1
|
Jung R, Gehlert S, Geisler S, Isenmann E, Eyre J, Zinner C. Muscle strength gains per week are higher in the lower-body than the upper-body in resistance training experienced healthy young women-A systematic review with meta-analysis. PLoS One 2023; 18:e0284216. [PMID: 37053143 PMCID: PMC10101404 DOI: 10.1371/journal.pone.0284216] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/04/2022] [Accepted: 03/27/2023] [Indexed: 04/14/2023] Open
Abstract
BACKGROUND Women are underrepresented in resistance exercise-related studies. To date only one meta-analysis provides concrete training recommendations for muscle strength gains through resistance training in eumenorrhoeic women. OBJECTIVE This review aims to identify research gaps to advance future study in this area to expand the knowledge concerning resistance exercise-induced strength gains in women and to provide guidelines on the number of repetitions per set and the training frequency per week to enhance maximal muscle strength. METHODS The electronic databases PubMed and Web of Science were searched using a comprehensive list of relevant terms. After checking for exclusion criteria, 31 studies could be included in the final analysis using data from 621 subjects. From these data sets, the ideal number of repetitions per set and also the training frequency per week were analyzed. RESULTS In the lower body, the largest gains were achieved with 1 to 6 repetitions (17.4% 1RM increase). For lower-body exercises, the highest gains were achieved with 13 to 20 repetitions (8.7% 1RM increase). The lower body should be trained two times a week (8.5% 1RM increase). The upper body should be trained two (5.2% 1RM increase) to three times (4.5% 1RM increase) a week. CONCLUSION Women can increase their 1RM by 7.2% per week in the upper body and by 5.2% per week in the lower-body exercises. The upper body can be trained more than two times per week whereas the lower body should be trained two times. Women with intermediate experiences in RT and advanced performance level show more rapid increases in strength in the lower-body compared to the upper-body while no differences were found between upper and lower limb adaptations in RT-beginner subjects.
Collapse
Affiliation(s)
- Roger Jung
- Department of Biosciences of Sport Science, Institute of Sport Science, University of Hildesheim, Hildesheim, Germany
| | - Sebastian Gehlert
- Department of Biosciences of Sport Science, Institute of Sport Science, University of Hildesheim, Hildesheim, Germany
| | - Stephan Geisler
- Fitness and Health, IST University of Applied Sciences, Duesseldorf, Germany
| | - Eduard Isenmann
- Fitness and Health, IST University of Applied Sciences, Duesseldorf, Germany
- Department for Molecular and Cellular Sports Medicine, Institute for Cardiovascular Research and Sports Medicine, German Sport University Cologne, Cologne, Germany
| | - Julia Eyre
- Fitness and Health, IST University of Applied Sciences, Duesseldorf, Germany
| | - Christoph Zinner
- Department of Sport, University of Applied Sciences for Police and Administration of Hesse, Wiesbaden, Germany
| |
Collapse
|
2
|
Moringa protein drink increases testosterone and anabolic status of men with hyperlipidemia: A randomized controlled study. TURKISH JOURNAL OF KINESIOLOGY 2021. [DOI: 10.31459/turkjkin.851832] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/20/2022] Open
|
3
|
Gandouzi I, Turki M, Ayedi F, Souissi N. Testosterone and cortisol variation due to training and fight in Judokas. J Sports Med Phys Fitness 2020; 61:1690-1699. [PMID: 33305548 DOI: 10.23736/s0022-4707.20.11865-6] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
BACKGROUND The aim of this study was to evaluate the effectiveness of judo workout by determining the testosterone (T) and cortisol (C) responses and their associations with the results of a judo fight. METHODS A prospective study involved 17 judokas. Three blood samples were taken from each athlete: at rest, immediately after a 90 min training session and 72 hours later immediately after a 5 min fight , to evaluate T, C and lactic acid. RESULTS Results showed no significant difference for T (p = 0.17), C (p = 0.51) or testosterone/cortisol (T/C) ratio (t = 0.901 (16), p =0.38) after training. A significant difference was found for the C (p =0.002) and the T/C ratio (p =0.04) after the fight. In contrast with the losers, the winner judokas reported a significant increase in the C (p = 0.002) and T (p = 0.013) concentrations at rest and after the fight. No significant difference was found for C (p = 0.77) or T (p = 0.43) at rest and after training. CONCLUSIONS The "fight" effort induced more biological stress than the "training" effort. In addition, the cortisol response and the T/C ratio revealed an association with a subsequent victorious judo fight. Thus, the hormonal response, particularly the C concentration, to a training could allow the assessment of the readiness of judokas for a future competition. This new strategy can allow to better manage the capacity of judoka at the training for the sake of an improvement of performance during competitions.
Collapse
Affiliation(s)
- Imed Gandouzi
- Molecular Basis of Human Pathology Laboratory UR12ES17, Faculty of Medicine of Sfax, Sfax, Tunisia -
| | - Mouna Turki
- Molecular Basis of Human Pathology Laboratory UR12ES17, Faculty of Medicine of Sfax, Sfax, Tunisia.,Laboratory of Biochemistry, CHU Habib Bourguiba, Sfax, Tunisia
| | - Fatma Ayedi
- Laboratory of Biochemistry, CHU Habib Bourguiba, Sfax, Tunisia
| | - Nizar Souissi
- RU Physical Activities, Sport & Health, The National Observatory of Sport, Tunisia
| |
Collapse
|
4
|
Schwanbeck SR, Cornish SM, Barss T, Chilibeck PD. Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. J Strength Cond Res 2020; 34:1851-1859. [PMID: 32358310 DOI: 10.1519/jsc.0000000000003349] [Citation(s) in RCA: 18] [Impact Index Per Article: 4.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
Schwanbeck, SR, Cornish, SM, Barss, T, and Chilibeck, PD. Effects of training with free weights versus machines on muscle mass, strength, free testosterone, and free cortisol levels. J Strength Cond Res 34(7): 1851-1859, 2020-Free weights offer a more unstable training environment, which enhances muscle recruitment, whereas some machines have the advantage of using a "cam" pulley system that better matches strength curves. We compared the effect of training with free weights vs. machines on muscle mass, strength, free testosterone, and free cortisol concentrations. Forty-six subjects (26 women; 22 ± 3 years) were randomized to train using free weights or machines for 8 weeks (with each muscle group trained 2-3/weeks, 3-4 sets of 4-10 repetitions). Muscle thickness and strength were measured at 0 and 8 weeks. Salivary hormone concentrations were assessed before and at the end of workouts at the beginning, midway (4 weeks), and end (8 weeks) of the training intervention. Biceps and quadriceps muscle thickness increased (p < 0.01) with no difference between groups. There was a group × time interaction for machine bench press strength (p = 0.05) with the machine group increasing more than the free-weight group (13.9 vs. 8.6%). Free-weight bench press and squat, and Smith machine squat strength increased in both groups (11-19%; p < 0.01) with no difference between groups. Men in the free-weight group had a greater increase in free testosterone from before to after acute training sessions than men in the machine group and all women (p < 0.01); however, there was no differences between groups in free cortisol response to acute resistance exercise. Training sessions with free weights induced greater increases in free testosterone in men; however, training with free weights or machines resulted in similar increases in muscle mass and strength.
Collapse
Affiliation(s)
- Shane R Schwanbeck
- College of Kinesiology, University of Saskatchewan, Saskatoon, Saskatchewan, Canada
| | - Stephen M Cornish
- Faculty of Kinesiology and Recreation Management, University of Manitoba, Winnipeg, Manitoba, Canada
| | - Trevor Barss
- Faculty of Medicine and Dentistry, Neuroscience and Mental Health Institute, University of Alberta, Edmonton, Alberta, Canada.,Division of Physical Medicine & Rehabilitation, Department of Medicine, Faculty of Medicine & Dentistry, University of Alberta, Edmonton, Alberta, Canada; and.,Sensory Motor Adaptive Rehabilitation Technology (SMART) Network, University of Alberta, Edmonton, Alberta, Canada
| | - Philip D Chilibeck
- College of Kinesiology, University of Saskatchewan, Saskatoon, Saskatchewan, Canada
| |
Collapse
|
5
|
Walker S, Häkkinen K, Newton RU, Markworth JF, Pundir S, Haff GG, Cameron-Smith D, Blazevich AJ. Acute responses of comprehensive gonadosteroids and corticosteroids to resistance exercise before and after 10 weeks of supervised strength training. Exp Physiol 2020; 105:438-448. [PMID: 31837091 DOI: 10.1113/ep087995] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/15/2019] [Accepted: 12/11/2019] [Indexed: 11/08/2022]
Abstract
NEW FINDINGS What is the central question of this study? Although acute responses of the principal gonadosteroid and corticosteroid hormones to resistance exercise are well documented, there is no information regarding how the key lower-concentration intermediary hormones respond and potentially influence these hormonal pathways. What is the main finding and its importance? This study provides evidence for cascading conversions of some gonadosteroids, and the data suggest that the testosterone concentration increases independently of these hormones. These findings challenge future studies to determine the exact physiological roles of the lower-concentration gonadosteroids and corticosteroids during and immediately after resistance exercise. ABSTRACT Resistance training is a potent stimulus for muscle growth, and steroid hormones are known to play a role in this adaptation. However, very little is known about the acute exercise-induced gonadosteroid and corticosteroid hormone responses, including those of key lower-concentration intermediate hormones. The present study determined the acute responses of these steroid hormone families using quantitative ultra-high performance liquid chromatography tandem mass spectrometry after resistance exercise in strength-trained men. Venous and fingertip blood samples were obtained pre-, mid-, 5 min post- and 15 min post-resistance exercise, both before and after 10 weeks of supervised resistance training. The experimental resistance exercise sessions consisted of three sets of 10 repetitions of bilateral leg-press exercise and three sets of 10 repetitions of unilateral knee-extension exercise, with 2 and 1 min recovery between sets, respectively. Statistically significant (P < 0.05) increases in the concentration of hormones in the gonadosteroid [including dehydroepiandrosterone (DHEA), androstenedione, testosterone and estrone] and the corticosteroid (including cortisol, corticosterone and cortisone) families were demonstrated after both experimental resistance exercise sessions, irrespective of training status. Correlation analyses revealed relationships between the following hormones: (i) DHEA and androstenedione; (ii) DHEA and cortisol; (iii) androstenedione and estrone; and (iv) 11-deoxycortisol and cortisol. Testosterone appears to increase acutely and independently of other intermediary hormones after resistance exercise. In conclusion, lower-concentration intermediary gonadosteroids (e.g. estrone) and corticosteroids (e.g. corticosterone) respond robustly to resistance exercise in strength-trained men, although it seems that testosterone concentrations are regulated by factors other than the availability of precursor hormones and changes in plasma volume.
Collapse
Affiliation(s)
- Simon Walker
- NeuroMuscular Research Center, Faculty of Sport and Health Sciences, University of Jyväskylä, Jyväskylä, Finland
| | - Keijo Häkkinen
- NeuroMuscular Research Center, Faculty of Sport and Health Sciences, University of Jyväskylä, Jyväskylä, Finland
| | - Robert U Newton
- Centre for Exercise and Sports Science Research (CESSR), Edith Cowan University, Joondalup, WA, Australia
| | - James F Markworth
- Department of Molecular and Integrative Physiology, University of Michigan, Ann Arbor, MI, USA.,Liggins Institute, The University of Auckland, Auckland, New Zealand
| | - Shikha Pundir
- Liggins Institute, The University of Auckland, Auckland, New Zealand
| | - Guy G Haff
- Centre for Exercise and Sports Science Research (CESSR), Edith Cowan University, Joondalup, WA, Australia
| | | | - Anthony J Blazevich
- Centre for Exercise and Sports Science Research (CESSR), Edith Cowan University, Joondalup, WA, Australia
| |
Collapse
|