scholarly journals Effect of Prior Information of the Number of Sets on Training Volume in Women

2021 ◽  
Vol 22 (3) ◽  
pp. 238-242
Author(s):  
Luiz Fabiano Vilela Almeida ◽  
Alex Silva Ribeiro
Keyword(s):  
Resistance Training ◽  
Prior Information ◽  
High Volume ◽  
Training Volume ◽  
Repetition Maximum ◽  
Leg Press ◽  
The Third ◽  
Significant Difference ◽  
The One ◽  
And Training

AbstractThe induced adaptations from resistance training are dependent on the adequate manipulation of the variables involved in training, and volume is one of the most important. However, high volume training can be more stressful, thus prior information of the training volume to be performed may affect performance. The aim of this study is to verify the influence of prior knowledge of the number of sets to be performed on the training volume. For this, ten women (44 ± 2 years, 66 ± 9 kg, 165 ± 3 cm, 24 ± 2 kg / m2) with previous experience in resistance training (≥ 6 months) performed six sets in 45º leg press exercise in three conditions,: in the first (C1) the participants were informed that they would perform six sets and they completed them. In the second condition (C2), they were told they would perform three sets, however, after executing the third set, they were told to complete three more sets. In the third (C3), they did not receive information about how many sets they would complete, but they also did six sets. All sets were performed until the momentary concentric failure at 70% of the one repetition maximum. It was noted that there was no statistically significant difference among the conditions for the total number of repetitions (C1 = 119 ± 44; C2 = 123 ± 47; C3 = 121 ± 47; P = 0.98). Therefore, the results suggest that prior information on the number of sets to be performed in the session does not affect the volume of repetitions performed by middle-aged women.Keywords: Exercise. Physical Education and Training. Aging.ResumoAs adaptações induzidas pelo treinamento resistido são dependentes da adequada manipulação das variáveis envolvidas no treinamento, sendo o volume uma das de maior destaque. Porém, um treinamento com alto volume pode ser mais desgastante, logo, a informação prévia do volume de treino a ser realizado poderá afetar o desempenho. O objetivo deste estudo foi verificar a influência do conhecimento prévio do número de séries a serem executadas sobre o volume de treino. Para isso, 10 mulheres (44 ± 2 anos, 66 ± 9 kg, 165 ± 3 cm, 24 ± 2 kg/m2) com experiência prévia em treinamento resistido (≥ 6 meses) realizaram seis séries no exercício leg press 45º em três condições distintas, a saber: na primeira condição (C1) as participantes foram informadas que realizariam seis séries e as completaram. Na segunda condição (C2), foram comunicadas que fariam três séries, porém, após executar a terceira série, elas foram orientadas a completar mais três séries. Já na terceira condição (C3), não receberam informação sobre quantas séries cumpririam, mas também fizeram seis séries. Todas as séries foram realizadas até a falha momentânea concêntrica a 70% da força máxima, determinada mediante teste de uma repetição máxima. Notou-se que não houve diferença estatisticamente significante entre as condições para a quantidade total de repetições (C1 = 119 ± 44; C2 = 123 ± 47; C3 = 121 ± 47; P = 0,98). Portanto, os resultados sugerem que a informação prévia da quantidade de séries a serem executadas na sessão não afeta o volume de repetições praticadas por mulheres de meia idade.Palavras-chave: Exercício Físico. Educação Física e Treinamento. Envelhecimento.

scholarly journals Muscles adaptation to aging and training: architectural changes – a randomised trial

2021 ◽  
Vol 21 (1) ◽  
Author(s):  
Adrien J. Létocart ◽  
Franck Mabesoone ◽  
Fabrice Charleux ◽  
Christian Couppé ◽  
René B. Svensson ◽  
...  
Keyword(s):  
Resistance Training ◽  
Young Men ◽  
Cross Sectional Area ◽  
Muscle Volume ◽  
Triceps Surae ◽  
Moderate Intensity ◽  
Training Volume ◽  
Sectional Area ◽  
Cross Sectional ◽  
Repetition Maximum

Abstract Background To investigate how anatomical cross-sectional area and volume of quadriceps and triceps surae muscles were affected by ageing, and by resistance training in older and younger men, in vivo. Methods The old participants were randomly assigned to moderate (O55, n = 13) or high-load (O80, n = 14) resistance training intervention (12 weeks; 3 times/week) corresponding to 55% or 80% of one repetition maximum, respectively. Young men (Y55, n = 11) were assigned to the moderate-intensity strengthening exercise program. Each group received the exact same training volume on triceps surae and quadriceps group (Reps x Sets x Intensity). The fitting polynomial regression equations for each of anatomical cross-sectional area-muscle length curves were used to calculate muscle volume (contractile content) before and after 12 weeks using magnetic resonance imaging scans. Results Only Rectus femoris and medial gastrocnemius muscle showed a higher relative anatomical cross-sectional area in the young than the elderly on the proximal end. The old group displayed a higher absolute volume of non-contractile material than young men in triceps surae (+ 96%). After training, Y55, O55 and O80 showed an increase in total quadriceps (+ 4.3%; + 6.7%; 4.2% respectively) and triceps surae (+ 2.8%; + 7.5%; 4.3% respectively) volume. O55 demonstrated a greater increase on average gains compared to Y55, while no difference between O55 and O80 was observed. Conclusions Muscle loss with aging is region-specific for some muscles and uniform for others. Equivalent strength training volume at moderate or high intensities increased muscle volume with no differences in muscle volume gains for old men. These data suggest that physical exercise at moderate intensity (55 to 60% of one repetition maximum) can reverse the aging related loss of muscle mass. Trial registration NCT03079180 in ClinicalTrials.gov. Registration date: March 14, 2017.

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.

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).

scholarly journals The Effects of the Movement Tempo on the One-Repetition Maximum Bench Press Results

2020 ◽  
Vol 72 (1) ◽  
pp. 151-159 ◽  
Author(s):  
Michal Wilk ◽  
Artur Golas ◽  
Piotr Zmijewski ◽  
Michal Krzysztofik ◽  
Aleksandra Filip ◽  
...  
Keyword(s):  
Resistance Training ◽  
Repeated Measures ◽  
Bench Press ◽  
Trial And Error ◽  
Training Experience ◽  
Test Procedures ◽  
Test Protocol ◽  
Repetition Maximum ◽  
One Year ◽  
The One

AbstractDifferent tempos of movement can be used during resistance training, but programming them is often a trial-and-error practice, as changing the speed at which the exercise is performed does not always correspond with the tempo at which the 1-repetition-maximum occurred. Therefore, the aim of this study was to determine the effect of different movement tempos during the bench press (BP) exercise on the one-repetition maximum (1RM) load. Ninety men (age = 25.8 ± 5.3 years, body mass = 80.2 ± 14.9 kg), with a minimum one year of resistance training experience took part in the study. Using a randomized crossover design, each participant completed the BP 1RM test with five different movement tempos: V/0/V/0, 2/0/V/0, 5/0/V/0, 8/0/V/0 and 10/0/V/0. Repeated measures ANOVA compared the differences between the 1RM at each tempo. The 1RM load was significantly greater during V/0/V/0 and 2/0/V/0 compared to 5/0/V/0, 8/0/V/0, and 10/0/V/0 (p < 0.01). Furthermore, the 1RM load was significantly greater during 5/0/V/0 compared to 8/0/V/0 and 10/0/V/0 (p < 0.01), but there were no differences between either V/0/V/0 and 2/0/V/0 (p = 0.92) or between 8/0/V/0 and 10/0/V/0 (p = 0.08). Therefore, different movement tempos used during training should be accompanied by their own tempo-specific 1RM testing, as slower eccentric phases significantly decrease maximal concentric performance. Furthermore, 1RM test procedures should include information about the movement tempo used during the test protocol. In addition, the standardization of the tempo should be taken into account in investigations that use the 1 RM test to assess the effects of any treatment on maximal muscle strength.

The Effects of an Intensive 2-wk Resistance Training Period on Strength Performance and Nocturnal Heart Rate Variability

2020 ◽  
Vol 15 (10) ◽  
pp. 1448-1454
Author(s):  
Piia Kaikkonen ◽  
Esa Hynynen ◽  
Arto Hautala ◽  
Juha P. Ahtiainen
Keyword(s):  
Heart Rate ◽  
Heart Rate Variability ◽  
Resistance Training ◽  
Effect Size ◽  
Training Load ◽  
Training Period ◽  
Short Term ◽  
Strength Performance ◽  
Repetition Maximum ◽  
Leg Press

Purpose: It is known that modifying the endurance-type training load of athletes may result in altered cardiac autonomic modulation that may be estimated with heart rate variability (HRV). However, the specific effects of intensive resistance-type training remain unclear. The main aim of this study was to find out whether an intensive 2-wk resistance training period affects the nocturnal HRV and strength performance of healthy participants. Methods: Young healthy men (N = 13, age 24 [2] y) performed 2-wk baseline training, 2-wk intensive training, and a 9-d tapering periods, with 2, 5, and 2 hypertrophic whole-body resistance exercise sessions per week, respectively. Maximal isometric and dynamic strength were tested at the end of these training periods. Nocturnal HRV was also analyzed at the end of these training periods. Results: As a main finding, the nocturnal root mean square of differences of successive R-R intervals decreased (P = .004; from 49 [18] to 43 [15] ms; 95% CI, 2.4–10.4; effect size = 0.97) during the 2-wk intensive resistance training period. In addition, maximal isometric strength improved slightly (P = .045; from 3933 [1362] to 4138 [1540] N; 95% CI, 5.4–404; effect size = 0.60). No changes were found in 1-repetition-maximum leg press or leg press repetitions at 80% 1-repetition maximum. Conclusions: The present data suggest that increased training load due to a short-term intensive resistance training period can be detected by nocturnal HRV. However, despite short-term accumulated physiological stress, a tendency of improvement in strength performance was detected.

scholarly journals Efeito da ordem dos exercícios sobre o número de repetições e volume de treino no método de treinamento tri-set

2016 ◽  
Vol 18 (2) ◽  
pp. 187 ◽  
Author(s):  
Waynne Ferreira de Faria ◽  
João Paulo de Farias ◽  
Renan Camargo Corrêa ◽  
Claudinei Ferreira dos Santos ◽  
Antonio Stabelini Neto ◽  
...  
Keyword(s):  
Training System ◽  
Lower Limbs ◽  
Training Volume ◽  
Healthy Men ◽  
Leg Extension ◽  
Leg Press ◽  
Volitional Fatigue ◽  
Experimental Group ◽  
And Training ◽  
Extension Sequence

DOI: http://dx.doi.org/10.5007/1980-0037.2016v18n2p187 Although the tri-set system is widely adopted by athletes and experienced weight training practitioners aimed at optimizing the metabolic overload, there are still few works in literature on the effect of exercise order manipulation on this training system. Therefore, this work was aimed at investigating the effect of exercise order manipulation on the number of repeats and training volume using the tri-set system for lower limbs. This is a randomized cross-over design study. The experimental group consisted of 14 healthy men (23.53 ± 5.40 years; 24.51 ± 2.96 kg/m2). Subjects were submitted to two experimental sessions at different exercise order for lower limbs: Sequence A: squat on guided bar, leg press 45° and bilateral leg extension; sequence B: bilateral leg extension, leg press 45° and squat on guided bar. Three sets to volitional fatigue in all exercises were performed, with intensity of 75% 1RM. Superiority for sequence B in the total number of repeats (70.14 ± 13 vs 60.93 ± 7.94 repeats, p = 0.004) and total training volume (9129.64 ± 2830.05 vs 8238.29 ± 2354.20 kg, p = 0.014) was observed. Based on the above, the performance of single-joint exercises before multi-joint exercises in the tri-set system adopted for lower limbs induced higher number of repeats and total training volume.

scholarly journals Muscles adaptation to aging and training: Architectural changes - A randomised trial

2021 ◽  
Author(s):  
Adrien J. LÉTOCART ◽  
Franck Mabesoone ◽  
Fabrice Charleux ◽  
Christian Couppé ◽  
Rene B. Svensson ◽  
...  
Keyword(s):  
Resistance Training ◽  
Young Men ◽  
Cross Sectional Area ◽  
Muscle Volume ◽  
Triceps Surae ◽  
Moderate Intensity ◽  
Training Volume ◽  
Sectional Area ◽  
Cross Sectional ◽  
Repetition Maximum

Abstract Background: To investigate how anatomical cross-sectional area and volume of quadriceps and triceps surae muscles were affected by ageing, and by resistance training in older and younger men, in vivo. Methods: The old participants were randomly assigned to moderate (O55, n=13) or high-load (O80, n=14) resistance training intervention (12 weeks; 3 times/week) corresponding to 55% or 80% of one repetition maximum, respectively. Young men (Y55, n=11) were assigned to the moderate-intensity strengthening exercise program. Each group received the exact same training volume on triceps surae and quadriceps group (Reps x Sets x Intensity). The fitting polynomial regression equations for each of anatomical cross-sectional area-muscle length curves were used to calculate muscle volume (contractile content) before and after 12 weeks using magnetic resonance imaging scans.Results: Only Rectus femoris and medial gastrocnemius muscle showed a higher relative anatomical cross-sectional area in the young than the elderly on the proximal end. The old group displayed a higher absolute volume of non-contractile material than young men in triceps surae (+96%). After training, Y55, O55 and O80 showed an increase in total quadriceps (+4.3%; +6.7%; 4.2% respectively) and triceps surae (+2.8%; +7.5%; 4.3% respectively) volume. O55 demonstrated a greater increase on average gains compared to Y55, while no difference between O55 and O80 was observed.Conclusions: Muscle loss with aging is region-specific for some muscles and uniform for others. Equivalent strength training volume at moderate or high intensities increased muscle volume with no differences in muscle volume gains for old men. These data suggest that physical exercise at moderate intensity (55 to 60% of one repetition maximum) can reverse the aging related loss of muscle mass.Trial registration: NCT03079180 in ClinicalTrials.gov. Registration date: March 14, 2017.

scholarly journals Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy—A Pilot Study

Sports ◽  
2018 ◽  
Vol 6 (1) ◽  
pp. 7 ◽  
Author(s):  
◽  
◽  
◽  
◽  
◽  
...  
Keyword(s):  
Muscle Strength ◽  
Bench Press ◽  
Effect Sizes ◽  
Future Research ◽  
Training Intervention ◽  
Repetition Maximum ◽  
Leg Press ◽  
Significant Difference ◽  
Moderate Effect ◽  
Time Point

This study investigated the effect of a 12-week modified German Volume Training intervention, or the 10 sets method, on muscle strength and hypertrophy. Twelve healthy males were randomly assigned to either a 5-SET or 10-SET group and performed 5 or 10 sets, respectively, of 10 repetitions at 60–80% one-repetition maximum (1RM). Muscle strength and body composition measures were taken at baseline, six weeks, and after 12 weeks of training. No significant changes in total, trunk, and arm lean mass were found within and between groups at any time point. There was no significant difference between groups for lean leg mass. However, a decrease in lean leg mass was observed within the 10-SET group between six and 12 weeks (p = 0.02). An increase in 1RM bench press was found within the 5-SET group at week 6 (p = 0.001) and 12 (p = 0.001) when compared to baseline, while no increases in 1RM leg press were observed at any time point within any group. No significant differences were found for 1RM bench press and leg press between groups. For 1RM bench press moderate effect sizes (ES) favored 5-SET and for 1RM leg press small ESs favored 10-SET. Findings suggest performing >5 sets per exercise does not promote greater gains in muscle strength and hypertrophy. Future research should aim to substantiate these preliminary findings in a larger cohort.

scholarly journals The Bench Press Grip Width Does Not Affect the Number of Repetitions Performed at Different Velocity Loss Thresholds

2021 ◽  
Vol 18 (3) ◽  
pp. 1057
Author(s):  
Alejandro Pérez-Castilla ◽  
Ivan Jukic ◽  
G. Gregory Haff ◽  
Amador García-Ramos
Keyword(s):  
Bench Press ◽  
Random Order ◽  
Fixed Number ◽  
Individual Variability ◽  
Training Volume ◽  
Repetition Maximum ◽  
The One ◽  
Single Set

This study aimed (I) to compare the number of repetitions that can be completed to failure (XRM) and before reaching a 15%, 30%, or 45% velocity loss threshold (XVLT) in the bench press exercise performed using different grip widths, and (II) to examine the inter-individual variability in the percentage of completed repetitions with respect to the XRM when the set volume is prescribed based on a fixed number of repetitions (FNR) and several velocity loss thresholds (VLT). Nineteen men performed four separate sessions in a random order where there was a single set of repetitions completed to failure against 75% of the one-repetition maximum during the Smith machine bench press exercise using a narrow, medium, wide, or self-selected grip widths. The XRM (p = 0.545) and XVLTs (p ≥ 0.682) were not significantly affected by grip width. A high and comparable inter-individual variability in the percentage of completed repetitions with respect to the XRM was observed when using both an FNR (median CV = 24.3%) and VLTs (median CV = 23.5%). These results indicate that Smith machine bench press training volume is not influenced by the grip width and that VLTs do not allow a more homogeneous prescription of the set volume with respect to the XRM than the traditional FNR.

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

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