Chronic resistance training: is it time to rethink the time course of neural contributions to strength gain?

Objective: Public health guidelines for resistance training typically emphasize a minimal effective dose approach. The intention for such guidelines is that individuals engage in these behaviors over the long-term. However, relatively few studies have examined the longitudinal time-course of strength adaptations to resistance training and those which have typically utilize small samples and/or athletic populations. Further, no studies have employed approaches to incorporate participant level random factors into modelling. Thus, the aim of this study was to examine the time-course of strength development resulting from continued participation in minimal dose resistance training in a large sample through retrospective training records. Methods: Data was available for analysis from 14,690 participants who had undergone minimal dose resistance training (1x/week, single sets to momentary failure of six exercises) with records ranging up to 352 weeks (~6.8 years) in length. Linear-log growth models examining the development of strength over time were fit allowing random intercepts and slopes by participant. In addition, the interaction of sex and age were examined as fixed effects. Results: All models demonstrated a robust linear-log relationship which on the untransformed time scale clearly demonstrated the presence of a plateau in strength development around ~1 year into training after which strength was essentially maintained with minimal growth. Sex and age had minimal interaction effects. Conclusions: Substantial strength gains are possible with the use of a minimal dose resistance training approach. Though, these begin to plateau after ~1 year of training with little impact from sex or age on the emergence of this plateau. It is unclear if this plateau can be overcome through alternative approaches. Considering this, our results support public health recommendations for minimal dose resistance training to induce and maintain strength adaptations in adults.

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Time Course of Blood Flow Restricted Resistance Training Adaptations in Older Adults

Medicine & Science in Sports & Exercise ◽

10.1249/01.mss.0000563415.22975.52 ◽

2019 ◽

Vol 51 (Supplement) ◽

pp. 972

Author(s):

Summer B. Cook ◽

Christopher J. Cleary

Keyword(s):

Older Adults ◽

Blood Flow ◽

Resistance Training ◽

Time Course ◽

Training Adaptations

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Time Course of Resistance Training–Induced Muscle Hypertrophy in the Elderly

The Journal of Strength and Conditioning Research ◽

10.1519/jsc.0000000000001019 ◽

2016 ◽

Vol 30 (1) ◽

pp. 159-163 ◽

Cited By ~ 19

Author(s):

Manoel E. Lixandrão ◽

Felipe Damas ◽

Mara P.T. Chacon-Mikahil ◽

Claudia R. Cavaglieri ◽

Carlos Ugrinowitsch ◽

...

Keyword(s):

Resistance Training ◽

Time Course ◽

Muscle Hypertrophy ◽

The Elderly

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The Time Course for Elevated Muscle Protein Synthesis Following Heavy Resistance Exercise

Canadian Journal of Applied Physiology ◽

10.1139/h95-038 ◽

1995 ◽

Vol 20 (4) ◽

pp. 480-486 ◽

Cited By ~ 144

Author(s):

J. Duncan MacDougall ◽

Martin J. Gibala ◽

Mark A. Tarnopolsky ◽

Jay R. MacDonald ◽

Stephen A. Interisano ◽

...

Keyword(s):

Protein Synthesis ◽

Resistance Training ◽

Time Course ◽

Biceps Brachii ◽

Muscle Protein ◽

Muscle Protein Synthesis ◽

Training Session ◽

Constant Infusion ◽

Heavy Resistance Training

It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training. This study further examined the time course for elevated muscle protein synthesis by examining its rate at 36 hrs following a training session. Six healthy young men performed 12 sets of 6- to 12-RM elbow flexion exercises with one arm while the opposite arm served as a control. MPS was calculated from the in vivo rate of incorporation of L-[1,2−13C2] leucine into biceps brachii of both arms using the primed constant infusion technique over 11 hrs. At an average time of 36 hrs postexercise, MPS in the exercised arm had returned to within 14% of the control arm value, the difference being nonsignificant. It is concluded that following a bout of heavy resistance training, MPS increases rapidly, is more than double at 24 hrs, and thereafter declines rapidly so that at 36 hrs it has almost returned to baseline. Key words: L-[−13C] leucine, muscle hypertrophy, training frequency, mass spectrometry

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Time Course of Muscle Damage and Inflammatory Responses to Resistance Training with Eccentric Overload in Trained Individuals

Mediators of Inflammation ◽

10.1155/2013/204942 ◽

2013 ◽

Vol 2013 ◽

pp. 1-6 ◽

Cited By ~ 3

Author(s):

Bernardo Neme Ide ◽

Lázaro Alessandro Soares Nunes ◽

René Brenzikofer ◽

Denise Vaz Macedo

Keyword(s):

Resistance Training ◽

Muscle Damage ◽

Initial Phase ◽

Time Course ◽

Inflammatory Responses ◽

White Blood Cells ◽

C Reactive Protein ◽

Reactive Protein ◽

High Magnitude ◽

Eccentric Overload

The purpose of this study was to observe the time course of muscle damage and inflammatory responses following an eccentric overload resistance-training (EO) program. 3 females (23.8 ± 2.6 years; 70.9 ± 12.7 kg; 1.6 ± 0.08 m) and 5 males (23.8 ± 2.6 years; 75.1 ± 11.2 kg; 1.8 ± 0.1 m) underwent thirteen training sessions (4 × 8–10 eccentric-only repetitions—80% of eccentric 1RM, one-minute rest, 2x week−1, during 7 weeks, for three exercises). Blood samples were collected prior to (Pre) and after two (P2), seven (P7), nine (P9), eleven (P11), and thirteen (P13) sessions, always 96 hours after last session. The reference change values (RCV) analysis was employed for comparing the responses, and the percentual differences between the serial results were calculated for each subject and compared with RCV95%. Four subjects presented significant changes for creatine kinase at P2, and another two at P13; six for C-reactive protein at P2, and three at P11; two for neutrophils at P2, P4, and P13, respectively; and only one for white blood cells at P2, P4, P7, and P9, for lymphocyte at P7, P9, and P13, and for platelet at P4. We conclude that EO induced high magnitude of muscle damage and inflammatory responses in the initial phase of the program with subsequent attenuation.

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Time Course of Strength and Power Recovery After Resistance Training With Different Movement Velocities

The Journal of Strength and Conditioning Research ◽

10.1519/jsc.0b013e3181e7393f ◽

2011 ◽

Vol 25 (7) ◽

pp. 2025-2033 ◽

Cited By ~ 13

Author(s):

Bernardo N Ide ◽

Thomaz CF Leme ◽

Charles R Lopes ◽

Alexandre Moreira ◽

Clodoaldo J Dechechi ◽

...

Keyword(s):

Resistance Training ◽

Time Course ◽

Power Recovery

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A mathematical model-based approach to optimize loading schemes of isometric resistance training sessions

10.1101/2020.04.16.044578 ◽

2020 ◽

Author(s):

Johannes L. Herold ◽

Andreas Sommer

Keyword(s):

Optimal Control ◽

Resistance Training ◽

Time Course ◽

Optimal Control Problems ◽

Real Life ◽

Parameter Estimates ◽

Control Problems ◽

Maximum Voluntary Isometric Contraction ◽

Physiological Models ◽

Model Based

AbstractIndividualized resistance training (RT) is necessary to optimize training results. A model-based optimization of loading schemes could provide valuable impulses for practitioners and complement the predominant manual program design by customizing the loading schemes to the trainee and the training goals. We compile a literature overview of model-based approaches used to simulate or optimize the response to single RT sessions or to longterm RT plans in terms of strength, power, muscle mass, or local muscular endurance by varying the loading scheme. To the best of our knowledge, contributions employing a predictive model to algorithmically optimize loading schemes for different training goals are nonexistent in the literature. Thus, we propose to set up optimal control problems as follows. For the underlying dynamics, we use a phenomenological model of the time course of maximum voluntary isometric contraction force. Then, we provide mathematical formulations of key performance indicators for loading schemes identified in sport science and use those as objective functionals or constraints. We then solve those optimal control problems using previously obtained parameter estimates for the elbow flexors. We discuss our choice of training goals, analyze the structure of the computed solutions, and give evidence of their real-life feasibility. The proposed optimization methodology is independent from the underlying model and can be transferred to more elaborate physiological models once suitable ones become available.

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