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 Daily L-Leucine Supplementation in Novice Trainees During a 12-Week Weight Training Program

2011 ◽  
Vol 6 (1) ◽  
pp. 38-50 ◽  
Author(s):  
Theocharis Ispoglou ◽  
Roderick F.G.J. King ◽  
Remco C.J. Polman ◽  
Cathy Zanker
Keyword(s):  
Body Mass Index ◽  
Resistance Training ◽  
Training Program ◽  
Body Mass ◽  
Nutritional Supplement ◽  
Leucine Supplementation ◽  
Tissue Mass ◽  
Resistance Training Program ◽  
Strength Performance ◽  
Total Percentage

Purpose:To investigate the effects of daily oral L-leucine ingestion on strength, bone mineral-free lean tissue mass (LTM) and fat mass (FM) of free living humans during a 12-wk resistance-training program.Methods:Twenty-six initially untrained men (n = 13 per group) ingested either 4 g/d of L-leucine (leucine group: age 28.5 ± 8.2 y, body mass index 24.9 ± 4.2 kg/m2) or a corresponding amount of lactose (placebo group: age 28.2 ± 7.3 y, body mass index 24.9 ± 4.2 kg/m2). All participants trained under supervision twice per week following a prescribed resistance training program using eight standard exercise machines. Testing took place at baseline and at the end of the supplementation period. Strength on each exercise was assessed by fve repetition maximum (5-RM), and body composition was assessed by dual energy X-ray absorptiometry (DXA).Results:The leucine group demonstrated significantly higher gains in total 5-RM strength (sum of 5-RM in eight exercises) and 5-RM strength in five out of the eight exercises (P < .05). The percentage total 5-RM strength gains were 40.8% (± 7.8) and 31.0% (± 4.6) for the leucine and placebo groups respectively. Significant differences did not exist between groups in either total percentage LTM gains or total percentage FM losses (LTM: 2.9% ± 2.5 vs 2.0% ± 2.1, FM: 1.6% ± 15.6 vs 1.1% ± 7.6).Conclusion:These results suggest that 4 g/d of L-leucine supplementation may be used as a nutritional supplement to enhance strength performance during a 12-week resistance training program of initially untrained male participants.

Load–velocity profiling in the military press exercise: Effects of gender and training

2017 ◽  
Vol 13 (5) ◽  
pp. 743-750 ◽  
Author(s):  
Carlos Balsalobre-Fernández ◽  
Amador García-Ramos ◽  
Pedro Jiménez-Reyes
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
Velocity Profiles ◽  
Loading Test ◽  
Resistance Training Program ◽  
Repetition Maximum ◽  
Maximum Coefficient ◽  
The Individual ◽  
Individual Profiles ◽  
The Military

This study aimed (1) to analyze the accuracy of mean propulsive velocity to predict the percentage of the 1-repetition maximum in the seated military press exercise and (2) to test the effect of gender and of a resistance training program on the load–velocity profile. The load–velocity relationships of 26 men and 13 women were evaluated by means of an incremental loading test up to the individual 1-repetition maximum. Additionally, the load–velocity relationships of 24 of those 26 men were measured again after a six-week resistance training program. Individual load–velocity relationships had very high coefficients of determination and low standard errors of the estimate (R2 = 0.987; standard error of the estimate = 0.04 m/s). Differences higher than 10% between the individual and the general load–velocity profiles as well as a high between-participants’ variability for the mean propulsive velocity attained at each 1-repetition maximum (coefficient of variation = 12.9–24.6%) were identified. The load–velocity profiles proved to be affected by both the gender (higher mean propulsive velocity at each %1-repetition maximum for men) and the resistance training program (lower mean propulsive velocity at each %1-repetition maximum after training). Taken together, these results speak in favor of creating individual profiles instead of using general equations when using the load–velocity relationship to estimate relative load.

scholarly journals Resistance Training and Youth

1989 ◽  
Vol 1 (4) ◽  
pp. 336-350 ◽  
Author(s):  
William J. Kraemer ◽  
Andrew C. Fry ◽  
Peter N. Frykman ◽  
Brian Conroy ◽  
Jay Hoffman
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
Youth Sports ◽  
Normal Growth ◽  
Sports Participation ◽  
Resistance Training Program ◽  
Strength Performance ◽  
Training Adaptations ◽  
Risk Of Injury ◽  
Voluntary Strength

The use of resistance training for children has increased in popularity and interest. It appears that children are capable of voluntary strength gains. Exercise prescription in younger populations is critical and requires certain program variables to be altered from adult perspectives. Individualization is vital, as the rate of physiological maturation has an impact on the adaptations that occur. The major difference in programs for children is the use of lighter loads (i.e., > 6 RM loads). It appears that longer duration programs (i.e., 10-20 wks) are better for observing training adaptations. This may be due to the fact that it takes more exercise to stimulate adaptational mechanisms related to strength performance beyond that of normal growth rates. The risk of injury appears low during participation in a resistance training program, and this risk is minimized with proper supervision and instruction. Furthermore, with the incidence of injury in youth sports, participation in a resistance training program may provide a protective advantage in one’s preparation for sports participation.

scholarly journals Short-Time β-Alanine Supplementation on the Acute Strength Performance after High-Intensity Intermittent Exercise in Recreationally Trained Men

Sports ◽  
2019 ◽  
Vol 7 (5) ◽  
pp. 108 ◽  
Author(s):  
Marcelo Conrado Freitas ◽  
Jason Cholewa ◽  
Valéria Panissa ◽  
Giovanni Quizzini ◽  
João Vitor de Oliveira ◽  
...  
Keyword(s):  
Resistance Training ◽  
Resistance Exercise ◽  
Training Program ◽  
High Intensity ◽  
Intermittent Exercise ◽  
Bioelectrical Impedance ◽  
Fat Free Mass ◽  
Resistance Training Program ◽  
Strength Performance ◽  
Leg Press

(1) Background: We investigated the effects of 28 days of beta-alanine (β-alanine) supplementation on the acute interference effect of high-intensity intermittent exercise (HIIE) on lower-body resistance exercise performance, body composition, and strength when combined with a resistance training program. (2) Methods: Twenty-two males were randomized into: β-alanine supplementation (6.4 g/day) or placebo (6.4 g/day maltodextrin) during 28 days. Total body water, intracellular and extracellular water, fat-free mass (FFM), and fat mass were assessed using bioelectrical impedance. Participants performed 5000-m HIIE (1:1 effort and rest ratio) followed by resistance exercise (four sets of 80% at 45° leg press until muscular failure) at baseline and after 28 days. The resistance training program consisted of three sets of 10 to 12 RM with 90 s of rest, four days per week. (3) Results: For the post-HIIE leg press volume, higher values were observed post-training than pre-training, but no group x time interaction was observed. There was a non-significant trend for an interaction in the FFM change (β-alanine = 2.8% versus placebo = 1.0%, p = 0.072). (4) Conclusion: Twenty-eight days of β-alanine supplementation did not prevent acute strength loss during resistance exercise after high-intensity interval exercise, nor increase strength or hypertrophic adaptations associated with resistance training.

Leucine metabolites do not induce changes in phase angle, bioimpedance vector analysis patterns, and strength in resistance trained men

2020 ◽  
Author(s):  
Francesco Campa ◽  
Catarina N. Matias ◽  
Filipe J. Teixeira ◽  
Joana F. Reis ◽  
Maria João Valamatos ◽  
...  
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
Phase Angle ◽  
Fat Mass ◽  
Bench Press ◽  
Free Acid ◽  
Fat Free Mass ◽  
Vector Analysis ◽  
Resistance Training Program ◽  
Back Squat

We aimed to assess the effects of off-the-shelf leucine metabolite supplements on phase angle (PhA), bioimpedance vector analysis (BIVA) patterns and strength during an 8-week resistance training protocol. Fifty-three male participants were allocated into 4 groups: α-hydroxyisocaproic acid ([α-HICA], n=12, age=30.9±9.3 yr), β-hydroxy-β-methylbutyrate free acid ([HMB-FA], n =12 , age=31.0±9.3 yr), calcium β-hydroxy-β-methylbutyrate ([HMB-Ca], n=15, age=32.1±5.2 yr) or placebo ([PLA]; n=14, age=28.9±6.6 yr). Bioimpedance parameters and 1 repetition maximum (1RM) for back squat and bench press were assessed at baseline and at the end of weeks 4 and 8. Additionally, fat-free mass and fat mass were evaluated by dual-energy x-ray absorptiometry. No statistically group by time interactions were found, even adjusting for age. PhA and vector did not change over the training period, while time-dependent increases were observed for 1RM back squat and 1RM bench press. A direct association was observed between PhA and 1RM bench press changes (whole sample), while PhA and strength were correlated throughout the study, even when adjusting for fat-free mass and percentage of fat mass. Leucine metabolites have no effect on PhA, BIVA patterns or strength during an 8-week resistance training program, in resistance trained subjects. The trial was registered at clincicaltrials.gov: NCT03511092. Novelty: • Supplementation with leucine metabolites is not a supplementation strategy that improves bioelectrical phase angle, cellular health, and strength after an 8-week resistance training program. • When consuming a high protein diet, none of the α-hydroxyisocaproic acid, β-hydroxy-β-methylbutyrate free acid, and calcium β-hydroxy-β-methylbutyrate metabolites resulted in an ergogenic effect in resistance trained men.

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 Comparison of block versus weekly undulating periodization models on endocrine and strength changes in male athletes

Kinesiology ◽  
2016 ◽  
Vol 48 (1) ◽  
pp. 71-78 ◽  
Author(s):  
Sandro Bartolomei ◽  
Jay R. Hoffman ◽  
Jeffrey R. Stout ◽  
Maddalena Zini ◽  
Claudio Stefanelli ◽  
...  
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
Body Mass ◽  
Upper Body ◽  
Hormone Response ◽  
Anabolic Hormone ◽  
Male Athletes ◽  
Resistance Training Program ◽  
Strength Performance ◽  
Before And After

The aim of this study was to examine the hormonal and strength responses to different periodization models of resistance training in male athletes. Eighteen experienced resistance trained males were randomly assigned to either a block (BP; n=10; age: 23.7±2.9 yr; body mass: 78.5±11.3 kg; height: 1.77±0.05 m) or weekly undulating (WUP; n=8; age: 26.0±5.7 y; body mass: 78.9±12.4 kg; height: 1.79±0.05 m) periodized resistance training program. Both programs consisted of four-training sessions per week for 15 weeks, and each was equated for training volume. Analysis of variance was used to compare strength performance and changes in hormone response between groups. Salivary samples were taken before and after the first and the last workout of each mesocycle of the training program and assessed for testosterone (T) and cortisol (C). Maximal strength testing occurred before and after the 15-week training program. A greater increase (p=.040) in bench press strength was observed in BP compared to WUP, while no between group differences were noted for lower body isometric strength (p=.168) and lean body mass (p=.344). Significant elevations in T were seen in both groups following the power training phase, while no differences were noted between BP and WUP during any other training cycle. Results indicated that BP stimulated greater gains in upper body strength compared to WUP. In addition, the power phase of training may provide a greater anabolic hormone response.

scholarly journals Effects of phosphatidic acid supplementation on muscle thickness and strength in resistance-trained men

2017 ◽  
Vol 42 (4) ◽  
pp. 443-448 ◽  
Author(s):  
Adam M. Gonzalez ◽  
Katie M. Sell ◽  
Jamie J. Ghigiarelli ◽  
Christopher F. Kelly ◽  
Edward W. Shone ◽  
...  
Keyword(s):  
Resistance Training ◽  
Phosphatidic Acid ◽  
Training Program ◽  
Bench Press ◽  
Biceps Brachii ◽  
Vastus Lateralis ◽  
Muscle Thickness ◽  
Analysis Of Covariance ◽  
Group Differences ◽  
Resistance Training Program

The purpose of this study was to investigate the effects of phosphatidic acid (PA) supplementation on muscle thickness and strength following an 8 week supervised resistance-training program. Fifteen resistance trained men (22.8 ± 3.5 years; 80.6 ± 8.7 kg; 178.1 ± 5.6 cm; 14.6% ± 8.8% body fat) were randomly assigned to a group that either consumed 750 mg of PA or a placebo (PL). Testing was carried out before (PRE) and after (POST) training/supplementation for muscle thickness and strength. Muscle thickness of the rectus femoris (RF), vastus lateralis (VL), biceps brachii (BB), and triceps brachii (TB) muscles were measured via ultrasonography, along with 1 repetition maximum (1RM) of squat, deadlift, and bench press. Analysis of covariance (ANCOVA), using PRE values as the covariate, did not reveal any group differences for measures of muscle thickness in the RF (PA: 3.6% ± 5.2%; PL: 3.2% ± 4.2%, p = 0.97), VL (PA: 23.4% ± 18.1%, PL: 12.5% ± 15.4%, p = 0.37), BB (PA: 3.7% ± 6.4%, PL: 9.6% ± 12.4%, p = 0.86), or TB (PA: 15.1% ± 17.9%, PL: 10.7% ± 19.3%, p = 0.79). Likewise, no group differences were observed in changes in squat (PA: 8.4% ± 4.1%, PL: 8.1% ± 4.2%, p = 0.79), deadlift (PA: 10.1% ± 10.1%, PL: 8.9% ± 9.5%, p = 0.66), or bench press (PA: 5.7% ± 5.5%, PL: 5.1% ± 3.0%, p = 0.76) exercises. Collectively, however, all participants experienced significant (p < 0.05) improvements in each measure of muscle thickness and strength. Results of this study suggest that PA supplementation, in combination with a 3 days·week−1 resistance-training program for 8 weeks, did not have a differential effect compared with PL on changes in muscle thickness or 1RM strength.

Water-based resistance training program with isolated concentric action improves physical functional capacity and muscular strength in older women

2021 ◽  
Author(s):  
Ana Victoria Costa Freitas ◽  
Inês Amanda Streit ◽  
Josefina Bertoli ◽  
Kayth Andrade Nascimento ◽  
Maria Carolina Oliveira de Sá ◽  
...  
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
Older Women ◽  
Functional Capacity ◽  
Muscular Strength ◽  
Resistance Training Program ◽  
Water Based

Comparison of CrossFit Barbara and classic resistance trainings for the protection of strength performance during off-season in kickboxers

2020 ◽  
pp. 1-8
Author(s):  
Cebrail Gençoğlu ◽  
İlhan Şen
Keyword(s):  
Resistance Training ◽  
Body Mass ◽  
Body Fat ◽  
Bench Press ◽  
Body Fat Percentage ◽  
Fat Percentage ◽  
Strength Performance ◽  
Significant Difference ◽  
Before And After ◽  
Push Up

BACKGROUND: The inability of athletes to train or the decrease in the intensity and frequency of training may cause athletes to lose performance. Particularly in view of the current COVID-19 pandemic, maintaining strength outside the normal framework provides an advantage to athletes for the next competitions. OBJECTIVE: To compare the CrossFit Barbara which can be applied easily at home during the off-season or some situations such as the epidemic limitation to classic resistance training methods used to maintain the strength performance of national kickboxers. METHODS: Forty-three national kickboxers, CrossFit (CF, n= 22), and resistance training (RT, n= 21), participated in this study. While CF performed 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 squat exercises, RT performed bench press, lat pull down, leg press, biceps curl, and triceps extension exercises twice per week for six weeks. Before and after the six weeks, the following variables were measured; body mass (BM) and body fat percentage (FP), VO2max, bench press (BP), squat (SQ), leg strength (LS), hand grip strength (HGS), pull-up, push-up and counter movement jump (CMJ). RESULTS: BP (p< 0.001, F= 41.125, ηp2= 0.501), SQ (p< 0.001, F= 26.604, ηp2= 0.394), LS (p< 0.001, F= 15.234, ηp2= 0.271), push-up (p< 0.001, F= 31.978, ηp2= 0.438) and pull-up (p< 0.001, F= 24.410, ηp2= 0.373) values changed significantly in group-time interaction between CF and RT groups, while there was no significant difference for the BM (p= 0.198, F= 1.715, ηp2= 0.040), Fat (p= 0.265, F= 1.279, ηp2= 0.030), HGS (p= 0.665, F= 0.190, ηp2= 0.005, CMJ (p= 0.054, F= 3.946, ηp2= 0.088) and VO2max (p=0.747, F= 0.106, ηp2= 0.003). Furthermore, according to the before and after study values, BP, SQ, LS, and CMJ decreased significantly (p< 0.05) while BM, FP, HGS, VO2max, pull-up and push-up variables did not in the CF (p> 0.05). In the RT, the pull-up and push-up variables decreased significantly (p< 0.05) while there was no significant difference for BP, SQ, LS, HGS, VO2max, body mass, body fat percentage and CMJ (p> 0.05). CONCLUSION: CF Barbara workout was more effective in maintaining strength endurance performances, and RT in maintaining maximum strength performances. According to the individual performance needs of athletes, reasonable training method can be used to prevent performance decrement in the strength domain.

Sign in / Sign up

Export Citation Format

Share Document