scholarly journals The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review

2021 ◽  
Author(s):  
Michal Wilk ◽  
Adam Zajac ◽  
James J. Tufano
Keyword(s):  
Resistance Training ◽  
Acute Exercise ◽  
Muscle Growth ◽  
Scientific Data ◽  
Strength Development ◽  
Strength And Conditioning ◽  
Adaptive Changes ◽  
Training Variable ◽  
The Impact

AbstractHypertrophy and strength are two common long-term goals of resistance training that are mediated by the manipulation of numerous variables. One training variable that is often neglected but is essential to consider for achieving strength and hypertrophy gains is the movement tempo of particular repetitions. Although research has extensively investigated the effects of different intensities, volumes, and rest intervals on muscle growth, many of the present hypertrophy guidelines do not account for different movement tempos, likely only applying to volitional movement tempos. Changing the movement tempo during the eccentric and concentric phases can influence acute exercise variables, which form the basis for chronic adaptive changes to resistance training. To further elaborate on the already unclear anecdotal evidence of different movement tempos on muscle hypertrophy and strength development, one must acknowledge that the related scientific research does not provide equivocal evidence. Furthermore, there has been no assessment of the impact of duration of particular movement phases (eccentric vs. concentric) on chronic adaptations, making it difficult to draw definitive conclusions in terms of resistance-training recommendations. Therefore, the purpose of this review is to explain how variations in movement tempo can affect chronic adaptive changes. This article provides an overview of the available scientific data describing the impact of movement tempo on hypertrophy and strength development with a thorough analysis of changes in duration of particular phases of movement. Additionally, the review provides movement tempo-specific recommendations as well real training solutions for strength and conditioning coaches and athletes, depending on their goals.

scholarly journals Long-term time-course of strength adaptation to minimal dose resistance training: Retrospective longitudinal growth modelling of a large cohort through training records

2021 ◽  
Author(s):  
James Steele ◽  
James Fisher ◽  
Jürgen Giessing ◽  
Patroklos Androulakis-Korakakis ◽  
Milo Wolf ◽  
...  
Keyword(s):  
Public Health ◽  
Resistance Training ◽  
Fixed Effects ◽  
Time Course ◽  
Small Samples ◽  
Strength Development ◽  
Minimal Growth ◽  
Minimal Effective Dose ◽  
Minimal Dose

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.

scholarly journals No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial

2020 ◽  
Vol 17 (11) ◽  
pp. 3871
Author(s):  
Heidi M. Lynch ◽  
Matthew P. Buman ◽  
Jared M. Dickinson ◽  
Lynda B. Ransdell ◽  
Carol S. Johnston ◽  
...  
Keyword(s):  
Resistance Training ◽  
Whey Protein ◽  
Body Mass ◽  
Muscle Growth ◽  
Protein Isolate ◽  
Strength Development ◽  
Vastus Lateralis Muscle ◽  
Resistance Training Program ◽  
Total Body Mass ◽  
Protein Supplements

There are conflicting reports regarding the efficacy of plant versus animal-derived protein to support muscle and strength development with resistance training. The purpose of this study was to determine whether soy and whey protein supplements matched for leucine would comparably support strength increases and muscle growth following 12 weeks of resistance training. Sixty-one untrained young men (n = 19) and women (n = 42) (18–35 year) enrolled in this study, and 48 completed the trial (17 men, 31 women). All participants engaged in supervised resistance training 3×/week and consumed 19 grams of whey protein isolate or 26 grams of soy protein isolate, both containing 2 g (grams) of leucine. Multi-level modeling indicated that total body mass (0.68 kg; 95% CI: 0.08, 1.29 kg; p < 0.001), lean body mass (1.54 kg; 95% CI: 0.94, 2.15 kg; p < 0.001), and peak torque of leg extensors (40.27 Nm; 95% CI: 28.98, 51.57 Nm, p < 0.001) and flexors (20.44 Nm; 95% CI: 12.10, 28.79 Nm; p < 0.001) increased in both groups. Vastus lateralis muscle thickness tended to increase, but this did not reach statistical significance (0.12 cm; 95% CI: −0.01, 0.26 cm; p = 0.08). No differences between groups were observed (p > 0.05). These data indicate that increases in lean mass and strength in untrained participants are comparable when strength training and supplementing with soy or whey matched for leucine.

scholarly journals Acute physical exercise improves memory consolidation in humans via BDNF and endocannabinoid signaling

2017 ◽  
Author(s):  
Blanca Marin Bosch ◽  
Aurélien Bringard ◽  
Maria Grazia Logrieco ◽  
Estelle Lauer ◽  
Nathalie Imobersteg ◽  
...  
Keyword(s):  
Physical Exercise ◽  
Acute Exercise ◽  
Memory Performance ◽  
Long Term Memory ◽  
Hippocampal Activity ◽  
High Exercise Intensity ◽  
Acute Physical Exercise ◽  
Term Performance ◽  
The Impact

AbstractRegular physical exercise enhances memory functions and neurogenesis in the hippocampus, an effect partially mediated by BDNF (Brain Derived Neurotrophic Factor). Acute exercise promotes the release of endocannabinoids (especially anandamide, AEA), which enhance BDNF release and improve hippocampal plasticity in rodents. How acute exercise affects BDNF and AEA levels and influences memory performance in humans remains to date unknown. Here we combined blood biomarkers, behavioral and fMRI measurements to assess the impact of acute physical exercise on associative memory and underlying neurophysiological mechanisms. For each participant, memory was tested after three conditions: rest, moderate or high exercise intensity. A long-term memory retest took place 3 months later. At both test and retest, memory performance increased after moderate but not high intensity exercise or rest. We also show that memory benefited from exercise-related increases in both AEA and BNDF levels: AEA boosted hippocampal activity during memory recall, while BDNF enhanced hippocampal memory representations and long-term performance.

scholarly journals Resistance Exercise for Breast Cancer Patients? Evidence from the Last Decade

Breast Care ◽  
2021 ◽  
pp. 1-7
Author(s):  
Lars Gerland ◽  
Freerk T. Baumann ◽  
Timo Niels
Keyword(s):  
Breast Cancer ◽  
Side Effects ◽  
Resistance Training ◽  
Muscle Strength ◽  
Cancer Patients ◽  
Exercise Intervention ◽  
Large Field ◽  
Breast Cancer Patients ◽  
The Impact

<b><i>Background:</i></b> Breast cancer is associated with many therapy-induced side effects that impact patients’ lives from diagnosis to long-term survivorship. Physical activity has become an important and proven supportive measure in treating side effects like loss of muscle strength, fatigue, chemotherapy-induced peripheral neuropathy, lymphedema, and loss of quality of life. Resistance training (RT) is an established exercise intervention for breast cancer patients, but the correct type, timing, intensity, and duration of exercise remain unclear. It is necessary to investigate different resistance training interventions and their effects on breast cancer patients by covering all stages of treatment, beginning with prehabilitation, through the period of acute therapy, to long-term survivorship. <b><i>Conclusion:</i></b> Upon evaluation of randomized controlled trials (RCTs) from the past decade, RT was found to be feasible and safe. Furthermore, there is evidence on the impact of RT on muscle strength, CRF and QoL amongst other factors. Studies implementing mixes of aerobic and strength exercises are rather common, but RCTs of RT-only protocols remain scarce. Different strength training protocols at distinct stages of breast cancer treatment have been conducted, but with the complexity of treatments and the variety of training styles, a large field of study remains. <b><i>Key Messages:</i></b> Although the overall data on RT for breast cancer patients has increased, there are many different methodological approaches and testing measures as well as gaps in study documentation. There is still very little of the evidence that would facilitate the compilation of standardized and individualized guidelines.

Potential for strength and endurance training to amplify endurance performance

1988 ◽  
Vol 65 (5) ◽  
pp. 2285-2290 ◽  
Author(s):  
R. C. Hickson ◽  
B. A. Dvorak ◽  
E. M. Gorostiaga ◽  
T. T. Kurowski ◽  
C. Foster
Keyword(s):  
Resistance Training ◽  
Strength Training ◽  
Endurance Training ◽  
Citrate Synthase ◽  
Endurance Performance ◽  
Treadmill Running ◽  
Vastus Lateralis Muscle ◽  
Heavy Resistance Training ◽  
The Impact

The impact of adding heavy-resistance training to increase leg-muscle strength was studied in eight cycling- and running-trained subjects who were already at a steady-state level of performance. Strength training was performed 3 days/wk for 10 wk, whereas endurance training remained constant during this phase. After 10 wk, leg strength was increased by an average of 30%, but thigh girth and biopsied vastus lateralis muscle fiber areas (fast and slow twitch) and citrate synthase activities were unchanged. Maximal O2 uptake (VO2max) was also unchanged by heavy-resistance training during cycling (55 ml.kg-1.min-1) and treadmill running (60 ml.kg-1.min-1); however, short-term endurance (4-8 min) was increased by 11 and 13% (P less than 0.05) during cycling and running, respectively. Long-term cycling to exhaustion at 80% VO2max increased from 71 to 85 min (P less than 0.05) after the addition of strength training, whereas long-term running (10 km times) results were inconclusive. These data do not demonstrate any negative performance effects of adding heavy-resistance training to ongoing endurance-training regimens. They indicate that certain types of endurance performance, particularly those requiring fast-twitch fiber recruitment, can be improved by strength-training supplementation.

scholarly journals The Role of the Skeletal Muscle Secretome in Mediating Endurance and Resistance Training Adaptations

2021 ◽  
Vol 12 ◽  
Author(s):  
Aurel B. Leuchtmann ◽  
Volkan Adak ◽  
Sedat Dilbaz ◽  
Christoph Handschin
Keyword(s):  
Skeletal Muscle ◽  
Resistance Training ◽  
Acute Exercise ◽  
Current Knowledge ◽  
Liver Fat ◽  
Training Adaptations ◽  
Exercise Induced ◽  
And Function

Exercise, in the form of endurance or resistance training, leads to specific molecular and cellular adaptions not only in skeletal muscles, but also in many other organs such as the brain, liver, fat or bone. In addition to direct effects of exercise on these organs, the production and release of a plethora of different signaling molecules from skeletal muscle are a centerpiece of systemic plasticity. Most studies have so far focused on the regulation and function of such myokines in acute exercise bouts. In contrast, the secretome of long-term training adaptation remains less well understood, and the contribution of non-myokine factors, including metabolites, enzymes, microRNAs or mitochondrial DNA transported in extracellular vesicles or by other means, is underappreciated. In this review, we therefore provide an overview on the current knowledge of endurance and resistance exercise-induced factors of the skeletal muscle secretome that mediate muscular and systemic adaptations to long-term training. Targeting these factors and leveraging their functions could not only have broad implications for athletic performance, but also for the prevention and therapy in diseased and elderly populations.

scholarly journals A muscle growth promoting treatment based on the attenuation of activin/myostatin signalling in young mice results in long-term testicular abnormalities

2021 ◽  
pp. dmm.047555
Author(s):  
Danielle Vaughan ◽  
Robert Mitchell ◽  
Oliver Kretz ◽  
David Chambers ◽  
Maciej Lalowski ◽  
...  
Keyword(s):  
Gene Expression ◽  
Muscle Growth ◽  
Gene Array ◽  
Drug Repurposing ◽  
Skeletal Muscle Atrophy ◽  
Short Term Treatment ◽  
Growth Promoting ◽  
The Impact ◽  
Detrimental Impact

Activin/Myostatin signalling acts to induce skeletal muscle atrophy in adult mammals by inhibiting protein synthesis as well as promoting protein and organelle turnover. Numerous strategies have been successfully developed to attenuate the signalling properties of these molecules which result in augmenting muscle growth. However, these molecules, in particular Activin, play major roles in tissue homeostasis in numerous organs of the mammalian body. We have recently shown that while the attenuation of Activin/Myostatin results in robust muscle growth, it also has detrimental impact on the testis. Here, we aimed to discover the long-term consequences of a brief period of exposure to molecules that promote muscle on the testis.We demonstrate that muscle hypertrophy promoted by a soluble Activin Type IIB ligand trap (sActRIIB) is a short-lived phenomenon. In stark contrast, short term treatment with sActRIIB results in immediate impact on the testis which persists after the sessions of the intervention. Gene array analysis identifies an expansion in aberrant gene expression over time in the testis initiated by a brief exposure to muscle growth promoting molecules. The impact on the testis results in decreased organ size as well as quantitative and qualitative impact on sperm. Finally, we have used a drug-repurposing strategy to exploit the gene expression data to identify a compound N6-methyladenosine, that may protect the testis from the impact of the muscle growth promoting regime. Taken together, this work shows potential long-term harmful effects of strategies aimed at promoting muscle growth by attenuating Activin/Myostatin signalling. Furthermore, we have identified a molecule that could in future be used to overcome the detrimental impact of sActRIIB treatment on the testis.

scholarly journals Long-Term Compressive Strength Development of Steel Fiber Shotcrete from Cores Based on Accelerator Types at Tunnel Site

Materials ◽  
2021 ◽  
Vol 14 (3) ◽  
pp. 580
Author(s):  
Kyong Ku Yun ◽  
Seunghak Choi ◽  
Taeho Ha ◽  
Seong Kwon Kim ◽  
Mohammad Shakhawat Hossain ◽  
...  
Keyword(s):  
Compressive Strength ◽  
Steel Fiber ◽  
Relative Strength ◽  
Worker Safety ◽  
Strength Development ◽  
The Core ◽  
Long Term Performance ◽  
Term Performance ◽  
The Impact

In this study, cement minerals, aluminates, and alkali-free accelerators incorporated with steel fiber were used to scrutinize the influence of accelerating agents on the long-term performance of tunneling shotcrete. Performance tests were identified based on the core compressive strength of mix shotcrete specimens with different types of accelerating agents throughout timeframes of 1, 3, 6, and 12 months. Here, 37 kg of steel fiber was incorporated into the cement mineral and aluminate mixes, and 40 kg of steel fiber was incorporated in an alkali-free mix for the shotcrete mix design. The KSF 2784 and ASTM 214 standards were followed for specimen fabrication and core cutting. For all specimens, shotcrete test panels of 250 × 600 × 500 mm were manufactured for core compressive strength tests conducted using 100, 75 and 55 mm diameter cylindrical molds and a length-to-diameter ratio of 2. The 1-month compressive strength of all test variables satisfied the Korea Expressway Co. standard of 21 MPa. The core compressive strength of the shotcrete specimens showed a tendency to increase with age, but a strength reduction occurred in 6 months and increased again at 12 months. Moreover, the impact of the diameter changes in the shotcrete core specimens was analyzed based on the mixing. For 12 months, a large increase in the core compressive strength occurred, particularly in the alkali-free specimens. The comparison also focused on the relative strength compared with a cast concrete mold and shotcrete core specimens. It is necessary to use alkali-free accelerators considering the long-term performance of tunnels and worker safety.

Suppressed, but Not Forgotten

2011 ◽  
Vol 70 (1) ◽  
pp. 5-11 ◽  
Author(s):  
Beat Meier ◽  
Anja König ◽  
Samuel Parak ◽  
Katharina Henke
Keyword(s):  
Memory Trace ◽  
Thought Suppression ◽  
Test Phase ◽  
Indirect Test ◽  
Final Test ◽  
Test Experiment ◽  
And Control ◽  
Cue Words ◽  
The Impact

This study investigates the impact of thought suppression over a 1-week interval. In two experiments with 80 university students each, we used the think/no-think paradigm in which participants initially learn a list of word pairs (cue-target associations). Then they were presented with some of the cue words again and should either respond with the target word or avoid thinking about it. In the final test phase, their memory for the initially learned cue-target pairs was tested. In Experiment 1, type of memory test was manipulated (i.e., direct vs. indirect). In Experiment 2, type of no-think instructions was manipulated (i.e., suppress vs. substitute). Overall, our results showed poorer memory for no-think and control items compared to think items across all experiments and conditions. Critically, however, more no-think than control items were remembered after the 1-week interval in the direct, but not in the indirect test (Experiment 1) and with thought suppression, but not thought substitution instructions (Experiment 2). We suggest that during thought suppression a brief reactivation of the learned association may lead to reconsolidation of the memory trace and hence to better retrieval of suppressed than control items in the long term.

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