The Effects of Resistance Exercise Selection on Muscle Size and Strength in Trained Women

2020 ◽  
Author(s):  
Matheus Barbalho ◽  
Daniel Souza ◽  
Victor Coswig ◽  
James Steele ◽  
James Fisher ◽  
...  
Keyword(s):  
Resistance Training ◽  
Knee Flexion ◽  
Training Programs ◽  
Gluteus Maximus ◽  
Muscle Thickness ◽  
Muscle Size ◽  
Resistance Training Program ◽  
Before And After ◽  
Muscle Groups ◽  
Optimal Strength

AbstractThe study compared the effects of resistance training programs composed by multi-joint (MJ), single-joint (SJ) and the combination of multi- and single-joint (MJ+SJ) exercises on muscle strength and hypertrophy in trained women. Thirty participants were divided into groups that performed only MJ exercises, SJ exercises and MJ+SJ exercises for six months. Participants were tested for 1-repetition maximum (RM) and muscle thickness (MT) before and after the intervention. All groups showed significant gains on 1RM tests from pre- to post-training (P<0.01). However, MJ and MJ+SJ groups obtained greater gains in 1RM for the MJ exercises in comparison with the SJ group. Increases in 1RM for the SJ exercises were similar among groups, with the exception of leg curl, where the SJ group obtained greater gains than MJ and MJ+SJ. All groups obtained significant increases in MT from pre- to post-training for all muscle groups. However, MJ and MJ+SJ groups presented greater increases in gluteus maximus, quadriceps femoris and pectoralis major in comparison with the SJ group. Therefore, our results suggest that, in general, performing MJ exercises seems to be necessary to obtain optimal results from a resistance training program; however SJ might be necessary to provide optimal strength gains in knee flexion.

Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men—Less is More?

2020 ◽  
Vol 15 (2) ◽  
pp. 268-277 ◽  
Author(s):  
Matheus Barbalho ◽  
Victor S. Coswig ◽  
James Steele ◽  
James P. Fisher ◽  
Jurgen Giessing ◽  
...  
Keyword(s):  
Resistance Training ◽  
Muscle Hypertrophy ◽  
Biceps Brachii ◽  
Gluteus Maximus ◽  
Muscle Thickness ◽  
Muscle Performance ◽  
Muscle Size ◽  
Triceps Brachii ◽  
Less Is More ◽  
Time Interaction

Purpose: To compare the effects of different resistance training volumes on muscle performance and hypertrophy in trained men. Methods: Thirty-seven volunteers performed resistance training for 24 weeks, divided into groups that performed 5 (G5), 10 (G10), 15 (G15), and 20 (G20) sets per muscle group per week. Ten-repetition maximum (10RM) tests were performed for the bench press, lat pulldown, 45° leg press, and stiff-legged deadlift. Muscle thickness was measured using ultrasound at biceps brachii, triceps brachii, pectoralis major, quadriceps femoris, and gluteus maximus. All measurements were performed at the beginning (pre), 12 (mid), and 24 weeks (post) of training. Results: All groups showed significant increases in all 10RM tests and muscle thickness measures after 12 and 24 weeks when compared with pre (P < .05). There were no significant differences in any 10RM test or changes between G5 and G10 after 12 and 24 weeks. G5 and G10 showed significantly greater increases for 10RM than G15 and G20 for most exercises at 12 and 24 weeks. There was no group by time interaction for any muscle thickness measure. Conclusions: The results bring evidence of an inverted “U-shaped” curve for the dose–response curve for muscle strength. Although the same trend was noted for muscle hypertrophy, the results did not reach significance. Five to 10 sets per week might be sufficient for bringing about optimal gains in muscle size and strength in trained men over a 24-week period.

Back Squat vs. Hip Thrust Resistance-training Programs in Well-trained Women

2020 ◽  
Vol 41 (05) ◽  
pp. 306-310 ◽  
Author(s):  
Matheus Barbalho ◽  
Victor Coswig ◽  
Daniel Souza ◽  
Julio Cerca Serrão ◽  
Mário Hebling Campos ◽  
...  
Keyword(s):  
Muscle Strength ◽  
Muscle Hypertrophy ◽  
Training Programs ◽  
Gluteus Maximus ◽  
Muscle Thickness ◽  
Quadriceps Femoris ◽  
Repetition Maximum ◽  
Back Squat ◽  
Before And After ◽  
Gluteus Maximus Muscle

AbstractThe study compared the effects of back squat (BS) and hip thrust (HT) exercises on muscle strength and hypertrophy in well-trained women. Twenty-two participants were divided in two groups: BS group (n=12, 26.4±1.32 years, 171.8±3.79 cm, and 69.5±4.9 kg) performed the BS exercise and HT group (n=10, 27.5±1.42 years, 170.8±4.4 cm, 67.5±4.7 kg) performed the HT exercise. Training was performed for 12 weeks. Before and after the training period, participants were assessed for quadriceps femoris and gluteus maximus muscle thickness (MT) and 1 repetition maximum (1RM) test on the BS and HT. Both groups significantly increased hip extensors MT and HT 1RM; however, the improvements in BS group were higher than in HT group on quadriceps femoris (12.2% for BS and 2% for HT, P<0.001) and gluteus maximus MT (9.4% for BS and 3.7% for HT, P=0.001) and BS 1 RM (35.9% for BS and 4.3% for HT, P<0.001). BS was more efficient than HT, since it resulted in greater muscle hypertrophy of the quadriceps femoris and gluteus maximus, increases in BS 1RM and similar increases in HT.

scholarly journals Serum Albumin Levels as a Predictive Biomarker for Low-Load Resistance Training Programs’ Effects on Muscle Thickness in the Community-Dwelling Elderly Japanese Population: Results From the Interventional Study

2021 ◽  
Author(s):  
Shuji Sawada ◽  
Hayao Ozaki ◽  
Toshiharu Natsume ◽  
Daiki Nakano ◽  
Pengyu Deng ◽  
...  
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
Training Programs ◽  
Muscle Thickness ◽  
Load Resistance ◽  
Community Dwelling ◽  
Resistance Training Program ◽  
Low Load ◽  
Level Group ◽  
Low Serum

Abstract Background Resistance training has been recommended as an effective measure against age-related loss of muscle mass and muscle strength, called sarcopenia, even in older adults. However, despite subjecting each participant to the same training program, the training effect solely depended on the individual. This study aimed to evaluate whether certain blood parameters influenced the effect of a low-load resistance training program on muscle thickness in the community-dwelling elderly population.Methods Sixty-nine community-dwelling Japanese (49 women and 20 men) subjects aged 69.4±6.5 years were included. Low-load resistance training was performed twice a week for 12 weeks. Muscle thickness at the anterior aspects of the thigh (AT) was measured using a B-mode ultrasound device, and 22 blood parameter levels were assessed before and after the program. We checked the first quartile value of each parameter to establish cutoff values, and participants were divided into low or normal groups for each parameter.Results A low-load resistance training program significantly increased muscle thickness at the AT. The interaction between time and groups was examined at low (<4.1 g/dL) versus normal (≥4.1 g/dL) serum albumin (Alb) levels. Although there was no difference in muscle thickness at the AT before the training intervention, the hypertrophic effects were higher in the normal serum Alb level group than in the low serum Alb level group. The binomial logistic regression analysis showed that participants in the low serum Alb group had an odds ratio of 7.08 for decreased muscle thickness at the AT. The effect of a low-load resistance training program on lower limb muscle thickness appears to be limited in participants with low serum Alb levels before training interventions.Conclusions Serum Alb level may act as a biomarker to predict the effects of low-load resistance training programs on muscle hypertrophy in elderly individuals.Trial registration This study was retrospectively registered in UMIN-Clinical Trial Registry (CTR), ID: UMIN000042759. Date of registration: 14/12/2020.

scholarly journals Resistance Training does not Induce Uniform Adaptations to Quadriceps Muscles

2018 ◽  
Author(s):  
Gerald T. Mangine ◽  
Michael J. Redd ◽  
Adam M. Gonzalez ◽  
Jeremy R. Townsend ◽  
Adam J Wells ◽  
...  
Keyword(s):  
Resistance Training ◽  
High Intensity ◽  
Repeated Measures ◽  
Vastus Lateralis ◽  
Muscle Thickness ◽  
Rectus Femoris ◽  
Muscle Size ◽  
Fascicle Length ◽  
Cross Sectional ◽  
Resistance Training Program

AbstractResistance training may differentially affect morphological adaptations along the length of uni-articular and bi-articular muscles. The purpose of this study was to compare changes in muscle morphology along the length of the rectus femoris (RF) and vastus lateralis (VL) in response to resistance training. Following a 2-wk preparatory phase, 15 resistance-trained men (24.0 ± 3.0 y, 90.0 ± 13.8 kg, 174.9 ± 20.7 cm) completed pre-training (PRE) assessments of muscle thickness (MT), pennation angle (PA), cross-sectional area (CSA), and echo-intensity in the RF and VL at 30, 50, and 70% of each muscle’s length; fascicle length (FL) was estimated from respective measurements of MT and PA within each muscle and region. Participants then began a high intensity, low volume (4 × 3 − 5 repetitions, 3min rest) lower-body resistance training program, and repeated all PRE-assessments after 8 weeks (2 d · wk−1) of training (POST). Although three-way (muscle [RF, VL] × region [30, 50, 70%] × time [PRE, POST]) repeated measures analysis of variance did not reveal significant interactions for any assessment of morphology, significant simple (muscle × time) effects were observed for CSA (p = 0.002) and FL (p = 0.016). Specifically, average CSA changes favored the VL (2.96 ± 0.69 cm2, pp < 0.001) over the RF (0.59 ± 0.20 cm2, p = 0.011), while significant decreases in average FL were noted for the RF (–1.03 ± 0.30 cm, p = 0.004) but not the VL (–0.05 ± 0.36 cm, p = 0.901). No other significant differences were observed. The findings of this study demonstrate the occurrence of non-homogenous adaptations in RF and VL muscle size and architecture following 8 weeks of high-intensity resistance training in resistance-trained men. However, training does not appear to influence region-specific adaptations in either muscle.

scholarly journals Serum albumin levels as a predictive biomarker for low-load resistance training programs’ effects on muscle thickness in the community-dwelling elderly Japanese population: interventional study result

2021 ◽  
Vol 21 (1) ◽  
Author(s):  
Shuji Sawada ◽  
Hayao Ozaki ◽  
Toshiharu Natsume ◽  
Daiki Nakano ◽  
Pengyu Deng ◽  
...  
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
Training Programs ◽  
Muscle Thickness ◽  
Load Resistance ◽  
Community Dwelling ◽  
Resistance Training Program ◽  
Low Load ◽  
Level Group ◽  
Low Serum

Abstract Background Resistance training has been recommended as an effective measure against age-related loss of muscle mass and muscle strength, called sarcopenia, even in older adults. However, despite subjecting each participant to the same training program, the training effect solely depended on the individual. This study aimed to evaluate whether certain blood parameters influenced the effect of a low-load resistance training program on muscle thickness in the community-dwelling elderly population. Methods Sixty-nine community-dwelling Japanese (49 women and 20 men) subjects aged 69.4 ± 6.5 years were included. Low-load resistance training was performed twice a week for 12 weeks. Muscle thickness at the anterior aspects of the thigh (AT) was measured using a B-mode ultrasound device, and 22 blood parameter levels were assessed before and after the program. We checked the first quartile value of each parameter to establish cutoff values, and participants were divided into low or normal groups for each parameter. Results A low-load resistance training program significantly increased muscle thickness at the AT. The interaction between time and groups was examined at low (< 4.1 g/dL) versus normal (≥ 4.1 g/dL) serum albumin (Alb) levels. Although there was no difference in muscle thickness at the AT before the training intervention, the hypertrophic effects were higher in the normal serum Alb level group than in the low serum Alb level group. The binomial logistic regression analysis showed that participants in the low serum Alb group had an odds ratio of 7.08 for decreased muscle thickness at the AT. The effect of a low-load resistance training program on lower limb muscle thickness appears to be limited in participants with low serum Alb levels before training interventions. Conclusions Serum Alb level may act as a biomarker to predict the effects of low-load resistance training programs on muscle hypertrophy in elderly individuals. Trial registration This study was retrospectively registered in UMIN-Clinical Trial Registry (CTR), ID: UMIN000042759 (date of registration, 14 Dec 2020).

scholarly journals Similar Muscular Adaptations in Resistance Training Performed Two Versus Three Days Per Week

2019 ◽  
Vol 68 (1) ◽  
pp. 135-143 ◽  
Author(s):  
Thiago Lasevicius ◽  
Brad Jon Schoenfeld ◽  
Jozo Grgic ◽  
Gilberto Laurentino ◽  
Lucas Duarte Tavares ◽  
...  
Keyword(s):  
Resistance Training ◽  
Muscular Strength ◽  
Muscle Thickness ◽  
Quadriceps Femoris ◽  
Muscle Size ◽  
Group Differences ◽  
Elbow Flexors ◽  
Post Intervention ◽  
Muscular Adaptations ◽  
Muscle Groups

AbstractThe purpose of the present study was to compare changes in muscle strength and hypertrophy between volume-equated resistance training (RT) performed 2 versus 3 times per week in trained men. Thirty-six resistance-trained men were randomly assigned to one of the two experimental groups: a split-body training routine (SPLIT) with muscle groups trained twice per week (n = 18) over four weekly sessions, or a total-body routine (TOTAL), with muscle groups being trained three times per week (n = 18) over three weekly sessions. The training intervention lasted 10 weeks. Testing was carried out pre- and post-study to assess maximal muscular strength in the back squat and bench press, and hypertrophic adaptations were assessed by measuring muscle thickness of the elbow flexors, elbow extensors, and quadriceps femoris. Twenty-eight subjects completed the study. Significant pre-to-post intervention increases in upper and lower-body muscular strength occurred in both groups with no significant between-group differences. Furthermore, significant pre-to-post intervention increases in muscle size of the elbow extensors and quadriceps femoris occurred in both groups with no significant between-group differences. No significant pre-to-post changes were observed for the muscle size of elbow flexors both in the SPLIT or TOTAL group. In conclusion, a training frequency of 2 versus 3 days per week produces similar increases in muscular adaptations in trained men over a 10-week training period. Nonetheless, effect size differences favored SPLIT for all hypertrophy measures, indicating a potential benefit for training two versus three days a week when the goal is to maximize gains in muscle mass.

Effects of arginine/lysine supplementation and resistance training on glucose tolerance

1992 ◽  
Vol 72 (4) ◽  
pp. 1279-1284 ◽  
Author(s):  
D. R. Gater ◽  
D. A. Gater ◽  
J. M. Uribe ◽  
J. C. Bunt
Keyword(s):  
Resistance Training ◽  
Glucose Tolerance ◽  
Placebo Control ◽  
Oral Glucose ◽  
Resistance Training Program ◽  
College Males ◽  
Physically Active ◽  
Before And After ◽  
Muscle Groups ◽  
Free Body

The purpose of this study was to evaluate and compare the effects of arginine/lysine supplementation (AL) and resistance training (RT) on changes in glucose tolerance and to determine whether alterations were associated with changes in selected hormonal parameters. The study involved 30 physically active college males, ages 20–30 yr, randomly assigned to one of four groups: placebo/control (P/C, n = 7), P/RT (n = 8), AL/C (n = 7), or AL/RT (n = 8). An AL supplement at a daily morning dose of 132 mg/kg fat-free body mass or placebo was administered orally to controls and training groups. During the 10-wk program, exercise subjects participated in a progressive resistance training program stressing all major muscle groups. Three-hour oral glucose tolerance (OGT) tests were performed on each subject before and after the 10-wk intervention to evaluate resting levels and responses of glucose, insulin, and glucagon. OGT parameters did not significantly change after intervention. It was concluded that neither AL supplementation nor RT had a significant effect on OGT.

Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects

2013 ◽  
Vol 38 (3) ◽  
pp. 341-344 ◽  
Author(s):  
Paulo Gentil ◽  
Saulo Rodrigo Sampaio Soares ◽  
Maria Claúdia Pereira ◽  
Rafael Rodrigues da Cunha ◽  
Saulo Santos Martorelli ◽  
...  
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
Bench Press ◽  
Training Session ◽  
Young Men ◽  
Muscle Thickness ◽  
Peak Torque ◽  
Muscle Size ◽  
Upper Body ◽  
Resistance Training Program

The aim of this study was to examine the effect of adding single-joint (SJ) exercises to a multi-joint (MJ) exercise resistance-training program on upper body muscle size and strength. Twenty-nine untrained young men participated in a 10-week training session. They were randomly divided in 2 groups: the MJ group performed only MJ exercises (lat pulldown and bench press); the MJ+SJ group performed the same MJ exercises plus SJ exercises (lat pulldown, bench press, elbow flexion, and elbow extension). Before and after the training period, the muscle thickness (MT) of the elbow flexors was measured with ultrasound, and peak torque (PT) was measured with an isokinetic dynamometer. There was a significant (p < 0.05) increase in MT (6.5% for MJ and 7.04% for MJ+SJ) and PT (10.40% for MJ and 12.85% for MJ+SJ) in both groups, but there were no between-group differences. Therefore, this study showed that the inclusion of SJ exercises in a MJ exercise training program resulted in no additional benefits in terms of muscle size or strength gains in untrained young men.

scholarly journals Effects of a resistance training program on muscular performance adaptations: comparing three vs. four times per week

2020 ◽  
Vol 12 (1) ◽  
pp. 149-156
Author(s):  
Hossein Firoozi ◽  
Hamid Arazi ◽  
Abbas Asadi
Keyword(s):  
Resistance Training ◽  
Bench Press ◽  
Muscle Size ◽  
Whole Body ◽  
Control Group ◽  
Resistance Training Program ◽  
Significant Group ◽  
Group Time ◽  
Before And After ◽  
Muscular Adaptations

SummaryStudy aim: The aim of this study was to examine the effects of 8 weeks of resistance training (RT) with three vs. four sessions per week and equated training volume on muscular adaptations in men.Materials and methods: Thirty-three healthy young men volunteered to participate in the study and were randomly assigned to three times per week whole-body RT (RT3, n = 11), four times per week whole-body RT (RT4, n = 11) or a control group (CG, n = 11). Before and after training, participants were evaluated for one-repetition maximum (1RM) and muscular endurance (i.e., 60% of 1RM to failure) for the leg press and bench press. In addition, thigh, arm, chest, and calf circumferences, and percent body fat were assessed before and after training.Results: The findings revealed significant main effects of time for chest and thigh circumferences (p ≤ 0.05). There were no significant group × time interactions for chest and thigh circumferences (p > 0.05), but the RT4 showed greater changes (effect size [ES]: 0.48 vs. 0.15) in chest circumference, while the RT3 showed greater changes (ES: 0.77 vs. 0.35) in thigh circumference. Significant group × time interactions were observed for the 1RM of leg and bench presses (p < 0.05). Post-hoc analyses showed greater improvements for RT3 in comparison to RT4 in 1RM bench press (p = 0.01, ES: 0.77 vs. 0.6) and leg presses (p = 0.009, ES: 0.94 vs. 0.86).Conclusions: These results suggest that RT induces meaningful adaptive effects to improve strength and muscle size in men and RT3 appears to be more effective to induce muscular adaptations.

scholarly journals Effects of Different Combinations of Concentric and Eccentric Resistance Training Programs on Traditional and Alternative Hamstrings-to-Quadriceps Ratios

Sports ◽  
2019 ◽  
Vol 7 (10) ◽  
pp. 221 ◽  
Author(s):  
Cassio V. Ruas ◽  
Ronei S. Pinto ◽  
Guy G. Haff ◽  
Camila D. Lima ◽  
Lee E. Brown
Keyword(s):  
Resistance Training ◽  
Injury Risk ◽  
Muscle Activation ◽  
Training Programs ◽  
Knee Extension ◽  
Muscle Size ◽  
Ligament Injury ◽  
Knee Ligament ◽  
Knee Ligament Injury ◽  
Muscle Balance

Resistance training is often recommended for combined increases in traditional and alternative hamstrings-to-quadriceps (H:Q) ratios in order to reduce knee strength imbalance and associated hamstrings and knee ligament injury risk. The aim of this study was to investigate the effect of different concentric and eccentric resistance training programs on traditional and alternative H:Q ratios. Forty male volunteers were assigned to one of 4 groups: concentric quadriceps and concentric hamstrings (CON/CON, n = 10), eccentric quadriceps and eccentric hamstrings (ECC/ECC, n = 10), concentric quadriceps and eccentric hamstrings (CON/ECC, n = 10), or no training (control (CNTRL), n = 10). Traditional conventional (CR) and functional (FR), alternative rate of torque development (RTD), muscle size (MS), and muscle activation (MA) H:Q ratios were measured before and after six weeks of unilateral nondominant knee extension–flexion resistance training performed on an isokinetic dynamometer. The ECC/ECC training significantly increased FR (pre = 0.75 ± 0.11; post = 0.85 ± 0.15), whereas the lack of training (CNTRL) decreased the RTD H:Q ratio (pre = 1.10 ± 0.67; post = 0.73 ± 0.33). There were no differences between groups for the other traditional and alternative ratios following resistance training protocols. These findings suggest eccentric exercise for quadriceps and hamstrings as the most beneficial training program for inducing increases in the traditional FR. However, different resistance training strategies may be needed to also elicit increases in the alternative RTD, MS, and MA H:Q ratios for fully restoring muscle balance and reducing potential hamstrings and knee ligament injury risk.

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