 0.026). However, there was no significant difference between the PNF1 protocol versus the Traditional protocol (p = 0.577). In conclusion, in the leg extension exercise, an extended duration of interset PNF stretching for the hamstrings, promoted greater contractile performance for the quadriceps as demonstrated by significantly greater total repetitions over four sets.
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Affiliation(s)
- Humberto Miranda
- Postgraduate Lato Sensu in Strength Training, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- LADTEF - Performance, Training, and Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
| | - Fabio H DE Freitas
- Postgraduate Lato Sensu in Strength Training, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- LADTEF - Performance, Training, and Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
| | - Aline A DE Oliveira
- Postgraduate Lato Sensu in Strength Training, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
| | - Juliana S Dos Santos Ribeiro
- Postgraduate Lato Sensu in Strength Training, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
| | - Juliana B P DE Castro
- Laboratory of Exercise and Sport, Rio de Janeiro State University, Rio de Janeiro, BRAZIL
- Postgraduate Program in Exercise and Sports Sciences, Institute of Physical Education and Sports, Rio de Janeiro State University, Rio de Janeiro, BRAZIL
| | - Renato L Alvarenga
- Postgraduate Lato Sensu in Strength Training, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- Biometrics Laboratory, School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
| | - Jeffrey M Willardson
- Health and Human Performance Department, Montana State University-Billings, Billings, MT, USA
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7
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Junior ERTS, DE Salles BF, Dias I, Simão R, Willardson JM. Effects of Six-week Periodized Versus Non-Periodized Kettlebell Swing Training on Strength, Power and Muscular Endurance. Int J Exerc Sci 2022; 15:526-540. [PMID: 35518365 PMCID: PMC9022701] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Subscribe] [Scholar Register] [Indexed: 06/14/2023]
Abstract
The purpose of this study was to compare a periodized versus a non-periodized protocol of kettlebell (KTB) swings over six weeks on strength, power, and muscular endurance. Twenty-eight high intensity functional training (HIFT) practitioners were assigned to non-periodized (NPG = 11), periodized (PG = 11), or control groups (CG = 6). NPG used the same load (20 kg) throughout the training period while the PG used a step loading progression (with an added four kilograms every two weeks). Measures of strength and muscular endurance in the deadlift exercise, and power in the countermovement jump were assessed before and after six weeks. A two-way ANOVA was used to verify pre- to post-test differences in strength, power, and muscular endurance. An analysis of the effect size was also incorporated. For strength and power, statistical differences from pre- to post-test were found for both the NPG (p < 0.001; 1-RM improvement = 8.7%; jump height improvement = 8.7%) and PG (p < 0.001; 1-RM improvement = 7.8%; jump height improvement = 10.1%), with no difference between groups. For muscular endurance, only the PG showed significant differences from pre- to post-test (p = 0.013; muscular endurance improvement = 23.8%). In conclusion, when the goal is to increase strength and power performances in HIFT practitioners, periodized and non-periodized KTB models appear to be equally effective, and this can simplify the strength coach's practice in programming KTB swing training periods. For muscular endurance, the addition of KTB swing on a periodized basis seems to be a more effective strategy.
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Affiliation(s)
- Evaldo Rui Tavares Santos Junior
- Physical Education Post-Graduation Program, UFRJ, Rio de Janeiro, Brazil
- Strength Training Lab Brazil (STLAB), Rio de Janeiro, Brazil
| | | | - Ingrid Dias
- Physical Education Post-Graduation Program, UFRJ, Rio de Janeiro, Brazil
- Strength Training Lab Brazil (STLAB), Rio de Janeiro, Brazil
| | - Roberto Simão
- Physical Education Post-Graduation Program, UFRJ, Rio de Janeiro, Brazil
- Strength Training Lab Brazil (STLAB), Rio de Janeiro, Brazil
| | - Jeffrey M Willardson
- Health and Human Performance Department, Montana State University Billings, Billings, MT, USA
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8
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Simão R, Polito M, Freitas de Salles B, Marinho DA, Garrido ND, Junior ERTS, Willardson JM. Acute and Long-Term Comparison of Fixed vs. Self-Selected Rest Interval Between Sets on Upper-Body Strength. J Strength Cond Res 2022; 36:540-544. [PMID: 32826830 DOI: 10.1519/jsc.0000000000003606] [Citation(s) in RCA: 2] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
ABSTRACT Simão, R, Polito, M, de Salles, BF, Marinho, DA, Garrido, ND, Santos Junior, ERT, and Willardson, JM. Acute and long-term comparison of fixed vs. self-selected rest interval between sets on upper-body strength. J Strength Cond Res 36(2): 540-544, 2022-The effects of different rest interval durations between sets has been widely studied, but only recently, the self-selected rest interval (SSRI) has been a matter of interest. However, previous studies comparing fixed and SSRI have investigated only acute responses. The purpose of this study was to analyze the acute and long-term effects of a fixed rest interval (FRI) vs. an SSRI between sets on upper-body performance and strength gains. Thirty-three trained men were randomly divided into 2 groups: FRI (75 seconds between sets), and SSRI. Both groups performed 3 sets with 75% of 1-repetition maximum until repetition failure in the chest press (CP), lat pull-down (LPD), shoulder press (SP), and seated row (SR) 3 times a week for 8 weeks. The results demonstrated that the SSRI allowed for significantly greater repetition performance vs. the FRI in the CP (26.1 ± 2.0 vs. 21.5 ± 1.8), LPD (30.1 ± 2.3 vs. 24.9 ± 1.9), SP (24.0 ± 2.8 vs. 17.4 ± 1.5), and SR (26.3 ± 1.6 vs. 22.0 ± 1.6). In addition, the following strength gains were observed: SSRI (CP: 6.8%, LPD: 8.0%, SP: 6.7%, SR: 7.8%) and FRI (CP: 7.4%, LPD: 6.7%, SP: 6.1%, SR: 7.0%) without significant differences between the groups. In conclusion, within an 8-week period, both protocols seem to be effective for strength gains, despite the higher training volume accomplished by the SSRI group. However, the FRI was 37% more time efficient.
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Affiliation(s)
- Roberto Simão
- Strength Training Laboratory, Universidade Federal do Rio de janeiro, UFRJ, Rio de Janeiro, Brazil.,Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), UBI, Covilhã, Portugal
| | | | | | - Daniel Almeida Marinho
- Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), UBI, Covilhã, Portugal
| | - Nuno D Garrido
- Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), UBI, Covilhã, Portugal.,Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), UTAD, Vila Real, Portugal ; and
| | | | - Jeffrey M Willardson
- Health and Human Performance Department, Montana State University Billings, Billings, Montana
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da Silva DS, Sousa RM, Willardson JM, Santana H, Pinto de Castro JB, de Oliveira F, Paz GA, Miranda H. Correlation between lower limb and trunk muscle endurance with drop vertical jump in the special military forces. J Bodyw Mov Ther 2022; 30:154-159. [DOI: 10.1016/j.jbmt.2022.02.024] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/25/2021] [Revised: 11/09/2021] [Accepted: 02/04/2022] [Indexed: 11/26/2022]
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10
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DE Camargo JBB, Brigatto FA, Germano MD, DA Conceição RM, Teixeira I, Duarte RG, Fellet L, Braz TV, Prestes J, Marchetti PH, Willardson JM, Lopes CR. Acute Effects of Inter-set Stretching on Performance and Metabolic Parameters of Resistance-trained Men. Int J Exerc Sci 2022; 15:231-244. [PMID: 36895845 PMCID: PMC9987442] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Subscribe] [Scholar Register] [Indexed: 03/11/2023]
Abstract
The present study investigated acute muscular performance and metabolic responses to resistance training (RT) with inter-set stretching (ISS). Seventeen resistance-trained men (age: 30.0 ± 5.6 years; body mass: 81.8 ± 13.4 kg; height: 173 ± 6.2 cm; RT experience: 4.6 ± 1.7 years) completed the ISS and traditional training (TT) protocol seven days apart in a randomized order. In both protocols, 7 sets of the seated cable fly exercise were performed with a 10-repetition maximum (10-RM) load. During the ISS protocol, subjects completed inter-set passive static stretching of the agonist muscles for 45 seconds, while a passive rest (no stretching) was adopted for the same duration in the TT protocol. The change in maximal bench press strength (1-RM), muscle swelling (ultrasound) of the pectoralis major (PMMS), and blood lactate were assessed immediately following each protocol. Additionally, the total load lifted (TLL) and internal training load (ITL) were assessed in both protocols. There was no difference between protocols for the change in maximal bench press 1-RM (p > 0.05). There were higher values for PMMS (p < 0.05) and blood lactate (p < 0.05) following the TT versus the ISS protocol. The TT resulted in higher TLL (p < 0.05) and ITL values (p < 0.05) versus the ISS protocol. Resistance training with inter-set stretching results in lower acute performance and metabolic responses versus traditional training with passive rest between sets. Therefore, inter-set stretching might be applied within a periodized program on lower intensity days to reduce the overall stress of a session.
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Affiliation(s)
- Júlio B B DE Camargo
- Methodist University of Piracicaba, Human Performance Research Group, Piracicaba, SP, Brazil
| | - Felipe A Brigatto
- Methodist University of Piracicaba, Human Performance Research Group, Piracicaba, SP, Brazil
| | - Moisés D Germano
- Methodist University of Piracicaba, Human Performance Research Group, Piracicaba, SP, Brazil
| | - Raphael M DA Conceição
- Methodist University of Piracicaba, Human Performance Research Group, Piracicaba, SP, Brazil
| | - Ivan Teixeira
- Methodist University of Piracicaba, Human Performance Research Group, Piracicaba, SP, Brazil
| | - Rebecca G Duarte
- Methodist University of Piracicaba, Human Performance Research Group, Piracicaba, SP, Brazil
| | - Luiza Fellet
- Methodist University of Piracicaba, Human Performance Research Group, Piracicaba, SP, Brazil
| | - Tiago V Braz
- Methodist University of Piracicaba, Human Performance Research Group, Piracicaba, SP, Brazil
| | | | - Paulo H Marchetti
- Methodist University of Piracicaba, Human Performance Research Group, Piracicaba, SP, Brazil
| | - Jeffrey M Willardson
- Health and Human Performance Department, Montana State University Billings, Billings, MT, USA
| | - Charles R Lopes
- Methodist University of Piracicaba, Human Performance Research Group, Piracicaba, SP, Brazil
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11
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Sirieiro P, Nasser I, Dobbs WC, Willardson JM, Miranda H. The Effect of Set Configuration and Load on Post-Activation Potentiation on Vertical Jump in Athletes. Int J Exerc Sci 2021; 14:902-911. [PMID: 34567370 PMCID: PMC8439694] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Subscribe] [Scholar Register] [Indexed: 06/13/2023]
Abstract
The aim of this study was to compare the effect of post-activation potentiation (PAP) on countermovement jump (CMJ) using different set configurations and loads on conditioning activity (CA) in highly trained athletes. Sixteen national level swimmers participated in this study and performed a total of six visits to the laboratory. The first session was used for familiarization, the second session was utilized to determine five repetitions maximum (RM) in the half squat (HS), and the following four visits consisted of four CA protocols performed in a counterbalanced order. Two CAs were performed as traditional sets (TS) with sequential repetition, with different load, which involved one set of five repetitions at 100% (TS100) or 65% of 5 RM load (TS65). Additionally, two CAs included one set of five repetitions with intraset rests, 30 second inter-repetition rest (IRR), with both relative loads (IRR100 and IRR65). Countermovement jump height was measured at baseline, immediately after the CA, and every two-minutes until twelve-minutes. Significantly faster peak and mean barbell velocity was observed for the CAs with lower relative loads (p < 0.05). When evaluating the best result at individual time point of CMJ height after the CA, TS100 improved CMJ performance (ES = 0.38, p = 0.028, Δ% = 4.8 ± 7.3). Thus, set configuration using IRR does not promote PAP in the current study and TS with a high-load should be adopted for an acute improvement in CMJ for highly trained athletes.
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Affiliation(s)
- Paolo Sirieiro
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- LADTEF - Performance, Training, and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
| | - Igor Nasser
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- LADTEF - Performance, Training, and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
| | - Ward C Dobbs
- Department of Exercise and Sport Science, University of Wisconsin-La Crosse, La Crosse, WI, USA
| | - Jeffrey M Willardson
- Health and Human Performance Department, Montana State University-Billings, Billings, MT, USA
| | - Humberto Miranda
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- LADTEF - Performance, Training, and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
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Santos Junior ERT, de Salles BF, Dias I, Ribeiro AS, Simão R, Willardson JM. Classification and Determination Model of Resistance Training Status. Strength Cond J 2021. [DOI: 10.1519/ssc.0000000000000627] [Citation(s) in RCA: 5] [Impact Index Per Article: 1.7] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/25/2022]
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Cardozo DC, Simão R, de Salles BF, Marinho DA, Garrido ND, Miranda F, Dias I, Willardson JM. Interaction effects of different orders of resistance exercises and rest intervals on performances by young athletes. J Bodyw Mov Ther 2020; 26:273-278. [PMID: 33992258 DOI: 10.1016/j.jbmt.2020.12.019] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/20/2020] [Revised: 11/12/2020] [Accepted: 12/16/2020] [Indexed: 10/22/2022]
Abstract
OBJECTIVE The purpose of this study was to verify the acute effects of different exercise orders and rest intervals between sets on young athletes performance. METHOD Sixteen young male football players (73.2 ± 4.8 kg, 177.5 ± 5.1 cm, BMI 23.2 ± 1.1, 19.8 ± 0.9 years) completed six experimental strength training (ST) sessions with different exercise order sequences (A and B) and rest interval lengths (1 min, 3 min, and self-selected).In Sequence A the exercises were: bench press (BP), back squat (BS), biceps curl (BC) and plantar flexion (PF); while Sequence B was performed in the opposite order (i.e. PF, BC, BS and BP).The total work volume (TWV) per exercise (sets x repetitions x load) and per training session (sum of the TWV of all exercises) were evaluated for all ST sessions. RESULTS BC and PF exercises presented higher TWV in sequence B (p ≤ 0.05). Already, the exercises BP, BS and PF presented higher TWV with 3 min and self-selected rest intervals (p ≤ 0.05). The 3-min and self-selected rest intervals presented higher values of TWV per training session compared to the 1-min rest interval (p ≤ 0.05). CONCLUSION The exercise order influenced certain exercises (BC and PF), which presented higher TWV when positioned at the beginning of a sequence. While the longer rest intervals (3 min and self-selected) resulted in higher TWV per exercise (BP, BS and PF) and per training session. These results suggest that self-selected rest interval can be implemented to increase training efficiency in young athletes.
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Affiliation(s)
- Diogo Correia Cardozo
- Strength Training Laboratory, Universidade Federal do Rio de Janeiro, UFRJ, Rio de Janeiro, Brazil; Instituto Metodista Granbery, Juiz de Fora, MG, Brazil.
| | - Roberto Simão
- Strength Training Laboratory, Universidade Federal do Rio de Janeiro, UFRJ, Rio de Janeiro, Brazil; Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), UBI, Covilhã, Portugal
| | | | - Daniel Almeida Marinho
- Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), UBI, Covilhã, Portugal
| | - Nuno Domingos Garrido
- Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), UBI, Covilhã, Portugal; Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), UTAD, Vila Real, Portugal
| | - Fabrício Miranda
- Strength Training Laboratory, Universidade Federal do Rio de Janeiro, UFRJ, Rio de Janeiro, Brazil
| | - Ingrid Dias
- Strength Training Laboratory, Universidade Federal do Rio de Janeiro, UFRJ, Rio de Janeiro, Brazil
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Nasser I, Perez RDM, Reis MS, Dias I, Willardson JM, Miranda H. Cardiovascular Acute Effects of Traditional vs. Paired Set Resistance Training in Patients With Liver Cirrhosis. Res Q Exerc Sport 2020; 91:630-639. [PMID: 31999503 DOI: 10.1080/02701367.2019.1696013] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Subscribe] [Scholar Register] [Received: 08/29/2019] [Accepted: 11/14/2019] [Indexed: 06/10/2023]
Abstract
Purpose: This study compared the acute effects of two different resistance training methods on heart rate variability, blood pressure, and rating of perceived exertion in patients with liver cirrhosis. Methods: Ten patients with Child-Pugh A (seven women and three men) participated in two experimental sessions, in random order: The traditional set condition consisted of three sets of six exercises performed in a sequential manner, while the paired set condition consisted of alternating sets between two exercises (three pairs of exercises). Ten repetitions were performed for each set with 70% of a 10 repetition maximum load and with 2 min rest between sets. Blood pressure and heart rate variability were assessed pre-workout and for 60 min post-workout. The rating of perceived exertion was assessed at the end of the third set for each exercise. Results: Significant alterations in heart rate variability were observed when considering the lowest value obtained during recovery, in which the SDNN was reduced in both the traditional set and paired set conditions, as well as the root mean square of standard deviation for the traditional set condition (p < .05). Additionally, for the paired set condition, there was a significant reduction in the HFnu band and a significant increase in the LFnu band (p < .05). Effect size showed reductions in diastolic and mean blood pressure until 30 min in a small magnitude for traditional sets. Conclusion: Similar cardiovascular responses were observed between methods eliciting normal physiological responses within safe limits for patients with liver cirrhosis.
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Miranda H, de Souza JAAA, Scudese E, Paz GA, Salerno VP, Vigário PDS, Willardson JM. Acute Hormone Responses Subsequent to Agonist-Antagonist Paired Set vs. Traditional Straight Set Resistance Training. J Strength Cond Res 2020; 34:1591-1599. [PMID: 29979283 DOI: 10.1519/jsc.0000000000002633] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
Miranda, H, de Souza, JAAA, Scudese, E, Paz, GA, Salerno, VP, Vigário, PdS, and Willardson, JM. Acute hormone responses subsequent to agonist-antagonist paired set vs. traditional straight set resistance training. J Strength Cond Res 34(6): 1591-1599, 2020-The purpose of this study was to compare acute hormone responses and rating of perceived exertion (OMNI-Res) subsequent to the agonist-antagonist paired set (PS) vs. the traditional straight set (TS) resistance training method. Twelve recreationally trained men (25.7 ± 4.7 years, 173 ± 6.3 cm and 71.5 ± 6.6 kg) participated in the current study. After 10 repetition maximum (RM) load determination, each subject performed the following 2 experimental sessions in random order: TS session-3 sets of 10 repetitions at 85% of 10RM for the machine seated row and barbell bench press with 2-minute rest intervals between sets; and PS-3 sets of 10 repetitions with 85% of 10RM alternating machine seated row and barbell bench press for the total of 6 PSs with 2-minute rest intervals between sets. Total testosterone (TT), free testosterone (FT), cortisol, TT/cortisol ratio, growth hormone (GH), and blood lactate concentrations were measured before workout and immediately after workout and 15 and 30 minutes after workout. The OMNI-RES was recorded at the end of each set for both exercises within each session. Under the TS session, TT significantly increased immediately post-workout vs. the pre-workout time point. For the PS session, TT significantly decreased at 30-minute post-workout vs. the immediate post-workout time point, whereas, FT significantly increased immediately post-workout and 15-minute post-workout vs. the pre-workout time point. For the TS session, GH significantly increased immediately post-workout, and at the 15- and 30-minute post-workout time points vs. the pre-workout time point, respectively. For the PS session, GH was significantly increased immediately post-workout vs. the pre-workout time point. Blood lactate significantly increased at all post-workout time points vs. the pre-workout time point under both sessions. The cortisol and TT/cortisol ratio showed no differences between sessions. In conclusion, from an acute standpoint, the TS approach showed a tendency to cause greater disruption in hormone levels, despite the lack of significant differences vs. the PS approach at all time points. However, both strategies may promote similar acute hormone responses.
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Affiliation(s)
- Humberto Miranda
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil
| | - João Antônio A A de Souza
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil
| | - Estevão Scudese
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil.,Laboratory of Human Movement (LABIMH), Nursing and Bioscience Post-Graduation Program, Federal University of State of Rio de Janeiro (UNIRIO), Rio de Janeiro, Brazil
| | - Gabriel A Paz
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil.,Biodynamic Laboratory of Exercise, Health, and Performance, Castelo Branco University, Rio de Janeiro, Brazil
| | - Verônica P Salerno
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil
| | | | - Jeffrey M Willardson
- Health and Human Performance Department, Rocky Mountain College, Billings, Montana
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Behenck C, SantʼAna H, Pinto de Castro JB, Willardson JM, Miranda H. The Effect of Different Rest Intervals Between Agonist-Antagonist Paired Sets on Training Performance and Efficiency. J Strength Cond Res 2020; 36:781-786. [PMID: 32541619 DOI: 10.1519/jsc.0000000000003648] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
Behenck, C, Sant'Ana, H, Pinto de Castro, JB, Willardson, JM, and Miranda, H. The effect of different rest intervals between agonist-antagonist paired sets on training performance and efficiency. J Strength Cond Res XX(X): 000-000, 2020-The purpose of this study was to verify the effect of different rest intervals (RIs) between agonist-antagonist paired sets (APS) on training performance and efficiency. Eighteen recreationally trained men (age: 21.5 ± 2.1 years, body mass: 74.5 ± 10.4 kg, height: 1.75 ± 0.04 m, body mass index: 24.4 ± 3.7 kg·m) completed 4 sessions. During each session, a 10-repetition maximum load was used for 3 APS of Bench Row + Bench Press and Lat Pull-down + Overhead Press with RI between APS sequences of 1, 2, 3 minutes (min) or self-selected RI (SRI). Total training volume (TTV), session time and efficiency were measured in all sessions. The 1 minute resulted in significantly less TTV vs. the other conditions (p = 0.000). The 2 minutes resulted in significantly less TTV vs. the 3 minutes (p = 0.002), but the SRI was not significantly different vs. the 3 minutes. For session time, the 1 minute was significantly less (p = 0.000) and the 3 minutes was significantly greater (1 and 2 minutes, p = 0.000; SRI, p = 0.010) than the other conditions. Therefore, the efficiency of the 1 minute was significantly greater vs. the other conditions (3 minutes and SRI, p = 0.000; 2 minutes, p = 0.001) and the 2 minutes was significantly greater vs. the 3 minutes (p = 0.001). There were no significant differences in TTV, session time, and efficiency between the 2 minutes and SRI conditions. In conclusion, the 2 RI and SRI conditions may present a better cost-effectiveness. It is suggested that self-selected RI can provide better performance, whereas 2-minute RI may enable greater efficiency.
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Affiliation(s)
- Cristiano Behenck
- LADTEF-Performance, Training and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil.,Federal University of Rio de Janeiro, School of Physical Education and Sports, Rio de Janeiro, Brazil.,Lato Sensu Postgraduate Program in Strength Training, Federal University of Rio de Janeiro, Brazil
| | - Haroldo SantʼAna
- LADTEF-Performance, Training and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil.,Federal University of Rio de Janeiro, School of Physical Education and Sports, Rio de Janeiro, Brazil.,Lato Sensu Postgraduate Program in Strength Training, Federal University of Rio de Janeiro, Brazil
| | | | - Jeffrey M Willardson
- Health and Human Performance Department, Montana State University Billings, Billings, Montana
| | - Humberto Miranda
- LADTEF-Performance, Training and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil.,Federal University of Rio de Janeiro, School of Physical Education and Sports, Rio de Janeiro, Brazil.,Lato Sensu Postgraduate Program in Strength Training, Federal University of Rio de Janeiro, Brazil
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Paz GA, de Freitas Maia M, Miranda H, de Castro JBP, Willardson JM. Maximal strength performance, efficiency, and myoelectric responses with differing intra-set rest intervals during paired set training. J Bodyw Mov Ther 2020; 24:263-268. [PMID: 31987555 DOI: 10.1016/j.jbmt.2019.06.003] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/29/2019] [Accepted: 06/02/2019] [Indexed: 10/26/2022]
Abstract
INTRODUCTION The purpose of this study was to investigate the effect of different rest intervals within paired sets (PS) on total work and training volume, efficiency (training volume load/session duration time), and myoelectric activity. METHOD Fifteen trained men participated in this study. Four experimental protocols were applied: P30 (30 s rest), P60 (60 s rest), P90 (90 s rest), and P120 (120 s rest). The PS bout consisted of a bench press (BP)/lat pull down (LPD), 30° incline bench press (BP30)/wide-grip seated row (SR), and triceps extension (TE)/biceps curl (BC) exercises. Surface electromyography (sEMG) activity of the biceps and triceps brachii were recorded. RESULTS Volume load (repetitions x number of exercise sets x loads) was significantly lower for the P30 (5385.8 ± 1224 kg) versus the P60 (6755.6 ± 1398.5 kg), P90 (7358.3 ± 1490.3 kg), and P120 (7463 ± 1310 kg) protocols. No significant differences in sEMG activity was noted between protocols. The efficiency (kg·min-1) of P30 (633.6 ± 144) was significantly higher versus P60 (397.4 ± 82.2), P90 (288.5 ± 58.4), and P120 (219.5 ± 38.5). CONCLUSION Short intra-set rest intervals (60 s) within PS may be a potential alternative for increasing the volume load, since longer intra-rest (90 s and 120 s) intervals do not provide additional benefits.
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Affiliation(s)
- Gabriel Andrade Paz
- School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, RJ, Brazil; Kinesiology Center of Performance (NUCAR) - Biodesp Institute, Rio de Janeiro, RJ, Brazil.
| | - Marianna de Freitas Maia
- School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, RJ, Brazil; Kinesiology Center of Performance (NUCAR) - Biodesp Institute, Rio de Janeiro, RJ, Brazil
| | - Humberto Miranda
- School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, RJ, Brazil
| | | | - Jeffrey M Willardson
- Health and Human Performance Department, Montana State University Billings, Billings, MT, USA
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Malheiros R, Nasser I, Willardson JM, Miranda H. Greater postexercise hypotension response in low-load and high-volume resistance training versus high-load and low-volume resistance training. Sport Sci Health 2020. [DOI: 10.1007/s11332-019-00614-5] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/29/2022]
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Prestes J, A Tibana R, de Araujo Sousa E, da Cunha Nascimento D, de Oliveira Rocha P, F Camarço N, Frade de Sousa NM, Willardson JM. Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects. J Strength Cond Res 2019; 33 Suppl 1:S113-S121. [PMID: 28617715 DOI: 10.1519/jsc.0000000000001923] [Citation(s) in RCA: 17] [Impact Index Per Article: 3.4] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
Prestes, J, Tibana, RA, de Araujo Sousa, E, da Cunha Nascimento, D, de Oliveira Rocha, P, Camarço, NF, Frade de Sousa, NM, and Willardson, JM. Strength and muscular adaptations after 6 weeks of rest-pause vs. traditional multiple-sets resistance training in trained subjects. J Strength Cond Res 33(7S): S113-S121, 2019-The purpose of this study was to compare the longitudinal effects of 6 weeks of rest-pause vs. traditional multiple-set resistance training (RT) on muscle strength, hypertrophy, localized muscular endurance, and body composition in trained subjects. Eighteen trained subjects (mean ± SD; age = 30.2 ± 6.6 years; weight = 74.8 ± 17.2 kg; height = 171.4 ± 10.3 cm) were randomly assigned to either a traditional multiple-set group (n = 9; 7 men and 2 women; 3 sets of 6 repetitions with 80% of 1-repetition maximum (1RM) and 2-minute rest intervals between sets) or a rest-pause group (n = 9; 7 men and 2 women). The results showed no significant differences (p > 0.05) between groups in 1RM strength (rest-pause: 16 ± 11% for bench press, 25 ± 17% for leg press and 16 ± 10% for biceps curl vs. traditional multiple-set: 10 ± 21% for BP, 30 ± 20% for LP and 21 ± 20% for BC). In localized muscular endurance, the rest-pause group displayed significantly greater (p < 0.05) repetitions, only for the LP exercise (rest pause: 27 ± 8% vs. traditional multiple-set: 8 ± 2%). In muscle hypertrophy, the rest-pause group displayed significantly greater (p < 0.05) thickness, only for the thigh (rest-pause: 11 ± 14% vs. traditional multiple-set: 1 ± 7%). In conclusion, RT performed with the rest-pause method resulted in similar gains in muscle strength as traditional multiple-set training. However, the rest-pause method resulted in greater gains in localized muscular endurance and hypertrophy for the thigh musculature.
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Affiliation(s)
- Jonato Prestes
- Graduate Program on Physical Education, Physical Education Department, Catholic University of Brasilia (UCB), Brasilia, Brazil
| | - Ramires A Tibana
- Graduate Program on Physical Education, Physical Education Department, Catholic University of Brasilia (UCB), Brasilia, Brazil
| | - Eduardo de Araujo Sousa
- Graduate Program on Physical Education, Physical Education Department, Catholic University of Brasilia (UCB), Brasilia, Brazil
| | - Dahan da Cunha Nascimento
- Graduate Program on Physical Education, Physical Education Department, Catholic University of Brasilia (UCB), Brasilia, Brazil
| | - Pollyanna de Oliveira Rocha
- Graduate Program on Physical Education, Physical Education Department, Catholic University of Brasilia (UCB), Brasilia, Brazil
| | - Nathalia F Camarço
- Graduate Program on Physical Education, Physical Education Department, Catholic University of Brasilia (UCB), Brasilia, Brazil
| | - Nuno M Frade de Sousa
- Laboratory of Exercise Physiology, Physical Education Department, Faculty Estacio of Vitoria, Vitoria, Brazil
| | - Jeffrey M Willardson
- Health and Human Performance Department, Rocky Mountain College, Billings, Montana
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Paz GA, Iglesias-Soler E, Willardson JM, Maia MDF, Miranda H. Postexercise Hypotension and Heart Rate Variability Responses Subsequent to Traditional, Paired Set, and Superset Resistance Training Methods. J Strength Cond Res 2019; 33:2433-2442. [DOI: 10.1519/jsc.0000000000002353] [Citation(s) in RCA: 10] [Impact Index Per Article: 2.0] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Paz GA, Maia MF, Salerno VP, Coburn J, Willardson JM, Miranda H. Neuromuscular responses for resistance training sessions adopting traditional, superset, paired set and circuit methods. J Sports Med Phys Fitness 2019; 59:1991-2002. [PMID: 31113178 DOI: 10.23736/s0022-4707.19.09586-0] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.2] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
BACKGROUND A challenging aspect of research in sports science is designing and conducting studies that simulate actual workout scenarios, especially with application to resistance training (RT). Therefore, the purpose of this study was to compare the effects of RT sessions performed in differing workout formats on myoelectric activity, strength performance, and metabolic markers (creatine kinase, lactate dehydrogenase, blood lactate) over 24, 48 and 72 hours post-workout. METHODS Twenty-two trained men (25.2±4.1 years, 182.1±12.3 cm and 91.2±5.9 kg) performed the following four training protocols with 10-repetition maximum loads in random order: 1) traditional set (TS): three sets were performed in succession for the barbell bench press (BP), lat pulldown (LPD), 45° incline bench press (BP45), seated close-grip row (SCR), triceps extension (TE) and biceps curl (BC) on a pulley; 2) paired set (PS): three paired sets were performed as follows: BP-LPD, BP45-SCR, and TC-B; 3) super-set (SS): similar to the PS protocol, but without rest between paired exercises; 4) circuit training (CT): one set of each exercise was performed sequentially three times. RESULTS The results showed greater total volume under the SS (8063.2±2270.5 kg) protocol versus the TS (7356.8±2279.7 kg). Total work (repetitions) was also significantly greater for the SS and CT protocols versus the TS (P<0.05). CONCLUSIONS Therefore, the practitioners should consider utilizing the SS method during time-constrained periods with the goal to achieve greater training volume in time-efficient manner versus the TS, PS and CT methods.
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Affiliation(s)
- Gabriel A Paz
- School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, Brazil - .,Biodynamic Laboratory of Exercise, Health, and Performance, Castelo Branco University, Rio de Janeiro, Brazil - .,Kinesiology Center of Performance, Biodesp Institute, Rio de Janeiro, Brazil -
| | - Marianna F Maia
- School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, Brazil.,Biodynamic Laboratory of Exercise, Health, and Performance, Castelo Branco University, Rio de Janeiro, Brazil.,Kinesiology Center of Performance, Biodesp Institute, Rio de Janeiro, Brazil
| | - Verônica P Salerno
- School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, Brazil
| | - Jared Coburn
- Department of Kinesiology, California State University, Fullerton, CA, USA
| | - Jeffrey M Willardson
- Department of Health and Human Performance, Montana State University, Billings, MT, USA
| | - Humberto Miranda
- School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, Brazil
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22
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de Almeida FN, Lopes CR, da Conceição RM, Oenning L, Crisp AH, de Sousa NMF, Trindade TB, Willardson JM, Prestes J. Acute Effects of the New Method Sarcoplasma Stimulating Training Versus Traditional Resistance Training on Total Training Volume, Lactate and Muscle Thickness. Front Physiol 2019; 10:579. [PMID: 31156459 PMCID: PMC6529514 DOI: 10.3389/fphys.2019.00579] [Citation(s) in RCA: 9] [Impact Index Per Article: 1.8] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/18/2019] [Accepted: 04/25/2019] [Indexed: 01/15/2023] Open
Abstract
Background: Trained subjects have difficulty in achieving continued results following years of training, and the manipulation of training variables through advanced resistance training (RT) methods is widely recommended to break through plateaus. Objective: The purpose of the present study was to compare the acute effects of traditional RT (TRT) versus two types of sarcoplasma stimulating training (SST) methods on total training volume (TTV), lactate, and muscle thickness (MT). Methods: Twelve trained males (20.75 ± 2.3 years; 1.76 ± 0.14 meters; body mass = 79.41 ± 4.6 kg; RT experience = 4.1 ± 1.8 years) completed three RT protocols in a randomly sequenced order: TRT, SST contraction type (SST-CT), or SST rest interval variable (SST-RIV) with 7 days between trials in arm curl (elbow flexors) and triceps pulley extension (elbow extensors) performed on the same day. Results: The SST groups displayed greater acute biceps and triceps brachii (TB) MT versus the TRT session, with no difference in lactate levels between them. The SST-CT resulted in greater biceps and TB MT versus the SST-RIV session. The TTV was greater for the TRT session versus the SST sessions, except in the case of the elbow flexors (no difference was observed between TRT and SST-CT), and higher for the SST-CT versus the SST-RIV. Conclusion: Trained subjects may benefit from using the SST method as this method may offer a superior MT stimulus and reduced training time, even with a lower TTV.
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Affiliation(s)
| | - Charles Ricardo Lopes
- Human Performance Research Group, Methodist University of Piracicaba, São Paulo, Brazil
| | | | - Luan Oenning
- Adventist Faculty of Hortolândia (UNASP), São Paulo, Brazil
| | - Alex Harley Crisp
- Human Performance Research Group, Methodist University of Piracicaba, São Paulo, Brazil
| | | | | | - Jeffrey M Willardson
- Department of Health and Human Performance, Montana State University Billings, Billings, MT, United States
| | - Jonato Prestes
- Graduation Program on Physical Education, Catholic University of Brasilia, Brazilia, Brazil
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Cardozo DC, DE Salles BF, Mannarino P, Vasconcelos APS, Miranda H, Willardson JM, Simão R. The Effect of Exercise Order in Circuit Training on Muscular Strength and Functional Fitness in Older Women. Int J Exerc Sci 2019; 12:657-665. [PMID: 31156754 PMCID: PMC6533091] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Subscribe] [Scholar Register] [Indexed: 06/09/2023]
Abstract
The purpose of this study was to analyze the effect of different orders of exercises in circuit training on strength and functional fitness in older women over a 12-week period. After 10 repetition maximum (10-RM) and functional fitness baseline testing, thirty older women were randomly assigned into two groups. The exercise order for Group 1 was leg press, wide-grip lat pulldown, knee extension, pec deck fly, plantar flexion and triceps extension; Group 2 performed the same exercises, but in the opposite order: triceps extension, plantar flexion, pec deck fly, knee extension, wide-grip lat pulldown and leg press. Both groups performed the circuit three times with a load that permitted 8 to 10 repetitions per exercise set. Both groups exhibited gains in 10-RM strength and functional fitness test performance (p ≤ 0.05). In Comparing groups, the G1 presented greater strength gains for the wide-grip lat pulldown, while G2 showed higher values for the plantar flexion and triceps extension exercises (p ≤ 0.05). Both circuit exercise orders were effective and could be applied to promote strength and functional fitness gains. However, based on the results for the wide-grip lat pulldown, plantar flexion and triceps extension, it seems that exercise order should be considered when specific muscle weaknesses are a priority, so that these muscles are trained first within a circuit.
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Affiliation(s)
- Diogo Correia Cardozo
- Physical Education Post-Graduation Program, Universidade Federal de Rio de Janeiro, Rio de Janeiro, RJ, BRAZIL
- Instituto Metodista Granbery - FAMIDADE, Juiz de Fora, MG, BRAZIL
| | - Belmiro Freitas DE Salles
- Physical Education Post-Graduation Program, Universidade Federal de Rio de Janeiro, Rio de Janeiro, RJ, BRAZIL
| | - Pietro Mannarino
- Physical Education Post-Graduation Program, Universidade Federal de Rio de Janeiro, Rio de Janeiro, RJ, BRAZIL
| | | | - Humberto Miranda
- Physical Education Post-Graduation Program, Universidade Federal de Rio de Janeiro, Rio de Janeiro, RJ, BRAZIL
| | - Jeffrey M Willardson
- Department of Health and Human Performance, Montana State University - Billings, Billings, MT, USA
| | - Roberto Simão
- Physical Education Post-Graduation Program, Universidade Federal de Rio de Janeiro, Rio de Janeiro, RJ, BRAZIL
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Bezerra EDS, Orssatto LBDR, de Moura BM, Willardson JM, Simão R, Moro ARP. Mixed Session Periodization as a New Approach for Strength, Power, Functional Performance, and Body Composition Enhancement in Aging Adults. J Strength Cond Res 2018; 32:2795-2806. [DOI: 10.1519/jsc.0000000000002752] [Citation(s) in RCA: 7] [Impact Index Per Article: 1.2] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Aguiar SS, Sousa CV, Simões HG, Neves RVP, Costa F, de Souza MK, de Moraes MR, Prestes J, Sales MM, Haro AS, Willardson JM, Rosa TDS. Acute metabolic responses following different resistance exercise protocols. Appl Physiol Nutr Metab 2018; 43:838-843. [DOI: 10.1139/apnm-2017-0771] [Citation(s) in RCA: 5] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/31/2022]
Abstract
Resistance exercise (RE) can be an excellent modality for glycemic control. Studies have demonstrated that a single RE session can reduce glycemia in subjects with or without diabetes. Little is known about the dose–response effect of RE on glycemic control. This study aimed to investigate the acute metabolic responses after different RE protocols. Eighty-nine males were separated into six groups that completed RE protocols: 2 sets of 18 repetitions (2 × 18 at 50% of 1-repetition maximum (1RM); n = 19); 3 sets of 12 repetitions (3 × 12 at 70% of 1RM; n = 14); 4 sets of 9 repetitions (4 × 9 at 80% of 1RM; n = 13); 6 sets of 6 repetitions (6 × 6 at 90% of 1RM; n = 19); circuit (2 × 18 at 50% of 1RM; n = 12); and a control session (n = 12). The exercise sequence consisted of 8 exercises. An oral glucose tolerance test was conducted with metabolic measurements immediately after each RE protocol and every 15 min until 120 min of recovery. All groups exhibited significantly lower values (p < 0.05) in the glucose area under the curve (AUC) when compared with control over a 120 min monitoring period. The 6 × 6 group showed a significantly lower glucose AUC versus the 3 × 12 and 4 × 9 groups (p = 0.004; p = 0.001, respectively). As for blood lactate, the control and 6 × 6 groups exhibited lower AUC values versus all other groups (p < 0.05), and AUC for glucose and lactate concentration showed a negative and significant correlation (r = –0.46; p < 0.0001). It appears that a combination of 9–12 repetitions per set and 3–4 sets per muscle group might be optimal for acute postprandial glucose control.
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Affiliation(s)
- Samuel Silva Aguiar
- Graduate Program in Physical Education, Universidade Católica de Brasília, Taguatinga-DF, Brazil
| | - Caio Victor Sousa
- Graduate Program in Physical Education, Universidade Católica de Brasília, Taguatinga-DF, Brazil
| | - Herbert Gustavo Simões
- Graduate Program in Physical Education, Universidade Católica de Brasília, Taguatinga-DF, Brazil
| | - Rodrigo Vanerson Passos Neves
- Graduate Program in Physical Education, Universidade Católica de Brasília, Taguatinga-DF, Brazil
- Graduate Program in Translational Medicine, Universidade Federal de São Paulo, São Paulo-SP, Brazil
| | - Fernando Costa
- Graduate Program in Translational Medicine, Universidade Federal de São Paulo, São Paulo-SP, Brazil
| | - Michel Kendy de Souza
- Graduate Program in Translational Medicine, Universidade Federal de São Paulo, São Paulo-SP, Brazil
| | - Milton Rocha de Moraes
- Graduate Program in Physical Education, Universidade Católica de Brasília, Taguatinga-DF, Brazil
| | - Jonato Prestes
- Graduate Program in Physical Education, Universidade Católica de Brasília, Taguatinga-DF, Brazil
| | | | - Anderson Sola Haro
- Graduate Program in Translational Medicine, Universidade Federal de São Paulo, São Paulo-SP, Brazil
| | - Jeffrey M. Willardson
- Health and Human Performance Department, Montana State University Billings, Billings, MT, USA
| | - Thiago dos Santos Rosa
- Graduate Program in Physical Education, Universidade Católica de Brasília, Taguatinga-DF, Brazil
- Graduate Program in Translational Medicine, Universidade Federal de São Paulo, São Paulo-SP, Brazil
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Lemos S, Figueiredo T, Marques S, Leite T, Cardozo D, Willardson JM, Simão R. Effects of Strength Training Sessions Performed with Different Exercise Orders and Intervals on Blood Pressure and Heart Rate Variability. Int J Exerc Sci 2018; 11:55-67. [PMID: 29795724 PMCID: PMC5955307] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Download PDF] [Figures] [Subscribe] [Scholar Register] [Indexed: 10/25/2022]
Abstract
This study compared the effect of a strength training session performed at different exercise orders and rest intervals on blood pressure and heart rate variability (HRV). Fifteen trained men performed different upper body exercise sequences [large to small muscle mass (SEQA) and small to large muscle mass (SEQB)] in randomized order with rest intervals between sets and exercises of 40 or 90 seconds. Fifteen repetition maximum loads were tested to control the training intensity and the total volume load. The results showed, significant reductions for systolic blood pressure (SBP) for all sequences compared to baseline and, post-exercise: SEQA90 at 20, 30, 40, 50 and 60 minutes; SEQA40 and SEQB40 at 20 minutes and SEQB90 at 10, 20, 30, 40, 50 and 60 minutes. For diastolic blood pressure (DBP), significant reductions were found for three sequences compared to baseline and, post-exercise: SEQA90 and SEQA40 at 50 and 60 minutes; SEQB40 at 10, 30 and 60 minutes. For HRV, there were significant differences in frequency domain for all sequences compared to baseline. In conclusion, when performing upper body strength training sessions, it is suggested that 90 second rest intervals between sets and exercises promotes a post-exercise hypotensive response in SBP. The 40 second rest interval between sets and exercises was associated with greater cardiac stress, and might be contraindicated when working with individuals that exhibit symptoms of cardiovascular disease.
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Affiliation(s)
- Sandro Lemos
- Federal University of Rio de Janeiro, School of Physical Education and Sports, Rio de Janeiro, BRAZIL
| | - Tiago Figueiredo
- Federal University of Rio de Janeiro, School of Physical Education and Sports, Rio de Janeiro, BRAZIL
- Estácio de Sá University, Physical Education School, Macaé, RJ, BRAZIL
| | - Silvio Marques
- Physical Education School, Healthy Science School, RJ, BRAZIL
| | - Thalita Leite
- Federal University of Rio de Janeiro, School of Physical Education and Sports, Rio de Janeiro, BRAZIL
| | - Diogo Cardozo
- Federal University of Rio de Janeiro, School of Physical Education and Sports, Rio de Janeiro, BRAZIL
| | - Jeffrey M Willardson
- Department of Kinesiology and Sports Studies, Eastern Illinois University, Charleston, IL, 61920, USA
| | - Roberto Simão
- Federal University of Rio de Janeiro, School of Physical Education and Sports, Rio de Janeiro, BRAZIL
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Nascimento DDC, da Silva CR, Valduga R, Saraiva B, de Sousa Neto IV, Vieira A, Funghetto SS, Silva AO, Oliveira SDC, Pereira GB, Willardson JM, Prestes J. Blood pressure response to resistance training in hypertensive and normotensive older women. Clin Interv Aging 2018; 13:541-553. [PMID: 29674845 PMCID: PMC5898885 DOI: 10.2147/cia.s157479] [Citation(s) in RCA: 21] [Impact Index Per Article: 3.5] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/12/2022] Open
Abstract
PURPOSE The purpose of the present study was to identify the variability of blood pressure response to a 10-week resistance training (RT) program in hypertensive and normotensive elderly women. PARTICIPANTS AND METHODS Twenty-seven untrained hypertensive and 12 normotensive elderly women participated in the present study. A whole-body RT program was performed on two nonconsecutive days per week for 10 weeks. The responsiveness of resting systolic blood pressure (SBP) was determined based on the percent decline between the pre- and post-training time points T1 and T4. The term responders were used to describe subjects who exhibited a percent SBP decline ≥-2.58% and the term nonresponders for subjects who exhibited a percent SBP decline <-2.58%, respectively. RESULTS Both the responders and nonresponders in the hypertensive group presented significant changes in SBP (-7.83 ± 5.70 mmHg vs 3.78 ± 7.42 mmHg), respectively. Moreover, the responders and nonresponders in the normotensive group presented significant changes in SBP as well (-8.58 ± 5.52 mmHg vs 5.71 ± 3.84 mmHg). CONCLUSION SBP presents a heterogeneous response to a controlled RT program in hypertensive and normotensive elderly women. A different modality of training and additional therapies should be used for nonresponders in order to decrease resting SBP.
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Affiliation(s)
- Dahan da Cunha Nascimento
- Programa de Pós-Graduação em Educação Física, Universidade Católica de Brasília, Brasília, Brazil
- Centro Universitário do Distrito Federal (UDF), Brasília, Brazil
| | - Cristiane Rocha da Silva
- Programa de Pós-Graduação em Educação Física, Universidade Católica de Brasília, Brasília, Brazil
| | - Renato Valduga
- Programa de Pós-Graduação em Educação Física, Universidade Católica de Brasília, Brasília, Brazil
- Centro Universitário Unieuro, Brasília, Brazil
| | - Bruno Saraiva
- Programa de Pós-Graduação em Educação Física, Universidade Católica de Brasília, Brasília, Brazil
| | | | | | | | | | - Samuel da Cunha Oliveira
- Programa de Pós-Graduação em Educação Física, Universidade Católica de Brasília, Brasília, Brazil
| | - Guilherme Borges Pereira
- Programa de Pós-Graduação em Educação Física, Universidade Católica de Brasília, Brasília, Brazil
| | - Jeffrey M Willardson
- Health and Human Performance Department, Rocky Mountain College, Billings, MT, USA
| | - Jonato Prestes
- Programa de Pós-Graduação em Educação Física, Universidade Católica de Brasília, Brasília, Brazil
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Silva CRD, Nascimento DC, Bicalho LCD, Tibana RA, Saraiva B, Willardson JM, Prestes J, Pereira GB. Relationship between adiposity and heart rate recovery following an exercise stress test in obese older women. Rev Bras Cineantropom Desempenho Hum 2017. [DOI: 10.5007/1980-0037.2017v19n5p554] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/18/2022] Open
Abstract
The aim of the present study was to compare differences in heart rate (HR) response during and following exercise in obese older women with different percent body fat levels. Ninety older, obese women aged 60-87 years participated in the study, were categorized, and enrolled to one of two groups based on a lower percent body fat (LPBF ≤ 41.10 %) or higher percent body fat (HPBF > 41.10 %) as measured by dual-energy x-ray absorptiometry. The peak HR during exercise and in the first and second minutes of recovery period were compared between groups. The HPBF group presented a lower peak HR during exercise (p = 0.001) and an impaired HR recovery (p = 0.001) when compared to LPBF group. The present study demonstrated that older women who were in exceedingly obese level have an impaired heart rate response during exercise and in the recovery period, indicating possible autonomic dysfunction.
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Farias DDA, Willardson JM, Paz GA, Bezerra EDS, Miranda H. Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets. J Strength Cond Res 2017; 31:1879-1887. [DOI: 10.1519/jsc.0000000000001651] [Citation(s) in RCA: 11] [Impact Index Per Article: 1.6] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Miranda H, Maia M, de Oliveira CG, Farias D, da Silva JB, Lima VP, Willardson JM, Paz GA. Myoeletric indices of fatigue adopting different rest intervals during leg press sets. J Bodyw Mov Ther 2017; 22:178-183. [PMID: 29332743 DOI: 10.1016/j.jbmt.2017.03.021] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.1] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/19/2022]
Abstract
INTRODUCTION The purpose of this study was to examine the acute effect of different rest intervals between multiple sets of the 45° angled leg press exercise (LP45) on surface electromyographic (SEMG) spectral and amplitude indices of fatigue. METHODS Fifteen recreationally trained females performed three protocols in a randomized crossover design; each consisting of four sets of 10 repetitions with 1 (P1), 3 (P3), or 5 (P5) minute rest intervals between sets. Each set was performed with 70% of the LP45 ten-repetition maximum load. The SEMG data for biceps femoris (BF), vastus lateralis (VL), vastus medialis (VM), and rectus femoris (RF) muscles was then evaluated. RESULTS The SEMG amplitude change in the time coefficient (CRMS) and spectral fatigue index (Cf5) indicated higher levels of fatigue for all muscles evaluated during the P3 protocol versus the P1 and P5 protocols (p ≤ 0.05), respectively. The RF and VL muscles showed greater fatigue levels by the second and third sets; whereas, greater fatigue was shown in the VM and BF muscles by the fourth set (p ≤ 0.05). CONCLUSIONS A three-minute rest interval between sets might represent a neuromuscular window between a fatigue stated and fully recovered state in the context of neural activation. Moreover, a three minute rest interval between sets might allow for consistent recruitment of high threshold motor units over multiple sets, and thus promote a more effective stimulus for strength gains.
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Affiliation(s)
- Humberto Miranda
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil
| | - Marianna Maia
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil; Biodynamic Laboratory of Exercise, Health and Performance, Castelo Branco University, Rio de Janeiro, Brazil; Biodesp Institute, Kinesiology Center of Performance, Rio de Janeiro, Brazil
| | - Carlos G de Oliveira
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil
| | - Déborah Farias
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil
| | - Jurandir B da Silva
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil.
| | - Vicente P Lima
- Biodynamic Laboratory of Exercise, Health and Performance, Castelo Branco University, Rio de Janeiro, Brazil; Biodesp Institute, Kinesiology Center of Performance, Rio de Janeiro, Brazil; Institute of Physical Education and Sports, Postgraduate Program in Exercise and Sport Sciences, State University of Rio de Janeiro, Rio de Janeiro, Brazil
| | - Jeffrey M Willardson
- Department of Health and Human Performance, Rocky Mountain College, Billings, MT, United States
| | - Gabriel A Paz
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil; Biodynamic Laboratory of Exercise, Health and Performance, Castelo Branco University, Rio de Janeiro, Brazil; Biodesp Institute, Kinesiology Center of Performance, Rio de Janeiro, Brazil
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Miranda H, Maia MF, Paz GA, de Souza JAAA, Simão R, Farias DA, Willardson JM. Repetition Performance and Blood Lactate Responses Adopting Different Recovery Periods Between Training Sessions in Trained Men. J Strength Cond Res 2017; 32:3340-3347. [PMID: 28195973 DOI: 10.1519/jsc.0000000000001840] [Citation(s) in RCA: 5] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
Miranda, H, Maia, MF, Paz, GA, de Souza, JAAA, Simão, R, Farias, DA, and Willardson, JM. Repetition performance and blood lactate responses adopting different recovery periods between training sessions in trained men. J Strength Cond Res 32(12): 3340-3347, 2018-The purpose of this study was to examine the effect of different recovery periods (24, 48, and 72 hours) between repeated resistance training (RT) sessions for the upper-body muscles on repetition performance and blood lactate responses in trained men. Sixteen recreationally trained men (age: 26.1 ± 3.1 years; height: 179 ± 4.5 cm; body mass: 82.6 ± 4.0 kg, 4.5 ± 2.2 years of RT experience) participated in this study. Eight repetition maximum (8RM) loads were determined for the bench press (BP), 30° incline bench press (BP30), and 45° incline bench press (BP45) exercises. To assess the effects of different recovery periods between repeated training sessions, 3 protocols were performed in randomized order, including 24 hours (P24), 48 hours (P48), and 72 hours (P72). Each RT session consisted of performing 4 repetition maximum sets of the BP, BP30, and BP45 with 8RM loads and 2-minute rest intervals between sets. Blood lactate levels were measured presession (PRE), immediately postsession (POST), 3 minutes postsession (P3), and 5 minutes postsession (P5). For the P24 protocol, significant decreases in repetition performance were found between sessions for the BP, BP30, and BP45 exercises, respectively. When considering session 2 only, the total work (repetition × sets) was significantly higher under P48 and P72 compared with P24 for the BP30 and BP45 exercises. Blood lactate levels (i.e., POST, P3, and P5) significantly increased for session 2 under the P24 compared with the P48 and P72 protocols, respectively. Therefore, coaches and practitioners who need to accomplish a higher training volume for the upper-body muscles should adopt recovery periods longer than 24 hours between sessions that train the same or similar muscle groups.
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Affiliation(s)
- Humberto Miranda
- School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, Brazil
| | - Marianna F Maia
- School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, Brazil.,Biodynamic Laboratory of Exercise, Health and Performance, Castelo Branco University, Brazil
| | - Gabriel A Paz
- School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, Brazil.,Biodynamic Laboratory of Exercise, Health and Performance, Castelo Branco University, Brazil
| | | | - Roberto Simão
- School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, Brazil
| | - Déborah A Farias
- School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, Brazil
| | - Jeffrey M Willardson
- Department of Health and Human Performance, Rocky Mountain College, Billings, Montana
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Machado W, Paz G, Mendes L, Maia M, Winchester JB, Lima V, Willardson JM, Miranda H. Myoeletric Activity of the Quadriceps During Leg Press Exercise Performed With Differing Techniques. J Strength Cond Res 2017; 31:422-429. [DOI: 10.1519/jsc.0000000000001494] [Citation(s) in RCA: 5] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Marocolo M, Willardson JM, Marocolo IC, da Mota GR, Simão R, Maior AS. Ischemic Preconditioning and Placebo Intervention Improves Resistance Exercise Performance. J Strength Cond Res 2016; 30:1462-9. [PMID: 26466134 DOI: 10.1519/jsc.0000000000001232] [Citation(s) in RCA: 51] [Impact Index Per Article: 6.4] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/08/2023]
Abstract
This study evaluated the effect of ischemic preconditioning (IPC) on resistance exercise performance in the lower limbs. Thirteen men participated in a randomized crossover design that involved 3 separate sessions (IPC, PLACEBO, and control). A 12-repetition maximum (12RM) load for the leg extension exercise was assessed through test and retest sessions before the first experimental session. The IPC session consisted of 4 cycles of 5 minutes of occlusion at 220 mm Hg of pressure alternated with 5 minutes of reperfusion at 0 mm Hg for a total of 40 minutes. The PLACEBO session consisted of 4 cycles of 5 minutes of cuff administration at 20 mm Hg of pressure alternated with 5 minutes of pseudo-reperfusion at 0 mm Hg for a total of 40 minutes. The occlusion and reperfusion phases were conducted alternately between the thighs, with subjects remaining seated. No ischemic pressure was applied during the control (CON) session and subjects sat passively for 40 minutes. Eight minutes after IPC, PLACEBO, or CON, subjects performed 3 repetition maximum sets of the leg extension (2-minute rest between sets) with the predetermined 12RM load. Four minutes after the third set for each condition, blood lactate was assessed. The results showed that for the first set, the number of repetitions significantly increased for both the IPC (13.08 ± 2.11; p = 0.0036) and PLACEBO (13.15 ± 0.88; p = 0.0016) conditions, but not for the CON (11.88 ± 1.07; p > 0.99) condition. In addition, the IPC and PLACEBO conditions resulted insignificantly greater repetitions vs. the CON condition on the first set (p = 0.015; p = 0.007) and second set (p = 0.011; p = 0.019), but not on the third set (p = 0.68; p > 0.99). No difference (p = 0.465) was found in the fatigue index and lactate concentration between conditions. These results indicate that IPC and PLACEBO IPC may have small beneficial effects on repetition performance over a CON condition. Owing to potential for greater discomfort associated with the IPC condition, it is suggested that ischemic preconditioning might be practiced gradually to assess tolerance and potential enhancements to exercise performance.
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Affiliation(s)
- Moacir Marocolo
- 1Human Performance and Sport Research Group, Post-Graduate Program in Physical Education and Sports, Federal University of Triângulo Mineiro, Uberaba, Brazil; 2Physiology and Anatomy, German Sport University, Cologne, Germany; 3Health and Human Performance Department, Rocky Mountain College, Billings, Montana; 4Federal University of Rio de Janeiro, Physical Education Post-Graduation Program, Rio de Janeiro, Brazil; and 5Rehabilitation and Sport Research Group, Post-Graduate Program in Rehabilitation Sciences, University Augusto Motta (UNISUAM), Rio de Janeiro, Brazil
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Figueiredo T, Willardson JM, Miranda H, Bentes CM, Machado Reis V, Freitas de Salles B, Simão R. Influence of Rest Interval Length Between Sets on Blood Pressure and Heart Rate Variability After a Strength Training Session Performed By Prehypertensive Men. J Strength Cond Res 2016; 30:1813-24. [DOI: 10.1519/jsc.0000000000001302] [Citation(s) in RCA: 25] [Impact Index Per Article: 3.1] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Scudese E, Simão R, Senna G, Vingren JL, Willardson JM, Baffi M, Miranda H. Long Rest Interval Promotes Durable Testosterone Responses in High-Intensity Bench Press. J Strength Cond Res 2016; 30:1275-86. [DOI: 10.1519/jsc.0000000000001237] [Citation(s) in RCA: 10] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Senna GW, Willardson JM, Scudese E, Simão R, Queiroz C, Avelar R, Martin Dantas EH. Effect of Different Interset Rest Intervals on Performance of Single and Multijoint Exercises With Near-Maximal Loads. J Strength Cond Res 2016; 30:710-6. [PMID: 26907842 DOI: 10.1519/jsc.0000000000001142] [Citation(s) in RCA: 10] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Affiliation(s)
- Gilmar W Senna
- 1Nursing and Biosciences Post-Graduation Program (PPgEnfBio), Doctorate of Federal University of State of Rio de Janeiro (UNIRIO), Rio de Janeiro, Brazil;2Biosciences Laboratory of Human Movement (LABIMH), Tiradentes University (UNIT), Aracajú, Brazil;3Kinesiology and Sports Studies Department, Eastern Illinois University, Charleston, Illinois;4School of Physical Education and Sports, Federal University of Rio de Janeiro (EEFD/UFRJ), Rio de Janeiro, Brazil; and5Health Science Center, Catholic University of Petrópolis, Rio de Janeiro, Brazil
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Maia MF, Willardson JM, Paz GA, Miranda H. Effects of different rest intervals between antagonist paired sets on repetition performance and muscle activation. J Strength Cond Res 2015; 28:2529-35. [PMID: 25148302 DOI: 10.1519/jsc.0000000000000451] [Citation(s) in RCA: 27] [Impact Index Per Article: 3.0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
Recent evidence suggests that exercising the antagonist musculature acutely enhances subsequent performance for the agonist musculature. The purpose of this study was to examine the effects of different rest intervals between sets for exercises that involve antagonistic muscle groups, a technique referred to as antagonist paired sets (APS). Fifteen recreationally trained men were tested for knee extension (KE) exercise performance, with or without previous knee flexion (KF) exercise for the antagonist musculature. The following protocols were performed in random order with 10 repetition maximum loads for the KF and KE exercises: (a) traditional protocol (TP)-1 set of KE only to repetition failure; (b) paired sets with minimal allowable rest (PMR)-1 set of KF followed immediately by a set of KE; (c) P30-30-second rest between paired sets of KF and KE; (d) P1-1-minute rest between paired sets; (e) P3-3-minute rest between paired sets; and (f) P5-5-minute rest between paired sets. The number of repetitions performed and electromyographic (EMG) activity of vastus lateralis, vastus medialis (VM), and rectus femoris (RF) muscles were recorded during the KE set in each protocol. It was demonstrated that significantly greater KE repetitions were completed during the PMR, P30, and P1 protocols vs. the TP protocol. Significantly greater EMG activity was demonstrated for the RF muscle during the KE exercise in the PMR and P30 vs. the TP, P3, and P5, respectively. In addition, significantly greater EMG activity was demonstrated for the VM muscle during the PMR vs. all other protocols. The results of this study indicate that no rest or relatively shorter rest intervals (30 seconds and 1 minute) between APS might be more effective to elicit greater agonist repetition enhancement and muscle activation.
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Affiliation(s)
- Marianna F Maia
- 1School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil; and 2Department of Kinesiology and Sports Studies, Eastern Illinois University, Charleston, Illinois
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Figueiredo T, Willardson JM, Miranda H, Bentes CM, Reis VM, Simão R. Influence of Load Intensity on Postexercise Hypotension and Heart Rate Variability after a Strength Training Session. J Strength Cond Res 2015; 29:2941-8. [DOI: 10.1519/jsc.0000000000000954] [Citation(s) in RCA: 41] [Impact Index Per Article: 4.6] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Maior AS, Simão R, Martins MS, de Salles BF, Willardson JM. Influence of Blood Flow Restriction During Low-Intensity Resistance Exercise on the Postexercise Hypotensive Response. J Strength Cond Res 2015; 29:2894-9. [DOI: 10.1519/jsc.0000000000000930] [Citation(s) in RCA: 16] [Impact Index Per Article: 1.8] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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40
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Decimoni LS, Almeida L, Willardson JM, Koch AJ, Machado M. Carbohydrate Mouth Rinsing Enhances The Performance Of High-Volume Resistance Exercise. Med Sci Sports Exerc 2015. [DOI: 10.1249/01.mss.0000478859.54932.9c] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/21/2022]
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Garcia P, Nascimento DDC, Tibana RA, Barboza MM, Willardson JM, Prestes J. Comparison between the multiple-set plus 2 weeks of tri-set and traditional multiple-set method on strength and body composition in trained women: a pilot study. Clin Physiol Funct Imaging 2014; 36:47-52. [PMID: 25214387 DOI: 10.1111/cpf.12192] [Citation(s) in RCA: 7] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/10/2014] [Accepted: 08/20/2014] [Indexed: 01/26/2023]
Abstract
The manipulation of resistance training (RT) variables affects the neuromuscular adaptations and may also alter body composition. Another important factor to be considered is the presence of high, moderate and low responding subjects to training. The purpose of this study was to compare the effects of multiple-set (MS) and tri-set (TS) RT approaches on muscle strength and body composition following a 12 week programme in trained women (> 1 year of RT experience). A secondary objective was to assess variations in individual responsiveness to the RT by the identification of high (strength gains were > 20%), moderate (10 and 19%) and low responding (< 10%) subjects. Eleven healthy experientially resistance trained women were randomly divided into two groups: MS (n = 6; age 27·17 ± 8·23 years; body mass 57·97 ± 2·48 kg) and TS (n = 5; age 23·20 ± 2·28 years; body mass 61·74 ± 6·95 kg). High responders were found in the training groups (MS n = 4 and TS n = 1), moderate (MS n = 1 and TS n = 3) and low responders (MS n = 1 and TS n = 1). The MS group displayed an increase in squat 1RM (P<0·01), stiff leg deadlift 1RM (P<0·002) and squat repetitions maximum at 50% of 1RM (P<0·04). The TS method significantly increased all strength variables (P<0·05), with no differences between methods (P>0·05). Differences were evident between subjects classified as high, medium and low responding in the stiff leg deadlift 1RM (P = 0·007). Both RT protocols increased strength, with no effect on body composition. The variability in individual responsiveness emphasizes the importance of individualized RT prescription for strength practitioners.
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Affiliation(s)
- Paula Garcia
- Vale of Itajai University, Santa Catarina, Brazil
| | - Dahan da C Nascimento
- Graduation Program on Physical Education, Catholic University of Brasilia (UCB), Brasilia, Brazil
| | - Ramires A Tibana
- Graduation Program on Physical Education, Catholic University of Brasilia (UCB), Brasilia, Brazil
| | | | - Jeffrey M Willardson
- Kinesiology and Sports Studies Department, Eastern Illinois University, Charleston, IL, USA
| | - Jonato Prestes
- Graduation Program on Physical Education, Catholic University of Brasilia (UCB), Brasilia, Brazil
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Schoenfeld BJ, Contreras B, Willardson JM, Fontana F, Tiryaki-Sonmez G. Muscle activation during low- versus high-load resistance training in well-trained men. Eur J Appl Physiol 2014; 114:2491-7. [PMID: 25113097 DOI: 10.1007/s00421-014-2976-9] [Citation(s) in RCA: 71] [Impact Index Per Article: 7.1] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/23/2014] [Accepted: 08/01/2014] [Indexed: 11/30/2022]
Abstract
PURPOSE It has been hypothesized that lifting light loads to muscular failure will activate the full spectrum of MUs and thus bring about muscular adaptations similar to high-load training. The purpose of this study was to investigate EMG activity during low- versus high-load training during performance of a multi-joint exercise by well-trained subjects. METHODS Employing a within-subject design, 10 young, resistance-trained men performed sets of the leg press at different intensities of load: a high-load (HL) set at 75% of 1-RM and a low-load (LL) set at 30% of 1-RM. The order of performance of the exercises was counterbalanced between participants, so that half of the subjects performed LL first and the other half performed HL first, separated by 15 min rest. Surface electromyography (EMG) was used to assess mean and peak muscle activation of the vastus medialis, vastus lateralis, rectus femoris, and biceps femoris. RESULTS Significant main effects for trials and muscles were found (p < 0.01). Significantly greater peak EMG activity was found during the HL set (M = 177.3, SD = 89.53) compared to the LL set (M = 137.73, SD = 95.35). Significantly greater mean EMG activity was found during the HL set (M = 63.7, SD = 37.23) compared to the LL set (M = 41.63, SD = 28.03). CONCLUSIONS Results indicate that training with a load of 30% 1-RM to momentary muscular failure does not maximally activate the full motor unit pool of the quadriceps femoris and hamstrings during performance of multi-joint lower body exercise.
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Affiliation(s)
- Brad J Schoenfeld
- Department of Health Sciences, Program of Exercise Science, CUNY Lehman College, Bronx, NY, USA,
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43
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Schoenfeld BJ, Contreras B, Tiryaki-Sonmez G, Willardson JM, Fontana F. An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. Sports Biomech 2014; 13:296-306. [PMID: 25325773 DOI: 10.1080/14763141.2014.942355] [Citation(s) in RCA: 19] [Impact Index Per Article: 1.9] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Indexed: 10/24/2022]
Abstract
The purpose of the study was to compare core muscle activation of the tradition prone plank with a modified version performed with a long-lever and posterior-tilt using surface electromyography. To further determine if a specific component of this modified plank was more effective than the other in enhancing muscle activity, the plank with a long lever and the plank with a posterior pelvic tilt were studied individually. Nineteen participants performed all four variations of the plank for 30 seconds in a randomized order with 5-minute rest between exercise bouts. Compared to the traditional prone plank, the long-lever posterior-tilt plank displayed a significantly increased activation of the upper rectus abdominis (p < 0.001), lower abdominal stabilizers (p < 0.001), and external oblique (p < 0.001). The long-lever plank showed significantly greater activity compared to the traditional plank in the upper rectus abdominis (p = 0.015) and lower abdominal stabilizers (p < 0.001), while the posterior tilt plank elicited greater activity in the external oblique (p = 0.028). In conclusion, the long-lever posterior-tilt plank significantly increases muscle activation compared to the traditional prone plank. The long-lever component tends to contribute more to these differences than the posterior-tilt component.
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Affiliation(s)
- Brad J Schoenfeld
- a Department of Health Sciences , CUNY Lehman College , Bronx , NY , USA
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Abstract
A growing body of research has demonstrated the effectiveness of exercise (low-intensity resistance training, walking, cycling) combined with blood flow restriction (BFR) for increased muscular strength and hypertrophy. The BFR is achieved via the application of external pressure over the proximal portion of the upper or lower extremities. The external pressure applied is sufficient to maintain arterial inflow while occluding venous outflow of blood distal to the occlusion site. With specific reference to low-intensity resistance training, the ability to significantly increase muscle strength and hypertrophy when combined with BFR is different from the traditional paradigm, which suggests that lifting only higher intensity loads increases such characteristics. The purpose of this review was to discuss the relevant literature with regard to the type and magnitude of acute responses and chronic adaptations associated with BFR exercise protocols vs. traditional non-BFR exercise protocols. Furthermore, the mechanisms that stimulate such responses and adaptations will be discussed in the context of neural, endocrine, and metabolic pathways. Finally, recommendations will be discussed for the practitioner in the prescription of exercise with BFR.
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Affiliation(s)
- Zachary K Pope
- 1Kinesiology and Sports Studies Department, Eastern Illinois University, Charleston, Illinois 2Department of Health Sciences, Lehman College, Bronx, New York
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45
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Tibana RA, Vieira DCL, Tajra V, Bottaro M, Willardson JM, de Salles BF, Prestes J. Effects of Rest Interval Length on Smith Machine Bench Press Performance and Perceived Exertion in Trained Men. Percept Mot Skills 2013; 117:682-95. [DOI: 10.2466/06.30.pms.117x27z2] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/15/2022]
Abstract
This study compared two different rest intervals (RI) between sets of resistance exercise. Ten resistance-trained men ( M age=24.3, SD = 3.5 yr.; M weight = 80.0 kg, SD = 15.3; M height = 1.75 m, SD = 0.04) performed five sets of Smith machine bench presses at 60% of one repetition maximum, either with 1.5 min. or 3 min. RI between sets. Their repetition performance, total training volume, velocity, fatigue, rating of perceived exertion, and muscular power were measured. All of these measures indicated that performance was significantly better and fatigue was significantly lower in the 3min. RI as compared with the 1.5 min. RI, except the rating of perceived exertion which did not show a significant difference. A longer RI between sets promotes superior performance for the bench press.
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Affiliation(s)
- Ramires A. Tibana
- Graduate Program in Physical Education, Catholic University of Brasilia — UCB
| | - Denis C. L. Vieira
- Graduate Program in Physical Education, Catholic University of Brasilia — UCB
| | - Vitor Tajra
- Graduate Program in Physical Education, Catholic University of Brasilia — UCB
| | - Martim Bottaro
- College of Physical Education, University of Brasilia — UnB
| | | | | | - Jonato Prestes
- Graduate Program in Physical Education, Catholic University of Brasilia — UCB
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Scudese E, Willardson JM, Simão R, Senna G, Freitas de Salles B, Miranda H. THE EFFECT OF REST INTERVAL LENGTH ON REPETITION CONSISTENCY AND PERCEIVED EXERTION DURING NEAR MAXIMAL LOADED BENCH PRESS SETS. J Strength Cond Res 2013. [DOI: 10.1519/jsc.0b013e3182a953ca] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Willardson JM, Simão R, Fontana FE. The effect of load reductions on repetition performance for commonly performed multijoint resistance exercises. J Strength Cond Res 2013; 26:2939-45. [PMID: 22130393 DOI: 10.1519/jsc.0b013e3182430170] [Citation(s) in RCA: 11] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
The purpose of this study was to compare 4 different loading schemes for the free weight bench press, wide grip front lat pull-down, and free weight back squat to determine the extent of progressive load reductions necessary to maintain repetition performance. Thirty-two recreationally trained women (age = 29.34 ± 4.58 years, body mass = 59.61 ± 4.72 kg, height = 162.06 ± 4.04 cm) performed 4 resistance exercise sessions that involved 3 sets of the free weight bench press, wide grip front lat pull-down, and free weight back squat, performed in this exercise order during all 4 sessions. Each of the 4 sessions was conducted under different randomly ordered loading schemes, including (a) a constant 10 repetition maximum (RM) load for all 3 sets and for all 3 exercises, (b) a 5% reduction after the first and second sets for all the 3 exercises, (c) a 10% reduction after the first and second sets for all the 3 exercises, and (d) a 15% reduction after the first and second sets for all the 3 exercises. The results indicated that for the wide grip front lat pull-down and free weight back squat, a 10% load reduction was necessary after the first and second sets to accomplish 10 repetitions on all the 3 sets. For the free weight bench press, a load reduction between 10 and 15% was necessary; specifically, a 10% reduction was insufficient and a 15% reduction was excessive, as evidenced by significantly >10 repetitions on the second and third sets for this exercise (p ≤ 0.05). In conclusion, the results of this study indicate that a resistance training prescription that involves 1-minute rest intervals between multiple 10RM sets does require load reductions to maintain repetition performance. Practitioners might apply these results by considering an approximate 10% load reduction after the first and second sets for the exercises examined, when training women of similar characteristics as in this study.
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Affiliation(s)
- Jeffrey M Willardson
- Department of Kinesiology and Sports Studies, Eastern Illinois University, Charleston, Illinois, USA.
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Abstract
This study examined creatine kinase (CK) activity after resistance exercise sessions in subjects classified as high (HiR), medium (MeR), or low responders (LoR). Two resistance exercise sessions were performed that each involved 4 sets of the biceps curl at 85% of a 1 repetition maximum (1RM) and either 1- or 3-minute rest intervals between sets. High responders and MeR demonstrated significantly greater CK activity after the 1-minute session vs. the 3-minute session. Therefore, the HiR and MeR subjects exhibited less tolerance to resting 1 minute between sets, whereas the CK activity was not significantly different between rest intervals for the LoR subjects. The application of these findings indicates the need to vary the length of the rest interval between sets with the understanding that individuals exhibit varying recuperative abilities and some might be less tolerant of shorter rest intervals between sets.
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Affiliation(s)
- Marco Machado
- Laboratory of Human Movements Studies, University Foundation of Itaperuna (FUNITA), Itaperuna, Brazil.
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Balsamo S, Willardson JM, Frederico SDS, Prestes J, Balsamo DC, Dahan DCN, Dos Santos-Neto L, Nobrega OT. Effectiveness of exercise on cognitive impairment and Alzheimer's disease. Int J Gen Med 2013; 6:387-91. [PMID: 23737675 PMCID: PMC3668090 DOI: 10.2147/ijgm.s35315] [Citation(s) in RCA: 14] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/23/2022] Open
Abstract
Physical activity has a protective effect on brain function in older people. Here, we briefly reviewed the studies and results related to the effects of exercise on cognitive impairment and Alzheimer's disease. The main findings from the current body of literature indicate positive evidence for structured physical activity (cardiorespiratory and resistance exercise) as a promising non-pharmacological intervention for preventing cognitive decline. More studies are needed to determine the mechanisms involved in this preventative effect, including on strength, cardiorespiratory, and other types of exercise. Thus, the prevention of Alzheimer's disease may depend on healthy lifestyle habits, such as a structured physical fitness program.
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Affiliation(s)
- Sandor Balsamo
- Graduate Program in Medical Sciences, School of Medicine, University of Brasília, Brasília, Brazil ; Rheumatology Division, University of Brasília Hospital, Brasília, Brazil ; Department of Physical Education, Euro-American University Center, Brasília, Brazil ; GEPEEFS (Strength Training and Health Research Group), Brasília, Brazil
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Assumpção CO, Tibana RA, Viana LC, Willardson JM, Prestes J. Influence of exercise order on upper body maximum and submaximal strength gains in trained men. Clin Physiol Funct Imaging 2013; 33:359-63. [DOI: 10.1111/cpf.12036] [Citation(s) in RCA: 9] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/24/2012] [Accepted: 02/08/2013] [Indexed: 11/30/2022]
Affiliation(s)
- Claudio O. Assumpção
- Graduation Program in Human Development and Technologies; Human Performance Laboratory São Paulo State University-UNESP; Rio Claro; SP; Brazil
| | - Ramires A. Tibana
- Graduation Program on Physical Education; Catholic University of Brasilia; Brasilia; Brazil
| | - Luan C. Viana
- Graduation Program on Physical Education; Catholic University of Brasilia; Brasilia; Brazil
| | - Jeffrey M. Willardson
- Kinesiology and Sports Studies Department; Eastern Illinois University; Charleston; IL; USA
| | - Jonato Prestes
- Graduation Program on Physical Education; Catholic University of Brasilia; Brasilia; Brazil
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