Does rest interval between sets affect resistance training volume, density, and rating of perceived exertion when adopting the crescent pyramid system in young women?

2020 ◽  
Vol 60 (7) ◽  
Author(s):  
Witalo Kassiano ◽  
Alexandre I. Medeiros ◽  
Bruna D. de Vasconcelos Costa ◽  
Ana D. Andrade ◽  
Mário A. Moura Simim ◽  
...  
Keyword(s):  
Resistance Training ◽  
Young Women ◽  
Perceived Exertion ◽  
Volume Density ◽  
Rating Of Perceived Exertion ◽  
Training Volume ◽  
Rest Interval

A comparison of volume-equated knee extensions to failure, or not to failure, upon rating of perceived exertion and strength adaptations

2016 ◽  
Vol 41 (2) ◽  
pp. 168-174 ◽  
Author(s):  
James Peter Fisher ◽  
Dominic Blossom ◽  
James Steele
Keyword(s):  
Resistance Training ◽  
Perceived Exertion ◽  
Knee Extensor ◽  
Rating Of Perceived Exertion ◽  
Effect Sizes ◽  
Rest Interval ◽  
Ratings Of Perceived Exertion ◽  
Post Intervention ◽  
Training Time ◽  
Knee Extensor Strength

The present study aimed to compare the effects of repetition duration-, volume-, and load-matched resistance training to muscular failure (MMF) or not to muscular failure (NMF) on maximal voluntary isometric knee extensor strength. This design also allowed testing of the efficacy of “5×5” training. Nine recreationally active males (age, 21.4 ± 1.2 years; height, 1.79 ± 0.07 m; weight, 78.4 ± 7.1 kg) performed unilateral resistance training at 80% of maximal torque at 2×/week for 6 weeks. Using their nondominant leg, participants performed 5 sets of 5 repetitions (NMF). Using their dominant leg, participants performed 25 repetitions in as few sets as possible (MMF). All repetitions were performed at a pace of 2 s concentric, 1 s isometric pause, and 2 s eccentric with a 2-min rest interval between sets. Analyses identified significant pre- to post-intervention strength increases for both MMF and NMF, with effect sizes (ESs) of 2.01 and 1.65, respectively, with no significant differences between conditions (p > 0.05). Peak and mean ratings of perceived exertion (RPEs) were significantly higher for MMF compared with NMF conditions (p < 0.0001), and a tendency for significantly higher RPE values reported for later sets for the NMF condition. Total training time per session was significantly longer for NMF compared with MMF (p < 0.001). The present study suggests that in untrained participants, resistance training NMF produces equivocally the same strength increases as training to MMF when volume-matched. However, resistance training to MMF appears to be a more time-efficient protocol and may produce greater strength gains as indicated by a larger ES.

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.

Effects of Rest Interval Length on Rating of Perceived Exertion during a Multiple-Set Resistance Exercise

2012 ◽  
Vol 115 (1) ◽  
pp. 273-282 ◽  
Author(s):  
Breno Q. Farah ◽  
Aluísio H. R. A. Lima ◽  
Ozéas L. Lins-Filho ◽  
Diogo J. C. A. Souza ◽  
Gleyson Q. M. Silva ◽  
...  
Keyword(s):  
Resistance Exercise ◽  
Perceived Exertion ◽  
Rating Of Perceived Exertion ◽  
Interval Length ◽  
Rest Interval

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 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.

Physiological and rating of perceived exertion responses to resistance training sessions with and without vascular occlusion

2017 ◽  
Vol 25 (2) ◽  
pp. 91-96 ◽  
Author(s):  
Amanda C. de Araújo ◽  
Adalberto Ferreira Junior ◽  
Stefany K. de Oliveira ◽  
Julio C. Schamne ◽  
Nilo M. Okuno
Keyword(s):  
Resistance Training ◽  
Perceived Exertion ◽  
Vascular Occlusion ◽  
Rating Of Perceived Exertion

The Effects of Training Volume and Repetition Distance on Session Rating of Perceived Exertion and Internal Load in Swimmers

2015 ◽  
Vol 10 (7) ◽  
pp. 848-852 ◽  
Author(s):  
Renato Barroso ◽  
Diego F. Salgueiro ◽  
Everton C. do Carmo ◽  
Fábio Y. Nakamura
Keyword(s):  
Relative Intensity ◽  
Critical Speed ◽  
Perceived Exertion ◽  
Training Session ◽  
Rating Of Perceived Exertion ◽  
Training Volume ◽  
Swimming Training ◽  
Internal Load ◽  
Session Duration ◽  
M 10

Purpose:To assess swimmers’ session rating of perceived exertion (sRPE) after standardized sets of interval swimming training performed at the same relative intensity but with different total volume and repetition distance.Methods:Thirteen moderately trained swimmers (21.1 ± 1.1 y, 178 ± 6 cm, 74.1 ± 8.3 kg, 100-m freestyle 60.2 ± 2.9 s) performed 4 standardized sets (10 × 100-m, 20 × 100-m, 10 × 200-m, and 5 × 400-m) at the same relative intensity (ie, critical speed), and 1 coach (age 31 y, 7 y coaching experience) rated their efforts. Swimmers’ sRPE was assessed 30 min after the training session. Coach sRPE was collected before each training session. Internal load was calculated by multiplying sRPE by session duration.Results:When bouts with the same repetition distance and different volumes (10 × 100-m vs 20 × 100-m) are compared, sRPE and internal load are higher in 20 × 100-m bouts. When maintaining constant volume, sRPE and internal load (20 × 100-m, 10 × 200-m, and 5 × 400-m) are higher only in 5 × 400-m bouts. The coach’s and swimmers’ sRPE differed in 10 × 200-m and 5 × 400-m.Conclusions:These results indicate that sRPE in swimming is affected not only by intensity but also by volume and repetition distance. In addition, swimmers’ and the coach’s sRPE were different when longer repetition distances were used during training sessions. Therefore, care should be taken when prescribing swimming sessions with longer volume and/or longer repetition distances.

scholarly journals Acute mechanical, physiological and perceptual responses in older men to traditional-set or different cluster-set configuration resistance training protocols

2020 ◽  
Vol 120 (10) ◽  
pp. 2311-2323
Author(s):  
Antonio Dello Iacono ◽  
Domenico Martone ◽  
Lawrence Hayes
Keyword(s):  
Heart Rate ◽  
Resistance Training ◽  
Perceived Exertion ◽  
Older Men ◽  
Rating Of Perceived Exertion ◽  
Pairwise Comparisons ◽  
Back Squat ◽  
Cluster Set ◽  
Main Effect ◽  
Training Protocols

Abstract Purpose The aims of this study were to compare mechanical outputs (i.e. power and impulse), physiological (i.e. heart rate) and perceptual (i.e. effort and fatigue) responses in older men to traditional-set or different cluster-set configuration resistance training protocols. Methods In a randomized cross-over design, 20 healthy old men (aged 67.2 ± 2.1 years) completed four resistance training sessions using the back squat exercise loaded with optimal power loads. Training configurations were: traditional (TRA), three sets of six repetitions with 120-s rest between each set; Cluster-set 1 (CLU1), 24 single-repetition clusters with 10 s of rest after every cluster; Cluster-set 2 (CLU2), 12 double-repetition clusters with 20-s rest after every cluster; and Cluster-set 4 (CLU4), 6 quadruple-repetition clusters with 40-s rest after every cluster. Results Cluster-set configurations resulted in greater power outputs compared to traditional-set configuration (range 2.6–9.2%, all p$$\le$$ ≤ 0.07 for main effect and protocol $$\times$$ × set interactions). CLU1 and CLU2 induced higher heart rate (range 7.1–10.5%, all p < 0.001 for main effect and protocol $$\times$$ × set interactions), lower rating of perceived exertion (range − 1.3 to − 3.2 AU, all p$$\le$$ ≤ 0.006 for pairwise comparisons) and lower ratings of fatigue (range − 0.15 to − 4 AU, all p$$\le$$ ≤ 0.012 for pairwise comparisons) compared to TRA and CLU4. Finally, an absolute preference for CLU2 was reported. Conclusions Findings presented here support the prescription of CLU2 as an optimal resistance training configuration for trained older men using the back squat.

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