Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths

Comparison Between Shoulder Flexed and Extended Positions in Elbow Flexion Resistance Training on Regional Hypertrophy and Maximum Strength: Preacher versus Bayesian Cable Curls

In the present study, the effects of resistance training on regional hypertrophy and maximum strength of the elbow flexor muscles were compared between elbow flexion exercises performed with different shoulder joint angles (∼50° of flexion vs. extension) while matched for resistance profiles. In a within-subject design, 15 young men (25.6 ± 2.1 y; 77.3 ± 6.8 kg; 175.1 ± 5.7 cm) underwent a resistance training program twice a week for 10 weeks (3-5 sets, 8-12RM), and their arms were dominant-side balanced, randomly assigned to one of the two conditions according to elbow flexion exercises: unilateral cable curl with shoulder flexed (Preacher curl; PREA) or unilateral cable curl with shoulder extended (Bayesian curl; BAYE). B-mode ultrasound imaging was used to measure changes in muscle thickness of the biceps brachii and brachialis at proximal, mid, and distal arm regions, and one-repetition maximum tests were completed in each respective trained exercise before and after training. Both conditions showed significant increases in muscle thickness (p < 0.05) with no significant differences between them (p > 0.05) across the biceps brachii proximal, mid, and distal regions (relative change [Hedges' g effect size]; PREA: 6%[0.51], 7%[0.49], 7%[0.53]; BAYE: 9%[0.73], 9%[0.62], 9%[0.62]) and brachialis (PREA: 10%[0.72]; BAYE: 8%[0.65]). Similarly, significant improvements in maximum strength were observed (p < 0.05), with equivalent results between conditions (PREA: 28%[0.85], BAYE: 37%[1.22]; equivalence testing, p-values = 0.061, 0.637). In conclusion, the shoulder joint angle does not seem to affect muscle hypertrophy and maximum strength gains after different elbow flexion exercises matched for resistance profiles.

Distinct muscle growth and strength adaptations after preacher and incline biceps curls

We compared performing preacher and incline biceps curls on changes in elbow flexor muscle size and strength. This was a between-group repeated measure randomized trial. Sixty-three young women performed the preacher biceps curl (n=30) or the incline biceps curl (n=33) for 8 weeks, twice a week. We measured the muscle thickness of elbow flexors at the proximal, middle, and distal sites. We assessed the muscle strength using three repetition maximum tests in the preacher curl and the incline curl. We observed a greater increase in the proximal elbow flexor thickness in the incline biceps curl compared to the preacher biceps curl (mean difference=0.08 cm [95% confidence interval: 0.02, 0.13 cm]). We observed a greater increase in the distal elbow flexor thickness in the preacher biceps curl compared to the incline biceps curl (mean difference=0.10 cm [95%CI: 0.04, 0.15 cm]). The preacher biceps curl showed a greater increase in three repetition maximum tests in the preacher curl (mean difference=1.88 kg [95%CI: 1.14, 2.62 kg]). The incline biceps curl showed a greater increase in three repetition maximum tests in the incline biceps curl (mean difference=0.86 kg [95%CI: 0.10, 1.62 kg]). Our findings suggest regional differences in muscle growth induced by the preacher and incline biceps curls. Strength gains appear to follow the principle of specificity.

Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals

Purpose

Resistance training using different ranges of motion may produce varying effects on musclular adaptations. The purpose of this study was to compare the effects of lengthened partial repetitions (LPs) vs. full range of motion (ROM) resistance training (RT) on muscular adaptations.

Methods

In this within-participant study, thirty healthy, resistance-trained participants had their upper extremities randomly assigned to either a lengthened partial or full ROM condition; all other training variables were equivalent between limbs. The RT intervention was an 8-week program targeting upper-body musculature. Training consisted of two training sessions per week, with four exercises per session and four sets per exercise. Muscle hypertrophy of the elbow flexors and elbow extensors was evaluated using B-mode ultrasonography at 45% and 55% of humeral length. Muscle strength-endurance was assessed using a 10-repetition-maximum test on the lat pulldown exercise, both with a partial and full ROM. Data analysis employed a Bayesian framework with inferences made from posterior distributions and the strength of evidence for the existence of a difference through Bayes factors.

Results

Both muscle thickness and unilateral lat pulldown 10-repetition-maximum improvements were similar between the two conditions. Results were consistent across outcomes with point estimates close to zero, and Bayes factors (0.16 to 0.3) generally providing "moderate" support for the null hypothesis of equal improvement across interventions.

Conclusions

Trainees seeking to maximize muscle size should likely emphasize the stretched position, either by using a full ROM or LPs during upper-body resistance training. For muscle strength-endurance, our findings suggest that LPs and full ROM elicit similar adaptations.

The effects of hip flexion angle on quadriceps femoris muscle hypertrophy in the leg extension exercise

This study compared the effects of 90° versus 40° hip flexion in the leg extension exercise on quadriceps femoris muscle hypertrophy. Twenty-two untrained men completed a ten-week intervention comprising two resistance training sessions per week. A within-participant design was used, with the lower limb side randomly allocated to the 40 or 90° condition. Muscle thickness of distal and proximal rectus femoris and vastus lateralis was quantified via ultrasound. Data were analysed within a Bayesian framework including univariate and multivariate mixed effect models with random effects to account for the within participant design. Differences between conditions were estimated as average treatment effects (ATE) and inferences were made based on posterior distributions and Bayes Factors (BF). Results indicated a greater hypertrophic response in the rectus femoris for the 40° condition, with "extreme" evidence supporting a hypertrophic response favouring the 40° hip angle for the rectus femoris (BF > 100; p(Distal/ATE & Proximal/ATE >0) > 0.999), and "strong" evidence supporting no difference in hypertrophic response for the vastus lateralis (BF = 0.07). Therefore, both conditions could be viable options for increasing quadriceps femoris hypertrophy. However, when training for maximizing rectus femoris hypertrophy among untrained men, we suggest training with a reduced hip flexion in the leg extension exercise.

The effects of plyometric versus resistance training on running economy and 5-km running time in middle-aged recreational runners

The effects of plyometric training (PT) versus resistance training (RT) on running economy and performance are unclear, especially in middle-aged recreational runners. We examined (1) the efficacy of PT versus RT on running economy and performance in middle-aged recreational runners and (2) the relationships between the main training outcomes. Twenty middle-aged recreational runners were randomly allocated to a PT or RT group (n = 10/group). Training was conducted twice/week for 10 weeks combined with daily running. PT included the countermovement jump (CMJ), rebound jump, hurdle hop, and drop jump. RT consisted of leg press, leg curl, and calf raise with 50%-90% of one-repetition maximum (1RM). Before and after the intervention, 1RM of the three lifting tasks, CMJ and drop jump performances, oxygen cost at 8-12 km/h, and 5 km running time were assessed. PT enhanced 1RM of leg curl only (8.5% and p = 0.007), whereas RT increased 1RM of the three lifting tasks (19.0%-21.1% and p < 0.001). Both groups improved CMJ height (6.4%-8.3% and p = 0.016) and drop jump performance (height: 9.7%-19.4%, p = 0.005, height/contact time: 11.4%-26.3% and p = 0.009) and oxygen cost regardless of running velocity (2.0% and p = 0.001) without significant group differences. However, neither group changed the 5-km running time (p ≥ 0.259). A significant correlation was found between the changes in calf raise 1RM and oxygen cost (r = -0.477 and p = 0.046) but not between the other measured variables. These results suggest that for middle-aged recreational runners, PT and RT can similarly improve running economy albeit not necessarily the 5-km running time, and enhancing plantarflexion strength may particularly contribute to improving running economy.

Effects of Postural Conditions During Magnetic Resonance Imaging on Thigh Muscle Size

Magnetic resonance imaging (MRI) is the gold standard for measuring muscle size. However, postural conditions for thigh musculature have not been standardized across studies, with some employing supine or prone positions and the thigh either placed on the examination table or suspended to avoid contact. In either case, the thigh is compressed or sagged by gravity, potentially affecting muscle size. This study aimed to examine the effects of postural conditions on thigh muscle size. Twenty Olympic-style weightlifters and 20 untrained controls (10 men and 10 women in each group) underwent 3-Tesla MRI in the supine and prone positions, with the thigh in compressed and suspended conditions to determine the maximal anatomical cross-sectional area (ACSAmax) and muscle volume of 15 thigh muscle groups/individual muscles. Postural conditions changed the ACSAmax of the quadriceps (range of postural-related changes: 1.0%-7.9%), hamstrings (0.8%-19.1%), and adductors (2.4%-19.2%). Regardless of measurement position, the total volume of thigh muscles decreased under compressed conditions (0.6%-3.8%). Quadriceps and adductors decreased in muscle volume under compressed conditions (0.9%-4.0% and 0.8%-6.6%), while hamstrings increased (1.4%-9.3%). Male weightlifters, who possessed the largest thigh muscle volume, showed greater postural-related changes in the muscle volume of quadriceps, hamstrings, and adductors than the other subgroups. Therefore, postural conditions during MRI substantially change thigh muscle size, and the magnitude of the change depends on muscle size. Our results provide in vivo evidence of the compressive behavior of thigh muscles and a new technical perspective for assessing thigh muscle size.

Similar Regional Hypertrophy of the Elbow Flexor Muscles in Response to Low-Load Training With Vascular Occlusion at Short Versus Long Muscle Lengths

BACKGROUND

The regional hypertrophy response of elbow flexor muscles was compared after unilateral elbow flexion training in extended versus flexed shoulder position under vascular occlusion, which can induce muscle hypertrophy in the absence of muscle damage-induced edema/swelling.

HYPOTHESIS

Hypertrophy of elbow flexor muscles would be greater in extended compared with flexed shoulder position.

STUDY DESIGN

Randomized within-subject trial.

LEVEL OF EVIDENCE

Level 2.

METHODS

A total of 21 resistance-trained men (age, 25 ± 5 years; height, 1.78 ± 0.07 m; weight, 79.3 ± 13.1 kg) performed unilateral elbow flexions with one shoulder extended/elbow flexor muscles lengthened/long muscle length (LONG) and the other flexed/elbow flexor muscles shortened/short muscle length (SHORT) under a low-load (30% 1-repetition maximum) vascular occlusion training regimen (15 repetitions per set, 4 sets per session, 4 sessions per week for 3 weeks, using 80% of vascular occlusion pressure). Magnetic resonance imaging measured elbow flexor muscles cross-sectional area (EFCSA) pre- and post-training at 45%, 65%, and 85% of humerus length.

RESULTS

EFCSA significantly increased in both SHORT (P = 0.04) and LONG (P = 0.05) at 45% and 85% lengths (P < 0.01 for both). Changes in EFCSA between SHORT and LONG were statistically similar at the 45% (+6.20% vs +5.08%; Cohen d = 0.006; P = 0.98), 65% (+5.91% vs +3.83%, Cohen d = 0.28, P = 0.30), and 85% lengths (+8.51% vs +7.38%, Cohen d = 0.18,P = 0.56).

CONCLUSION

Muscle hypertrophy of the elbow flexor muscles displayed a similar behavior after low-load elbow flexion training with vascular occlusion performed in the extended versus flexed shoulder position.

CLINICAL RELEVANCE

Therapists, clinicians, and coaches may choose elbow flexion exercises expecting to achieve similar results for hypertrophy in this muscle group, such that exercise selection may rely on availability of equipment in the training room or personal preference.

Muscle Hypertrophy and Strength Adaptations to Systematically Varying Resistance Exercises

We compared the effects of varied and constant resistance exercises on muscular adaptations in young women. Seventy young women (21.8 ± 3.4 yrs, 62.0 ± 12.3 kg, 162.3 ± 5.7 cm) were randomly divided into two groups: constant resistance exercises (CON-RE, n = 38) or varied resistance exercises (VAR-RE, n = 32). The resistance training (RT) was performed thrice a week over 10 weeks. CON-RE performed a 45º leg press and stiff-leg deadlift in every training session, while VAR-RE performed 45º leg press and stiff-leg deadlift in the first training session of the week, hack squat and prone leg curl in the second, and Smith machine squat and seated-leg curl in the third. Both groups performed two sets of 10-15 repetitions maximum per resistance exercise. We measured the muscle thickness of the thigh's anterior, lateral, and posterior aspects by ultrasonography at different muscle sites (proximo-distal). Muscular strength was analyzed from the one-repetition maximum (1RM) tests in the 45° leg press and leg extension (non-trained exercise). The muscle thickness increased similarly in both groups for all muscles and sites (CON-RE: +7.8-17.7% vs. VAR-RE: +7.5-19.3%, p > .05). The 1RM increased similarly in both groups (CON-RE: +24.4-32.1% vs. VAR-RE: +29.0-30.1%, p > .05). Both RT routines resulted in virtually similar muscular strength gains and hypertrophy. Therefore, both strategies should be considered for the improvement of strength and muscle growth.

Hamstrings Hypertrophy Is Specific to the Training Exercise: Nordic Hamstring versus Lengthened State Eccentric Training

INTRODUCTION

The hamstring muscles play a crucial role in sprint running but are also highly susceptible to strain injuries, particularly within the biceps femoris long head (BFlh). This study compared the adaptations in muscle size and strength of the knee flexors, as well as BFlh muscle and aponeurosis size, after two eccentrically focused knee flexion training regimes: Nordic hamstring training (NHT) vs lengthened state eccentric training (LSET, isoinertial weight stack resistance in an accentuated hip-flexed position) vs habitual activity (no training controls: CON).

METHODS

Forty-two healthy young males completed 34 sessions of NHT or LSET over 12 wk or served as CON ( n = 14/group). Magnetic resonance imaging-measured muscle volume of seven individual knee flexors and BFlh aponeurosis area, and maximum knee flexion torque during eccentric, concentric, and isometric contractions were assessed pre- and post-training.

RESULTS

LSET induced greater increases in hamstrings (+18% vs +11%) and BFlh (+19% vs +5%) muscle volumes and BFlh aponeurosis area (+9% vs +3%) than NHT (all P ≤ 0.001), with no changes after CON. There were distinctly different patterns of hypertrophy between the two training regimes, largely due to the functional role of the muscles; LSET was more effective for increasing the size of knee flexors that also extend the hip (2.2-fold vs NHT), whereas NHT increased the size of knee flexors that do not extend the hip (1.9-fold vs LSET; both P ≤ 0.001). Changes in maximum eccentric torque differed only between LSET and CON (+17% vs +4%; P = 0.009), with NHT (+11%) inbetween.

CONCLUSIONS

These results suggest that LSET is superior to NHT in inducing overall hamstrings and BFlh hypertrophy, potentially contributing to better sprint performance improvements and protection against hamstring strain injuries than NHT.

A Survey of Resistance Training Practices Among Physique Competitors During Peak Week

ABSTRACT

Homer, KA, Cross, MR, and Helms, ER. A survey of resistance training practices among physique competitors during peak week. J Strength Cond Res 38(10): 1745-1752, 2024-Physique athletes are ranked by their on-stage presentation of muscle size, proportionality, and leanness. To acutely maximize muscle size, competitors manipulate resistance training (RT) variables in the days before the contest, commonly referred to as peak week (PW). Resistance training manipulations during PW may act synergistically with nutrition strategies such as carbohydrate loading. However, because little information exists on changes made to RT during PW, the purpose of this research was to determine the current practices of physique athletes and whether competitor characteristics were predictive of the RT variables manipulated. A total of 104 responses to the RT section of a survey on PW nutrition and training were analyzed through a series of multiple logistic regression models to examine the relationship between RT manipulations and competitor characteristics. Furthermore, to determine the magnitude of differences between PW and the week before PW (WBPW) for these variables, a McNemar-Bowker test, paired t-tests, and Wilcoxon signed-rank tests were conducted for nominal, continuous, and discrete outcomes, respectively. For all statistical analyses, p <0.05 was deemed significant. Competitors generally adjusted RT in a variety of ways, where proximity-to-failure was the most frequently manipulated and training frequency was the least; however, no competitor characteristic predicted any of the RT variables manipulated. Within those who manipulated RT variables during PW, frequency, volume, and intensity decreased while repetition ranges of compound exercises increased, empirically confirming that competitors seek to reduce training stress during PW. Such findings can be incorporated in future experimental designs examining the efficacy of peaking strategies to enhance the generalizability of results.

Relationship between hamstring strength and hop performance at 8 and 12 months after ACL reconstruction with hamstring tendon autografts

BACKGROUND

The relationship between hamstring strength and hop performance after anterior cruciate ligament (ACL) reconstruction with hamstring tendon (HT) autografts has not been well elucidated. The aim was to investigate the relationship between eccentric hamstring strength, assessed with the NordBord, and concentric hamstring strength, assessed with the Biodex, with hop performance at 8 and 12 months after ACL reconstruction.

METHODS

Registry study. Patients ≥ 16 years who had undergone primary ACL reconstruction with HT autograft, followed by muscle strength and hop tests at 8 and 12 months were included. Correlations of the relative hamstring strength (Nm/kg or N/kg) and limb symmetry index (LSI) with hop performance were analyzed. Pearson's correlation coefficient, and coefficient of determination (r2) were used for statistical analysis.

RESULTS

A total of 90 patients were included, of which 48 (53%) were women. The mean age at ACL reconstruction was 27.0 ± 8.0 years. Relative hamstring strength had significant positive correlations with hop performance, ranging from r = 0.25-0.66, whereas hamstring strength LSI had significant positive correlations which ranged from r = 0.22-0.37 at 8 and 12 months after ACL reconstruction. At 12 months, the relative hamstring strength in the Biodex explained 32.5-43.6% of the hop performance in vertical hop height, hop for distance relative to height, and the total number of side hops, whereas the relative hamstring strength in the NordBord explained 15.2-23.0% of the hop performance.

CONCLUSION

The relative hamstring strength in the Biodex test explained 32.5-43.6% of the hop performance, whereas the relative hamstring strength in the NordBord explained 15.2-23.0%. Thus, our findings suggest that relative hamstring strength, especially in the hip-flexed position may be a better indicator of hop performance at 8 and 12 months after ACL reconstruction in patients treated with HT autograft.

Effect of muscle length on maximum evoked torque, discomfort, contraction fatigue, and strength adaptations during electrical stimulation in adult populations: A systematic review

Neuromuscular electrical stimulation (NMES) can improve physical function in different populations. NMES-related outcomes may be influenced by muscle length (i.e., joint angle), a modulator of the force generation capacity of muscle fibers. Nevertheless, to date, there is no comprehensive synthesis of the available scientific evidence regarding the optimal joint angle for maximizing the effectiveness of NMES. We performed a systematic review to investigate the effect of muscle length on NMES-induced torque, discomfort, contraction fatigue, and strength training adaptations in healthy and clinical adult populations (PROSPERO: CRD42022332965). We conducted searches across seven electronic databases: PUBMED, Web of Science, EMBASE, PEDro, BIREME, SCIELO, and Cochrane, over the period from June 2022 to October 2023, without restricting the publication year. We included cross-sectional and longitudinal studies that used NMES as an intervention or assessment tool for comparing muscle lengths in adult populations. We excluded studies on vocalization, respiratory, or pelvic floor muscles. Data extraction was performed via a standardized form to gather information on participants, interventions, and outcomes. Risk of bias was assessed using the Revised Cochrane risk-of-bias tool for cross-over trials and the Physiotherapy Evidence Database scale. Out of the 1185 articles retrieved through our search strategy, we included 36 studies in our analysis, that included 448 healthy young participants (age: 19-40 years) in order to investigate maximum evoked torque (n = 268), contraction fatigability (n = 87), discomfort (n = 82), and muscle strengthening (n = 22), as well as six participants with spinal cord injuries, and 15 healthy older participants. Meta-analyses were possible for comparing maximal evoked torque according to quadriceps muscle length through knee joint angle. At optimal muscle length 50° - 70° of knee flexion, where 0° is full extension), there was greater evoked torque during nerve stimulation compared to very short (0 - 30°) (p<0.001, CI 95%: -2.03, -1.15 for muscle belly stimulation, and -3.54, -1.16 for femoral nerve stimulation), short (31° - 49°) (p = 0.007, CI 95%: -1.58, -0.25), and long (71° - 90°) (p<0.001, CI 95%: 0.29, 1.02) muscle lengths. At long muscle lengths, NMES evoked greater torque than very short (p<0.001, CI 95%: -2.50, -0.67) and short (p = 0.04, CI 95%: -2.22, -0.06) lengths. The shortest quadriceps length generated the highest perceived discomfort for a given current amplitude. The amount of contraction fatigability was greater when muscle length allowed greater torque generation in the pre-fatigue condition. Strength gains were greater for a protocol at the optimal muscle length than for short muscle length. The quality of evidence was very high for most comparisons for evoked torque. However, further studies are necessary to achieve certainty for the other outcomes. Optimal muscle length should be considered the primary choice during NMES interventions, as it promotes higher levels of force production and may facilitate the preservation/gain in muscle force and mass, with reduced discomfort. However, a longer than optimal muscle length may also be used, due to possible muscle lengthening at high evoked tension. Thorough understanding of these physiological principles is imperative for the appropriate prescription of NMES for healthy and clinical populations.

Determining Changes in Muscle Size and Architecture After Exercise Training: One Site Does Not Fit all

ABSTRACT

Nunes, JP, Blazevich, AJ, Schoenfeld, BJ, Kassiano, W, Costa, BDV, Ribeiro, AS, Nakamura, M, Nosaka, K, and Cyrino, ES. Determining changes in muscle size and architecture after exercise training: One site does not fit all. J Strength Cond Res 38(4): 787-790, 2024-Different methods can be used to assess muscle hypertrophy, but the effects of training on regional changes in muscle size can be detected only using direct muscle measurements such as muscle thickness, cross-sectional area, or volume. Importantly, muscle size increases vary across regions within and between muscles after resistance training programs (i.e., heterogeneous, or nonuniform, muscle hypertrophy). Muscle architectural changes, including fascicle length and pennation angle, after resistance and stretch training programs are also region-specific. In this paper, we show that the literature indicates that a single-site measure of muscle shape does not properly capture the effects achieved after exercise training interventions and that conclusions concerning the magnitude of muscle adaptations can vary substantially depending on the muscle site to be examined. Thus, we propose that measurements of muscle size and architecture should be completed at multiple sites across regions between the agonist muscles within a muscle group and along the length of the muscles to provide an adequate picture of training effects.

The NordBord test reveals persistent knee flexor strength asymmetry when assessed two and five years after ACL reconstruction with hamstring tendon autograft

OBJECTIVE

Comparison of knee flexor strength limb symmetry index (LSI) between the NordBord-test and the Biodex-test, and to determine the relationship between knee flexor strength and function in patients 2 and 5 years after anterior cruciate ligament reconstruction (ACL-R) with hamstring tendon (HT) autografts.

DESIGN

Observational registry study.

SETTING

Primary care.

PATIENTS

Cross-sectional data from 96 patients (55% women) participating in a rehabilitation-registry after ACL-R with HT autografts.

MAIN OUTCOME MEASURES

Comparison of knee flexor strength symmetry between the Biodex-test and the NordBord-test. Secondly, the relationship between knee flexor strength test and perceived knee function, activity level, and hop performance.

RESULTS

The NordBord-test demonstrated greater strength deficits compared to the Biodex-test with a mean difference of 12.5% ± 15.1% 95 % CI [8.1; 16.9%] at 2 years, and 11.1% ± 11.9% 95 % CI [7.7; 14.6 %] at 5 years after ACL-R. Relative concentric knee flexor strength (Nm/kg) in the Biodex demonstrated significant weak-to-moderate correlations with activity level and hop performance (r = 0.33-0.67) at 2 and 5 years.

CONCLUSION

The NordBord-test identified deficits in knee flexor strength LSI not seen with the Biodex-test at 2 and 5 years after ACL-R. No significant correlations were found between the persistent knee flexor strength asymmetry and perceived function, activity level or hop performance.

Individual distribution of muscle hypertrophy among hamstring muscle heads: Adding muscle volume where you need is not so simple

PURPOSE

The aim of this study was to determine whether a 9-week resistance training program based on high load (HL) versus low load combined with blood flow restriction (LL-BFR) induced a similar (i) distribution of muscle hypertrophy among hamstring heads (semimembranosus, SM; semitendinosus, ST; and biceps femoris long head, BF) and (ii) magnitude of tendon hypertrophy of ST, using a parallel randomized controlled trial.

METHODS

A total of 45 participants were randomly allocated to one of three groups: HL, LL-BFR, and control (CON). Both HL and LL-BFR performed a 9-week resistance training program composed of seated leg curl and stiff-leg deadlift exercises. Freehand 3D ultrasound was used to assess the changes in muscle and tendon volume.

RESULTS

The increase in ST volume was greater in HL (26.5 ± 25.5%) compared to CON (p = 0.004). No difference was found between CON and LL-BFR for the ST muscle volume (p = 0.627). The change in SM muscle volume was greater for LL-BFR (21.6 ± 27.8%) compared to CON (p = 0.025). No difference was found between HL and CON for the SM muscle volume (p = 0.178).There was no change in BF muscle volume in LL-BFR (14.0 ± 16.5%; p = 0.436) compared to CON group. No difference was found between HL and CON for the BF muscle volume (p = 1.0). Regarding ST tendon volume, we did not report an effect of training regimens (p = 0.411).

CONCLUSION

These results provide evidence that the HL program induced a selective hypertrophy of the ST while LL-BFR induced hypertrophy of SM. The magnitude of the selective hypertrophy observed within each group varied greatly between individuals. This finding suggests that it is very difficult to early determine the location of the hypertrophy among a muscle group.

Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training

Background: The triceps surae muscle plays important roles in fundamental human movements. However, this muscle is relatively unresponsive to resistance training (difficult to hypertrophy) but prone to atrophy with inactivity compared with other muscles. Thus, identifying an effective training modality for the triceps surae is warranted. This study compared triceps surae muscle hypertrophy after standing/knee-extended versus seated/knee-flexed plantarflexion (calf-raise) training, where the gastrocnemius is lengthened and shortened, respectively. Methods: Fourteen untrained adults conducted calf-raise training with one leg in a standing/knee-extended position and the other leg in a seated/knee 90°-flexed position at 70% of one-repetition maximum. Each leg performed 10 repetitions/set, 5 sets/session, 2 sessions/week for 12 weeks. Before and after the intervention, magnetic resonance imaging scans were obtained to assess muscle volume of each and the whole triceps surae. Results: Muscle volume significantly increased in all three muscles and the whole triceps surae for both legs (p ≤ 0.031), except for the gastrocnemius muscles of the seated condition leg (p = 0.147-0.508). The changes in muscle volume were significantly greater for the standing than seated condition leg in the lateral gastrocnemius (12.4% vs. 1.7%), medial gastrocnemius (9.2% vs. 0.6%), and whole triceps surae (5.6% vs. 2.1%) (p ≤ 0.011), but similar between legs in the soleus (2.1% vs. 2.9%, p = 0.410). Conclusion: Standing calf-raise was by far more effective, therefore recommended, than seated calf-raise for inducing muscle hypertrophy of the gastrocnemius and consequently the whole triceps surae. This result and similar between-condition hypertrophy in the soleus collectively suggest that training at long muscle lengths promotes muscle hypertrophy.

Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift

We examined how set-volume equated resistance training using either the back squat (SQ) or hip thrust (HT) affected hypertrophy and various strength outcomes. Untrained college-aged participants were randomized into HT (n = 18) or SQ (n = 16) groups. Surface electromyograms (sEMG) from the right gluteus maximus and medius muscles were obtained during the first training session. Participants completed 9 weeks of supervised training (15-17 sessions), before and after which gluteus and leg muscle cross-sectional area (mCSA) was assessed via magnetic resonance imaging. Strength was also assessed prior to and after the training intervention via three-repetition maximum (3RM) testing and an isometric wall push test. Gluteus mCSA increases were similar across both groups. Specifically, estimates [(-) favors HT (+) favors SQ] modestly favored the HT versus SQ for lower [effect ±SE, -1.6 ± 2.1 cm2; CI95% (-6.1, 2.0)], mid [-0.5 ± 1.7 cm2; CI95% (-4.0, 2.6)], and upper [-0.5 ± 2.6 cm2; CI95% (-5.8, 4.1)] gluteal mCSAs but with appreciable variance. Gluteus medius + minimus [-1.8 ± 1.5 cm2; CI95% (-4.6, 1.4)] and hamstrings [0.1 ± 0.6 cm2; CI95% (-0.9, 1.4)] mCSA demonstrated little to no growth with small differences between groups. mCSA changes were greater in SQ for the quadriceps [3.6 ± 1.5 cm2; CI95% (0.7, 6.4)] and adductors [2.5 ± 0.7 cm2; CI95% (1.2, 3.9)]. Squat 3RM increases favored SQ [14 ± 2 kg; CI95% (9, 18),] and hip thrust 3RM favored HT [-26 ± 5 kg; CI95% (-34, -16)]. 3RM deadlift [0 ± 2 kg; CI95% (-4, 3)] and wall push strength [-7 ± 12N; CI95% (-32, 17)] similarly improved. All measured gluteal sites showed greater mean sEMG amplitudes during the first bout hip thrust versus squat set, but this did not consistently predict gluteal hypertrophy outcomes. Squat and hip thrust training elicited similar gluteal hypertrophy, greater thigh hypertrophy in SQ, strength increases that favored exercise allocation, and similar deadlift and wall push strength increases.

Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths

ABSTRACT

Kassiano, W, Costa, B, Kunevaliki, G, Soares, D, Zacarias, G, Manske, I, Takaki, Y, Ruggiero, MF, Stavinski, N, Francsuel, J, Tricoli, I, Carneiro, MAS, and Cyrino, ES. Greater gastrocnemius muscle hypertrophy after partial range of motion training performed at long muscle lengths. J Strength Cond Res 37(9): 1746-1753, 2023-Whether there is an optimal range of motion (ROM) to induce muscle hypertrophy remains elusive, especially for gastrocnemius. This study aimed to compare the changes in gastrocnemius muscle thickness between calf raise exercise performed with full ROM (FULL ROM ), partial ROM performed in the initial (INITIAL ROM ), and final (FINAL ROM ) portions of the ROM. Forty-two young women performed a calf training program for 8 weeks, 3 days·week -1 , with differences in the calf raise ROM configuration. The calf raise exercise was performed in a pin-loaded, horizontal, leg-press machine, in 3 sets of 15-20 repetition maximum. The subjects were randomly assigned to 1 of the 3 groups: FULL ROM (ankle: -25° to +25°), INITIAL ROM (ankle: -25° to 0°), and FINAL ROM (ankle: 0° to +25°), where 0° was defined as an angle of 90° of the foot with the tibia. The muscle thickness measurements of medial and lateral gastrocnemius were taken by means of B-mode ultrasound. INITIAL ROM elicited greater medial gastrocnemius increases than FULL ROM and FINAL ROM (INITIAL ROM = +15.2% vs. FULL ROM = +6.7% and FINAL ROM = +3.4%; p ≤ 0.009). Furthermore, INITIAL ROM elicited greater lateral gastrocnemius increases than FINAL ROM (INITIAL ROM = +14.9% vs. FINAL ROM = +6.2%; p < 0.024) but did not significantly differ from FULL ROM (FULL ROM = +7.3%; p = 0.060). The current results suggest that calf training performed at longer muscle lengths may optimize gastrocnemius muscle hypertrophy in young women. Therefore, when prescribing hypertrophy-oriented training, the inclusion of the calf raise exercise performed with partial ROM in the initial portion of the excursion should be considered.

Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift

Purpose

We examined how set-volume equated resistance training using either the back squat (SQ) or hip thrust (HT) affected hypertrophy and various strength outcomes.

Methods

Untrained college-aged participants were randomized into HT or SQ groups. Surface electromyograms (sEMG) from the right gluteus maximus and medius muscles were obtained during the first training session. Participants completed nine weeks of supervised training (15-17 sessions), before and after which we assessed muscle cross-sectional area (mCSA) via magnetic resonance imaging and strength via three-repetition maximum (3RM) testing and an isometric wall push test.

Results

Glutei mCSA growth was similar across both groups. Estimates [(-) favors HT; (+) favors SQ] modestly favored the HT compared to SQ for lower [effect ± SE, -1.6 ± 2.1 cm2], mid [-0.5± 1.7 cm2], and upper [-0.5 ± 2.6 cm2], but with appreciable variance. Gluteus medius+minimus [-1.8 ± 1.5 cm2] and hamstrings [0.1 ± 0.6 cm2] mCSA demonstrated little to no growth with small differences between groups. Thigh mCSA changes were greater in SQ for the quadriceps [3.6 ± 1.5 cm2] and adductors [2.5 ± 0.7 cm2]. Squat 3RM increases favored SQ [14 ± 2.5 kg] and hip thrust 3RM favored HT [-26 ± 5 kg]. 3RM deadlift [0 ± 2 kg] and wall push strength [-7 ± 13 N] similarly improved. All measured gluteal sites showed greater mean sEMG amplitudes during the first bout hip thrust versus squat set, but this did not consistently predict gluteal hypertrophy outcomes.

Conclusion

Nine weeks of squat versus hip thrust training elicited similar gluteal hypertrophy, greater thigh hypertrophy in SQ, strength increases that favored exercise allocation, and similar strength transfers to the deadlift and wall push.

Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women

The aim of the present study was to analyse the role of exercises' resistance profile in regional hypertrophy. Thirty-eight healthy women completed a 9-week resistance training program consisting of either 4 sets of 12 repetitions to volitional failure of inclined bicep curls (INC group) or preacher curls (PREA group), three times per week. Pre- and post-intervention muscle thickness was measured using B-mode ultrasound imaging with a linear-array transducer. Scan acquisition sites were determined by measuring 50%, 60% and 70% of the distance between the posterior crest of the acromion and the olecranon. Statistical significance was set at p < 0.05. No region of the INC group grew when comparing pre- to post-intervention. The 70% region of the PREA group grew significantly (muscle thickness increased from 2.7 ± 0.43 cm to 2.94 ± 0.44 cm). We found no growth differences between regions when analysing per group (p = 0.274), region (p = 0.571) or group*region (p = 0.367). Our results show that the distal region of the arm grows in response to the preacher curl that places the highest amount of strain in the range of motion in which the arm muscles are more elongated.

Regional phase angle, not whole-body, is augmented in response to pre-season in professional soccer players

The objective of this article was to assess the effects of six-week pre-season training on whole-body and regional bioelectrical impedance analysis (BIA)-derived parameters, body composition, power, and aerobic performance in professional soccer players. Ten professional soccer athletes participated in the present study. Whole-body and regional hamstrings BIA-derived parameters [resistance, reactance, impedance, phase angle (PhA)], body composition, total body water (TBW), intracellular (ICW), and extracellular (ECW) were measured before, at mid-point, and after sixth week of the pre-season. Power (countermovement jump and squat jump) and aerobic capacity (Yo-Yo test) were measured before and after pre-season. There was a significant increase in the regional PhA (+13.9%) but not in the whole-body. There was a reduction in fat mass (-4.1%), an increase in fat-free mass (+1.7%), TBW (+8.3%), ICW (+8.8%), and ECW (+7.6%), as well as an increase in jump height (+11.0%) and distance covered in the Yo-Yo test (+34.7%). From our results, it is possible to suggest that pre-season training can induce an increase in hamstring PhA as well as body recomposition and improvement of physical fitness in professional soccer players.

Validity and Reliability of 3-D Ultrasound Imaging to Measure Hamstring Muscle and Tendon Volumes

OBJECTIVE

The validity and reliability of 3-D ultrasound (US) in estimation of muscle and tendon volume was assessed in a very limited number of muscles that can be easily immersed. The objective of the present study was to assess the validity and reliability of muscle volume measurements for all hamstring muscle heads and gracilis (GR), as well as tendon volume for the semitendinosus (ST) and GR using freehand 3-D US.

METHODS

Three-dimensional US acquisitions were performed for 13 participants in two distinct sessions on separate days, in addition to one session dedicated to magnetic resonance imaging (MRI). Volumes of ST, semimembranosus (SM), biceps femoris short (BFsh) and long (BFlh) heads, and GR muscles and from the tendon from semitendinosus (STtd) and gracilis (GRtd) were collected.

RESULTS

The bias and the 95% confidence intervals of 3-D US compared with MRI ranged from -1.9 mL (-0.8%) to 1.2 mL (1.0%) for muscle volume and from 0.01 mL (0.2%) to -0.03 mL (-2.6%) for tendon volume. For muscle volume assessed using 3-D US, intraclass correlation coefficients (ICCs) ranged from 0.98 (GR) to 1.00, and coefficients of variation (CV) from 1.1% (SM) to 3.4% (BFsh). For tendon volume, ICCs were 0.99, and CVs between 3.2% (STtd) and 3.4% (GRtd).

CONCLUSION

Three-dimensional US can provide a valid and reliable inter-day measurement of hamstrings and GR for both muscle and tendon volumes. In the future, this technique could be used as an outcome for strengthening interventions and potentially in clinical environments.

Hip flexion angle affects longitudinal muscle activity of the rectus femoris in leg extension exercise

PURPOSE

We investigated the effect of the hip flexion angle (HFA) on the longitudinal muscle activity of the rectus femoris (RF) during leg extension exercise (LEE).

METHODS

We conducted an acute study in a specific population. Nine male bodybuilders performed isotonic LEE using a leg extension machine at three different HFAs: 0°, 40°, and 80°. Participants extended their knees from 90° to 0° at each HFA setting for four sets of ten repetitions at 70% of the one-repetition maximum. The transverse relaxation time (T2) of the RF was measured before and after LEE using magnetic resonance imaging. We analyzed the rate of change in the T2 value in the proximal, middle, and distal regions of the RF. The subjective sensation of muscle contraction of the quadriceps was measured using a numerical rating scale (NRS) and compared with the T2 value which was the objective index.

RESULTS

At 80°, the T2 value in the middle RF was lower than that in the distal RF (p < 0.05). The T2 values at 0° and 40° HFA were higher than those at 80° HFA in the proximal (p < 0.05, p < 0.01) and middle RF (p < 0.01, p < 0.01). The NRS scores were inconsistent with the objective index.

CONCLUSION

These results suggest that the 40° HFA is practical for region-specific strengthening of the proximal RF, and subjective sensation alone as an indication of training may not activate the proximal RF. We conclude that activation of each longitudinal section of the RF is possible depending on the hip joint angle.

Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy

ABSTRACT

Kassiano, W, Costa, B, Nunes, JP, Ribeiro, AS, Schoenfeld, BJ, and Cyrino, ES. Which ROMs lead to Rome? a systematic review of the effects of range of motion on muscle hypertrophy. J Strength Cond Res XX(X): 000-000, 2022-Resistance exercise range of motion (ROM) influences muscular adaptations. However, there are no consistent practical guidelines about the optimal ROM for maximizing muscle hypertrophy. The objective of this article was to systematically review the literature for studies that compared the effects of full ROM (fROM) and partial ROM (pROM) on muscle hypertrophy. PubMed/MEDLINE, Scopus, and Web of Science databases were searched to identify articles from the earliest record up to and including April 2022. We calculated the effect size (ES) scores of the variables of interest. Eleven studies were included in the review. Full ROM and pROM performed in the initial part of the ROM elicited greater muscle hypertrophy of the rectus femoris, vastus lateralis, biceps brachii, and brachialis distal sites (between-groups ES: 0.20-0.90) than pROM performed in the final part of the ROM. fROM elicited greater muscle growth on the gluteus maximus and adductors than pROM in the final part of the ROM (between-groups ES: 0.24-0.25). Initial pROM produced more favorable proximal rectus femoris hypertrophy than fROM (between-groups ES: 0.35-0.38). pROM in the middle part of the ROM elicited greater triceps brachii hypertrophy than fROM (between-group ES: 1.21). In conclusion, evidence suggests that when training at a longer muscle length-through either pROM or fROM-some muscles, such as quadriceps femoris, biceps brachii, and triceps brachii, tend to experience optimal growth. Thus, the use pROM in the initial part of the excursion in combination with fROM training should be considered when prescribing hypertrophy-oriented resistance training programs.

Effect of an Isometric or Eccentric Hip Extension Exercise Intervention on Hamstring Strength, Architecture, and Morphology

PURPOSE

This study aimed to investigate hamstring architectural, strength, and morphological adaptations after an eccentric or isometric hip extension exercise intervention.

METHODS

Twenty-four recreationally active males performed either an eccentric ( n = 12) or an isometric hip extension ( n = 12) exercise intervention, twice per week for 6 wk, followed by a 4-wk detraining period. Biceps femoris long head (BFlh) architecture was assessed pre-intervention, mid-intervention, post-intervention, and post-detraining via two-dimensional ultrasound. Strength was assessed pre-intervention, post-intervention, and post-detraining during an isokinetic knee flexion, an isometric hip extension, a Nordic hamstring exercise, and a single-leg hamstring bridge repetition to fatigue test. Hamstring muscle morphology was assessed via magnetic resonance imaging before strength testing sessions.

RESULTS

The eccentric hip extension exercise intervention significantly lengthened BFlh fascicles (+19.7%, P < 0.001, d = 1.57), increased eccentric knee flexion torque (ECC 60°·s -1 , +12%, P < 0.005, d = 0.66; ECC 180°·s -1 , +8.3%, P < 0.05, d = 0.41), and increased BFlh (+13.3%, P < 0.001, d = 1.96) and semimembranosus (SM) muscle volume (+12.5%, P < 0.001, d = 2.25). After 4 wk of detraining, BFlh fascicles were significantly shortened in the eccentric group (-14.8%, P < 0.005, d = -1.25), whereas eccentric knee flexion torque and BFlh and SM volumes were unchanged. The isometric hip extension exercise intervention significantly increased isometric knee flexion torque (+10.4%, P < 0.05, d = 0.54), isometric hip extension force (+12.4%, P < 0.05, d = 0.41), and semitendinosus volume (+15%, P = 0.054, d = 1.57). All other outcome measures saw no significant changes. After 4 wk of detraining, no significant changes to any variables were observed in the isometric group.

CONCLUSIONS

The eccentric but not isometric hip extension exercise intervention significantly increased BFlh fascicle length. Both exercise interventions demonstrated contraction mode-specific increases in strength. However, the eccentric hip extension exercise intervention resulted in preferential hypertrophy of BFlh and SM, and the isometric hip extension exercise intervention led to selective hypertrophy of semitendinosus.

Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position

The biarticular triceps brachii long head (TB_Long) is lengthened more in the overhead than neutral arm position. We compared triceps brachii hypertrophy after elbow extension training performed in the overhead vs. neutral arm position. Using a cable machine, 21 adults (14 males and 7 females, age: 23.4 ± 1.6 y, height: 1.69 ± 0.09 m, body mass: 64.5 ± 12.4 kg) conducted elbow extensions (90-0°) with one arm in the overhead (Overhead-Arm) and the other arm in the neutral (Neutral-Arm) position at 70% one-repetition maximum (1RM), 10 reps/set, 5 sets/session, 2 sessions/week for 12 weeks. Training load was gradually increased (+5% 1RM/session) when the preceding session was completed without repetition failure. 1RM of the assigned condition and MRI-measured muscle volume of the TB_Long, monoarticular lateral and medial heads (TB_Lat+Med), and whole triceps brachii (Whole-TB) were assessed pre- and post-training. Training load and 1RM increased in both arms similarly (+62-71% at post, P = 0.285), while their absolute values/weights were always lower in Overhead-Arm (-34-39%, P < 0.001). Changes in muscle volume in Overhead-Arm compared to Neutral-Arm were 1.5-fold greater for the TB_Long (+28.5% vs. +19.6%, Cohen's d = 1.272, P < 0.001), 1.4-fold greater for the TB_Lat+Med (+14.6% vs. +10.5%, d = 1.106, P = 0.002), and 1.4-fold greater for the Whole-TB (+19.9% vs. +13.9%, d = 1.427, P < 0.001). In conclusion, triceps brachii hypertrophy was substantially greater after elbow extension training performed in the overhead versus neutral arm position, even with lower absolute loads used during the training.

Relationship between thigh muscle cross-sectional areas and single leg stand-up test in Japanese older women

In older adults, the quantitative decline of the quadriceps femoris is associated with the augmentation of difficulty in the execution of a stand-up task. However, it is unclear whether the cross-sectional areas (CSAs) of individual thigh muscles differ between older adults who can stand up from a 40-cm-height chair on a single leg and those who cannot. To investigate this, the present study determined the CSAs of individual mid-thigh muscles in 67 Japanese women aged 60–77 years by using a magnetic resonance imaging method. Participants were asked to stand up from a 40-cm-height chair on a single leg, and those who could and could not stand up without leaning back and maintain a standing posture for 3 seconds on a single leg were allocated into the successful group (SG, n = 40) and unsuccessful group (USG, n = 27), respectively. Only the CSA of the adductors (sum of the adductor longus and adductor magnus) was significantly smaller in USG compared to SG. When CSA was expressed relative to the two-third power of body mass, the values for the four heads of the quadriceps femoris and biceps femoris long head, as well as the adductors, were significantly lower in USG than in SG. The current results indicate that in terms of the value relative to body mass, the reduced CSAs of the adductors and biceps femoris long head, as well as the four heads of the quadriceps femoris, are associated with the failure of attempts to stand up from a 40-cm-height chair on a single leg in older women. This may be due to the anatomical function of the two muscle groups, which contributes to hip extension movement involved in transitioning from a sitting position to a standing position during the stand-up task.

Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review

ABSTRACT

Kassiano, W, Nunes, JP, Costa, B, Ribeiro, AS, Schoenfeld, BJ, and Cyrino, ES. Does varying resistance exercises promote superior muscle hypertrophy and strength gains? A systematic review. J Strength Cond Res 36(6): 1753-1762, 2022-Fitness professionals routinely employ a variety of resistance training exercises in program design as a strategy to enhance muscular adaptations. However, it remains uncertain whether such an approach offers advantages over a fixed-exercise selection. The objective of this review was to review the effects of exercise variation on muscle hypertrophy and strength. A search of the literature was conducted using PubMed/MEDLINE, Scopus, and Web of Science databases. Eight studies were identified as meeting inclusion criteria. The combined total sample of the studies was N = 241, comprising all young men. The methodological quality of included studies was considered "good" and "excellent" based on the Physiotherapy Evidence Database Scale. The available studies indicate that varying exercise selection can influence muscle hypertrophy and strength gains. Some degree of systematic variation seems to enhance regional hypertrophic adaptations and maximize dynamic strength, whereas excessive, random variation may compromise muscular gains. We conclude that exercise variation should be approached systematically with a focus on applied anatomical and biomechanical constructs; on the contrary, employing different exercises that provide a redundant stimulus, as well as excessive rotation of different exercises (i.e., high frequency of change), may actually hinder muscular adaptations.

Hamstring muscle activation strategies during eccentric contractions are related to the distribution of muscle damage

Large inter‐individual variability of activation strategies is observed during hamstring strengthening exercises but their consequences remain unexplored. The objective of this study was to determine whether individual activation strategies are related to the distribution of damage across the hamstring muscle heads semimembranosus (SM), semitendinosus (ST), and biceps femoris (BF) after eccentric contractions. 24 participants performed 5 sets of 15 maximal eccentric contractions of knee flexors on a dynamometer, while activation of each muscle head was assessed using surface electromyography. Knee flexion maximal isometric strength was assessed before exercise and 48 h afterward. Shear modulus was measured using shear wave elastography before exercise and 30 min afterward to quantify the distribution of damage across the hamstring muscle heads. At 48 h, maximal knee flexion torque had decreased by 15.9% ± 16.9% (p < 0.001). Although no differences between activation ratios of each muscle were found during the eccentric exercise (all p > 0.364), we reported a heterogeneous distribution of damage, with a larger change in shear modulus of ST/Hams than SM/Hams (+70.8%, p < 0.001) or BF/Hams (+50.3%, p < 0.001). A large correlation was found between the distribution of activation and the distribution of damage for ST/Hams (r = 0.69; p < 001). This study provides evidence that the distribution of activation during maximal eccentric contractions has mechanical consequences for synergist muscles. Further studies are needed to understand whether individual activation strategies influence the distribution of structural adaptations after a training program.

Muscle Adaptations to Heavy-Load and Blood Flow Restriction Resistance Training Methods

Resistance-based blood flow restriction training (BFRT) improves skeletal muscle strength and size. Unlike heavy-load resistance training (HLRT), there is debate as to whether strength adaptations following BFRT interventions can be primarily attributed to concurrent muscle hypertrophy, as the magnitude of hypertrophy is often minor. The present study aimed to investigate the effect of 7 weeks of BFRT and HLRT on muscle strength and hypertrophy. The expression of protein growth markers from muscle biopsy samples was also measured. Male participants were allocated to moderately heavy-load training (HL; n = 9), low-load BFRT (LL + BFR; n = 8), or a control (CON; n = 9) group to control for the effect of time. HL and LL + BFR completed 21 training sessions (3 d.week⁻¹) comprising bilateral knee extension and knee flexion exercises (HL = 70% one-repetition maximum (1-RM), LL + BFR = 20% 1-RM + blood flow restriction). Bilateral knee extension and flexion 1-RM strength were assessed, and leg muscle CSA was measured via peripheral quantitative computed tomography. Protein growth markers were measured in vastus lateralis biopsy samples taken pre- and post the first and last training sessions. Biopsy samples were also taken from CON at the same time intervals as HL and LL + BFR. Knee extension 1-RM strength increased in HL (19%) and LL + BFR (19%) but not CON (2%; p < 0.05). Knee flexion 1-RM strength increased similarly between all groups, as did muscle CSA (50% femur length; HL = 2.2%, LL + BFR = 3.0%, CON = 2.1%; TIME main effects). 4E-BP1 (Thr37/46) phosphorylation was lower in HL and LL + BFR immediately post-exercise compared with CON in both sessions (p < 0.05). Expression of other growth markers was similar between groups (p > 0.05). Overall, BFRT and HLRT improved muscle strength and size similarly, with comparable changes in intramuscular protein growth marker expression, both acutely and chronically, suggesting the activation of similar anabolic pathways. However, the low magnitude of muscle hypertrophy was not significantly different to the non-training control suggesting that strength adaptation following 7 weeks of BFRT is not driven by hypertrophy, but rather neurological adaptation.

Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths

The study compared changes in strength and regional muscle hypertrophy between different ranges of motion (ROM) in the knee extension exercise. Forty-five untrained women were randomized to either a control group or to perform the exercise in one of the following 4 groups (0°=extended knee): Full ROM (FULL_ROM: 100°-30° of knee flexion); Initial Partial ROM (INITIAL_ROM: 100°-65°); Final Partial ROM (FINAL_ROM: 65°-30°); Varied ROM (VAR_ROM: daily alternation between the ROM of INITIAL_ROM and FINAL_ROM). Pre- and post-training assessments included one repetition maximum (1RM) testing in the ROM corresponding to the initial, final and full ROM, and measurement of cross-sectional areas of the rectus femoris and vastus lateralis muscles at 40%, 50%, 60% and 70% of femur length in regard to regional muscle hypertrophy. Results showed that the INITIAL_ROM group presented a greater relative increase than all groups at 70%, and at 50% and 60% the increases were greater than FINAL_ROM, FULL_ROM, and non-training control (CON) groups. Moreover, FINAL_ROM group presented similar changes compared to the CON group at 60% and 70%. In regard to 1RM, FINAL_ROM and INITIAL_ROM groups presented greater relative increases at the ROM trained, and no group showed greater increases than VAR_ROM or INITIAL_ROM, regardless the ROM tested. In conclusion, partial ROM training in the initial phase of the knee extension exercise promoted greater relative hypertrophy in certain muscle regions than training in other ROM configurations, and no group promoted a greater 1RM increase than VAR_ROM group, which showed similar 1RM increases in the different ROMs tested.

Equating Resistance-Training Volume Between Programs Focused on Muscle Hypertrophy

Calculating resistance-training volume in programs focused on muscle hypertrophy is an attempt to quantify the external workload carried out, then to estimate the dose of stimulus imposed on targeted muscles. The volume is usually expressed in some variables that directly affected the total training work, such as the number of sets, repetitions, and volume-load. These variables are used to try to quantify the training work easily, for the subsequent organization and prescription of training programs. One of the main uses of measures of volume quantification is seen in studies in which the purpose is to compare the effects of different training protocols on muscle growth in a volume-equated format. However, it seems that not all measures of volume are always appropriate for equating training protocols. In the current paper, it is discussed what training volume is and the potentials and shortcomings of each one of the most common ways to equate it between groups depending on the independent variable to be compared (e.g., weekly frequency, intensity of load, and advanced techniques).