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Nuzzo JL, Pinto MD, Nosaka K, Steele J. Maximal Number of Repetitions at Percentages of the One Repetition Maximum: A Meta-Regression and Moderator Analysis of Sex, Age, Training Status, and Exercise. Sports Med 2024; 54:303-321. [PMID: 37792272 PMCID: PMC10933212 DOI: 10.1007/s40279-023-01937-7] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 09/10/2023] [Indexed: 10/05/2023]
Abstract
The maximal number of repetitions that can be completed at various percentages of the one repetition maximum (1RM) [REPS ~ %1RM relationship] is foundational knowledge in resistance exercise programming. The current REPS ~ %1RM relationship is based on few studies and has not incorporated uncertainty into estimations or accounted for between-individuals variation. Therefore, we conducted a meta-regression to estimate the mean and between-individuals standard deviation of the number of repetitions that can be completed at various percentages of 1RM. We also explored if the REPS ~ %1RM relationship is moderated by sex, age, training status, and/or exercise. A total of 952 repetitions-to-failure tests, completed by 7289 individuals in 452 groups from 269 studies, were identified. Study groups were predominantly male (66%), healthy (97%), < 59 years of age (92%), and resistance trained (60%). The bench press (42%) and leg press (14%) were the most commonly studied exercises. The REPS ~ %1RM relationship for mean repetitions and standard deviation of repetitions were best described using natural cubic splines and a linear model, respectively, with mean and standard deviation for repetitions decreasing with increasing %1RM. More repetitions were evident in the leg press than bench press across the loading spectrum, thus separate REPS ~ %1RM tables were developed for these two exercises. Analysis of moderators suggested little influences of sex, age, or training status on the REPS ~ %1RM relationship, thus the general main model REPS ~ %1RM table can be applied to all individuals and to all exercises other than the bench press and leg press. More data are needed to develop REPS ~ %1RM tables for other exercises.
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Affiliation(s)
- James L Nuzzo
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia.
| | - Matheus D Pinto
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
| | - Kazunori Nosaka
- Centre for Human Performance, School of Medical and Health Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia
| | - James Steele
- School of Sport, Health, and Social Sciences, Solent University, Southampton, UK
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2
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Martins AD, Fernandes O, Oliveira R, Bilro V, Lopes G, Rego AM, Parraça JA, Raimundo AMM, Brito JP. Effects of exercise programs on phase angle in older adults: A systematic review and meta-analysis. Arch Gerontol Geriatr 2022; 103:104787. [PMID: 35961106 DOI: 10.1016/j.archger.2022.104787] [Citation(s) in RCA: 6] [Impact Index Per Article: 3.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/10/2022] [Revised: 07/31/2022] [Accepted: 08/04/2022] [Indexed: 11/02/2022]
Abstract
The purpose of this study was to calculate the effects of exercise programs on phase angle (PhA) in older people. A systematic review was undertaken in multiple electronic databases in accordance with the Preferred Reporting Items for Systematic Reviews and Meta-analyses statement guidelines for the purposes of selecting randomized controlled trials that measured the effects of the exercise programs on PhA in older adults on 31 March 2022. We carried out a random-effect meta-analysis for the effects of exercise programs on PhA. Additionally, we analysed the differences between subgroups in terms of weekly frequency, number of sets and repetitions, and duration of interventions. Studies were methodological assessed through the PEDro scale where one had excellent, ten had good, and three had poor methodological quality. For the purposes of the study, fourteen studies met the criteria for inclusion. However, four studies did not have enough information to be included in the quantitative analysis. The remaining ten articles revealed moderate effects on PhA in favour of intervention groups (p=0.009, SMD=0.72 [0.46-0.99], I2=54%). The meta-analysis also showed that interventions lasting twelve weeks are more successful in generating positive effects on PhA as opposed to eight weeks (SMD's=0.79 vs. 0.64, respectively). These results indicate that resistance training (RT) is an effective and safe to improve PhA in the older people, especially through RT programs lasting from eight to twelve weeks. A novel finding of this study was that RT is the most used type of exercise by authors when assessing the PhA in older adults.
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Affiliation(s)
- Alexandre Duarte Martins
- Comprehensive Health Research Centre (CHRC), Departamento de Desporto e Saúde, Escola de Saúde e Desenvolvimento Humano, Universidade de Évora, Largo dos Colegiais 2, 7004-516, Évora 7000-727, Portugal; Sports Science School of Rio Maior, Polytechnic Institute of Santarém, Rio Maior 2040-413, Portugal; Life Quality Research Centre, Rio Maior 2040-413, Portugal.
| | - Orlando Fernandes
- Comprehensive Health Research Centre (CHRC), Departamento de Desporto e Saúde, Escola de Saúde e Desenvolvimento Humano, Universidade de Évora, Largo dos Colegiais 2, 7004-516, Évora 7000-727, Portugal
| | - Rafael Oliveira
- Sports Science School of Rio Maior, Polytechnic Institute of Santarém, Rio Maior 2040-413, Portugal; Life Quality Research Centre, Rio Maior 2040-413, Portugal; Research Centre in Sport Sciences, Health Sciences and Human Development, Vila Real 5001-801, Portugal
| | - Vitor Bilro
- Comprehensive Health Research Centre (CHRC), Departamento de Desporto e Saúde, Escola de Saúde e Desenvolvimento Humano, Universidade de Évora, Largo dos Colegiais 2, 7004-516, Évora 7000-727, Portugal
| | - Gabriel Lopes
- Comprehensive Health Research Centre (CHRC), Departamento de Desporto e Saúde, Escola de Saúde e Desenvolvimento Humano, Universidade de Évora, Largo dos Colegiais 2, 7004-516, Évora 7000-727, Portugal
| | - António Maia Rego
- Comprehensive Health Research Centre (CHRC), Departamento de Desporto e Saúde, Escola de Saúde e Desenvolvimento Humano, Universidade de Évora, Largo dos Colegiais 2, 7004-516, Évora 7000-727, Portugal
| | - José A Parraça
- Comprehensive Health Research Centre (CHRC), Departamento de Desporto e Saúde, Escola de Saúde e Desenvolvimento Humano, Universidade de Évora, Largo dos Colegiais 2, 7004-516, Évora 7000-727, Portugal
| | - Armando Manuel Mendonça Raimundo
- Comprehensive Health Research Centre (CHRC), Departamento de Desporto e Saúde, Escola de Saúde e Desenvolvimento Humano, Universidade de Évora, Largo dos Colegiais 2, 7004-516, Évora 7000-727, Portugal
| | - João Paulo Brito
- Sports Science School of Rio Maior, Polytechnic Institute of Santarém, Rio Maior 2040-413, Portugal; Life Quality Research Centre, Rio Maior 2040-413, Portugal; Research Centre in Sport Sciences, Health Sciences and Human Development, Vila Real 5001-801, Portugal
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3
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Hackett D, Ghayomzadeh M, Farrell S, Davies T, Sabag A. Influence of total repetitions per set on local muscular endurance: A systematic review with meta-analysis and meta-regression. Sci Sports 2022. [DOI: 10.1016/j.scispo.2021.11.002] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/18/2022]
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4
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Vargas-Molina S, Petro J, Romance R, Bonilla D, Schoenfeld B, Kreider R, Benítez-Porres J. Menstrual cycle-based undulating periodized program effects on body composition and strength in trained women: a pilot study. Sci Sports 2022. [DOI: 10.1016/j.scispo.2021.11.003] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/17/2022]
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Scarpelli MC, Nóbrega SR, Santanielo N, Alvarez IF, Otoboni GB, Ugrinowitsch C, Libardi CA. Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals. J Strength Cond Res 2022; 36:1153-1157. [PMID: 32108724 DOI: 10.1519/jsc.0000000000003558] [Citation(s) in RCA: 13] [Impact Index Per Article: 6.5] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
ABSTRACT Scarpelli, MC, Nóbrega, SR, Santanielo, N, Alvarez, IF, Otoboni, GB, Ugrinowitsch, C, and Libardi, CA. Muscle hypertrophy response is affected by previous resistance training volume in trained individuals. J Strength Cond Res 36(4): 1153-1157, 2022-The purpose of this study was to compare gains in muscle mass of trained individuals after a resistance training (RT) protocol with standardized (i.e., nonindividualized) volume (N-IND), with an RT protocol using individualized volume (IND). In a within-subject approach, 16 subjects had one leg randomly assigned to N-IND (22 sets·wk-1, based on the number of weekly sets prescribed in studies) and IND (1.2 × sets·wk-1 recorded in training logs) protocols. Muscle cross-sectional area (CSA) was assessed by ultrasound imaging at baseline (Pre) and after 8 weeks (Post) of RT, and the significance level was set at p < 0.05. Changes in the vastus lateralis CSA (difference from Pre to Post) were significantly higher for the IND protocol (p = 0.042; mean difference: 1.08 cm2; confidence interval [CI]: 0.04-2.11). The inferential analysis was confirmed by the CI of the effect size (0.75; CI: 0.03-1.47). Also, the IND protocol had a higher proportion of individuals with greater muscle hypertrophy than the typical error of the measurement (chi-square, p = 0.0035; estimated difference = 0.5, CI: 0.212-0.787). In conclusion, individualizing the weekly training volume of research protocols provides greater gains in muscle CSA than prescribing a group standard RT volume.
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Affiliation(s)
- Maíra C Scarpelli
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, SP, Brazil ; and
| | - Sanmy R Nóbrega
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, SP, Brazil ; and
| | - Natalia Santanielo
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, SP, Brazil ; and
| | - Ieda F Alvarez
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, SP, Brazil ; and
| | - Gabriele B Otoboni
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, SP, Brazil ; and
| | - Carlos Ugrinowitsch
- School of Physical Education and Sport, University of São Paulo, São Paulo, SP, Brazil
| | - Cleiton A Libardi
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, SP, Brazil ; and
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Mang ZA, Ducharme JB, Mermier C, Kravitz L, de Castro Magalhaes F, Amorim F. Aerobic Adaptations to Resistance Training: The Role of Time under Tension. Int J Sports Med 2022; 43:829-839. [PMID: 35088396 DOI: 10.1055/a-1664-8701] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/06/2023]
Abstract
Generally, skeletal muscle adaptations to exercise are perceived through a dichotomous lens where the metabolic stress imposed by aerobic training leads to increased mitochondrial adaptations while the mechanical tension from resistance training leads to myofibrillar adaptations. However, there is emerging evidence for cross over between modalities where aerobic training stimulates traditional adaptations to resistance training (e.g., hypertrophy) and resistance training stimulates traditional adaptations to aerobic training (e.g., mitochondrial biogenesis). The latter is the focus of the current review in which we propose high-volume resistance training (i.e., high time under tension) leads to aerobic adaptations such as angiogenesis, mitochondrial biogenesis, and increased oxidative capacity. As time under tension increases, skeletal muscle energy turnover, metabolic stress, and ischemia also increase, which act as signals to activate the peroxisome proliferator-activated receptor gamma coactivator 1-alpha, which is the master regulator of mitochondrial biogenesis. For practical application, the acute stress and chronic adaptations to three specific forms of high-time under tension are also discussed: Slow-tempo, low-intensity resistance training, and drop-set resistance training. These modalities of high-time under tension lead to hallmark adaptations to resistance training such as muscle endurance, hypertrophy, and strength, but little is known about their effect on traditional aerobic training adaptations.
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Affiliation(s)
- Zachary Aaron Mang
- Health, Exercise, and Sports Science, University of New Mexico, Albuquerque, United States
| | - Jeremy B Ducharme
- Health, Exercise, and Sports Science, University of New Mexico - Albuquerque, Albuquerque, United States
| | - Christine Mermier
- Health, Exercise, and Sports Science, University of New Mexico, Albuquerque, United States
| | - Len Kravitz
- Health, Exercise, and Sports Science, University of New Mexico, Albuquerque, United States
| | - Flavio de Castro Magalhaes
- Department of Physical Education, Federal University of the Jequitinhonha and Mucuri Valleys, Diamantina, Brazil
| | - Fabiano Amorim
- Health, Exercise, and Sports Science, University of New Mexico, Albuquerque, United States
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Baz-Valle E, Fontes-Villalba M, Santos-Concejero J. Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic Review. J Strength Cond Res 2021; 35:870-878. [DOI: 10.1519/jsc.0000000000002776] [Citation(s) in RCA: 18] [Impact Index Per Article: 6.0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel) 2021; 9:sports9020032. [PMID: 33671664 PMCID: PMC7927075 DOI: 10.3390/sports9020032] [Citation(s) in RCA: 76] [Impact Index Per Article: 25.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/26/2021] [Revised: 02/10/2021] [Accepted: 02/15/2021] [Indexed: 12/16/2022] Open
Abstract
Loading recommendations for resistance training are typically prescribed along what has come to be known as the “repetition continuum”, which proposes that the number of repetitions performed at a given magnitude of load will result in specific adaptations. Specifically, the theory postulates that heavy load training optimizes increases maximal strength, moderate load training optimizes increases muscle hypertrophy, and low-load training optimizes increases local muscular endurance. However, despite the widespread acceptance of this theory, current research fails to support some of its underlying presumptions. Based on the emerging evidence, we propose a new paradigm whereby muscular adaptations can be obtained, and in some cases optimized, across a wide spectrum of loading zones. The nuances and implications of this paradigm are discussed herein.
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Affiliation(s)
- Brad J. Schoenfeld
- Department of Health Sciences, CUNY Lehman College, Bronx, NY 10468, USA; (D.W.V.E.); (D.L.P.)
- Correspondence:
| | - Jozo Grgic
- Institute for Health and Sport, Victoria University, Melbourne, VIC 8001, Australia;
| | - Derrick W. Van Every
- Department of Health Sciences, CUNY Lehman College, Bronx, NY 10468, USA; (D.W.V.E.); (D.L.P.)
| | - Daniel L. Plotkin
- Department of Health Sciences, CUNY Lehman College, Bronx, NY 10468, USA; (D.W.V.E.); (D.L.P.)
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9
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Costa BDDV, Kassiano W, Nunes JP, Kunevaliki G, Castro-E-Souza P, Rodacki A, Cyrino LT, Cyrino ES, Fortes LDS. Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy? Int J Sports Med 2021; 42:803-811. [PMID: 33440446 DOI: 10.1055/a-1308-3674] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/22/2022]
Abstract
The study aimed to compare the effect of performing the same or different exercises for a muscle group on resistance training (RT) sessions on muscle hypertrophy at different sites along muscle length. Twenty-two detrained men (23.3±4.1 years) were randomly allocated to the following groups: a group that performed the same exercises in all training sessions (N-VAR=11) or one that varied the exercises for the same muscle groups (VAR=11). All were submitted to 3 weekly sessions for nine weeks. Muscle thickness was assessed at the proximal, middle, and distal sites of the lateral and anterior thigh, elbow flexors, and extensors by B-mode ultrasound. The VAR group significantly increased all the sites analyzed (P<0.05). Furthermore, the proximal site of the lateral thigh showed a larger relative increase when compared to the middle site (P<0.05). In contrast, the N-VAR group were not revealed significant improvements only for the middle site of the lateral thigh and the proximal site of the elbow flexors (P>0.05). Our results suggest that to perform different resistance exercises can induce hypertrophy of all sites assessed in detrained young men.
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Affiliation(s)
| | - Witalo Kassiano
- Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | - João Pedro Nunes
- Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | - Gabriel Kunevaliki
- Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | - Pâmela Castro-E-Souza
- Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | - Andre Rodacki
- Department of Physical Education, Federal University of Paraná, Curitiba, Brazil
| | - Letícia Trindade Cyrino
- Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | - Edilson S Cyrino
- Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
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10
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Kataoka R, Vasenina E, Loenneke J, Buckner SL. Periodization: Variation in the Definition and Discrepancies in Study Design. Sports Med 2021; 51:625-651. [PMID: 33405190 DOI: 10.1007/s40279-020-01414-5] [Citation(s) in RCA: 8] [Impact Index Per Article: 2.7] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 12/20/2020] [Indexed: 02/07/2023]
Abstract
Over the past several decades, periodization has been widely accepted as the gold standard of training theory. Within the literature, there are numerous definitions for periodization, which makes it difficult to study. When examining the proposed definitions and related studies on periodization, problems arise in the following domains: (1) periodization has been proposed to serve as the macro-management of the training process concerning the annual plan, yet research on long-term effects is scarce; (2) periodization and programming are being used interchangeably in research; and (3) training is not periodized alongside other stressors such as sport (i.e., only resistance training is being performed without the inclusion of sport). Overall, the state of the literature suggests that the inability to define periodization makes the statement of its superiority difficult to experimentally test. This paper discusses the proposed definitions of periodization and the study designs which have been employed to examine the concept.
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Affiliation(s)
- Ryo Kataoka
- USF Muscle Lab, Exercise Science Program, University of South Florida, Tampa, FL, USA
| | - Ecaterina Vasenina
- USF Muscle Lab, Exercise Science Program, University of South Florida, Tampa, FL, USA
| | - Jeremy Loenneke
- Department of Health, Exercise Science, and Recreation Management, Kevser Ermin Applied Physiology Laboratory, The University of Mississippi, University, MS, USA
| | - Samuel L Buckner
- USF Muscle Lab, Exercise Science Program, University of South Florida, Tampa, FL, USA.
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11
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Chaves TS, Pires de Campos Biazon TM, Marcelino Eder Dos Santos L, Libardi CA. Effects of resistance training with controlled versus self-selected repetition duration on muscle mass and strength in untrained men. PeerJ 2020; 8:e8697. [PMID: 32185108 PMCID: PMC7061915 DOI: 10.7717/peerj.8697] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/03/2019] [Accepted: 02/06/2020] [Indexed: 01/17/2023] Open
Abstract
The aim of this study was to compare the effect of self-selected repetition duration (SELF), with and without volume load (VL) equalized with controlled repetition duration (CON) on muscle strength and hypertrophy in untrained males. We used a within-subjects design in which 20 volunteers (age: 24.7 ± 2.9 years) had one leg randomly assigned to CON (i.e., 2 s concentric, 2 s eccentric) and the other to SELF or to self-selected repetition duration with equalized volume load (SELF-EV). One repetition maximum (1-RM) and muscle cross-sectional area (CSA) were measured at baseline (Pre) and after (Post) resistance training (RT; 2×/wk for 8 weeks). For the main study variables (1-RM and muscle CSA), a mixed-model analysis was performed, assuming repetition duration (SELF, SELF-EV and CON), and time (Pre and Post) as fixed factors and the subjects as random factor for each dependent variable (1-RM and CSA). All RT protocols showed significant increases in values of 1-RM from Pre (CON: 73.7 ± 17.6 kg; SELF: 75.9 ± 17.7 kg; and SELF-EV: 72.6 ± 16.9 kg) to Post (CON: 83.4 ± 19.9 kg, effect size (ES): 0.47; SELF: 84 ± 19.1 kg, ES: 0.43; and SELF-EV: 83.2 ± 19.9 kg, ES: 0.57, P < 0.0001). Muscle CSA values increased for all protocols from Pre (CON: 12.09 ± 3.14 cm2; SELF: 11.91 ± 3.71 cm2; and SELF-EV: 11.93 ± 2.32 cm2) to Post (CON: 13.03 ± 3.25 cm2, ES: 0.29; SELF: 13.2 ± 4.16 cm2, ES: 0.32; and SELF-EV: 13.2 ± 2.35 cm2, ES: 0.53, P < 0.0001). No significant differences between protocols were found for both 1-RM and CSA (P > 0.05). Performing RT with SELF, regardless of VL, was equally effective in inducing increases in muscle strength and hypertrophy compared to CON in untrained men.
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Affiliation(s)
- Talisson Santos Chaves
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos-UFSCar, São Carlos, São Paulo, Brazil
| | - Thaís Marina Pires de Campos Biazon
- Laboratory of Cardiopulmonary Physiotherapy-LACAP, Department of Physiotherapy, Federal University of São Carlos-UFSCar, São Carlos, São Paulo, Brazil
| | - Lucas Marcelino Eder Dos Santos
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos-UFSCar, São Carlos, São Paulo, Brazil
| | - Cleiton Augusto Libardi
- MUSCULAB-Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos-UFSCar, São Carlos, São Paulo, Brazil
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12
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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] [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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13
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Angleri V, Soligon SD, da Silva DG, Bergamasco JGA, Libardi CA. Suspension Training: A New Approach to Improve Muscle Strength, Mass, and Functional Performances in Older Adults? Front Physiol 2020; 10:1576. [PMID: 31998143 PMCID: PMC6966604 DOI: 10.3389/fphys.2019.01576] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/19/2019] [Accepted: 12/16/2019] [Indexed: 12/15/2022] Open
Affiliation(s)
- Vitor Angleri
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
| | - Samuel Domingos Soligon
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
| | - Deivid Gomes da Silva
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
| | - João Guilherme Almeida Bergamasco
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
| | - Cleiton Augusto Libardi
- MUSCULAB - Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
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Baz-Valle E, Schoenfeld BJ, Torres-Unda J, Santos-Concejero J, Balsalobre-Fernández C. The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLoS One 2019; 14:e0226989. [PMID: 31881066 PMCID: PMC6934277 DOI: 10.1371/journal.pone.0226989] [Citation(s) in RCA: 13] [Impact Index Per Article: 2.6] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/19/2019] [Accepted: 12/09/2019] [Indexed: 01/24/2023] Open
Abstract
Background The objective of the present study was to compare the effects of a traditional resistance training program (fixed exercises and repetition ranges) to a resistance training program where exercises and repetition ranges were randomized on a session-by-session basis on markers of muscular adaptations and intrinsic motivation. Methods Twenty-one resistance trained men were randomized to perform an 8-week resistance training program using either a fixed exercise selection (CON) or having exercises randomly varied each session via a computerized app. Both groups performed 3 sets of 6 exercises, with training carried out 4 times per week. Results Both conditions promoted large, statistically significant increases in the bench press and back-squat 1 repetition maximum without differences between groups. Muscle thickness (MT) measures for the individual quadriceps showed large, statistically significant increases in of the vastus lateralis and rectus femoris for both conditions, with no observed between-group differences. Although no between-group in MT were noted for the vastus intermedius, only the CON displayed significant increases from baseline. Participants in EXP showed a significant, moderate improvement in the intrinsic motivation to training, while participants in the CON group presented non-significant decreases in this variable. Conclusions Varying exercise selection had a positive effect on enhancing motivation to train in resistance-trained men, while eliciting similar improvements in muscular adaptations.
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Affiliation(s)
- Eneko Baz-Valle
- Department of Physical Education and Sport, University of the Basque Country UPV/EHU, Vitoria-Gasteiz, Spain
| | | | - Jon Torres-Unda
- Department of Physiology, Faculty of Medicine and Nursing, University of the Basque Country UPV/EHU, Vitoria-Gasteiz, Spain
| | - Jordan Santos-Concejero
- Department of Physical Education and Sport, University of the Basque Country UPV/EHU, Vitoria-Gasteiz, Spain
| | - Carlos Balsalobre-Fernández
- Department of Physical Education, Sport and Human Movement, Autonomous Univerisity of Madrid, Madrid, Spain
- * E-mail:
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Damas F, Angleri V, Phillips SM, Witard OC, Ugrinowitsch C, Santanielo N, Soligon SD, Costa LAR, Lixandrão ME, Conceição MS, Libardi CA. Myofibrillar protein synthesis and muscle hypertrophy individualized responses to systematically changing resistance training variables in trained young men. J Appl Physiol (1985) 2019; 127:806-815. [DOI: 10.1152/japplphysiol.00350.2019] [Citation(s) in RCA: 22] [Impact Index Per Article: 4.4] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/16/2022] Open
Abstract
The manipulation of resistance training (RT) variables is used among athletes, recreational exercisers, and compromised populations (e.g., elderly) attempting to potentiate muscle hypertrophy. However, it is unknown whether an individual’s inherent predisposition dictates the RT-induced muscle hypertrophic response. Resistance-trained young [26 (3) y] men ( n = 20) performed 8 wk unilateral RT (2 times/wk), with 1 leg randomly assigned to a standard progressive RT [control (CON)] and the contralateral leg to a variable RT (VAR; modulating exercise load, volume, contraction type, and interset rest interval). The VAR leg completed all 4 RT variations every 2 wk. Bilateral vastus lateralis cross-sectional area (CSA) was measured, pre- and post-RT and acute integrated myofibrillar protein synthesis (MyoPS) rates were assessed at rest and over 48 h following the final RT session. Muscle CSA increase was similar between CON and VAR ( P > 0.05), despite higher total training volume (TTV) in VAR ( P < 0.05). The 0–48-h integrated MyoPS increase postexercise was slightly greater for VAR than CON ( P < 0.05). All participants were considered “responders” to RT, although none benefited to a greater extent from a specific protocol. Between-subjects variability (MyoPS, 3.30%; CSA, 37.8%) was 40-fold greater than the intrasubject (between legs) variability (MyoPS, 0.08%; CSA, 0.9%). The higher TTV and greater MyoPS response in VAR did not translate to a greater muscle hypertrophic response. Manipulating common RT variables elicited similar muscle hypertrophy than a standard progressive RT program in trained young men. Intrinsic individual factors are key determinants of the MyoPS and change in muscle CSA compared with extrinsic manipulation of common RT variables. NEW & NOTEWORTHY Systematically manipulating resistance training (RT) variables during RT augments the stimulation of myofibrillar protein synthesis (MyoPS) and training volume but fails to potentiate muscle hypertrophy compared with a standard progressive RT. Any modest further MyoPS increase and higher training volumes do not reflect in a greater hypertrophic response. Between-subject variability was 40-fold greater than the variability promoted by extrinsic manipulation of RT variables, indicating that individual intrinsic factors are stronger determinants of the hypertrophic response.
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Affiliation(s)
- Felipe Damas
- MUSCULAB–Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
| | - Vitor Angleri
- MUSCULAB–Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
| | | | - Oliver C. Witard
- Centre for Human and Applied Physiological Sciences, School of Basic and Medical Biosciences, Faculty of Life Sciences and Medicine, King’s College London, London, United Kingdom
| | - Carlos Ugrinowitsch
- School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
| | - Natalia Santanielo
- MUSCULAB–Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
| | - Samuel D. Soligon
- MUSCULAB–Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
| | - Luiz A. R. Costa
- School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
| | - Manoel E. Lixandrão
- School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
| | - Miguel S. Conceição
- School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
| | - Cleiton A. Libardi
- MUSCULAB–Laboratory of Neuromuscular Adaptations to Resistance Training, Department of Physical Education, Federal University of São Carlos, São Carlos, Brazil
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Vargas S, Petro JL, Romance R, Bonilla DA, Florido MÁ, Kreider RB, Schoenfeld BJ, Benítez-Porres J. Comparison of changes in lean body mass with a strength- versus muscle endurance-based resistance training program. Eur J Appl Physiol 2019; 119:933-940. [DOI: 10.1007/s00421-019-04082-0] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.2] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/11/2018] [Accepted: 01/17/2019] [Indexed: 11/30/2022]
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17
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Evans JW. Periodized Resistance Training for Enhancing Skeletal Muscle Hypertrophy and Strength: A Mini-Review. Front Physiol 2019; 10:13. [PMID: 30728780 PMCID: PMC6351492 DOI: 10.3389/fphys.2019.00013] [Citation(s) in RCA: 29] [Impact Index Per Article: 5.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/12/2018] [Accepted: 01/08/2019] [Indexed: 01/03/2023] Open
Abstract
Prescribing the proper resistance training (RT) program is critical to optimize skeletal muscle hypertrophy and strength. Periodization is a strategy that entails planned manipulations of training variables to maximize fitness adaptations while minimizing the risk of overtraining. Multiple meta-analyses have shown periodized RT to be superior to non-periodized RT for enhancing muscular strength. These findings are consistent irrespective of training status or training volume. Both the linear model and the undulating model are effective for enhancing strength, although a greater benefit might be achieved through the undulating model. Despite the suggested superiority of periodized RT for strength development, some authors suggest that this might be a consequence of the study designs employed rather than the nature of periodized training. In addition, several limitations exist in the periodization literature, making it difficult to accurately assess the efficacy of periodized RT. With regard to enhancing skeletal muscle hypertrophy, both the undulating model and the linear model appear equally effective; however, this conclusion can only be generalized to untrained populations. When comparing periodized RT to non-periodized RT programs, the research is unclear on whether periodized RT is necessary to maximize skeletal muscle hypertrophy.
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18
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Should resistance training programs aimed at muscular hypertrophy be periodized? A systematic review of periodized versus non-periodized approaches. Sci Sports 2018. [DOI: 10.1016/j.scispo.2017.09.005] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/19/2022]
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19
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Howe LP, Read P, Waldron M. Muscle Hypertrophy: A Narrative Review on Training Principles for Increasing Muscle Mass. Strength Cond J 2017. [DOI: 10.1519/ssc.0000000000000330] [Citation(s) in RCA: 10] [Impact Index Per Article: 1.4] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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20
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Grgic J, Mikulic P, Podnar H, Pedisic Z. Effects of linear and daily undulating periodized resistance training programs on measures of muscle hypertrophy: a systematic review and meta-analysis. PeerJ 2017; 5:e3695. [PMID: 28848690 PMCID: PMC5571788 DOI: 10.7717/peerj.3695] [Citation(s) in RCA: 18] [Impact Index Per Article: 2.6] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/14/2017] [Accepted: 07/25/2017] [Indexed: 12/22/2022] Open
Abstract
Background Periodization is an important component of resistance training programs. It is meant to improve adherence to the training regimen, allow for constant progression, help in avoiding plateaus, and reduce occurrence and severity of injuries. Previous findings regarding the effects of different periodization models on measures of muscle hypertrophy are equivocal. To provide a more in-depth look at the topic, we undertook a systematic review of the literature and a meta-analysis of intervention trials comparing the effects of linear periodization (LP) and daily undulating periodization (DUP) resistance training programs on muscle hypertrophy. Materials and Methods A comprehensive literature search was conducted through PubMed/MEDLINE, Scopus, Web of Science, SPORTDiscus, Networked Digital Library of Theses and Dissertations (NDLTD) and Open Access Theses and Dissertations (OATD). Results The pooled standardized mean difference (Cohen’s d) from 13 eligible studies for the difference between the periodization models on muscle hypertrophy was −0.02 (95% confidence interval [−0.25, 0.21], p = 0.848). Conclusions The meta-analysis comparing LP and DUP indicated that the effects of the two periodization models on muscle hypertrophy are likely to be similar. However, more research is needed in this area, particularly among trained individuals and clinical populations. Future studies may benefit from using instruments that are more sensitive for detecting changes in muscle mass, such as ultrasound or magnetic resonance imaging.
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Affiliation(s)
- Jozo Grgic
- Institute of Sport, Exercise and Active Living (ISEAL), Victoria University, Melbourne, Australia
| | - Pavle Mikulic
- University of Zagreb, Faculty of Kinesiology, Zagreb, Croatia
| | - Hrvoje Podnar
- University of Zagreb, Faculty of Kinesiology, Zagreb, Croatia
| | - Zeljko Pedisic
- Institute of Sport, Exercise and Active Living (ISEAL), Victoria University, Melbourne, Australia
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Ribeiro AS, Schoenfeld BJ, Souza MF, Tomeleri CM, Silva AM, Teixeira DC, Sardinha LB, Cyrino ES. Resistance training prescription with different load-management methods improves phase angle in older women. Eur J Sport Sci 2017; 17:913-921. [PMID: 28394730 DOI: 10.1080/17461391.2017.1310932] [Citation(s) in RCA: 30] [Impact Index Per Article: 4.3] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/06/2023]
Affiliation(s)
- Alex S. Ribeiro
- Center for Research in Health Sciences, University of Northern Paraná, Londrina, Brazil
- Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | | | - Mariana F. Souza
- Physical Education Department, Universidade Federal do Vale do São Francisco, Petrolina, Brazil
| | - Crisieli M. Tomeleri
- Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | - Analiza M. Silva
- Exercise and Health Laboratory, CIPER, Faculty of Human Kinetics, Universidade de Lisboa, Lisbon, Portugal
| | - Denílson C. Teixeira
- Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
| | - Luís B. Sardinha
- Exercise and Health Laboratory, CIPER, Faculty of Human Kinetics, Universidade de Lisboa, Lisbon, Portugal
| | - Edilson S. Cyrino
- Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil
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22
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Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men. Eur J Appl Physiol 2017; 117:359-369. [DOI: 10.1007/s00421-016-3529-1] [Citation(s) in RCA: 28] [Impact Index Per Article: 4.0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/28/2016] [Accepted: 12/28/2016] [Indexed: 01/08/2023]
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