Loaded Inter-set Stretching for Muscular Adaptations in Trained Males: Is the Hype Real?

2021 ◽  
Author(s):  
Tanuj Wadhi ◽  
Christopher Barakat ◽  
Alexandre L. Evangelista ◽  
Jeremy R. Pearson ◽  
Ashmeet S. Anand ◽  
...  
Keyword(s):  
Bench Press ◽  
Rest Period ◽  
Muscle Thickness ◽  
Time Effect ◽  
Repetition Maximum ◽  
Volume Load ◽  
Rest Periods ◽  
Traditional Resistance Training ◽  
Muscular Adaptations ◽  
Repetitions To Failure

AbstractThe study examined the effects of adding a loaded stretch in the inter-set rest period (ISS) compared to traditional resistance training (TR) on muscular adaptations in resistance-trained males. Twenty-six subjects were randomly assigned into two groups (ISS: n=12; TR: n=14) and underwent an 8-week training regimen. Subjects in ISS underwent an additional loaded stretch for 30 s at 15% of their working load from the prior set during the inter-set rest periods. Muscle thickness of the pectoralis major at the belly (BMT) and lateral (LMT) portions, One-repetition maximum (1RM) and repetitions-to-failure (RTF) on the bench press exercise were measured at baseline and post 8 weeks of training. Additionally, volume load and perceptual parameters for exertion and recovery were measured. Both groups had similar total volume load and average perceptual parameters (p>0.05). There was a main time effect (p<0.01) for all but one dependent variable indicating that both groups responded similarly across time [(∆BMT: ISS=2.7±1.7 mm; TR = 3.0±2.2 mm), (∆LMT: ISS=3.2±1.6 mm; TR=2.8±1.7 mm, (∆1RM: ISS=6.6±3.8 kg; TR=7.5±5.7 kg). Repetitions-to-failure did not change in either group (∆RTF: ISS=0.0±2.1 repetitions; TR=0.0±2.3 repetitions, p>0.05). Our results suggest that addition of a loaded ISS does not affect muscular adaptations either positively or negatively in resistance-trained males.

scholarly journals Repetitions to failure increase pectoralis major activation with similar neuromuscular fatigue in trained men

2020 ◽  
Vol 32 (1) ◽  
Author(s):  
Mateus Camargos Gomes ◽  
Lucas Túlio Lacerda ◽  
Marina Gurgel Simões ◽  
Rodrigo César Ribeiro Diniz ◽  
Mauro Heleno Chagas ◽  
...  
Keyword(s):  
Repeated Measures ◽  
Muscle Activation ◽  
Rest Period ◽  
Neuromuscular Fatigue ◽  
Pectoralis Major ◽  
Effective Strategy ◽  
Repetition Maximum ◽  
Post Hoc ◽  
Repetitions To Failure ◽  
Determining Factor

Resistance training protocols performed to muscle failure (MF) have been employed in an attempt to maximize activation and neuromuscular fatigue. Therefore, the aim of this study was to compare the surface electromyography amplitude (EMGRMS) and frequency (EMGFREQ) of the pectoralis major between protocols performed to MF and non muscle failure (NMF). Seven trained men performed three sets at 60% of a repetition maximum, with a 3 min rest period and a 6s repetition duration. MF protocol was performing with maximum number of repetitions in all sets, while in NMF protocol subjects performed 6 repetitions in 3 sets. For data analysis two two-way repeated measures ANOVAs (Protocol x Repetition) were used and when necessary, Bonferroni post hoc was performed. The EMGRMS was higher in the protocol MF compare to NMF, but there was no difference in EMGFREQ between protocols. Although there were no significant differences in the frequency domain between protocols, perform repetitions to MF was a determining factor to generate higher amplitude of the electromyography signal. Thus, perform repetitions to MF could be considered an effective strategy to increase muscle activation in trained individuals, however, with similar neuromuscular fatigue.

scholarly journals Influence of very short rest period lengths on repeated one maximun repetition bench press performance

2018 ◽  
Vol 11 (3) ◽  
Author(s):  
E Scudese ◽  
G Senna ◽  
C Queiroz ◽  
EHM Dantas ◽  
R Simão ◽  
...  
Keyword(s):  
Body Mass ◽  
Perceived Exertion ◽  
Bench Press ◽  
Rest Period ◽  
Relative Strength ◽  
Successful Completion ◽  
Ratings Of Perceived Exertion ◽  
Rest Periods ◽  
Short Rest Period ◽  
Press Performance

Objective: The purpose of this investigation was to compare different rest period lengths between consecutive one maximum repetition bench press attempts on performance and ratings of perceived exertion. Method: Eighteen trained men (27.95 ± 4.25 years; 81.00 ± 9.21 kg; 174.62 ± 3.34 cm; bench press relative strength 1.33 ± 0.11 kg/kg of body mass) participated in three randomly ordered sessions that required two consecutive one maximum repetition bench press attempts with 20, 40, or 60-s rest between attempts. Results: The Cochran Q analysis showed no significant differences in the ability to successfully perform a second one maximum repetition attempt with 20, 40, or 60-s rest between attempts (p = 0.882). Specifically, no significant differences were found in the successful completion of the first and second attempts for the 20-s (p = 0.317), 40-s (p = 0.083), and 60-s (p = 0.157) trials, respectively. Briefly, for both 20 and 60-s rest conditions Δ% = 88.88% of subjects successfully performed the second attempt and, for the 40-s protocol, only Δ% = 83.33% completed. For the pre and post-set ratings of perceived exertion, the shorter rest period (20-s) promoted significantly higher values compared to the longer rest periods (pre-set ratings of perceived exertion, p = 0.04; post-set ratings of perceived exertion, p = 0.023). Conclusions: The results of this study can be applied to recreationally trained individuals with the intent of generating a time-efficient process for conducting a valid and reliable one maximum repetition bench press assessment.

Low-volume acute multi-joint resistance exercise elicits a circulating brain-derived neurotrophic factor response but not a cathepsin B response in well-trained men

2020 ◽  
Vol 45 (12) ◽  
pp. 1332-1338
Author(s):  
Trevor K. Johnson ◽  
Daniel J. Belcher ◽  
Colby A. Sousa ◽  
Joseph P. Carzoli ◽  
Nishant P. Visavadiya ◽  
...  
Keyword(s):  
Neurotrophic Factor ◽  
Cathepsin B ◽  
Bench Press ◽  
Brain Derived Neurotrophic Factor ◽  
Time Effect ◽  
Repetition Maximum ◽  
Back Squat ◽  
Joint Resistance ◽  
Resistance Exercises ◽  
Low Volume

This study examined if acute multi-joint resistance exercises (RE; back squat, bench press, and deadlift) to volitional failure elicited a postexercise increase in the circulating response of biomarkers associated with neuroprotection. Thirteen males (age: 24.5 ± 3.8 years, body mass: 84.01 ± 15.44 kg, height: 173.43 ± 8.57 cm, training age: 7.1 ± 4.2 years) performed 4 sets to failure at 80% of a 1-repetition maximum on the squat, bench press, and deadlift in successive weeks. The measured biomarkers were brain-derived neurotrophic factor (BDNF), insulin-like growth factor 1 (IGF-1), cathepsin B (CatB), and interleukin 6 (IL-6). Biomarkers were assessed immediately before and 10-min after exercise. There was a main time effect (pre-exercise: 24.00 ± 0.61 to postexercise: 27.38 ± 0.48 ng/mL; p < 0.01) for BDNF with increases in the deadlift (p = 0.01) and bench press (p = 0.01) conditions, but not in the squat condition (p = 0.21). There was a main time effect (pre-exercise: 0.87 ± 0.16 to postexercise: 2.03 ± 0.32 pg/mL; p < 0.01) for IL-6 with a significant increase in the squat (p < 0.01), but not the bench press (p = 0.88) and deadlift conditions (p = 0.24). No main time effect was observed for either CatB (p = 0.62) or IGF-1 (p = 0.56). In summary, acute multi-joint RE increases circulating BDNF. Further, this investigation is the first to report the lack of a transient change of CatB to an acute RE protocol. Novelty Low-volume RE to failure can increase BDNF. Resistance training does not confer an acute Cat B response.

scholarly journals The Effects of Asparagus Racemosus Supplementation Plus 8 Weeks of Resistance Training on Muscular Strength and Endurance

2020 ◽  
Vol 5 (1) ◽  
pp. 4
Author(s):  
John Paul V. Anders ◽  
Joshua L. Keller ◽  
Cory M. Smith ◽  
Ethan C. Hill ◽  
Terry J. Housh ◽  
...  
Keyword(s):  
Placebo Group ◽  
Muscular Strength ◽  
Bench Press ◽  
Asparagus Racemosus ◽  
Regression Analyses ◽  
Repetition Maximum ◽  
Rate Of Increase ◽  
Dependent Variables ◽  
Test Retest Reliability ◽  
Repetitions To Failure

Previous studies have demonstrated that ayurvedic ingredients exhibit ergogenic (performance enhancing) properties, however, no previous studies have examined the ergogenic potential of Asparagus racemosus. The purpose of the present study was to examine the ergogenic efficacy of supplementation with 500 mg·d−1 of A. racemosus during bench press training. Eighteen recreationally trained men (mean ± SD; age = 20.4 ± 0.5 yrs; height = 179.7 ± 1.5 cm; weight = 84.7 ± 5.7 kg) were randomly assigned either 500 mg·d−1 of A. racemosus (n = 10) or placebo (n = 8). An overlapping sample of 10 participants were used to determine test-retest reliability. Pre- and post-training testing included bench press with one repetition maximum (1RM) and repetitions to failure at 70% of pre-training 1RM. The participants performed two sets of bench press to failure three times a week for eight weeks. Independent t-tests, Analyses of covariance (ANCOVA), and regression analyses were used to analyze the dependent variables. The results demonstrated greater mean percentage (14.3 ± 7.7% vs. 7.8 ± 4.5%; p = 0.048) and individual (80% vs. 50%) increases in 1RM, mean (17.5 ± 2.2 repetitions vs. 15.2 ± 2.2 repetitions; p = 0.044) and individual (80% vs. 38%) increases in repetitions to failure, and a greater rate of increase in training loads for the Asparagus racemosus group than the placebo group. In conjunction with bench press training, supplementation with A. racemosus provided ergogenic benefits compared to placebo.

scholarly journals The role of volume-load in strength and absolute endurance adaptations in adolescent’s performing high- or low-load resistance training

2017 ◽  
Vol 42 (2) ◽  
pp. 193-201 ◽  
Author(s):  
James Steele ◽  
James P. Fisher ◽  
Ari R. Assunção ◽  
Martim Bottaro ◽  
Paulo Gentil
Keyword(s):  
Resistance Training ◽  
Bench Press ◽  
Load Resistance ◽  
Effect Sizes ◽  
Group Differences ◽  
Muscular Endurance ◽  
Repetition Maximum ◽  
Volume Load ◽  
Low Load

This study compared high- (HL) and low-load (LL) resistance training (RT) on strength, absolute endurance, volume-load, and their relationships in untrained adolescents. Thirty-three untrained adolescents of both sexes (males, n = 17; females, n = 16; 14 ± 1 years) were randomly assigned into either (i) HL (n = 17): performing 3 sets of 4–6 repetitions to momentary concentric failure; or (ii) LL (n = 16): performing 2 sets of 12–15 repetitions to momentary concentric failure. RT was performed for 2×/week for 9 weeks. Change in maximum strength (1 repetition maximum) and absolute muscular endurance for barbell bench press was assessed. Weekly volume-load was calculated as sets (n) × repetitions (n) × load (kg). Ninety-five percent confidence intervals (CIs) revealed that both groups significantly increased in strength and absolute endurance with large effect sizes (d = 1.51–1.66). There were no between-group differences for change in strength or absolute endurance. Ninety-five percent CIs revealed that both groups significantly increased in weekly volume-load with large effect sizes (HL = 1.66, LL = 1.02). There were no between-group differences for change in volume-load though average weekly volume-load was significantly greater for LL (p < 0.001). Significant Pearson’s correlations were found for the HL group between average weekly volume-load and both strength (r = 0.650, p = 0.005) and absolute endurance (r = 0.552, p = 0.022) increases. Strength and absolute endurance increases do not differ between HL and LL conditions in adolescents when performed to momentary concentric failure. Under HL conditions greater weekly volume-load is associated with greater strength and absolute endurance increases.

Planned Load Reduction Versus Fixed Load: A Strategy to Reduce the Perception of Effort With Similar Improvements in Hypertrophy and Strength

2018 ◽  
Vol 13 (9) ◽  
pp. 1164-1168
Author(s):  
Bruce M. Lima ◽  
Rafael S. Amancio ◽  
Diacre S. Gonçalves ◽  
Alexander J. Koch ◽  
Victor M. Curty ◽  
...  
Keyword(s):  
Resistance Training ◽  
Perceived Exertion ◽  
Muscle Thickness ◽  
Rating Of Perceived Exertion ◽  
Load Reduction ◽  
Resistance Training Program ◽  
Repetition Maximum ◽  
Volume Load ◽  
Perception Of Effort ◽  
Volitional Fatigue

Purpose: To compare muscle thickness and 10-repetition maximum (10RM) between no load reduction and load reductions during 16 wk of resistance training. Methods: A total of 21 moderately trained men (age 23.2 [4.2] y, body mass 75.1 [7.6] kg, height 175 [4] cm) were randomized into 1 of 3 exercise groups: control (CON, n = 7), all sets with 10RM load; 5% load reduction (RED 5, n = 7); and 10% load reduction (RED 10, n = 7) for set 2 and set 3. The resistance training program consisted of completing 3 sets each of biceps and Scott curls, performed to volitional fatigue 3 d·wk−1. Results: Volume load lifted over the 16 wk was similar among groups (CON, 38,495 [4397] kg; RED 5, 37,388 [3684] kg; RED 10, 42,634 [6733] kg; P = .094). Muscle thickness increased in all groups (P < .001), with no differences noted among groups (P = .976). Biceps-curl and Scott-curl 10RM increased in all groups (P < .001), with no differences noted among groups (Scott curl P = .238; biceps curl P = .401). Rating of perceived exertion (RPE) was significantly lower for RED 10 (6.8 [0.1]) than for CON (7.0 [0.1]; P < .001) or RED 5 (7.1 [0.1]; P = .001) for the Scott curl. RPE was significantly lower (P = .001) for the biceps curl in RED 10 (6.8 [0.3]) than in CON (7.3 [0.9]), with neither group different from RED 5 (7.0 [0.1]). Conclusions: Load reduction did not yield a difference in hypertrophy or 10RM as compared with CON. However, RED 10 induced a significantly lower RPE. Thus, load reduction may be a beneficial strategy to reduce the perception of effort during training while achieving similar improvements in hypertrophy and strength.

scholarly journals Acute Effects of a Percussive Massage Treatment on Movement Velocity during Resistance Training

2021 ◽  
Vol 18 (15) ◽  
pp. 7726
Author(s):  
Manuel García-Sillero ◽  
Jose Manuel Jurado-Castro ◽  
Javier Benítez-Porres ◽  
Salvador Vargas-Molina
Keyword(s):  
Resistance Training ◽  
Bench Press ◽  
Therapy Group ◽  
Control Group ◽  
Acute Effects ◽  
Movement Velocity ◽  
Repetition Maximum ◽  
Rest Periods ◽  
Massage Treatment ◽  
Male University Students

The aim of this research was to verify whether the application of percussion therapy during inter-set rest periods increases the number of repetitions performed before reaching a 30% velocity loss threshold during a bench press exercise. Methods: Twenty-four male university students participated in this study (24.3 ± 1.3 years; 77.5 ± 8.3 kg; 177.0 ± 5.6 cm; 24.7 ± 2.6 kg∙m−2). Participants were randomized into two groups: a percussion therapy group (PTG) and a control group (CG). They performed 4 sets at 70% of a one-repetition maximum before reaching a 30% velocity loss threshold with an inter-set recovery of 3 min. Results: The PTG performed a greater total number of repetitions compared to the CG (44.6 ± 4.8 vs. 39.5 ± 6.8; p = 0.047; ES = 0.867). No differences were observed for the different movement velocity variables and fatigue control (p > 0.05). Conclusions: Percussion therapy is an effective method to delay the loss of movement velocity in the bench press exercise.

scholarly journals Concentric-Only Versus Touch-and-Go Bench Press One-Repetition Maximum in Men and Women

2021 ◽  
pp. 194173812097786
Author(s):  
Amador García-Ramos ◽  
Danica Janicijevic ◽  
Ivan Jukic
Keyword(s):  
Resistance Training ◽  
Bench Press ◽  
Cross Sectional Study ◽  
Training Experience ◽  
Loading Test ◽  
Level Of Evidence ◽  
Cross Sectional ◽  
Repetition Maximum ◽  
Increased Risk ◽  
Repetitions To Failure

Background: One-repetition maximum (1RM) tests are time-consuming, and they might not always be logistically possible or warranted due to increased risk of injury when performed incorrectly or by novice athletes. Repetitions-to-failure tests are a widespread method of predicting the 1RM, but its accuracy may be compromised by several factors such as the type of exercise, sex, training history, and the number of repetitions completed in the test. Hypothesis: The touch-and-go bench press would provide a higher 1RM than the concentric-only bench press for both genders regardless of whether the 1RM was obtained by the direct or repetitions-to-failure method and the error in the 1RM prediction would be positively correlated with the number of repetitions performed to failure and negatively correlated with the 1RM strength and resistance training experience. Study Design: Cross-sectional study. Level of Evidence: Level 3. Methods: A total of 113 adults (87 men and 26 women) were tested on 2 sessions during the concentric-only and touch-and-go bench press. Each session consisted of an incremental loading test until reaching the 1RM load, followed by a repetitions-to-failure test. Results: The 1RM was higher for the touch-and-go bench press using both the direct (men, 7.80%; women, 7.62%) and repetitions-to-failure method (men, 8.29%; women, 7.49%). A significant, although small, correlation was observed between the error in the estimation of the 1RM and the number of repetitions performed ( r = 0.222; P < 0.01), 1RM strength ( r = −0.169; P = 0.01), and resistance training experience ( r = −0.136; P = 0.05). Conclusion: The repetitions-to-failure test is a valid method of predicting the 1RM during the concentric-only and touch-and-go bench press variants. However, the accuracy of the prediction could be compromised with weaker and less experienced individuals and if more than 10 repetitions are completed during the repetitions-to-failure test. Clinical Relevance: The repetitions-to-failure test does not require any sophisticated equipment and enables a widespread use in different training environments.

scholarly journals Caffeine Supplementation for Powerlifting Competitions: an Evidence-Based Approach

2019 ◽  
Vol 68 (1) ◽  
pp. 37-48 ◽  
Author(s):  
Jozo Grgic ◽  
Filip Sabol ◽  
Sandro Venier ◽  
Jason Tallis ◽  
Brad J. Schoenfeld ◽  
...  
Keyword(s):  
Bench Press ◽  
Caffeine Intake ◽  
Evidence Based ◽  
Negative Effects ◽  
Caffeine Consumption ◽  
Caffeine Ingestion ◽  
Repetition Maximum ◽  
Rest Periods ◽  
Chronic Caffeine ◽  
Repeated Dosing

AbstractIn this paper, we review the effects of caffeine on muscle strength and provide suggestions for caffeine supplementation in powerlifting competitions. The currently available studies indicate that caffeine ingestion may enhance strength in two powerlifting competition events, the squat and the bench press. For the deadlift, the same might be expected even though studies directly using this event are lacking. Optimal doses of caffeine are likely in the range from 2 to 6 mg·kg−1, and are highly individual. When using caffeine-containing capsules, 60 minutes pre-exercise seems to be a good timing of caffeine consumption. For other sources such as caffeinated chewing gum, a shorter period (5 to 10 min) from consumption to the start of the exercise seems to be effective. For shorter duration powerlifting competitions (e.g., 2 hours), one pre-competition dose of caffeine could be sufficient for acute performance-enhancing effects that might be maintained across all three events. For longer duration competitions (with longer rest periods between one repetition maximum attempts), there might be a benefit to repeated dosing with caffeine; for example, ingesting smaller doses of caffeine before each attempt or event. During training, powerlifters may consider ingesting caffeine only before the training sessions with the highest intensity. This approach might eliminate the attenuation of caffeine’s effects associated with chronic caffeine ingestion and would help in maximizing performance benefits from acute caffeine ingestion at the competition. Nonetheless, withdrawal from caffeine (e.g., no caffeine intake seven days before competition) does not seem necessary and may have some indirect negative effects.

scholarly journals Reliability of the velocity achieved during the last repetition of sets to failure and its association with the velocity of the 1-repetition maximum

PeerJ ◽  
2020 ◽  
Vol 8 ◽  
pp. e8760 ◽  
Author(s):  
Amador García-Ramos ◽  
Danica Janicijevic ◽  
Jorge M. González-Hernández ◽  
Justin W.L. Keogh ◽  
Jonathon Weakley
Keyword(s):  
Bench Press ◽  
Loading Test ◽  
Repetition Maximum ◽  
Healthy Men ◽  
Velocity Threshold ◽  
Velocity Relationship ◽  
Minimal Velocity ◽  
Repetitions To Failure ◽  
Incremental Loading

Background This study aimed to determine the reliability of the velocity achieved during the last repetition of sets to failure (Vlast) and the association of Vlast with the velocity of the 1-repetition maximum (V1RM) during the paused and touch-and-go bench press (BP) exercises performed in a Smith machine. Methods A total of 96 healthy men participated in this study that consisted of two testing sessions. A single BP variant (paused BP or touch-and-go BP) was evaluated on each session in a randomized order. Each session consisted of an incremental loading test until reaching the 1RM, followed by two sets of repetitions to failure against a load ranging from 75% to 90% of 1RM. Results The reliability of Vlast was unacceptable for both BP variants (CV > 18.3%, ICC < 0.60). The correlations between V1RM and Vlast were small for the paused BP (r = 0.18) and moderate for the touch-and-go BP (r = 0.37). Conclusions Although these results suggest that Vlast could be a better indicator of the minimal velocity threshold than V1RM, the low reliability of Vlast and the similar values of Vlast for both BP variants suggest that a standard V1RM should be used to estimate the 1RM from the individualized load-velocity relationship.

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