The role of resistance exercise-induced local metabolic stress in mediating systemic health and functional adaptations: could condensed training volume unlock greater benefits beyond time efficiency?

The majority of "specialised" exercise configurations (e.g., supersets, drop sets, blood flow restriction) are being assessed as "shortcuts" to hypertrophy and strength improvements. However, these advanced training techniques may also offer significant benefits for systemic health and functional outcomes across recreational and clinical populations via locally induced metabolic responses. Stress-regulating mechanisms are known to enhance the body's resilience by facilitating allostasis, the process of coordinating adaptive processes in reaction to stressors such as physical training. Yet, the role of the local metabolic stress provoked by resistance exercise has not gained much research attention despite its wide potential. Positive effects are not only linked to improved muscular endurance, hypertrophy and strength via primary and secondary mechanisms, but also to the release of myokines, hormones, microRNAs, immune factors, inflammatory substances and other endocrine molecules that initiate numerous health-promoting modifications on a systemic level. Resistance exercise strategies that maximise the local accumulation of metabolites are not well defined, although high volume, close proximity to failure and shorter rests seem to be a necessity. Additionally, blood flow restriction training provides a potent alternative for inducing local acidosis, thereby triggering several pathways associated with improved immunity and physical function even in remote muscle tissues. Future research is warranted to further explore advanced resistance training techniques, as these approaches may offer comparable benefits for physical and mental health to those seen with other forms of exercise such as high-intensity interval training and heavy resistance training.

Body Contouring With Electromagnetic Treatment Plus Radiofrequency: A Review

BACKGROUND

Electromagnetic treatments have recently been combined with radiofrequency to reduce the fat layer and simultaneously increase muscle thickness. Studies report treatment efficacy, using photographs and imaging methods.

METHODS

A literature review was conducted. Measurement data were tabulated. The EmSculpt Neo device (BTL Industries, Boston, MA) was used in all studies.

RESULTS

Seven studies evaluated the fat thickness and muscle thickness using either ultrasound (1 study) or magnetic resonance imaging methods (6 studies). The abdomen was treated in 2 studies. The other studies treated the lateral thighs, flanks, buttocks, inner thighs, and upper arms. The mean reduction in fat thickness was 8.0 mm, and the mean increase in muscle thickness was 5.5 mm. All 7 studies were authored by BTL medical advisors. Measured changes were likely within the margin of error and of questionable clinical relevance. Few adverse events were reported.

DISCUSSION

Photographs were frequently not standardized, showing changes in treated areas, but unexplained changes in nontreated areas as well. The magnetic resonance imaging scans were affected by differing levels of the axial slice. Measured changes were incremental and likely not indicative of a true treatment effect. The scientific basis for efficacy is tenuous, both for fat reduction and muscle hypertrophy.

CONCLUSIONS

A scientific evaluation of the results fails to produce reliable evidence of a clinically meaningful result for this combination energy-based treatment. Financial conflict is a major factor. Liposuction remains the gold standard.

Impact of Eccentric versus Concentric Cycling Exercise on Neuromuscular Fatigue and Muscle Damage in Breast Cancer Patients

INTRODUCTION

This study investigated the magnitude and etiology of neuromuscular fatigue and muscle damage induced by eccentric cycling compared with conventional concentric cycling in patients with breast cancer.

METHODS

After a gradual familiarization protocol for eccentric cycling, nine patients with early-stage breast cancer performed three cycling sessions in eccentric or concentric mode. The eccentric cycling session (ECC) was compared with concentric cycling sessions matched for power output (CON power ; 80% of concentric peak power output, 95 ± 23 W) or oxygen uptake ( ; 10 ± 2 mL·min·kg -1 ). Preexercise to postexercise changes (30-s through 10-min recovery) in knee extensor maximal voluntary contraction force (MVC), voluntary activation, and quadriceps potentiated twitch force ( Qtw ) were quantified to determine global, central, and peripheral fatigue, respectively. Creatine kinase and lactate dehydrogenase activities were measured in the plasma before and 24 h after exercise as markers of muscle damage.

RESULTS

Compared with CON power (-11% ± 9%) and (-5% ± 5%), the ECC session resulted in a greater decrease in MVC (-25% ± 12%) postexercise ( P < 0.001). Voluntary activation decreased only in ECC (-9% ± 6% postexercise, P < 0.001). The decrease in Qtw was similar postexercise between ECC and CON power (-39% ± 21% and -40% ± 16%, P > 0.99) but lower in ( P < 0.001). The CON power session resulted in twofold greater compared with the ECC and sessions ( P < 0.001). No change in creatine kinase or lactate dehydrogenase activity was reported from preexercise to 24 h postexercise.

CONCLUSIONS

The ECC session induced greater neuromuscular fatigue compared with the concentric cycling sessions without generating severe muscle damage. ECC is a promising exercise modality for counteracting neuromuscular maladaptation in patients with breast cancer.

Acute Effect of the "Zero Point" Method on Muscle Thickness and Muscle Damage in Trained Men

The "zero point" method allows for lower intensities for an exercise session without impairing the total training volume. This study aimed to compare the effects of the "zero point" versus the traditional method on muscle responses and muscle damage in trained men. Fifteen experienced men (age: 27.7 ± 6.4 years; body mass: 78.4 ± 11.4 kg; height: 174.8 ± 4.9 cm; experience: 5.86 ± 4.7 years; relative bench press strength: 1.38 ± 0.17 kg·kg-1) were subjected to two exercise protocols in a randomized order and separated by a week. The traditional and "zero point" methods were applied in the bench press, with loads of 70% and 50% of one repetition maximum (1RM), respectively, for 10 sets until concentric failure, with 3-min intervals between sets. The zero point method displayed a higher number of repetitions and time under tension than the traditional method, with no difference in the total training volume, echo intensity, algometry, lactate, and myoglobin. For the muscle thickness, no differences between the groups were presented, except for the deltoid muscle thickness, in which a higher post-training volume was observed compared to traditional training. The "zero point" method increases the demand on the deltoid muscles in the bench press exercise, but not on the pectoralis and triceps brachii.

Muscular Adaptations and Psychophysiological Responses in Resistance Training Systems

Purpose: We investigated the effect of drop-set (DS) and rest-pause (RP) systems compared to traditional (TRAD) resistance training on muscular adaptations and psychophysiological responses. Methods: Twenty-seven trained men (age: 23.4 ± 3.4 years; resistance training experience: 5.1 ± 1.7 years) were assigned to experimental groups (DS: n = 9, 3 × 10 repetitions at 75% with 6 additional repetitions at 55% 1RM; RP: n = 9, 3 × 16 repetitions at 75% 1RM; TRAD: n = 9, 4 × 12 repetitions at 70% 1RM) and performed lower-limb training sessions twice a week for 8 weeks. Maximum dynamic strength (1RM) and localized muscular endurance (LME) tests were performed in 45° leg press at baseline and post intervention. Session-RPE was assessed 15 min after the end of each training session. Results: A significant time vs. group interaction was observed for 1RM (p = .012) and LME (p < .0001). Post hoc comparisons revealed that RP elicited greater gains in muscular strength than DS (p = .044) but not TRAD (p = .116); and DS elicited greater LME than RP (p < .001) and TRAD (p = .001). No statistical differences were observed in Session-RPE and training strain between conditions; however, RP promoted higher training monotony (p = .036) than DS and TRAD. Conclusions: The DS and RP systems have a potential role in training programs aiming to promote muscle strength and localized muscular endurance adaptations, respectively. However, RP may promote higher training monotony than DS and TRAD, even though the other psychophysiological responses are similar.

Training effects of set- and repetition-interval rest time on recumbent-boxing exercise: Could virtual reality improve further?

This study examined the influence of set-interval and repetition-interval rest time of virtual reality (VR) boxing game in supine-lying posture. Fifty healthy middle-aged adults were randomly assigned into VR and non-VR groups to perform six different exercise protocols with varying set-interval and repetition-interval rest times (S0R0, S0R1/3, S0R2/3, S40R0, S40R1/3, and S40R2/3). Analysis on the non-VR group showed significant differences between exercise protocols for average heart rate (p < 0.001), maximum ventilation volume (p < 0.001), respiratory quotient (p < 0.001), oxygen pulse (p < 0.001), and excess post-exercise oxygen consumption (EPOC) (p = 0.003). VR appeared to have no further improvement on physical training effects in middle-aged adults, while the participants reported negative experience that might be associated with the over-exertion. Future study might need to explore game design elements that can accommodate high-exertion exercises.

Drop-Set Resistance Training versus Pyramidal and Traditional Sets Elicits Greater Psychophysiological Responses in Men

We compared the effects of resistance training (ResisT) to pyramidal and traditional weightlifting sets on men's psychophysiological responses. In a randomized crossover design, 24 resistance-trained males performed drop-set, descending pyramid, and traditional ResisT in the barbell back squat, 45° leg press, and seated knee extension. We assessed participants' rating of perceived exertion (RPE) and feelings of pleasure/displeasure (FPD) at the end of each set and at 10, 15, 20, and 30 minutes post-session. No differences were detected across ResisT Methods in total training volume (p = 0.180). Post hoc comparisons revealed that drop-set training elicited higher RPE (M 8.8 SD 0.7 arbitrary units) and lower FPD (M -1.4 SD 1.5 arbitrary units) values compared to descending pyramid (M Set RPE 8.0 SD 0.9 arbitrary units and M Set FPD 0.4 SD 1.6 arbitrary units) and traditional set (M Set RPE 7.5 SD 1.1 arbitrary units and M Set FPD 1.3 SD 1.2 arbitrary units) schemes (p < 0.05). In addition, drop-set training elicited higher session RPE (M 8.1 SD 0.8 arbitrary units) and lower session FPD (M 0.2 SD 1.4 arbitrary units) values than descending pyramid and traditional ResisT (p < 0.001). Similarly, descending pyramid training elicited higher session RPE (M 6.6 SD 0.9 arbitrary units) and lower session FPD (M 1.2 SD 1.4 arbitrary units) than traditional set (M Session RPE 5.9 SD 0.8 arbitrary units and M Session FPD 1.5 SD 1.2 arbitrary units) training (p = 0.015). No differences were found in the temporality of post-session metrics, suggesting that testing 10 and 15 minutes post-ResisT was sufficient to assess session RPE (p = 0.480) and session FPD (p = 0.855), respectively. In conclusion, even with similar total training volume, drop-set training elicited more pronounced psychophysiological responses than either pyramidal or traditional ResisT in resistance-trained males.

Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis

BACKGROUND

One of the most popular time-efficient training methods when training for muscle hypertrophy is drop sets, which is performed by taking sets to concentric muscle failure at a given load, then making a drop by reducing the load and immediately taking the next set to concentric or voluntary muscle failure. The purpose of this systematic review and meta-analysis was to compare the effects of drop sets over traditional sets on skeletal muscle hypertrophy.

METHODS

This systematic review followed the Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines. The SPORTDiscus and MEDLINE/PubMed databases were searched on April 9, 2022, for all studies investigating the effects of the drop set training method on muscle hypertrophy that meets the predefined inclusion criteria. Comprehensive Meta-Analysis Version 3 (Biostat Inc., Englewood Cliffs, NJ, USA) was used to run the statistical analysis. Publication bias was assessed through visual inspection of the funnel plots for asymmetry and statistically by Egger's regression test with an alpha level of 0.10.

RESULTS

Six studies met the predefined inclusion criteria. The number of participants in the studies was 142 (28 women and 114 men) with an age range of 19.2-27 years. The average sample size was 23.6 ± 10.9 (range 9-41). Five studies were included in the quantitative synthesis. Meta-analysis showed that both the drop set and traditional training groups increased significantly from pre- to post-test regarding muscle hypertrophy (drop set standardized mean difference: 0.555, 95% CI 0.357-0.921, p < 0.0001; traditional set standardized mean difference: 0.437, 95% CI 0.266-0.608, p < 0.0001). No significant between-group difference was found (standardized mean difference: 0.155, 95% CI - 0.199 to - 0.509, p = 0.392).

CONCLUSIONS

The results of this systematic review and meta-analysis indicate that drop sets present an efficient strategy for maximizing hypertrophy in those with limited time for training. There was no significant difference in hypertrophy measurements between the drop set and traditional training groups, but some of the drop set modalities took half to one-third of the time compared with traditional training.

Comparison of Traditional and Advanced Resistance Training Paradigms on Muscle Hypertrophy in Trained Individuals: A Systematic Review and Meta-Analysis

Trained individuals may require variations in training stimuli and advanced resistance training paradigms (ADV) to increase skeletal muscle hypertrophy. However, no meta-analysis has examined how ADV versus traditional (TRAD) approaches may differentially affect hypertrophic outcomes in trained populations. The aim of this review was to determine whether the skeletal muscle hypertrophy responses induced by TRAD differed from ADV in resistance-trained individuals. Furthermore, we sought to examine potential effects of dietary factors, participants' training status, and training loads. We searched for peer-reviewed, randomized controlled trials (published in English) conducted in healthy resistance-trained adults performing a period of TRAD and ADV with pre-to-post measurement(s) of muscle hypertrophy in PubMed, Web of Science, SPORTDiscus, and MEDLINE databases up to October 2022. A formal meta-analysis was conducted in Revman5, and risk of bias was assessed by ROB2. Ten studies met the inclusion criteria. Results indicated no difference between ADV and TRAD for muscle thickness (SMD = 0.05, 95% CI: -0.20 0.29, p = 0.70), lean mass (SMD = -0.01, 95% CI: -0.26 0.23, p = 0.92), muscle cross-sectional area (SMD = -0.07, 95% CI: -0.36 0.22, p = 0.64), or all measurements analyzed together (SMD = -0.00, 95% CI: -0.15 0.14, p = 0.95). No heterogeneity or inconsistencies were observed; however, unclear risk of bias was present in most of the studies. Short-term ADV does not induce superior skeletal muscle hypertrophy responses when compared with TRAD in trained individuals. This review was not previously registered.

Exploring of two different equated instability resistance training programs on measure of physical fitness and lower limb asymmetry in pre-pubertal weightlifters

BACKGROUND

Although previous research in pediatric populations has reported performance enhancements following instability resistance training, the effects of different volumes on measures of balance, strength and power and lower limb asymmetry remain unclear.

OBJECTIVE

To compare the effect of two 8-week instability resistance training programs (IRT1: 2 sets x 8 repetitions, 20% one-repetition maximum (1RM); IRT2: 2 sets x 4 repetitions, 40% 1RM) in balance (center of pressure displacements), 1RM, single-leg jumps, and inter-limb asymmetry of prepubescent weightlifters.

METHODS

Thirty-two male athletes (10.94 ± 0.47 yrs, 17.05 ± 0.14 kg/m², and 6.44 ± 0.93% bodyfat) voluntarily participated and combined IRT (front and back squat, lunge, and deadlift) with their usual weightlifting training. Nonparametric tests evaluated the differences between pre- and post-intervention.

RESULTS

Significant improvements were encountered in all the variables for both groups (effect sizes [ES] from 0.46 to 2.60), except the inter-limb asymmetry and the velocity of displacement of the center of pressure, which did not improve in IRT2. It is also worth highlighting that in the single-leg jumps and center of pressure displacements, whereas no significant differences were observed between IRT1 and IRT2 in the baseline, significant differences appeared in the follow-up measurements.

CONCLUSION

IRT combined with weight-lifting training improves prepubescent weightlifters' performance; therefore, strength and conditioning coaches may consider including unstable devices with low loads into an overall conditioning program and warm-ups for prepuberal male weightlifters to promote their physical fitness and potentially decrease inter-limb asymmetry.

TRIAL REGISTRATION

This study does not report results related to healthcare interventions using human participants; therefore, it was not prospectively registered.

Twelve Weeks Rest–Pause and Traditional Resistance Training: Effects on Myokines and Performance Adaptations among Recreationally Trained Men

A rest–pause (RP) technique involves performing one or more repetitions at high resistance to failure, followed by a short rest before performing one or more repetitions. These techniques can affect neuromuscular conditions and fatigue by changing the rest time between repetitions. This study compared the effect of 12 weeks of RP and traditional resistance training (TRT) on myokines (myostatin (MSTN), follistatin (FLST) and insulin-like growth factor-1 (IGF-1)) and functional adaptations. The study recruited 29 men between the ages of 20 and 30 who had performed resistance training for at least 6 to 12 months. Participants were randomly divided into three groups: RP, TRT, and control; resistance training was performed 3 days per week for 12 weeks. The training methods of the two groups were largely similar. The results showed that RP increased IGF-1 and FLST/MSTN more than the TRT group (% change = 19.04, % change = 37.71), and only the RP and TRT groups had significant changes in the FLST/MSTN ratio compared to the control group (p < 0.001 and p = 0.02, respectively). In addition, FLST levels increased and MSTN decreased in the RP and TRT groups, but the rate of change in FLST was significant in the RP and TRT groups compared to the control group (p = 0.002 and p = 0.001, respectively). Leg press and bench press strength, and arm and thigh muscular cross-sectional area (MCSA) increased more in the RP group than in the others, and the percentage of body fat (PBF) decreased significantly. The change between strength and MCSA was significant (p ≤ 0.05), and the PBF change in RP and TRT compared to the control (ES RP group = 0.43; ES TRT group = 0.55; control group ES = 0.09) was significant (p = 0.005, p = 0.01; respectively). Based on the results, the RP training technique significantly affects strength and muscle hypertrophy more than the TRT method, which can be included in the training system to increase strength and hypertrophy.

A Systematic Review of Electromagnetic Treatments for Body Contouring

BACKGROUND

Energy-based treatments include ultrasound, lasers, cryolipolysis, and radiofrequency. The most recent energy treatment for noninvasive body contouring is electromagnetic treatments-a hot topic in plastic surgery today. A systematic review to assess efficacy and safety has not been published.

METHODS

An electronic search was performed using PubMed to identify the literature describing electromagnetic treatments. Measurements from imaging studies were tabulated and compared.

RESULTS

Fourteen clinical studies were evaluated. Two studies included simultaneous radiofrequency treatments. In 11 studies, the Emsculpt device was used; in 2 studies, the Emsculpt-Neo device was used. One study included a sham group of patients. The usual protocol was 4 treatments given over a 2-week period. No complications were reported. Eight studies included abdominal measurement data obtained using magnetic resonance imaging, computed tomography, or ultrasound. Photographic results were typically modest. Photographs showing more dramatic results also showed unexplained reductions in untreated areas.Measurement variances were high. The mean reduction in fat thickness was 5.5 mm. The mean increment in muscle thickness was 2.2 mm. The mean decrease in muscle separation was 2.9 mm (P = 0.19). Early posttreatment ultrasound images in 1 study showed an echolucent muscle layer, compared with a more echodense layer at the baseline, consistent with tissue swelling after exercise. Almost all studies were authored by medical advisors for the device manufacturer.

DISCUSSION

Measurement data show small reductions in fat thickness, occurring almost immediately after the treatments. Adipocyte removal without tissue swelling would be unique among energy-based treatments. Similarly, muscle hypertrophy is not known to occur acutely after exercise; muscle swelling likely accounts for an early increment in muscle thickness. Any improvement in the diastasis recti is likely fictitious.

CONCLUSIONS

Electromagnetic treatments, either administered alone or in combination with radiofrequency, are safe. However, the evidence for efficacy is tenuous. Measured treatment effects are very small (<5 mm). Conflict of interest and publication bias are major factors in studies evaluating energy-based alternatives. The evidence-based physician may not be satisfied that an equivocal treatment benefit justifies the time and expense for patients.

Isokinetic Assessment of Shoulder Joint Strength Ratios in Male Recreational Weightlifters: A Cross-Sectional Study

Background

Isokinetic strength imbalance is a risk factor for movement dysfunctions and injuries related to shoulder complex. The effects of recreational weightlifting on developing the imbalances between the shoulder muscles are not yet known.

Objectives

To investigate the isokinetic concentric shoulder muscle strength values (peak torque normalized to body weight) in recreational weightlifters (RWL) and to compare the shoulder muscles agonist/antagonist ratios with nonweightlifters.

Methods

Thirty male RWL with mean age, weight, height, and body mass index (BMI) of 21.56 years, 84.25 kg, 175.34 cm, and 26.51 kg/m², respectively, matched with nonweightlifters served as a control group. The normalized concentric peak torque values of shoulder flexors, extensors, abductors, adductors, and internal and external rotators were measured at angular velocity 120°/sec by using Biodex isokinetic system. Moreover, the agonist/antagonist strength ratio for all muscle groups were calculated.

Results

The normalized peak torques of RWL group were significantly greater than the control group (p < 0.05). The abductor/adductor and external rotator/internal rotator ratios of the RWL were significantly lower than the control group (p = 0.008 and 0.009, respectively). Conversely, there was no significant difference between both groups in relation to the flexor/extensor ratio (p = 0.259).

Conclusion

These results suggested that the recreational weightlifting exercises place trainees at risk of muscle imbalances. Therefore, the restoration of a normal concentric abductor/adductor and external rotator/internal rotator strength ratios may decrease the risk of possible shoulder injury.

Training, Supplementation, and Pharmacological Practices of Competitive Male Bodybuilders Across Training Phases

ABSTRACT

Hackett, DA. Training, supplementation, and pharmacological practices of competitive male bodybuilders across training phases. J Strength Cond Res 36(4): 963-970, 2022-Bodybuilding involves the pursuit of muscularity and leanness primarily through the use of progressive resistance training in combination with other practices such as manipulation of diet and use of ergogenic aids. This study aimed to compare the training practices and ergogenic aids used by competitive male bodybuilders across training phases. An online survey was completed by 235 competitive male bodybuilders with a median age of 26.0 (interquartile range 23.0-31.3) years. Results showed that most respondents performed split-routines (85.5%), 4-7 sessions per week (95.7%), trained major muscle groups twice a week (>50%), and session duration being 60-90 minutes (55.7%). Off-season resistance training sessions mostly comprised of targeting 2-3 muscle groups (56%), 2-3 exercises per muscle group (60.4%), 3-4 sets per exercise (73.2%), 7-12 repetition maximum (RM) per set (71.6%), and 61-180 seconds recovery between sets and exercises (80.5%). At the precompetition phase (6 weeks before competition), there was a decrease in the number of muscle groups trained per session (p = 0.027) and a greater number of repetitions performed per set (p < 0.001). A significant increase in the reported aerobic exercise volume was found during precompetition (<0.001). Performance enhancing drugs were used by 53.6% of respondents who did not compete in natural bodybuilding competitions. Dietary supplements were used by 95.7% of respondents with the most common being creatine monohydrate (80.4%) and whey protein (65.8%). Findings suggest that competitive bodybuilders follow resistance training practices consistent with the broad muscular hypertrophy recommendations but a notable shift in practices occur in the weeks before competition.

Drop-Set Training Elicits Differential Increases in Non-Uniform Hypertrophy of the Quadriceps in Leg Extension Exercise

The study aimed to compare the effects of drop set resistance training (RT) versus traditional RT on markers of maximal muscle strength and regional hypertrophy of the quadriceps femoris. Sixteen recreationally active young men had one leg randomly assigned to the drop-set method (DS) and the other to training in a traditional manner (TRAD). Participants performed unilateral seated leg extensions using a periodized approach for eight weeks. Rectus femoris (RF) and vastus lateralis (VL) muscle thickness (MT), estimated one repetition maximum (RM) in the unilateral knee extension, and peak and average isokinetic knee extension torque at 60°/s angular velocity were measured pre- and post-study. Both conditions increased muscle thickness of the RF and VL from pre- to post-intervention. DS showed statistically greater increases in the RF at 30% and 50% of muscle length, whereas no MT differences were detected at 70% muscle length nor at any aspect of the VL. Both DS and TRAD increased estimated one RM from pre- to post-study (+34.6% versus +32.0%, respectively) with no between-condition differences noted. Both conditions showed similar increases in peak torque (DS: +21.7%; TRAD: +22.5%) and average torque (DS: +23.6%; TRAD: +22.5%) from pre- to post-study. Our findings indicate a potential benefit of the drop-set method for inducing non-uniform hypertrophic gains in the RF muscle pursuant to leg extension training. The strategy did not promote an advantage in improving hypertrophy of the VL, nor in strength-related measures, compared to traditional training.

Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared to traditional sets in resistance-trained males

The present paper aimed to compare the effect of drop-set (DS) and rest-pause (RP) systems versus traditional resistance training (TRT) with equalized total training volume on maximum dynamic strength (1RM) and thigh muscle thickness (MT).Twenty-eight resistance-trained males were randomly assigned to either RP (n = 10), DS (n = 9) or TRT (n = 9) protocols performed twice a week for 8 weeks. 1RM and MT of the proximal, middle and distal portions of the lateral thigh were assessed at baseline and post intervention.A significant time x group interaction was observed for 1RM (P = 0.025) in the barbell back squat after 8-weeks. Post hoc comparisons revealed that RP promoted higher 1RM than TRT (P = 0.001); no statistical differences in strength were observed between the other conditions. A significant main effect of time was revealed for MT at the proximal (P = 0.0001) and middle (P = 0.0001) aspects of the lateral thigh for all training groups; however, the distal portion did not show a time effect (P = 0.190). There were no between-group interactions for MT. Our findings suggest that RP promotes slightly superior strength-related improvements compared to TRT, but hypertrophic adaptations are similar between conditions. Novelty bullets • Rest-pause elicited a slightly superior benefit for strength adaptations compared to traditional resistance training. • Resistance training systems do not promote superior hypertrophic adaptations when total training volume is equalized. • Muscle thickness in distal portion of thigh are similar to baseline. Although modest, effect sizes tended to favor rest-pause.

Individual Muscle Adaptations in different Resistance Training Systems in Well-Trained Men

Using a within-subject design we compared the individual responses between drop-set (DS) vs. traditional resistance training (TRAD) (n=16) and crescent pyramid (CP) vs. TRAD (n=15). Muscle cross-sectional area (CSA), leg press and leg extension 1 repetition maximum (1-RM) were assessed pre and post training. At group level, CSA increased from pre to post (DS: 7.8% vs. TRAD: 7.5%, P=0.02; CP: 7.5% vs. TRAD: 7.8%, P=0.02). All protocols increased the 1-RM from pre to post for leg press (DS: 24.9% vs. TRAD: 26.8%, P < 0.0001; CP: 27.3% vs. TRAD:2 6.3%, P < 0.0001) and leg extension (DS: 17.1% vs. TRAD: 17.3%, P < 0.0001; CP: 17.0% vs. TRAD: 16.6%, P < 0.0001). Individual analysis for CSA demonstrated no differences between protocols in 15 subjects. For leg press 1-RM, 5 subjects responded more to TRAD, 2 to DS and 9 similarly between protocols. In TRAD vs. CP, 4 subjects responded more to CP, 1 to TRAD and 10 similarly between protocols. For leg extension 1-RM 2 subjects responded more to DS, 3 to TRAD and 11 similarly between protocols. Additionally, 2 subjects responded more to CP, 2 to TRAD and 11 similarly between protocols. In conclusion, all protocols induced similar individual responses for CSA. For 1-RM, some subjects experience greater gains for the protocol performed with higher loads, such as CP.

Are We Exploring the Potential Role of Specialized Techniques in Muscle Hypertrophy?

Specialized resistance training techniques (e.g., drop-set, rest-pause) are commonly used by well-trained subjects for maximizing muscle hypertrophy. Most of these techniques were designed to allow a greater training volume (i.e., total repetitions×load), due to the supposition that it elicits greater muscle mass gains. However, many studies that compared the traditional resistance training configuration with specialized techniques seek to equalize the volume between groups, making it difficult to determine the inherent hypertrophic potential of these advanced strategies, as well as, this equalization restricts part of the practical extrapolation on these findings. In this scenario, the objectives of this manuscript were 1) to present the nuance of the evidence that deals with the effectiveness of these specialized resistance training techniques and - primarily - to 2) propose possible ways to explore the hypertrophic potential of such strategies with greater ecological validity without losing the methodological rigor of controlling possible intervening variables; and thus, contributing to increasing the applicability of the findings and improving the effectiveness of hypertrophy-oriented resistance training programs.

The Adverse Effects of Androgen Deprivation Therapy in Prostate Cancer and the Benefits and Potential Anti-oncogenic Mechanisms of Progressive Resistance Training

Prostate cancer has the second highest incidence of all cancers amongst men worldwide. Androgen deprivation therapy (ADT) remains a common form of treatment. However, in reducing serum testosterone to castrate levels and rendering men hypogonadal, ADT contributes to a myriad of adverse effects which can affect prostate cancer prognosis. Physical activity is currently recommended as synergistic medicine in prostate cancer patients to alleviate the adverse effects of treatment. Progressive resistance training (PRT) is an anabolic exercise modality which may be of benefit in prostate cancer patients given its potency in maintaining and positively adapting skeletal muscle. However, currently, there is a scarcity of RCTs which have evaluated the use of isolated PRT in counteracting the adverse effects of prostate cancer treatment. Moreover, although physical activity in general has been found to reduce relapse rates and improve survival in prostate cancer, the precise anti-oncogenic effects of specific exercise modalities, including PRT, have not been fully established. Thus, the overall objective of this article is to provide a rationale for the in-depth investigation of PRT and its biological effects in men with prostate cancer on ADT. This will be achieved by (1) summarising the metabolic effects of ADT in patients with prostate cancer and its effect on prostate cancer progression and prognosis, (2) reviewing the existing evidence regarding the metabolic benefits of PRT in this cohort, (3) exploring the possible oncological pathways by which PRT can affect prostate cancer prognosis and progression and (4) outlining avenues for future research.

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

BACKGROUND

Effective hypertrophy-oriented resistance training (RT) should comprise a combination of mechanical tension and metabolic stress. Regarding training variables, the most effective values are widely described in the literature. However, there is still a lack of consensus regarding the efficiency of advanced RT techniques and methods in comparison to traditional approaches.

METHODS

MEDLINE and SPORTDiscus databases were searched from 1996 to September 2019 for all studies investigating the effects of advanced RT techniques and methods on muscle hypertrophy and training variables. Thirty articles met the inclusion criteria and were consequently included for the quality assessment and data extraction.

RESULTS

Concerning the time-efficiency of training, the use of agonist-antagonist, upper-lower body supersets, drop and cluster sets, sarcoplasma stimulating training, employment of fast, but controlled duration of eccentric contractions (~2s), and high-load RT supplemented with low-load RT under blood flow restriction may provide an additional stimulus and an advantage to traditional training protocols. With regard to the higher degree of mechanical tension, the use of accentuated eccentric loading in RT should be considered. Implementation of drop sets, sarcoplasma stimulating training, low-load RT in conjunction with low-load RT under blood flow restriction could provide time-efficient solutions to increased metabolic stress.

CONCLUSIONS

Due to insufficient evidence, it is difficult to provide specific guidelines for volume, intensity of effort, and frequency of previously mentioned RT techniques and methods. However, well-trained athletes may integrate advanced RT techniques and methods into their routines as an additional stimulus to break through plateaus and to prevent training monotony.

The Effects of Varying Glenohumeral Joint Angle on Acute Volume Load, Muscle Activation, Swelling, and Echo-Intensity on the Biceps Brachii in Resistance-Trained Individuals

There is a paucity of data on how manipulating joint angles during isolation exercises may impact overall session muscle activation and volume load in resistance-trained individuals. We investigated the acute effects of varying glenohumeral joint angle on the biceps brachii with a crossover repeated measure design with three different biceps curls. One session served as the positive control (CON), which subjects performed 9 sets of bicep curls with their shoulder in a neutral position. The experimental condition (VAR), varied the glenohumeral joint angle by performing 3 sets in shoulder extension (30°), 3 sets neutral (0°), and 3 sets in flexion (90°). Volume load and muscle activation (EMG) were recorded during the training sessions. Muscle swelling and strain were assessed via muscle thickness and echo-intensity responses at pre, post, 24 h, 48 h, and 72 h. There were no significant differences between conditions for most dependent variables. However, the overall session EMG amplitude was significantly higher (p = 0.0001) in VAR compared to CON condition (95%-CI: 8.4% to 23.3%). Our findings suggest that varying joint angles during resistance training (RT) may enhance total muscle activation without negatively affecting volume load within a training session in resistance-trained individuals.

Changes in Body Composition and Neuromuscular Performance Through Preparation, 2 Competitions, and a Recovery Period in an Experienced Female Physique Athlete

Tinsley, GM, Trexler, ET, Smith-Ryan, AE, Paoli, A, Graybeal, AJ, Campbell, BI, and Schoenfeld, BJ. Changes in body composition and neuromuscular performance through preparation, two competitions, and a recovery period in an experienced female physique athlete. J Strength Cond Res 33(7): 1823-1839, 2019-This prospective case study evaluated an experienced female figure competitor during contest preparation, 2 competitions, and a recovery period. Twelve laboratory sessions were conducted over 8 months. At each visit, body composition was assessed by 4-compartment model, resting metabolic rate (RMR) by indirect calorimetry, and neuromuscular performance by peak force and rate of force development (RFD) on a mechanized squat device. Caloric intake ranged from 965 to 1,610 kcal·d (16.1-24.8 kcal·kg·BM; 18.2-31.1 kcal·kg·FFM), with varying macronutrient intakes (CHO: 0.3-4.8 g·kg; PRO: 1.7-3.0 g·kg; and FAT: 0.2-0.5 g·kg). Body fat was reduced from 20.3 to 12.2% before the first competition and declined to 11.6% before the second competition. Fat-free mass increased by 2.1% before the first competition and peaked at 4.6% above baseline in the recovery period. Resting metabolic rate decreased from 1,345 kcal·d at baseline to a low value of 1,119 kcal·d between competitions. By the end of recovery, RMR increased to 1,435 kcal·d. Concentric and eccentric peak forces declined by up to 19% before the first competition, experienced perturbations in the inter-competition and recovery periods, and remained 5-8% below baseline at study termination. Similarly, RFD decreased by up to 57% before the first competition, was partially recovered, but remained 39% lower than baseline at study termination. Despite favorable body composition changes, neuromuscular performance was impaired during and after the competitive season in an experienced female physique competitor.

Repeated Bouts of Advanced Strength Training Techniques: Effects on Volume Load, Metabolic Responses, and Muscle Activation in Trained Individuals

This study investigated the effects of advanced training techniques (ATT) on muscular responses and if performing a second training session would negatively affect the training stimulus. Eleven strength-trained males performed a traditional strength training session (TST) and four different ATT: pre-exhaustion A (PE-A), pre-exhaustion B (PE-B), forced repetitions (FR), and super-set (SS). On day 1, SS produced lower volume load than TST, FR, and PE-B (−16.0%, p ≤ 0.03; −14.9, p ≤ 0.03 and −18.2%, p ≤ 0.01, respectively). On day 2, SS produced lower volumes than all the other ATT (−9.73–−18.5%, p ≤ 0.03). Additionally, subjects demonstrated lower perceived exertion on day 1 compared to day 2 (6.5 ± 0.4 AU vs. 8.7 ± 0.3 AU, p = 0.0001). For blood lactate concentration [La-] on days 1 and 2, [La-] after the tenth set was the highest compared to all other time points (baseline: 1.7 ± 0.2, fifth-set: 8.7 ± 1.0, tenth-set 9.7 ± 0.9, post-5 min: 8.7 ± 0.7 mmol∙L⁻¹, p ≤ 0.0001). Acute muscle swelling was greater immediately and 30-min post compared to baseline (p ≤ 0.0001). On day 2, electromyography (EMG) amplitude on the clavicular head of the pectoralis major was lower for SS than TST, PE-A, and PE-B (−11.7%, p ≤ 0.01; −14.4%, p ≤ 0.009; −20.9%, p = 0.0003, respectively). Detrimental effects to the training stimulus were not observed when ATT (besides SS) are repeated. Strength trained individuals can sustain performance, compared to TST, when they are using ATT in an acute fashion. Although ATT have traditionally been used as a means to optimize metabolic stress, volume load, and neuromuscular responses, our data did not project differences in these variables compared to TST. However, it is important to note that different ATT might produce slight changes in volume load, muscle excitation, and fluid accumulation in strength-trained individuals from session to session.

The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses

Purpose

Investigate the acute and short-term (i.e., 24 h) effects of traditional (TRAD), superset (SS), and tri-set (TRI) resistance training protocols on perceptions of intensity and physiological responses.

Methods

Fourteen male participants completed a familiarisation session and three resistance training protocols (i.e., TRAD, SS, and TRI) in a randomised-crossover design. Rating of perceived exertion, lactate concentration ([Lac]), creatine kinase concentration ([CK]), countermovement jump (CMJ), testosterone, and cortisol concentrations was measured pre, immediately, and 24-h post the resistance training sessions with magnitude-based inferences assessing changes/differences within/between protocols.

Results

TRI reported possible to almost certainly greater efficiency and rate of perceived exertion, although session perceived load was very likely lower. SS and TRI had very likely to almost certainly greater lactate responses during the protocols, with changes in [CK] being very likely and likely increased at 24 h, respectively. At 24-h post-training, CMJ variables in the TRAD protocol had returned to baseline; however, SS and TRI were still possibly to likely reduced. Possible increases in testosterone immediately post SS and TRI protocols were reported, with SS showing possible increases at 24-h post-training. TRAD and SS showed almost certain and likely decreases in cortisol immediately post, respectively, with TRAD reporting likely decreases at 24-h post-training.

Conclusions

SS and TRI can enhance training efficiency and reduce training time. However, acute and short-term physiological responses differ between protocols. Athletes can utilise SS and TRI resistance training, but may require additional recovery post-training to minimise effects of fatigue.

Neuromuscular Fatigue and Physiological Responses After Five Dynamic Squat Exercise Protocols

This aimed to analyze neuromuscular, physiological and perceptual responses to a single bout of 5 different dynamic squat exercise protocols. In a randomized and counterbalanced order, 15 male resistance-trained athletes (mean ± SD; age: 23.1 ± 1.9 years, body mass: 77.4 ± 8.0 kg) completed traditional multiple sets (MS: 4 × 6, 85% 1 repetition maximum [RM]), drop sets (DS: 1 × 6, 85% 1RM + 3 drop sets), eccentric overload (EO: 4 × 6, 70% 1RM concentric, 100% 1RM eccentric), flywheel YoYo squat (FW: 4 × 6, all-out), and a plyometric jump protocol (PJ: 4 × 15, all-out). Blood lactate (La), ratings of perceived exertion (RPE), counter movement jump height (CMJ), multiple rebound jump (MRJ) performance, maximal voluntary isometric contraction force, serum creatine kinase (CK) and delayed onset muscle soreness were measured. Immediately post exercise, La was significantly (p < 0.001) higher in FW (mean ± 95% confidence limit; 12.2 ± 0.9 mmol·L) and lower in PJ (3.0 ± 0.8 mmol·L) compared with MS (7.7 ± 1.5 mmol·L), DS (8.5 ± 0.6 mmol·L), and EO (8.2 ± 1.6 mmol·L), accompanied by similar RPE responses. Neuromuscular performance (CMJ, MRJ) significantly remained decreased (p < 0.001) from 0.5 to 48 hours post exercise in all protocols. There was a significant time × protocol interaction (p ≤ 0.05) in MRJ with a significant lower performance in DS, EO, and FW compared with PJ (0.5 hours post exercise), and in EO compared with all other protocols (24 hours post exercise). A significant main time effect with peak values 24 hours post exercise was observed in CK serum concentrations (p < 0.001), but there was no time × protocol interaction. In conclusion, (a) metabolic and perceptual demands were higher in FW and EO compared with MS, DS and PJ, (b) neuromuscular fatigue was consistent up to 48 hours post exercise in all protocols, and

The effects of muscle action, repetition duration, and loading strategies of a whole-body, progressive resistance training programme on muscular performance and body composition in trained males and females

Research has produced equivocal results with regard to eccentric (ECC) only compared with traditional concentric/eccentric resistance training (RT). When considered in relation to load- and repetition duration-accentuated (ECC) training as well as the use of isokinetic and isoinertial training methods, there is a relative dearth of literature considering multi-joint, multi-exercise RT interventions. The present study considered 59 male and female participants randomly divided in to 3 sex counterbalanced groups; ECC only (ECC, n = 20), repetition duration-accentuated ECC (ECC-A, n = 20), and traditional (CON, n = 19) performing full-body, effort matched RT programmes for 2 days·week−1 for 10 weeks. Outcomes were muscular performance, including absolute muscular endurance and predicted 1-repetition maximum, in addition to body composition. No significant between-groups differences were identified for change in muscular performance measures for leg press or chest press exercises, or for body composition changes. Analyses revealed a significantly greater improvement for CON compared with ECC groups (p < 0.05) for change in absolute muscular endurance for the pull-down exercise. Effect sizes for muscular performance changes were moderate to large for all groups and exercises (0.75–2.00). The present study supports previous research that ECC-only training produces similar improvements in muscular performance to traditional training where intensity of effort is controlled. Data herein further supports the use of uncomplicated, low-volume RT to momentary failure as an efficacious method of improving muscular performance in trained persons.

Training practices and ergogenic aids used by male bodybuilders

Bodybuilding involves performing a series of poses on stage where the competitor is judged on aesthetic muscular appearance. The purpose of this study was to describe training practices and ergogenic aids used by competitive bodybuilders and to determine whether training practices comply with current recommendations for muscular hypertrophy. A web-based survey was completed by 127 competitive male bodybuilders. The results showed that during the off-season phase of training (OFF), the majority of respondents performed 3-6 sets per exercise (95.3%), 7-12 repetition maximum (RM) per set (77.0%), and 61- to 120-seconds recovery between sets and exercises (68.6%). However, training practices changed 6 weeks before competition (PRE), where there was an increased number of respondents who reported undertaking 3-4 sets per exercise at the expense of 5-6 sets per exercise (p < 0.001), an increase in the number reporting 10-15RM per set from 7-9RM per set (p < 0.001), and an increase in the number reporting 30-60 seconds vs. 61-180 seconds recovery between sets and exercises (p < 0.001). Anabolic steroid use was high among respondents competing in amateur competitions (56 of 73 respondents), whereas dietary supplementation was used by all respondents. The findings of this study demonstrate that competitive bodybuilders comply with current resistance exercise recommendations for muscular hypertrophy; however, these changed before competition during which there is a reduction resistance training volume and intensity. This alteration, in addition to an increase in aerobic exercise volume, is purportedly used to increase muscle definition. However, these practices may increase the risk of muscle mass loss in natural compared with amateur bodybuilders who reportedly use drugs known to preserve muscle mass.