scholarly journals Does the addition of single joint exercises to a resistance training program improve changes in performance and anthropometric measures in untrained men?

2018 ◽  
Vol 28 (4) ◽  
Author(s):  
Matheus Barbalho ◽  
Victor Silveira Coswig ◽  
Rodolfo Raiol ◽  
James Steele ◽  
James P. Fisher ◽  
...  
Keyword(s):  
Resistance Training ◽  
Elbow Flexion ◽  
Knee Extension ◽  
Lower Limbs ◽  
Muscle Performance ◽  
Anthropometric Measures ◽  
Resistance Training Program ◽  
Arm Circumference ◽  
Significant Difference ◽  
The Difference

The present study compared changes in muscle performance and anthropometric measures in young men performing resistance training (RT) programs composed of only multi joint (MJ) exercises, or with the addition of single joint (SJ) exercises (MJ+SJ). Twenty untrained men were randomized to MJ or MJ+SJ groups for 8 weeks. Both groups performed the same MJ exercises. The difference was that the MJ+SJ group added SJ exercises for upper and lower limbs. Participants were tested for 10 repetitions maximum (10RM), flexed arm circumference, and biceps and triceps skinfolds. Both groups significantly increased 10RM load for the bench press (MJ 38.5%, MJ+SJ 40.1%), elbow extension (MJ 28.7%, MJ+SJ 31.9%), pull down (MJ 34.0% MJ+SJ 38.5%), elbow flexion (MJ 38.2%, MJ+SJ 45.3%), leg press (MJ 40.8%, MJ+SJ 46.8%) and knee extension (MJ 26.9%, MJ+SJ 32.9%), with no significant difference between them. The decreases in biceps (MJ -3.6%, MJ+SJ –3.9%) and triceps (MJ –3.4%, MJ+SJ -3.3%) skinfolds were significant for both groups, with no difference between them. However, the flexed arm circumference increased significantly more for MJ+SJ (5.2%), than for MJ (4.0%). The use of SJ exercises as a complement to a RT program containing MJ exercises brings no additional benefit to untrained men in terms of muscle performance and skinfold reduction, though it promoted higher increases in arm circumference.

The effects of adding single-joint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men

2015 ◽  
Vol 40 (8) ◽  
pp. 822-826 ◽  
Author(s):  
Henrique Silvestre de França ◽  
Paulo Alexandre Nordeste Branco ◽  
Dilmar Pinto Guedes Junior ◽  
Paulo Gentil ◽  
James Steele ◽  
...  
Keyword(s):  
Resistance Training ◽  
Muscle Strength ◽  
Elbow Flexion ◽  
Upper Body ◽  
Elbow Flexors ◽  
Resistance Training Program ◽  
Body Muscle ◽  
Arm Circumference ◽  
Significant Difference ◽  
Elbow Flexors And Extensors

The aim of this study was compare changes in upper body muscle strength and size in trained men performing resistance training (RT) programs involving multi-joint plus single-joint (MJ+SJ) or only multi-joint (MJ) exercises. Twenty young men with at least 2 years of experience in RT were randomized in 2 groups: MJ+SJ (n = 10; age, 27.7 ± 6.6 years) and MJ (n = 10; age, 29.4 ± 4.6 years). Both groups trained for 8 weeks following a linear periodization model. Measures of elbow flexors and extensors 1-repetition maximum (1RM), flexed arm circumference (FAC), and arm muscle circumference (AMC) were taken pre- and post-training period. Both groups significantly increased 1RM for elbow flexion (4.99% and 6.42% for MJ and MJ+SJ, respectively), extension (10.60% vs 9.79%, for MJ and MJ+SJ, respectively), FAC (1.72% vs 1.45%, for MJ and MJ+SJ, respectively), and AMC (1.33% vs 3.17% for MJ and MJ+SJ, respectively). Comparison between groups revealed no significant difference in any variable. In conclusion, 8 weeks of RT involving MJ or MJ+SJ resulted in similar alterations in muscle strength and size in trained participants. Therefore, the addition of SJ exercises to a RT program involving MJ exercises does not seem to promote additional benefits to trained men, suggesting MJ-only RT to be a time-efficient approach.

scholarly journals Effects of Adding Single Joint Exercises to a Resistance Training Programme in Trained Women

Sports ◽  
2018 ◽  
Vol 6 (4) ◽  
pp. 160 ◽  
Author(s):  
Matheus Barbalho ◽  
Victor Coswig ◽  
Rodolfo Raiol ◽  
James Steele ◽  
James Fisher ◽  
...  
Keyword(s):  
Bench Press ◽  
Training Programme ◽  
Knee Extension ◽  
Additional Benefit ◽  
Muscle Performance ◽  
Anthropometric Measures ◽  
Repetition Maximum ◽  
Leg Press ◽  
Resistance Training Programme ◽  
Arm Circumference

Background: The present study’s aim was to compare the changes in muscle performance and anthropometric measures in trained women performing RT programs composed only of MJ exercises or programmes that involve the addition of SJ exercises. Methods: Seventeen trained women were randomised to MJ or MJ+SJ. Both groups performed the same MJ exercises following a nonlinear periodisation model for 8 weeks. The only difference was that the MJ+SJ group also performed SJ exercises. The participants were tested for 10 repetition maximum (10 RM), flexed arm circumference, and both biceps and triceps skinfold. Results: Both groups significantly increased 10 RM load for the bench press (12.6% MJ and 9.2% MJ+SJ), triceps (15.6% MJ and 17.9% MJ+SJ), pull down (9.8% MJ and 8.3% MJ+SJ), biceps (14.0% MJ and 13.0% MJ+SJ), leg press (15.2% MJ and 12.8% MJ+SJ) and knee extension (10.2% MJ and 9.1% MJ+SJ). The decreases in triceps (−5.1% MJ and −5.3% MJ+SJ) and biceps (−6.5% MJ and −5.7% MJ+SJ) skinfolds were also significant as were the increases in arm circumference (1.47% MJ and 1.58% MJ+SJ). In all tests there was nothing significantly different between groups. Conclusions: The use of SJ exercises as a complement to a RT programme containing MJ exercises brings no additional benefit to trained women.

scholarly journals Chronic Effects of Different Resistance Training Exercise Orders on Flexibility in Elite Judo Athletes

2014 ◽  
Vol 40 (1) ◽  
pp. 129-137 ◽  
Author(s):  
Alam R. Saraiva ◽  
Victor M. Reis ◽  
Pablo B. Costa ◽  
Claudio M. Bentes ◽  
Gabriel V. Costa e Silva ◽  
...  
Keyword(s):  
Resistance Training ◽  
Range Of Motion ◽  
Repeated Measures ◽  
Lower Limbs ◽  
Shoulder Abduction ◽  
Upper Limbs ◽  
Trunk Flexion ◽  
Resistance Training Program ◽  
Judo Athletes ◽  
Hip Flexion

Abstract The aim of this study was to examine the effects of twelve weeks of resistance training with different exercise orders (upper limbs and lower limbs vs. lower limbs and upper limbs) on flexibility levels in elite judo athletes. Thirtynine male athletes were randomly divided into 3 groups as follows: G1 (n = 13), G2 (n = 13), and CG (n = 13). The flexibility was assessed on 8 joint movements: shoulder flexion and shoulder extension, shoulder abduction and shoulder adduction, trunk flexion and trunk extension, and hip flexion and hip extension. Two-way repeated measures ANOVAs (time [pre-experimental vs. post-experimental] × group [G1 vs. G2 vs. CG]) were used to compare the differences between pre- and post-test situations and the differences among groups. The results from the within-group (pre vs. post) comparisons demonstrated significant increases (p < 0.05) in the range of motion of 3.93 and 5.96% for G1 and G2 training groups, respectively, in all joints. No significant changes (p > 0.05) were observed for the CG. The results from the between-group comparisons demonstrated no significant differences (p > 0.05) in the range of motion between G1post vs. G2post (1.15%). Although both exercise orders (from upper to lower limbs and from lower to upper limbs) increased flexibility, no significant variations were observed between the different exercise orders. Nevertheless, these findings demonstrate that flexibility gains could be obtained with a resistance training program, and thus, more time can be devoted to sports-specific judo training.

Creatine supplementation elicits greater muscle hypertrophy in upper than lower limbs and trunk in resistance-trained men

2017 ◽  
Vol 23 (4) ◽  
pp. 223-229 ◽  
Author(s):  
João Pedro Nunes ◽  
Alex S Ribeiro ◽  
Brad J Schoenfeld ◽  
Crisieli M Tomeleri ◽  
Ademar Avelar ◽  
...  
Keyword(s):  
Young Adult ◽  
Resistance Training ◽  
Soft Tissue ◽  
Muscle Hypertrophy ◽  
Creatine Supplementation ◽  
Lower Limbs ◽  
Upper Limbs ◽  
Double Blind ◽  
Adult Men ◽  
Significant Difference

Background: Creatine (Cr) supplementation associated with resistance training produces greater muscular strength improvements in the upper compared with the lower body; however, no study has investigated if such region-specific results are seen with gains in muscle mass. Aim: We aimed to evaluate the effect of Cr supplementation in combination with resistance training on lean soft tissue changes in the upper and lower limbs and trunk in resistance-trained young adult men. Methods: In a randomized, double-blind and placebo-controlled design, 43 resistance-trained men (22.7 ± 3.0 years, 72.9 ± 8.7 kg, 177.9 ± 5.7 cm, 23.0 ± 2.5 kg/m2) received either creatine (Cr, n = 22) or placebo (PLA, n = 21) over an 8-week study period. The supplementation protocol included a loading phase (7 days, four doses of 0.3 g/kg per day) and a maintenance phase (7 weeks, single dose of 0.03 g/kg per day). During the same period, subjects performed resistance training four times per week using the following two-way split routine: Monday and Thursday = pectoral, shoulders, triceps, and abdomen, Tuesday and Friday = back, biceps, thighs, and calves. Lean soft tissue of the upper limbs (ULLST), lower limbs (LLLST), and trunk (TLST) was assessed by dual-energy X-ray absorptiometry before and after the intervention. Results: Both groups showed significant ( p < 0.001) improvements in ULLST, LLLST, TLST, and the Cr group achieved greater ( p < 0.001) increases in these outcomes compared with PLA. For the Cr group, improvements in ULLST (7.1 ± 2.9%) were higher than those observed in LLLST (3.2 ± 2.1%) and TLST (2.1 ± 2.2%). Otherwise, for PLA group there was no significant difference in the magnitude of segmental muscle hypertrophy (ULLST = 1.6 ± 3.0%; LLLST = 0.7 ± 2.8%; TLST = 0.7 ± 2.8%). Conclusion: Our results suggest that Cr supplementation can positively augment muscle hypertrophy in resistance-trained young adult men, particularly in the upper limbs.

scholarly journals 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 ◽  
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.

scholarly journals Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults

2020 ◽  
Vol 17 (16) ◽  
pp. 5859
Author(s):  
João Pedro Nunes ◽  
Jeferson L. Jacinto ◽  
Alex S. Ribeiro ◽  
Jerry L. Mayhew ◽  
Masatoshi Nakamura ◽  
...  
Keyword(s):  
Young Adults ◽  
Resistance Training ◽  
Muscular Strength ◽  
Biceps Brachii ◽  
Muscle Length ◽  
Elbow Flexion ◽  
Peak Torque ◽  
Resistance Training Program ◽  
Pulley System ◽  
Isokinetic Torque

Muscular strength and hypertrophy following resistance training may be obtained in different degrees depending on the approach performed. This study was designed to compare the responses of the biceps brachii to two preacher curl exercises, one performed on a cable-pulley system (CAB; in which a greater torque was applied during the exercise when elbows were flexed and biceps shortened) and one performed with a barbell (BAR; in which greater torque was applied when the elbows were extended and biceps stretched). Thirty-five young adults (CAB: 13 men, 5 women; BAR: 12 men, 5 women; age = 24 ± 5 years) performed a resistance training program three times per week for 10 weeks, with preacher curl exercises performed in three sets of 8–12 repetitions. Outcomes measured included elbow flexion peak isokinetic torque at angles of 20°, 60°, and 100° (considering 0° as elbow extended), and biceps brachii thickness (B-mode ultrasound). Following the training period, there were significant increases for both groups in elbow flexion peak torque at the 20° (CAB: 30%; BAR = 39%; p = 0.046), 60° (CAB: 27%; BAR = 32%; p = 0.874), and 100° (CAB: 17%; BAR = 19%; p = 0.728), and biceps brachii thickness (CAB: 7%; BAR = 8%; p = 0.346). In conclusion, gains in muscular strength were greater for BAR only at longer muscle length, whereas hypertrophy was similar regardless of whether torque emphasis was carried out in the final (CAB) or initial (BAR) degrees of the range of motion of the preacher curl in young adults.

scholarly journals Undulatory physical resistance training program increases maximal strength in elderly type 2 diabetics

2014 ◽  
Vol 12 (4) ◽  
pp. 425-432 ◽  
Author(s):  
Gilberto Monteiro dos Santos ◽  
Fábio Tanil Montrezol ◽  
Luciana Santos Souza Pauli ◽  
Angélica Rossi Sartori-Cintra ◽  
Emilson Colantonio ◽  
...  
Keyword(s):  
Resistance Training ◽  
Knee Extension ◽  
Maximal Strength ◽  
Resistance Training Program ◽  
Specific Protocol ◽  
Before And After ◽  
Post Test ◽  
Biceps Pulley ◽  
Physical Resistance

ObjectiveTo investigate the effects of a specific protocol of undulatory physical resistance training on maximal strength gains in elderly type 2 diabetics.Methods The study included 48 subjects, aged between 60 and 85 years, of both genders. They were divided into two groups: Untrained Diabetic Elderly (n=19) with those who were not subjected to physical training and Trained Diabetic Elderly (n=29), with those who were subjected to undulatory physical resistance training. The participants were evaluated with several types of resistance training’s equipment before and after training protocol, by test of one maximal repetition. The subjects were trained on undulatory resistance three times per week for a period of 16 weeks. The overload used in undulatory resistance training was equivalent to 50% of one maximal repetition and 70% of one maximal repetition, alternating weekly. Statistical analysis revealed significant differences (p<0.05) between pre-test and post-test over a period of 16 weeks.Results The average gains in strength were 43.20% (knee extension), 65.00% (knee flexion), 27.80% (supine sitting machine), 31.00% (rowing sitting), 43.90% (biceps pulley), and 21.10% (triceps pulley).Conclusion Undulatory resistance training used with weekly different overloads was effective to provide significant gains in maximum strength in elderly type 2 diabetic individuals.

scholarly journals RESISTANCE TRAINING EXERCISE EFFECTS ON MUSCULAR STRENGTH, ENDURANCE, AND FATS OF LOWER LIMBS IN ADULTS; IT'S FINANCIAL IMPLICATIONS

2021 ◽  
Vol 9 (4) ◽  
pp. 115-120
Author(s):  
Noor Muhammad Marwat ◽  
Aziz Javed ◽  
Pir Muhammad Abdul Aziz Shah ◽  
Sher Zaman ◽  
Muhammad Aslam Khan
Keyword(s):  
Resistance Training ◽  
Research Study ◽  
Lower Limbs ◽  
Exercise Protocol ◽  
Resistance Training Program ◽  
Training Exercise ◽  
Resistance Training Exercise ◽  
Financial Benefits ◽  
Exercise And Training ◽  
And Training

Purpose: Primary aim of the research study was to develop awareness among the participants about the benefits of exercise and its financial benefits. Methodology: Adults had to perform exercises on Unstable Surfaces (US), Stable Surface (SS) and Machine Based (MB). The protocol of exercises was divided into three categories with 30 participants in each group i.e., Machine Based Surface Resistance Training (M-SRT), Machine Based Unstable Surface Resistance Training (M-URT), and Free Weight Unstable Surfaces Resistance Training (F-URT). Equipment used for tests was imported. Cost of financial expenditure and effects of resistance training exercise protocol on the male adults’ lower limbs muscular power, body fats, and strength were compared. Leg extension strength, leg press, muscle fuel, and body fats were checked on the baseline and after a seven-week resistance training program in the adults and budget, effects took away from the parents. Main Findings: The subjects’ results in maximal resistance training of squad movement were significantly higher in M-SRT and M-URT as compared to F-URT. The average seven-week regular resistance training exercise protocol program in adults with proper supervision will minimize the risk of injury and develop the strength and endurance in the lower limbs of adults up to maximal and that the composition of the body fats was observed lesser. There are training and exercise centres in Dera Ismail Khan city and adults can easily manage to become members of those clubs with nominal registration fees. Fitness and wellbeing are directly associated with the financial benefits of exercise and training. It was observed that the student adults can easily manage the resistance training program for their fitness by curtailing their pocket money. The implication of the Study: The findings of the research study have vital impacts on the daily life routine life of adults. Adults can easily manage to spare some time from leisure and money to keep themselves fit and healthy. The nation needs healthy adults to serve the best and build a nation. The results of analyzed data will help the parents and teachers to motivate their children to participate in the activities of fitness centres and acquaint the adults with financial behaviour change theory. Proper counselling of the experts will be fruitful in light of the recommendations of the study. Novelty: For the first time such a study is going to be conducted in the field of sports and finance. This is primary research in the homeland to highlight the behavioural economics capitalization in sports and training. The financial impacts of training and exercise on the fitness of youth have been studied in length. Future researchers would be benefited from the results of the study and they will be able to include the purchase of basic equipment for exercise and training in the institute budget.

Comparison of Open Kinetic Chain Knee and Hip Extension to Closed Kinetic Chain Leg Press Performance

1995 ◽  
Vol 4 (2) ◽  
pp. 99-107 ◽  
Author(s):  
John LaFree ◽  
Amy Mozingo ◽  
Teddy Worrell
Keyword(s):  
Analysis Of Variance ◽  
Repeated Measures ◽  
Intraclass Correlation ◽  
Peak Torque ◽  
Knee Extension ◽  
Muscle Performance ◽  
Kinetic Chain ◽  
Leg Press ◽  
Significant Difference ◽  
Hip Extension

The purposes of this study were to determine the relationship of isokinetic quadriceps and hip extensor peak torque to isokinetic leg press peak torque and to determine the influence of hip position (seated vs. supine) on leg press peak torque. Forty subjects (20 males and 20 females) were tested bilaterally on the isokinetic dynamometer. Subjects were tested during knee extension, hip extension, seated leg press, and supine leg press. Intraclass correlation coefficient and standard error of measurement values revealed acceptable reliability for all tests. An analysis of variance revealed significant dominant versus nondominant differences in all tests except hip extension. A repeated measures analysis of variance revealed no significant difference between seated and supine leg press peak torque. Finally, stepwise regression revealed a significant relationship between knee extension and leg press peak torques, with hip extension adding only minimally to the explained variance. These data suggest that knee extension and leg press peak torque assess similar muscle performance characteristics. Further research involving electromyographic analysis is recommended to determine the influence of other muscles on leg press force performance.

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