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 The range of motion of the back squat exercise affects absolute volume load without changing the rating of perceived exertion

2020 ◽  
Vol 22 ◽  
Author(s):  
Josinaldo Jarbas da Silva ◽  
Willy Andrade Gomes ◽  
Silvio Luiz Pecoraro ◽  
Enrico Gori Soares ◽  
Roberto Aparecido Magalhães ◽  
...  
Keyword(s):  
Resistance Training ◽  
Range Of Motion ◽  
Perceived Exertion ◽  
Training Session ◽  
Rating Of Perceived Exertion ◽  
Training Experience ◽  
Relative Load ◽  
Volume Load ◽  
Back Squat ◽  
Maximal Load

Abstract The range of motion (ROM) may affect the external maximal load during back squat (BS) exercise. The correct ROM manipulation can be useful as an exercise load manipulation strategy, changing the volume load during a resistance training session. The aim of this study was to evaluate the acute effects of ROM on relative load, absolute load and the rating of perceived exertion (RPE) during partial and full BS exercise with adjusted loads. Fifteen male individuals (age: 26.5±4.5 years; height: 173±6 cm; body mass: 80.6 ± 8.8 kg; resistance training experience 5±3 years) participated in this study. The experimental procedure was conducted in two sessions. In the first session, brief familiarization and a 10-repetition maximal test (10-RM) was performed for partial (PBS) and full BS exercise (FBS) with 30-min of rest interval. During the second session, all subjects performed 1 set of 10-RM in both conditions (partial and full ROM), and relative load, absolute load, and RPE were evaluated. A paired t-test was used to compare means. The results showed higher values for PBS when compared to FE exercise: relative load (PBS: 1.14±0.24xBW vs. FBS: 0.87±0.24xBW; P<0.001), and absolute load (PBS: 925±249 kg x FBS: 708±232 kg, P<0.001). Similar RPE was observed between conditions (PBS: 8.6±1.3 IEP x FBS: 8.5±1.0 IEP, P=0.855). It was concluded that PBS allowed higher relative load and absolute load during 10RM, without effects on RPE.

scholarly journals Volume total e número de repetições máximas durante séries de treinamento resistido: método tradicional vs série agonista-antagonistado

2020 ◽  
Vol 18 (3) ◽  
pp. 11-16
Author(s):  
William Peneda Tozei ◽  
Milton Pereira Amaral ◽  
Washington Pires ◽  
Renato Melo Ferreira ◽  
Everton Rocha Soares
Keyword(s):  
Resistance Training ◽  
Perceived Exertion ◽  
Muscle Group ◽  
Rating Of Perceived Exertion ◽  
Rest Interval ◽  
Repetition Maximum ◽  
Experimental Protocols ◽  
Training Sets ◽  
Rest Intervals

OBJETIVO: Comparar volume total e número repetições máximas (nRM) que pode ser realizado nos exercícios rosca direta (RD) e tríceps na polia (TP), variando a ordem de execução, nos métodos tradicional (TRAD) e série pareada agonista-antagonista (SPAA). MÉTODOS: Doze indivíduos (22±3,5 anos) com experiência em treinamento resistido (TR), compareceram a 10 sessões com intervalo de 48 a 72 horas entre elas. Após avaliação antropométrica, três sessões de familiarização e realização de testes de uma repetição máxima (1-RM) e reprodutibilidade de 1-RM, foram realizados quatro protocolos experimentais para mensuração do nRM, utilizando 70% de 1-RM: TRAD1 (quatro séries no exercício RD + quatro séries no exercício TP); TRAD2 (quatro séries no exercício TP + quatro séries no exercício RD); SPAA1 (quatro séries no exercício RD e TP) e; SPAA2 (quatro séries no exercício TP e RD). Sob o método TRAD, foram implementados intervalos de 90 segundos entre todas séries realizadas; um intervalo de descanso de dois minutos foi implementado entre a conclusão da última série do primeiro exercício e a primeira série do segundo exercício (RD + TP ou TP + RD). Sob o método SPAA, nenhum intervalo foi implementado entre o primeiro e segundo exercício (RD e TP ou TP e RD); noventa segundos de intervalo de descanso foram implementados após conclusão do primeiro e do exercício subsequente.RESULTADOS: Não foram observadas diferenças no volume total e percepção subjetiva do esforço (PSE) entre os protocolos experimentais, enquanto foi verificado maior nRM no exercício TP em comparação com o RD em todos os protocolos utilizados.CONCLUSÃO: Na intensidade de 70% de 1-RM, o volume total não é influenciado pelo método de TR (TRAD ou SPAA) e pela ordem dos exercícios (RD e TP ou TP e RD). Adicionalmente, observou-se que o nRM parece ser influenciado pelo grupamento muscular utilizado.ABSTRACT. Total volume and maximum number of repetitions performed during resistance training sets: traditional versus agonist-antagonist set methods.OBJECTIVE: To compare the total volume and number of maximum repetitions (nMR) that can be performed in barbell curl (BC) and triceps pushdown (TP) exercises, varying order of execution, on traditional (TRAD) and agonist-antagonist paired set (AAPS) methods.METHODS: Twelve individuals (22±3.5 years) with experience in resistance training (RT), attended 10 sessions with an interval of 48 to 72 hours between them. After anthropometric evaluation, three familiarization sessions, one repetition maximum tests (1-RM) and reproducibility, four experimental protocols were performed to measure the total volume and nMR, using 70% of 1-RM: TRAD1 (four sets of exercise BC + four sets of exercise TP); TRAD2 (four sets of TP exercise + four sets of BC exercise); AAPS1 (four sets of exercise BC and TP) and; AAPS2 (four sets of exercise TP and BC). Under the TRAD method, 90-seconds rest intervals were implemented between all sets; two-minute rest interval between the completion the last set of first exercise and the first set of second exercise was implemented (BC + TP or TP + BC). Under the AAPS method, no interval was implemented between first and second exercise (BC and TP or TP and BC); a 90-seconds rest interval after the completion of the first and the subsequent exercise was implemented. RESULTS: There were no differences in total volume and rating of perceived exertion (RPE) between the experimental protocols, while a higher nMR was found in the TP exercise compared to the BC in all protocols used.CONCLUSION: It is concluded that in the intensity of 70% 1-RM, the total volume is not influenced by the TR method (TRAD or AAPS) and by the order of the exercises (BC and TP or TP and BC). Additionally, it was observed that the nMR seems to be influenced by the muscle group used.

scholarly journals Carbohydrate supplementation and psychophysiological responses during moderate exercise in hypoxia

2020 ◽  
Vol 17 (1) ◽  
Author(s):  
E. Tavares-Silva ◽  
F. F. Donatto ◽  
R. M. V. Medeiros ◽  
S. A. Santos ◽  
A. V. Caris ◽  
...  
Keyword(s):  
Perceived Exertion ◽  
Area Under The Curve ◽  
The Self ◽  
Rating Of Perceived Exertion ◽  
Physically Active ◽  
Psychophysiological Responses ◽  
Carbohydrate Supplementation ◽  
Perception Of Effort ◽  
Hypoxic Environment ◽  
Subjective Scale

Abstract Background Rating of Perceived Exertion (RPE) is a subjective scale to monitor overload and fatigue during exercise. Hypoxia may worsen the perception of fatigue, compromising the self-reported perception of effort and increasing RPE. The objective was to evaluate the effects of carbohydrate (CHO) supplementation on RPE during exercise in hypoxia simulating 4200 m. Methods Eight male physically active volunteers performed two exercises at 50% VO2peak and 1% slope: exercise in hypoxia + placebo or exercise in hypoxia + CHO (6% maltodextrin) with supplementation at 20, 40, and 60 min during exercise. Oxygen Saturation (SaO2%) was assessed at baseline and after exercise, while RPE and HR were measured each 10 min during the trial. Results SaO2% decreased after exercise in both conditions of hypoxia compared to rest. The RPE did not differ between groups. However, the RPE increased in hypoxia after 20 min of exercise in relation to 10 min. The Area Under the Curve (AUC) of RPE was lower in hypoxia + CHO compared to hypoxia. The AUC of the HR/RPE ratio in the hypoxia + CHO group was higher in relation to hypoxia. Conclusions Our results indicate that CHO supplementation does not change RPE induced by 60 min of exercise at 50% VO2peak in hypoxia equivalent to 4200 m at the different times analyzed. However, in hypoxia + CHO the (AUC)-60 min of total RPE decreased during exercise, while the heart rate/RPE ratio improved, indicating lower RPE in the hypoxic environment.

scholarly journals The effect of low-intensity resistance training after heat stress on muscle size and strength of triceps brachii: a randomized controlled trial

2019 ◽  
Vol 20 (1) ◽  
Author(s):  
Masatoshi Nakamura ◽  
Tomoichi Yoshida ◽  
Ryosuke Kiyono ◽  
Shigeru Sato ◽  
Nobushige Takahashi
Keyword(s):  
Heat Stress ◽  
Resistance Training ◽  
Muscle Strength ◽  
Muscle Thickness ◽  
Control Group ◽  
Triceps Brachii ◽  
Stress Group ◽  
Repetition Maximum ◽  
Low Intensity ◽  
The One

Abstract Background The purpose of this study was to clarify whether there is a synergistic effect on muscular strength and hypertrophy when low-intensity resistance training is performed after heat stress. Methods Thirty healthy young male volunteers were randomly allocated to either the low-intensity resistance training with heat stress group or the control group. The control group performed low-intensity resistance training alone. In the low-intensity resistance training with heat stress group, a hot pack was applied to cover the muscle belly of the triceps brachii for 20 min before the training. The duration of the intervention was 6 weeks. In both groups, the training resistance was 30% of the one repetition maximum, applied in three sets with eight repetitions each and 60-s intervals. The one repetition maximum of elbow extension and muscle thickness of triceps brachii were measured before and after 6 weeks of low intensity resistance training. Results There was no significant change in the one-repetition maximum and muscle thickness in the control group, whereas there was a significant increase in the muscle strength and thickness in the low-intensity resistance training with heat stress group. Conclusion The combination of heat stress and low-intensity resistance training was an effective method for increasing muscle strength and volume. Trial registration University Hospital Medical Information Network Clinical Trials Registry (UMIN000036167; March 11, 2019).

The Effect of Recovery Time on Strength Performance Following a High-Intensity Bench Press Workout in Males and Females

2010 ◽  
Vol 5 (2) ◽  
pp. 184-196 ◽  
Author(s):  
Lawrence W. Judge ◽  
Jeanmarie R. Burke
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
Recovery Time ◽  
Bench Press ◽  
Recovery Period ◽  
Strength Development ◽  
Resistance Training Program ◽  
Strength Performance ◽  
Repetition Maximum ◽  
Recovery Times

Purpose:To determine the effects of training sessions, involving high-resistance, low-repetition bench press exercise, on strength recovery patterns, as a function of gender and training background.Methods:The subjects were 12 athletes (6 males and 6 females) and age-matched college students of both genders (4 males and 4 females). The subjects completed a 3-wk resistance training program involving a bench press exercise, 3 d/wk, to become familiar with the testing procedure. After the completion of the resistance training program, the subjects, on three consecutive weeks, participated in two testing sessions per week, baseline session and recovery session. During the testing sessions, subjects performed fve sets of the bench press exercise at 50% to 100% of perceived fve repetition maximum (5-RM). Following the weekly baseline sessions, subjects rested during a 4-, 24-, or 48-h recovery period. Strength measurements were estimates of one repetition maximum (1-RM), using equivalent percentages for the number of repetitions completed by the subject at the perceived 5-RM effort of the bench press exercise.Results:The full-factorial ANOVA model revealed a Gender by Recovery Period by Testing Session interaction effect, F(2, 32) = 10.65; P < .05. Among male subjects, decreases in estimated 1-RM were detected at the 4- and 24-h recovery times. There were no differences in muscle strength among the female subjects, regardless of recovery time.Conclusions:For bench press exercises, using different recovery times of 48 h for males and 4 h for females may optimize strength development as a function of gender.

scholarly journals Factors Influencing Perception of Effort (Session Rating of Perceived Exertion) during Elite Soccer Training

2015 ◽  
Vol 10 (7) ◽  
pp. 860-864 ◽  
Author(s):  
Paolo Gaudino ◽  
F. Marcello Iaia ◽  
Anthony J. Strudwick ◽  
Richard D. Hawkins ◽  
Giampietro Alberti ◽  
...  
Keyword(s):  
Perceived Exertion ◽  
Rating Of Perceived Exertion ◽  
Factors Influencing ◽  
Perception Of Effort ◽  
Soccer Training

scholarly journals Effects of subjective and objective autoregulation methods for intensity and volume on enhancing maximal strength during resistance-training interventions: a systematic review

PeerJ ◽  
2021 ◽  
Vol 9 ◽  
pp. e10663
Author(s):  
Stian Larsen ◽  
Eirik Kristiansen ◽  
Roland van den Tillaar
Keyword(s):  
Resistance Training ◽  
English Language ◽  
Perceived Exertion ◽  
Rating Of Perceived Exertion ◽  
Training Intervention ◽  
Maximal Strength ◽  
Critical Determinant ◽  
Strength Assessment ◽  
Training Interventions ◽  
Measuring Tool

Background Maximal strength is a critical determinant of performance in numerous sports. Autoregulation is a resistance training prescription approach to adjust training variables based on the individuals’ daily fluctuations in performance, which are a result of training-induced fitness and fatigue, together with readiness from daily non-training stressors. Objective This review aimed to summarise the effects of different subjective and objective autoregulation methods for intensity and volume on enhancing maximal strength. Materials and Methods A comprehensive literature search was conducted through SPORTDiscus, PubMed and Google Scholar. Studies had to meet the following criteria to be included in the review: (1) estimation of 1-RM or a 1-RM test for both pre-test and post-test to measure progression in strength assessment during the training intervention, (2) a training comparison group, (3) participants were healthy, (4) the article had a detailed description of training intensity, training volume, and training frequency during the training intervention, (5) the training intervention lasted for more than four weeks, (6) studies with objective autoregulation methods utilised a validated measuring tool to monitor velocity, (7) English-language studies. Results Fourteen studies met the inclusion criteria, comprising 30 training groups and 356 participants. Effect size and percentage differences were calculated for 13 out of 14 studies to compare the effects of different training interventions. All autoregulation training protocols resulted in an increase in 1-RM, from small ES to large ES. Conclusion Overall, our findings suggest that using both subjective autoregulation methods for intensity, such as repetitions in reserve rating of perceived exertion and flexible daily undulation periodisation, together with objective autoregulation methods for autoregulation intensity and volume, such as velocity targets and velocity loss, could be effective methods for enhancing maximal strength. It is speculated that this is because the implementation of autoregulation into a periodised plan may take into account the athletes’ daily fluctuations, such as fluctuations in fitness, fatigue, and readiness to train. When training with a validated measuring tool to monitor velocity, this may provide objective augmented intra- and interset feedback during the resistance exercise who could be beneficial for increasing maximal strength. Coaches, practitioners, and athletes are encouraged to implement such autoregulation methods into a periodised plan when the goal is to enhance maximal strength.

scholarly journals The effect of self myofascial release and static stretching on the antagonist muscles before agonist performance

2020 ◽  
Vol 14 (4) ◽  
pp. 233-237
Author(s):  
Rogerson Pessanha Da Ressurreição ◽  
Eric Rosário Pereira ◽  
Luis Fernando Martinez ◽  
Igor Nasser ◽  
João Antônio Souza ◽  
...  
Keyword(s):  
Perceived Exertion ◽  
Random Order ◽  
Rating Of Perceived Exertion ◽  
Static Stretching ◽  
Leg Extension ◽  
Myofascial Release ◽  
The Third ◽  
Volume Load ◽  
Maximum Test ◽  
Antagonist Muscles

Objective: the aim of this study was to compare differences in volume load, total repetition performed and rating of perceived exertion between static stretching and self-myofascial release on antagonist muscles. Methods: Eighteen recreationally trained men (23.4 ± 3.3 years; 80.7 ± 11.1 kg; 1.76 ± 0.06 cm) performed 10 repetitions maximum test and retest in the leg extension exercise on the first two visits. Then, three experimental sessions were conducted in a random order, in which two consisted of self-myofascial release and static stretching on hamstrings, and the other was used as a control. Results: significant higher repetitions were performed in the third set of static stretching when compared to control protocol. Additionally, significant reductions in total repetitions performed were observed only in the control session. No significant differences were noticed in the volume load of leg extension and rating of perceived exertion between protocols. Conclusion: self-myofascial release and static stretching performed before a session in the antagonist muscles can maintain repetitions performance by optimizing recovery between sets and reducing fatigue of agonist muscle.

scholarly journals Impact of Low Hemoglobin on Body Composition, Strength, and Redox Status of Older Hemodialysis Patients Following Resistance Training

2021 ◽  
Vol 12 ◽  
Author(s):  
Victor da Silva ◽  
Hugo Corrêa ◽  
Rodrigo Neves ◽  
Lysleine Deus ◽  
Andrea Reis ◽  
...  
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Perceived Exertion ◽  
Redox Balance ◽  
Hemodialysis Patients ◽  
Fat Free Mass ◽  
Rating Of Perceived Exertion ◽  
Trolox Equivalent Antioxidant Capacity ◽  
Exercise Session ◽  
Maintenance Hemodialysis

IntroductionThe purpose of this study was to: (i) investigate the effect of six months of resistance training (RT) on body composition, muscle strength, hematological patterns, and redox profile in maintenance hemodialysis (HD) patients, and; (ii) evaluate the effects of baseline concentrations of hemoglobin on the RT response.MethodsOne hundred fifty-seven subjects with chronic kidney disease (CKD) were randomly allocated into two groups: Control [CTL, (n = 76)] and RT (n = 81). A first visit was required for anamnesis and anthropometric measurements. Venous blood samples were collected at baseline and after twenty-four weeks of training in all patients for the analysis of clinical and redox balance markers. The RT program spanned six months and consisted of three sets of 8–12 repetitions with a rating of perceived exertion between 5 and 8 for three weekly sessions. Each exercise session was performed in twelve resistance exercises and it least for approximately 40 min.ResultsThe main results demonstrated that RT decreased waist circumference by 3%, and decreased thiobarbituric reactive species (TBARS) by 28%. Moreover, RT increased handgrip strength by 28.4%, fat-free mass by 4.1%, hemoglobin by 5%, iron by 33.4%, glutathione by 121%, and Trolox equivalent antioxidant capacity by 14.2% (p &lt; 0.05). Low hemoglobin concentrations impaired the effect of RT on fat-free mass gain.ConclusionSix months of RT in HD patients improved clinical parameters, such as hemoglobin, iron, body composition, and redox balance, while low hemoglobin concentration impaired exercise-benefits on fat-free mass in patients with CKD. These findings can contribute to a better clinical application of RT in the maintenance of hemodialysis patients.

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