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Moreno-Cabañas A, Ortega JF, Morales-Palomo F, Ramirez-Jimenez M, Alvarez-Jimenez L, Mora-Rodriguez R. Concurrent endurance and resistance training enhances muscular adaptations in individuals with metabolic syndrome. Scand J Med Sci Sports 2021; 31:1440-1449. [PMID: 33730398 DOI: 10.1111/sms.13950] [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] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/03/2020] [Revised: 03/09/2021] [Accepted: 03/10/2021] [Indexed: 01/10/2023]
Abstract
The purpose of the study was to determine if concurrent training (endurance and resistance in a single session) elicits leg muscular adaptations beyond the ones obtained by endurance training alone in sedentary individuals with metabolic syndrome (MetS). Sixty-six MetS individuals (37% women, age 56 ± 7 years, BMI 32 ± 5 kg m-2 and 3.8 ± 0.8 MetS factors) were randomized to undergo one of the following 16-week isocaloric exercise programs: (i) 4 + 1 bouts of 4 min at 90% of HRMAX of intense aerobic cycling (IAC + IAC group; n = 33), (ii) 4 IAC bouts followed by 3 sets of 12 repetitions of 3 lower-limb free-weight exercises (IAC + RT group; n = 33). We measured the effects of training on maximal cycling power, leg press maximum strength (1RM), countermovement jump height (CMJ), and mean propulsive velocity (MPV) at workloads ranging from 10% to 100% of baseline 1RM leg press. After intervention, MetS components (Z-score) improved similarly in both groups (p = 0.002). Likewise, maximal cycling power during a ramp test improved similarly in both groups (time effect p < 0.001). However, leg press 1RM improved more in IAC + RT than in IAC + IAC (47 ± 5 vs 13 ± 5 kg, respectively, interaction p < 0.001). CMJ only improved with IAC + RT (0.8 ± 0.2 cm, p = 0.001). Leg press MPV at heavy loads (ie, 80%-100% 1RM) improved more with concurrent training (0.12 ± 0.01 vs 0.06 ± 0.02 m s-1 , interaction p = 0.013). In conclusion, in unconditioned MetS individuals, intense aerobic cycling alone improves leg muscle performance. However, substituting 20% of intense aerobic cycling by resistance training further improves 1RM leg press, MPV at high loads, and jumping ability while providing similar improvement in MetS components.
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Affiliation(s)
| | - Juan Fernando Ortega
- Exercise Physiology Lab at Toledo, University of Castilla-La Mancha, Toledo, Spain
| | - Felix Morales-Palomo
- Exercise Physiology Lab at Toledo, University of Castilla-La Mancha, Toledo, Spain
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Plotkin DL, Delcastillo K, Van Every DW, Tipton KD, Aragon AA, Schoenfeld BJ. Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. Int J Sport Nutr Exerc Metab 2021; 31:292-301. [PMID: 33741748 DOI: 10.1123/ijsnem.2020-0356] [Citation(s) in RCA: 17] [Impact Index Per Article: 5.7] [Reference Citation Analysis] [What about the content of this article? (0)] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/28/2020] [Revised: 01/26/2021] [Accepted: 01/27/2021] [Indexed: 11/18/2022]
Abstract
Branched-chain amino acids (BCAA) are one of the most popular sports supplements, marketed under the premise that they enhance muscular adaptations. Despite their prevalent consumption among athletes and the general public, the efficacy of BCAA has been an ongoing source of controversy in the sports nutrition field. Early support for BCAA supplementation was derived from extrapolation of mechanistic data on their role in muscle protein metabolism. Of the three BCAA, leucine has received the most attention because of its ability to stimulate the initial acute anabolic response. However, a substantial body of both acute and longitudinal research has now accumulated on the topic, affording the ability to scrutinize the effects of BCAA and leucine from a practical standpoint. This article aims to critically review the current literature and draw evidence-based conclusions about the putative benefits of BCAA or leucine supplementation on muscle strength and hypertrophy as well as illuminate gaps in the literature that warrant future study.
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Schoenfeld BJ, Grgic J, Contreras B, Delcastillo K, Alto A, Haun C, De Souza EO, Vigotsky AD. To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial. Front Physiol 2020; 10:1571. [PMID: 32009980 PMCID: PMC6974452 DOI: 10.3389/fphys.2019.01571] [Citation(s) in RCA: 12] [Impact Index Per Article: 3.0] [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: 09/26/2019] [Accepted: 12/13/2019] [Indexed: 01/08/2023] Open
Abstract
We aimed to investigate the effects of resistance training (RT) combined with no-load isometric actions (iso-holds) during the inter-set recovery period versus RT that involves passive inter-set rest on muscular strength, muscular hypertrophy, and muscular endurance in resistance-trained men. Twenty-seven resistance-trained male volunteers were randomly assigned to either a traditional group (TRAD) that performed a hypertrophy-oriented RT routine with the rest intervals spent passively (n = 13) or to a group that supplemented traditional RT with iso-holds (ISO) for the working muscle group between each set (n = 14). Training for both routines consisted of three weekly sessions performed for 8 weeks. Three sets of 8–12 repetitions were performed per exercise. A 2-min rest interval was afforded between sets; the ISO group performed iso-holds for the first 30 s of each rest interval and then recovered for the final 90 s. Maximal strength was assessed using the one repetition maximum (1RM) tests in the leg press and bench press. Upper-body muscle endurance was assessed by performing the bench press to failure at 50% of 1RM. Muscle thickness (MT) of the elbow flexors, elbow extensors, mid-thigh, and lateral thigh was assessed using B-mode ultrasound. Results indicated a favorable effect of ISO on MT in the mid-thigh. Alternatively, there was a possible detrimental effect for ISO on leg press strength. No other notable differences were seen between conditions. In conclusion, the use of inter-set iso-holds may be a time-efficient strategy to enhance development of the quadriceps femoris; conversely, it may be detrimental to maximizing lower body strength.
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Affiliation(s)
- Brad J Schoenfeld
- Department of Health Sciences, CUNY Lehman College, New York City, NY, United States
| | - Jozo Grgic
- Institute for Health and Sport, Victoria University, Melbourne, VIC, Australia
| | - Bret Contreras
- Sport Performance Research Institute, Auckland University of Technology, Auckland, New Zealand
| | - Kenneth Delcastillo
- Department of Health Sciences, CUNY Lehman College, New York City, NY, United States
| | - Andrew Alto
- Department of Health Sciences, CUNY Lehman College, New York City, NY, United States
| | - Cody Haun
- Department of Exercise Science, LaGrange College, LaGrange, GA, United States
| | - Eduardo O De Souza
- Department of Health Sciences and Human Performance, The University of Tampa, Tampa, FL, United States
| | - Andrew D Vigotsky
- Department of Biomedical Engineering, Northwestern University, Evanston, IL, United States.,Department of Statistics, Northwestern University, Evanston, IL, United States
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Böhmer C, Prevoteau J, Duriez O, Abourachid A. Gulper, ripper and scrapper: anatomy of the neck in three species of vultures. J Anat 2019; 236:701-723. [PMID: 31885086 DOI: 10.1111/joa.13129] [Citation(s) in RCA: 14] [Impact Index Per Article: 2.8] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 11/08/2019] [Indexed: 12/28/2022] Open
Abstract
The head-neck system of birds is a highly complex structure that performs a variety of demanding and competing tasks. Morphofunctional adaptations to feeding specializations have previously been identified in the head and neck, but performance is also influenced by other factors such as its phylogenetic history. In order to minimize the effects of this factor, we here analyzed the anatomy of three closely related vultures that distinctly differ in feeding strategy. Vultures, as obligate scavengers, have occupied a special ecological niche by exclusively feeding on carrion. However, competition among sympatric vultures led to ecological differences such as preference of certain types of food from a carcass. Via comparative dissections we systematically described the craniocervical anatomy in the Griffon vulture (Gyps fulvus), the Cinereous vulture (Aegypius monachus) and the Hooded vulture (Necrosyrtes monachus) that exploit the same food resources in different ways. Our results revealed differences in the number of cervical vertebrae, in the morphology of the atlas-axis complex as well as in the neck musculature despite overall similarities in the musculoskeletal system. Gulpers, rippers and scrappers adopt specific postures while feeding from a carcass, but the cervical vertebral column is indispensable to position the head during all kinds of behavior. The great range of demands may explain the conservation of the overall muscle topography of the neck across the studied taxa.
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Affiliation(s)
- Christine Böhmer
- MECADEV UMR 7179 CNRS/MNHN, Département Adaptations du Vivant, Muséum National d'Histoire Naturelle, Paris, France
| | - Jocerand Prevoteau
- MECADEV UMR 7179 CNRS/MNHN, Département Adaptations du Vivant, Muséum National d'Histoire Naturelle, Paris, France
| | - Olivier Duriez
- Centre d'Ecologie Fonctionnelle et Evolutive, UMR 5175 CNRS-Université de Montpellier-EPHE-Université Paul Valery, Montpellier Cedex 5, France
| | - Anick Abourachid
- MECADEV UMR 7179 CNRS/MNHN, Département Adaptations du Vivant, Muséum National d'Histoire Naturelle, Paris, France
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Skovgaard C, Christiansen D, Christensen PM, Almquist NW, Thomassen M, Bangsbo J. Effect of speed endurance training and reduced training volume on running economy and single muscle fiber adaptations in trained runners. Physiol Rep 2018; 6:e13601. [PMID: 29417745 PMCID: PMC5803184 DOI: 10.14814/phy2.13601] [Citation(s) in RCA: 16] [Impact Index Per Article: 2.7] [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] [Received: 10/26/2017] [Revised: 01/07/2018] [Accepted: 01/09/2018] [Indexed: 12/03/2022] Open
Abstract
The aim of the present study was to examine whether improved running economy with a period of speed endurance training and reduced training volume could be related to adaptations in specific muscle fibers. Twenty trained male (n = 14) and female (n = 6) runners (maximum oxygen consumption (VO2 -max): 56.4 ± 4.6 mL/min/kg) completed a 40-day intervention with 10 sessions of speed endurance training (5-10 × 30-sec maximal running) and a reduced (36%) volume of training. Before and after the intervention, a muscle biopsy was obtained at rest, and an incremental running test to exhaustion was performed. In addition, running at 60% vVO2 -max, and a 10-km run was performed in a normal and a muscle slow twitch (ST) glycogen-depleted condition. After compared to before the intervention, expression of mitochondrial uncoupling protein 3 (UCP3) was lower (P < 0.05) and dystrophin was higher (P < 0.05) in ST muscle fibers, and sarcoplasmic reticulum calcium ATPase 1 (SERCA1) was lower (P < 0.05) in fast twitch muscle fibers. Running economy at 60% vVO2 -max (11.6 ± 0.2 km/h) and at v10-km (13.7 ± 0.3 km/h) was ~2% better (P < 0.05) after the intervention in the normal condition, but unchanged in the ST glycogen-depleted condition. Ten kilometer performance was improved (P < 0.01) by 3.2% (43.7 ± 1.0 vs. 45.2 ± 1.2 min) and 3.9% (45.8 ± 1.2 vs. 47.7 ± 1.3 min) in the normal and the ST glycogen-depleted condition, respectively. VO2 -max was the same, but vVO2 -max was 2.0% higher (P < 0.05; 19.3 ± 0.3 vs. 18.9 ± 0.3 km/h) after than before the intervention. Thus, improved running economy with intense training may be related to changes in expression of proteins linked to energy consuming processes in primarily ST muscle fibers.
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Affiliation(s)
- Casper Skovgaard
- Department of Nutrition, Exercise and SportsSection of Integrative PhysiologyUniversity of CopenhagenCopenhagenDenmark
- Team Danmark (Danish Elite Sports Organization)CopenhagenDenmark
| | - Danny Christiansen
- Institute of Sport, Exercise and Active Living (ISEAL)Victoria UniversityMelbourneAustralia
| | - Peter M. Christensen
- Department of Nutrition, Exercise and SportsSection of Integrative PhysiologyUniversity of CopenhagenCopenhagenDenmark
- Team Danmark (Danish Elite Sports Organization)CopenhagenDenmark
| | - Nicki W. Almquist
- Department of Nutrition, Exercise and SportsSection of Integrative PhysiologyUniversity of CopenhagenCopenhagenDenmark
| | - Martin Thomassen
- Department of Nutrition, Exercise and SportsSection of Integrative PhysiologyUniversity of CopenhagenCopenhagenDenmark
| | - Jens Bangsbo
- Department of Nutrition, Exercise and SportsSection of Integrative PhysiologyUniversity of CopenhagenCopenhagenDenmark
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Schoenfeld BJ, Contreras B, Vigotsky AD, Peterson M. Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. J Sports Sci Med 2016; 15:715-722. [PMID: 27928218 PMCID: PMC5131226] [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] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/25/2016] [Accepted: 11/17/2016] [Indexed: 06/06/2023]
Abstract
The purpose of the present study was to evaluate muscular adaptations between heavy- and moderate-load resistance training (RT) with all other variables controlled between conditions. Nineteen resistance-trained men were randomly assigned to either a strength-type RT routine (HEAVY) that trained in a loading range of 2-4 repetitions per set (n = 10) or a hypertrophy-type RT routine (MODERATE) that trained in a loading range of 8-12 repetitions per set (n = 9). Training was carried out 3 days a week for 8 weeks. Both groups performed 3 sets of 7 exercises for the major muscle groups of the upper and lower body. Subjects were tested pre- and post-study for: 1 repetition maximum (RM) strength in the bench press and squat, upper body muscle endurance, and muscle thickness of the elbow flexors, elbow extensors, and lateral thigh. Results showed statistically greater increases in 1RM squat strength favoring HEAVY compared to MODERATE. Alternatively, statistically greater increases in lateral thigh muscle thickness were noted for MODERATE versus HEAVY. These findings indicate that heavy load training is superior for maximal strength goals while moderate load training is more suited to hypertrophy-related goals when an equal number of sets are performed between conditions.
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Affiliation(s)
| | - Bret Contreras
- Sport Performance Research Institute, AUT University , Auckland, New Zealand
| | | | - Mark Peterson
- Department of Physical Medicine and Rehabilitation, University of Michigan , Ann Arbor, MI
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Csapo R, Alegre LM. Effects of resistance training with moderate vs heavy loads on muscle mass and strength in the elderly: A meta-analysis. Scand J Med Sci Sports 2015; 26:995-1006. [PMID: 26302881 DOI: 10.1111/sms.12536] [Citation(s) in RCA: 136] [Impact Index Per Article: 15.1] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 07/12/2015] [Indexed: 12/13/2022]
Abstract
The purpose of the present study was to perform a meta-analysis to compare the efficacy of heavy (∼80% of one repetition maximum, 1RM) vs light-moderate load (∼45% 1RM) resistance training (RT) programs in inducing strength gains and skeletal muscle hypertrophy in elderly people. To assess the role of training volumes, studies in which training protocols were matched for mechanical work were independently analyzed. In all 15 studies included (448 subjects, age 67.8 years), when comparing heavy with light-moderate loads, strength gains tended to be larger following RT with higher intensities of load, with the resulting total population effect being μ = 0.430 (P = 0.060). Effect sizes were substantially smaller in "work-matched" studies (μ = 0.297, P = 0.003). Training with higher loads also provoked marginally larger gains in muscle size, although the degree of training-induced muscle hypertrophy was generally small (0.056 < μ < 0.136). To conclude, provided a sufficient number of repetitions is performed, RT at lower than traditionally recommended intensities of load may suffice to induce substantial gains in muscle strength in elderly cohorts.
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Affiliation(s)
- R Csapo
- Institute of Sport Science, University of Innsbruck, Innsbruck, Austria
| | - L M Alegre
- GENUD Toledo Research Group, University of Castilla-La Mancha, Toledo, Spain
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Correa CS, Baroni BM, Radaelli R, Lanferdini FJ, Cunha GDS, Reischak-Oliveira Á, Vaz MA, Pinto RS. Effects of strength training and detraining on knee extensor strength, muscle volume and muscle quality in elderly women. Age (Dordr) 2013; 35:1899-904. [PMID: 23014987 PMCID: PMC3776114 DOI: 10.1007/s11357-012-9478-7] [Citation(s) in RCA: 45] [Impact Index Per Article: 4.1] [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: 03/29/2012] [Accepted: 09/13/2012] [Indexed: 04/16/2023]
Abstract
Strength training seems to be an interesting approach to counteract decreases that affect knee extensor strength, muscle mass and muscle quality (force per unit of muscle mass) associated with ageing. However, there is no consensus regarding the changes in muscle mass and their contribution to strength during periods of training and detraining in the elderly. Therefore, this study aimed at verifying the behaviour of knee extensor muscle strength, muscle volume and muscle quality in elderly women in response to a 12-week strength training programme followed by a similar period of detraining. Statistical analysis showed no effect of time on muscle quality. However, strength and muscle volume increased from baseline to post-training (33 and 26 %, respectively). After detraining, the knee extensor strength remained 12 % superior to the baseline values, while the gains in muscle mass were almost completely lost. In conclusion, strength gains and losses due to strength training and detraining, respectively, could not be exclusively associated with muscle mass increases. Training-induced strength gains were partially maintained after 3 months of detraining in elderly subjects.
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Affiliation(s)
- Cleiton Silva Correa
- Physical Education School, Federal University of Rio Grande do Sul, Street Felizardo, 750, Jardim Botânico, CEP: 90690-200, Porto Alegre, Rio Grande do Sul RS, Brazil,
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