Planned Intensity Reduction to Maintain Repetitions Within Recommended Hypertrophy Range

2013 ◽  
Vol 8 (4) ◽  
pp. 384-390 ◽  
Author(s):  
Helio S. Medeiros ◽  
Rafael S. Mello ◽  
Mayara Z. Amorim ◽  
Alexander J. Koch ◽  
Marco Machado
Keyword(s):  
Resistance Exercise ◽  
Body Mass ◽  
Load Reduction ◽  
Repetition Maximum ◽  
Leg Press

Purpose:The authors tested different loading schemes for the number of repetitions completed during multiple sets of resistance exercise.Methods:Twenty-four resistance-trained men (age 24.0 ± 4.5 y, body mass 78.3 ± 10.2 kg, height 177 ± 7 cm) were tested over a 5-wk period. During week 1 a 10-repetition maximum (10RM) in the leg press was determined. During weeks 2–5 subjects completed 4 bouts of leg presses, in a randomized fashion, consisting of 4 sets with 60 s of interset rest. Set 1 of each bout was performed with 10RM, with differing intensity for sets 2–4 as follows: (1) 10RM load for all sets (CON), (2) 5% load reduction after each set (RED 5), (3) 10% load reduction after each set (RED 10), and (4) 15% load reduction after each set (RED 15).Results:Significant (P < .05) decreases in repetitions completed across sets were observed in CON (sets 2, 3, and 4) and RED 5 (sets 3 and 4). Significant increases in repetitions completed across sets (2, 3, and 4) were observed in RED 10 and RED 15 (P < .05). RED 5 (8.3 ± 0.9 repetitions) and RED 10 (12.0 ± 1.1 repetitions) allowed subjects to maintain the majority (>60%) of sets in the range of 8–12 repetitions, whereas both CON and RED 15 resulted in <50% of sets in the range of 8–12 repetitions, with the majority of sets performed <8 repetitions for CON and >12 repetitions for RED 15.Conclusion:Reducing load 5–10% in each set should allow maintenance of 8–12RM loads for most sets of resistance exercise.

Negligible Effects of β-Hydroxy-β-Methylbutyrate Free Acid and Calcium Salt on Strength and Hypertrophic Responses to Resistance Training: A Randomized, Placebo-Controlled Study

2019 ◽  
Vol 29 (5) ◽  
pp. 505-511 ◽  
Author(s):  
Aline C. Tritto ◽  
Salomão Bueno ◽  
Rosa M.P. Rodrigues ◽  
Bruno Gualano ◽  
Hamilton Roschel ◽  
...  
Keyword(s):  
Resistance Training ◽  
Body Mass ◽  
Muscle Soreness ◽  
Calcium Salt ◽  
Free Acid ◽  
Time Effect ◽  
Controlled Study ◽  
Cross Sectional ◽  
Repetition Maximum ◽  
Leg Press

This study evaluated the effects of β-hydroxy-β-methylbutyrate free acid (HMB-FA) and calcium salt (HMB-Ca) on strength, hypertrophy, and markers of muscle damage. In this randomized, double-blind, placebo-controlled study, 44 resistance-trained men (age: 26 ± 4 years; body mass: 84.9 ± 12.0 kg) consuming ≥1.7 g·kg−1·day−1 of protein received HMB-FA (3 g/day; n = 14), HMB-Ca (3 g/day; n = 15), or placebo (PL; cornstarch, 3 g/day; n = 15) for 12 weeks, while performing a periodized resistance training program. Before and after intervention, lean body mass (measured with dual X-ray absorptiometry), maximal dynamic strength (one-repetition maximum), knee extension maximal isometric strength (maximal voluntary isometric contraction [MVIC]), cross-sectional area (measured with ultrasound), and muscle soreness were assessed. MVIC was also measured 48 hr after the first and the last training sessions. All groups increased lean body mass (main time effect: p < .0001; HMB-FA: 1.8 ± 1.8 kg; HMB-Ca: 0.8 ± 1.4 kg; PL: 0.9 ± 1.4 kg), cross-sectional area (main time effect: p < .0001; HMB-FA: 6.6 ± 3.8%; HMB-Ca: 4.7 ± 4.4%; PL: 6.9 ± 3.8%), one-repetition maximum bench press (main time effect: p < .0001; HMB-FA: 14.8 ± 8.4 kg; HMB-Ca: 11.8 ± 7.4 kg; PL: 11.2 ± 6.6 kg), MVIC (main time effect: p < .0001; HMB-FA: 34.4 ± 39.3%; HMB-Ca: 32.3 ± 27.4%; PL: 17.7 ± 20.9%) after the intervention, but no differences between groups were shown. HMB-FA group showed greater leg press strength after the intervention than HMB-Ca and PL groups (Group × Time interaction: p < .05; HMB-FA: 47.7 ± 31.2 kg; HMB-Ca: 43.8 ± 31.7 kg; PL: 30.2 ± 20.9 kg). MVIC measured 48 hr after the first and the last sessions showed no attenuation of force decline with supplementation. Muscle soreness following the first and last sessions was not different between groups. The authors concluded that neither HMB-Ca nor HMB-FA improved hypertrophy or reduced muscle damage in resistance-trained men undergoing resistance training ingesting optimal amounts of protein. HMB-FA but not HMB-Ca resulted in a statistically significant yet minor improvement on leg press one-repetition maximum.

Rate of Force Development, Muscle Architecture, and Performance in Elite Weightlifters

2020 ◽  
pp. 1-8 ◽  
Author(s):  
Nikolaos Zaras ◽  
Angeliki-Nikoletta Stasinaki ◽  
Polyxeni Spiliopoulou ◽  
Giannis Arnaoutis ◽  
Marios Hadjicharalambous ◽  
...  
Keyword(s):  
Body Composition ◽  
Lean Body Mass ◽  
Body Mass ◽  
Time Windows ◽  
Muscle Architecture ◽  
Peak Force ◽  
Countermovement Jump ◽  
Repetition Maximum ◽  
Force Development ◽  
Leg Press

Purpose: The purpose of the present study was to investigate the relationship between weightlifting performance and the rate of force development (RFD), muscle architecture, and body composition in elite Olympic weightlifters. Methods: Six male Olympic weightlifters (age 23.3 [3.4] y, body mass 88.7 [10.2] kg, body height 1.76 [0.07] m, snatch 146.7 [15.4] kg, clean and jerk 179.4 [22.1] kg), all members of the national team, participated in the study. Athletes completed a 16-week periodized training program aiming to maximize their performance at the national competition event. Measurements, including maximal strength (1-repetition maximum) in snatch, clean and jerk, back and front squat, isometric leg press RFD and peak force, countermovement jump, vastus lateralis muscle architecture, and body composition, were performed before and after the training period. Results: Weightlifting performance increased significantly after training (P < .05). Leg press RFD increased only in time windows of 0 to 200 and 0 to 250 milliseconds after training (8.9% [8.5%] and 9.4% [7.7%], respectively, P < .05) while peak force remained unaltered (P < .05). Front squat strength increased significantly (P < .05), while countermovement jump power increased 2.3% (2.1%) (P < .05). No changes were observed for muscle architecture and lean body mass (P > .05). Significant correlations were observed between performance in snatch and clean and jerk with isometric leg press RFD, at all time windows, as well as with lean body mass and squat 1-repetition maximum. Conclusions: These results suggest that regular examination of RFD, lean body mass, and lower extremities’ 1-repetition maximum may be useful performance predictors in elite Olympic weightlifters.

scholarly journals Effects of Ischemic Preconditioning as a Warm-Up on Leg Press and Bench Press Performance

2020 ◽  
Vol 75 (1) ◽  
pp. 267-277
Author(s):  
Luiz Guilherme da Silva Telles ◽  
Luiz Cristiano Carelli ◽  
Igor Dutra Bráz ◽  
Christian Junqueira ◽  
Estêvão Rios Monteiro ◽  
...  
Keyword(s):  
Resistance Exercise ◽  
Ischemic Preconditioning ◽  
Bench Press ◽  
The Other ◽  
Acute Effects ◽  
Warm Up ◽  
Repetition Maximum ◽  
Healthy Men ◽  
Leg Press ◽  
Press Performance

Abstract Ischemic preconditioning (IPC) has been used to increase performance in sports. The aim of this study was to compare the acute effects of IPC with different warm-up methods on the number of repetitions and total volume in resistance exercise (RE). Sixteen healthy men recreationally trained in RE participated in this study. After the anthropometric evaluation and familiarization, a one-repetition maximum (1RM) test and retest were performed in the bench press (BP) and in the leg press 45° (LP) exercise. After these tests, participants were randomly assigned to one of the five protocols: a) IPC; b) SHAM; c) a specific warm-up (SW); d) aerobic exercise (AE), and e) active stretching (AS) prior to performing 3 sets at 80% 1RM until concentric failure. The number of repetitions was higher following IPC compared to the SW following three sets both for the BP and LP. Similarly, the number of repetitions for IPC was higher in comparison to SHAM following three sets for the LP. The number of repetitions was higher following IPC compared to AE following 1st and 2nd sets for the LP and following the 2nd set for the BP. Finally, the number of repetitions was higher following IPC compared to AS following 1st and 2nd sets for the LP. The total volume was higher following IPC compared to SHAM, SW, AE, and AS for both the BP and LP. The IPC protocol increased the number of maximum repetitions and the total volume when compared to the other tested methods, thus indicating a better utilization during the pre-work warm-up. These results indicate positive associative responses to IPC with performance maintenance, which is of importance for both athletes and coaches.

scholarly journals In-depth analyses of the effects of a diet and resistance exercise intervention in older adults: who benefits most from ProMuscle in Practice?

2021 ◽  
Author(s):  
Berber G Dorhout ◽  
Esmée L Doets ◽  
Ellen J I van Dongen ◽  
Lisette C P G M de Groot ◽  
Annemien Haveman-Nies
Keyword(s):  
Older Adults ◽  
Resistance Exercise ◽  
Lean Body Mass ◽  
Body Mass ◽  
Interaction Effect ◽  
Significant Interaction ◽  
Exercise Intervention ◽  
Significant Interaction Effect ◽  
Leg Extension ◽  
Leg Press

Abstract Background The ProMuscle in Practice intervention, comprising resistance exercise and an increased protein intake, was effective in improving muscle strength, lean body mass, and physical functioning in older adults aged ≥65 years (N=168). However, a heterogeneous response to such interventions is common. Therefore, we explored the differences in responsiveness to the intervention in subgroups based on demographic characteristics and mobility-impairing disorders. Methods Multiple regression analyses were performed to study mean changes between baseline and 12 weeks on the Short Physical Performance Battery, chair rise test, lean body mass, knee extension strength, leg press strength, and leg extension strength. The interaction term treatment x subgroup was included to study differences in effects between subgroups. Subgroups comprised age (≤75 vs. &gt;75 years), sex (men vs. women), presence of frailty, presence of sarcopenia, and presence of osteoarthritis. Results A significant interaction effect including age was found on lean body mass (β=-0.8, 95% CI: -1.5; -0.2), favoring participants aged ≤75 years. A significant interaction effect including sex was found on leg press strength (β=15.5, 95% CI: 0.6; 30.3), favoring women. Participants with or without frailty, sarcopenia, or osteoarthritis responded equally to the intervention in terms of absolute effects. Conclusions Participants aged ≤75 years and women benefited to a great extent from the intervention, as they improved significantly on nearly every outcome. Effects in participants with and without a mobility-impairing disorder were comparable, indicating that the intervention is suitable for both groups.

scholarly journals PREDICTIVE ABILITY OF BODY MASS PARAMETER TO ESTIMATE 4-6 REPETITION MAXIMUM OF UPPER AND LOWER LIMB MUSCLES IN SOCCER PLAYERS

2021 ◽  
pp. 120-124
Author(s):  
Enzo Iuliano ◽  
Dražen Čular ◽  
Johnny Padulo ◽  
Alin Larion ◽  
Ionel Melenco ◽  
...  
Keyword(s):  
Body Mass ◽  
Mass Parameter ◽  
Predictive Ability ◽  
The Body ◽  
Soccer Players ◽  
Training Experience ◽  
Repetition Maximum ◽  
Leg Extension ◽  
Leg Press ◽  
The One

This study aimed to assess the predictive ability of body mass to estimate 4-6 repetitions maximum of pectoral machine, leg extension, and leg press exercises to optimize the one repetition maximum assessment. For this purpose, fourteen male soccer players (age 24.14 ± 4.66 years; body mass 76.52 ± 6.35 kg; height 1.83 ± 0.06m; training experience 17.71 ± 5.15 years) participated to determine 4-6 repetition maximum according to Brzycki protocol for each exercise in randomized counterbalanced order. A moderate significant correlation was showed between the 4-6 repetition maximum and the body mass (r = 0.440, 0.393 and 0.305) for pectoral machine, leg extension, and leg press exercises, respectively). The analyses showed that body mass weakly explained the three criterion variables (r2: 9-19%). The prediction equations suggested can be used to optimize the one repetition maximum test, but other factors must be considered in further studies to have more accurate 4-6 repetition maximum values

scholarly journals Is there a relationship between the overhead press and split jerk maximum performance? Influence of sex

2021 ◽  
pp. 174795412110204
Author(s):  
Marcos A Soriano ◽  
G Gregory Haff ◽  
Paul Comfort ◽  
Francisco J Amaro-Gahete ◽  
Antonio Torres-González ◽  
...  
Keyword(s):  
Confidence Intervals ◽  
Body Mass ◽  
Upper Limb ◽  
High Reliability ◽  
Intraclass Correlation ◽  
Correlation Coefficients ◽  
Training Experience ◽  
Maximum Performance ◽  
Repetition Maximum ◽  
Intraclass Correlation Coefficients

The aims of this study were to (I) determine the differences and relationship between the overhead press and split jerk performance in athletes involved in weightlifting training, and (II) explore the magnitude of these differences in one-repetition maximum (1RM) performances between sexes. Sixty-one men (age: 30.4 ± 6.7 years; height: 1.8 ± 0.5 m; body mass 82.5 ± 8.5 kg; weightlifting training experience: 3.7 ± 3.5 yrs) and 21 women (age: 29.5 ± 5.2 yrs; height: 1.7 ± 0.5 m; body mass: 62.6 ± 5.7 kg; weightlifting training experience: 3.0 ± 1.5 yrs) participated. The 1RM performance of the overhead press and split jerk were assessed for all participants, with the overhead press assessed on two occasions to determine between-session reliability. The intraclass correlation coefficients (ICC) and 95% confidence intervals showed a high reliability for the overhead press ICC = 0.98 (0.97 – 0.99). A very strong correlation and significant differences were found between the overhead press and split jerk 1RM performances for all participants (r = 0.90 [0.93 – 0.85], 60.2 ± 18.3 kg, 95.7 ± 29.3 kg, p ≤ 0.001). Men demonstrated stronger correlations between the overhead press and split jerk 1RM performances (r = 0.83 [0.73-0.90], p ≤ 0.001) compared with women (r = 0.56 [0.17-0.80], p = 0.008). These results provide evidence that 1RM performance of the overhead press and split jerk performance are highly related, highlighting the importance of upper-limb strength in the split jerk maximum performance.

Acute Blood Pressure Response to High- and Moderate-Speed Resistance Exercise in Older Adults With Hypertension

2021 ◽  
pp. 1-8
Author(s):  
Carlos Leonardo Figueiredo Machado ◽  
Régis Radaelli ◽  
Clarissa Muller Brusco ◽  
Eduardo Lusa Cadore ◽  
Eurico N. Wilhelm ◽  
...  
Keyword(s):  
Blood Pressure ◽  
Older Adults ◽  
Resistance Exercise ◽  
Blood Pressure Response ◽  
Individual Response ◽  
Older Individuals ◽  
Repetition Maximum ◽  
Control Protocol ◽  
The Individual ◽  
And Control

An increase in blood pressure (BP) occurs during resistance exercise; attention to this response may be necessary in older individuals with hypertension. We compared the BP responses following high- (HSRE) and moderate-speed resistance exercise (MSRE) (4 × 8 repetitions at 60% one-repetition maximum) and control protocol in 15 older adults with hypertension. HSRE and MSRE increased systolic BP (SBP) by the end of each set compared with preexercise and control protocol. Immediately after the fourth set, a higher SBP was observed in MSRE than HSRE (147 ± 14 vs. 141 ± 12 mmHg; p = .01). Taking an exploratory analysis of the individual response, we observed that MSRE resulted in greater mean changes and number of SBP exposures to values ≥150 mmHg (22-fold) than HSRE (10-fold). Diastolic BP increased (p < .05) with exercise, but only MSRE increased compared with the control condition (p < .05). HSRE may be an alternative for individuals in which SBP peak should be avoided.

scholarly journals Differences in muscle oxygenation between young and middle-aged recreationally active men during high-volume resistance exercise

Kinesiology ◽  
2019 ◽  
Vol 51 (1) ◽  
pp. 3-11
Author(s):  
Yftach Gepner ◽  
Joseph A. Gordon ◽  
Jay R. Hoffman ◽  
Jeffrey R. Stout ◽  
David H. Fukuda ◽  
...  
Keyword(s):  
Resistance Exercise ◽  
Body Mass ◽  
Vastus Lateralis ◽  
Body Height ◽  
High Volume ◽  
Muscle Oxygenation ◽  
Exercise Session ◽  
Vastus Lateralis Muscle ◽  
Middle Aged ◽  
Volume Resistance

The aim of this study was to compare muscle oxygenation of the vastus lateralis during a high-volume isokinetic resistance exercise protocol (HVP) between young adult (YA) and middle-aged adult (MA) men. Twenty recreationally trained men were assigned to either the YA (age 21.8±2.0 years, body mass 90.7±11.6 kg, body height 179±4.7 cm) or MA (age 47.0±4.4 years, body mass 96.1±21.6 kg, body height 177±7.7 cm) group. The HVP consisted of eight sets of 10 repetitions of unilateral isokinetic concentric knee extension and eccentric knee flexion at 60°·s-1. Changes in tissue hemoglobin saturation index (TSI), tissue oxygenated hemoglobin concentration (O2Hb), deoxygenated hemoglobin (HHb), and muscle oxidation index (O2Hb-HHb) were measured during the exercise session using the near-infrared spectroscopy (NIRS). Data were analyzed using two-way mix factorial analyses of variance. Prior to exercise, TSI was significantly greater (p=.024) for YA compared to MA. Significant decreases in O2Hb and O2Hb-HHb and increases in HHb were observed during each of the eight sets relative to the rest periods (p&lt;.05) for both groups. The average change during the eight sets of the HVP revealed a significantly higher (p=.036) level of HHb and a lower (p=.029) level of O2Hb-HHb for MA compared to YA. A significant negative correlation was also noted at baseline between O2Hb-HHb index and the cross-sectional area of the vastus lateralis muscle (r=-.45, p=.045). During a high- volume resistance exercise, MA experienced reduced muscle oxygen saturation levels compared to YA. These results may be attributed to reductions in local tissue oxidative capacity and reduced blood delivery occurring during middle-age, and possibly due to group differences in muscle morphology.

scholarly journals Influence of Resistance Exercise on Lean Body Mass in Aging Adults

2011 ◽  
Vol 43 (2) ◽  
pp. 249-258 ◽  
Author(s):  
MARK D. PETERSON ◽  
ANANDA SEN ◽  
PAUL M. GORDON
Keyword(s):  
Resistance Exercise ◽  
Lean Body Mass ◽  
Body Mass ◽  
Aging Adults

scholarly journals Energy Cost of Resistance Exercises: an Uptade

2011 ◽  
Vol 29A (Special-Issue) ◽  
pp. 33-39 ◽  
Author(s):  
Victor Reis ◽  
Roberto Júnior ◽  
Adam Zajac ◽  
Diogo Oliveira
Keyword(s):  
Resistance Exercise ◽  
Strength Training ◽  
Body Mass ◽  
Energy Cost ◽  
Large Body ◽  
Oxygen Deficit ◽  
Estimation Methods ◽  
Cost Calculation ◽  
Resistance Exercises ◽  
Cost Of Resistance

Energy Cost of Resistance Exercises: an UptadeThe use of resistance exercises and of typical strength training methods have been progressively used to control body mass and to promote fat mass loss. The difficulties involved in the energy cost calculation during strength training are associated with the large amount of exercises and their several variations. Mean values between ≈3 and 30 kcal·min-1are typically reported but our studies indicate that it may attain values as high as 40 kcal·min-1in exercises which involve a large body mass. Therefore, in our opinion, the next step in research must be the isolated study of each of the main resistance exercises. Since the literature is scarce and that we do consider that the majority of the studies present severe limitations, the aim of this paper is to present a critical analysis of the energy cost estimation methods and provide some insights that may help to improve knowledge on resistance exercise. It seems necessary to rely on the expired O2measurements to quantify aerobic energy. However, it is warranted further attention on how this measure is performed during resistance exercises. In example, studies on the O2on-kinetics at various conditions are warranted (i.e. as a function of intensity, duration and movement speed). As for anaerobic lactic energy, it is our opinion that both the accumulated oxygen deficit and the blood lactate energy equivalent deserve further studies; analyzing variations of each method as an attempt to establish which is more valid for resistance exercise. The quantification of alactic anaerobic energy should be complemented by accurate studies on the muscle mass involved in the different resistance exercises. From the above, it is concluded that knowledge on the energy cost in resistance exercises is in its early days and that much research is warranted before appropriate reference values may be proposed.

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