Effects of Variable Resistance Training on Maximal Strength

Abstract This study examined the effects of one single bout daily versus triple bouts of resistance exercise for 12 weeks on muscular strength and anaerobic performance of the upper body. Twenty young male adults (age: 22.0 ± 1.0 years, bench press: 44.0 ± 10.3 kg) were randomly assigned to a single bout (SB) or triple bouts (TB) of resistance exercise group. Maximal strength and anaerobic performance of the upper body using the bench press (one-repetition maximum) and the modified 30 s Wingate test were determined before and after the intervention. Additionally, changes in lactate levels before and after the Wingate test were measured. Although the SB and TB groups showed a significant increase in maximal strength (post-intervention, SB: 67.2 ± 9.2 and TB: 67.6 ± 7.6 kg, respectively) compared with the values at pre-intervention (SB: 44.6 ± 11.4 and TB: 43.9 ± 8.7 kg, respectively), there was no significant difference for this variable between the two groups post-intervention (p > 0.05). The anaerobic performance of the upper body in the SB and TB groups also displayed improvements without significant difference between the two groups after the completion of different training regimes. On the basis of the same training volume, multiple bouts of resistance training showed similar improvements in maximal strength and anaerobic performance to one bout of resistance training in young adult men without prior experience in resistance training

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Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis

Sports Medicine ◽

10.1007/s40279-017-0734-y ◽

2017 ◽

Vol 47 (10) ◽

pp. 2083-2100 ◽

Cited By ~ 42

Author(s):

Tyler D. Williams ◽

Danilo V. Tolusso ◽

Michael V. Fedewa ◽

Michael R. Esco

Keyword(s):

Resistance Training ◽

Meta Analysis ◽

Maximal Strength

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Comparison of resistance training progression models on maximal strength in sub-elite adolescent rugby union players

Journal of Science and Medicine in Sport ◽

10.1016/j.jsams.2015.01.007 ◽

2016 ◽

Vol 19 (2) ◽

pp. 163-169 ◽

Cited By ~ 18

Author(s):

Simon K. Harries ◽

David R. Lubans ◽

Robin Callister

Keyword(s):

Resistance Training ◽

Rugby Union ◽

Maximal Strength

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The Effect of Different Resistance Training Load Schemes on Strength and Body Composition in Trained Men

Journal of Human Kinetics ◽

10.1515/hukin-2017-0081 ◽

2017 ◽

Vol 58 (1) ◽

pp. 177-186

Author(s):

Charles Ricardo Lopes ◽

Marcelo Saldanha Aoki ◽

Alex Harley Crisp ◽

Renê Scarpari de Mattos ◽

Miguel Alves Lins ◽

...

Keyword(s):

Body Composition ◽

Resistance Training ◽

Load Resistance ◽

Group Differences ◽

Maximal Strength ◽

Total Load ◽

Low Load ◽

Moderate Load ◽

Training Schemes ◽

The Impact

Abstract The purpose of this study was to evaluate the impact of moderate-load (10 RM) and low-load (20 RM) resistance training schemes on maximal strength and body composition. Sixteen resistance-trained men were randomly assigned to 1 of 2 groups: a moderate-load group (n = 8) or a low-load group (n = 8). The resistance training schemes consisted of 8 exercises performed 4 times per week for 6 weeks. In order to equate the number of repetitions performed by each group, the moderate load group performed 6 sets of 10 RM, while the low load group performed 3 sets of 20 RM. Between-group differences were evaluated using a 2-way ANOVA and independent t-tests. There was no difference in the weekly total load lifted (sets × reps × kg) between the 2 groups. Both groups equally improved maximal strength and measures of body composition after 6 weeks of resistance training, with no significant between-group differences detected. In conclusion, both moderate-load and low-load resistance training schemes, similar for the total load lifted, induced a similar improvement in maximal strength and body composition in resistance-trained men.

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Bilateral back squat strength is increased during a 3-week undulating resistance training program with and without variable resistance in DIII collegiate football players

PeerJ ◽

10.7717/peerj.12189 ◽

2021 ◽

Vol 9 ◽

pp. e12189

Author(s):

Jason Sawyer ◽

Paul Higgins ◽

Paul A. Cacolice ◽

Troy Doming

Keyword(s):

Resistance Training ◽

Training Program ◽

Body Mass ◽

Football Players ◽

Resistance Training Program ◽

Variable Resistance ◽

Back Squat ◽

Significant Difference ◽

Loading Methods ◽

Collegiate Football

Background Optimizing training adaptations is of the utmost importance for the strength and conditioning professional. The pre-season of any sport is particularly important to ensure preparedness of the athletes. In DIII Collegiate Football pre-season consists of approximately 3 weeks. The abbreviated time of the pre-season increases the importance of optimizing training using safe methods, including alternative loading strategies. The purpose of the current study was to determine if a 3-week variable resistance training VRT during an undulating (UL) resistance training program elicited a greater increase in back squat strength compared to traditional loading methods. Methods and Materials Forty DIII Football players (age range: 18–25 years) participated in a 3-week UL bilateral back squat (BBS) program. Both groups performed the BBS 3 times per week with a minimum of 24 hours between exercise sessions. The control group (C) (n = 20) (height = 182.3 + 5.1 cm, body mass: pre = 102.8 ± 17.7 kg, post = 104.1 ± 17.8 kg) used traditional loading methods (i.e., Olympic weights only) and the experimental group (E) (n = 20) (height = 180.7 ± 8.0 cm, body mass: pre = 100.3 ± 27.1 kg, post = 101.0 ± 27.7 kg) used traditional loading methods and variable resistance (i.e., resistance bands). The variable resistance accounted for approximately 20% of the total resistance while 80% of the resistance was supplied by traditional loading methods. Results When all data was pooled, subjects had a significant increase (p < 0.05) in 1-RM BBS from pre (154.2 + 26.1 kg) to post (166.8 + 26.2 kg), with a percent increase of 8.13% at the completion of the 3-week training program. There was no significant difference (p > 0.05) between the C and E groups for muscular strength, muscular power, or vertical jump. Volume-loads were not significantly (p > 0.05) different between groups for any of the weeks (C: Week 1 = 858.1 + 101.3, Week 2 = 588.6 + 69.2, Week 3 = 332.5 + 38.9, Total = 1179.2 + 209.4 vs. E: Week 1 = 835.2 + 179.7, Week 2 = 572.2 + 123.4, Week 3 = 323.5 + 68.8, Total = 1730.9 + 371.8) or for the pre-season as a whole. Conclusion A traditional UL resistance training program and training program with variable resistance are both effective methods at increasing back squat strength during 3 weeks of training. Resistance band variable resistance (VR) does not enhance training effects within a 3-week mesocycle greater than traditional resistance.

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

PeerJ ◽

10.7717/peerj.10663 ◽

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.

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