Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants

The main goal of the current study was to compare the effects of volume-equated training frequency on gains in muscle mass and strength. In addition, we aimed to investigate whether the effect of training frequency was affected by the complexity, concerning the degrees of freedom, of an exercise. Participants were randomized to a moderate training frequency group (two weekly sessions) or high training frequency group (four weekly sessions). Twenty-one participants (male: 11, female: 10, age: 25.9 ± 4.0) completed the 9-week whole-body progressive heavy resistance training intervention with moderate (n = 13) or high (n = 8) training frequency. Whole-body and regional changes in lean mass were measured using dual-energy x-ray absorptiometry, while the vastus lateralis thickness was measured by ultrasound. Changes in muscle strength were measured as one repetition maximum for squat, hack squat, bench press, and chest press. No differences between groups were observed for any of the measures of muscle growth or muscle strength. Muscle strength increased to a greater extent in hack squat and chest press than squat and bench press for both moderate (50 and 21% vs. 19 and 14%, respectively) and high-frequency groups (63 and 31% vs. 19 and 16%, respectively), with no differences between groups. These results suggest that training frequency is less decisive when weekly training volume is equated. Further, familiarity with an exercise seems to be of greater importance for strength adaptations than the complexity of the exercise.

The Acute Effect of Accentuated Eccentric Overloading upon the Kinematics and Myoelectric Activity in the Eccentric and Concentric Phase of a Traditional Bench Press

The target of this study was to investigate the acute effect of a supramaximal augmented eccentric load on the kinematics and myoelectric activity during the concentric phase of the lift in a traditional bench press. Ten resistance-trained males (age 24 ± 6.4 years, height 1.80 ± 0.07 m, body-mass 87.2 ± 16.9 kg) performed two repetitions at 110/85% of the 1-RM in the dynamic accentuated external resistance (DAER) group and two repetitions at 85/85% of the 1-RM for the control group in a traditional bench press. The barbell kinematics, joint kinematics and myoelectric activity of eight muscles were measured in the eccentric phase and the pre-sticking, sticking and post-sticking regions. The main findings were that the sticking region started at a lower barbell height and that a lower barbell velocity was observed in the sticking region during the second repetition in the DAER condition compared to the control condition. Additionally, the lateral deltoid muscle and clavicle part of the pectoralis were more active during the eccentric loading compared to the control condition for the second repetition. Furthermore, higher myoelectric activity was measured during the second repetition in the sticking region for the eccentric loading condition in both pectoralis muscles, while the sternal parts of the pectoralis and anterior deltoid were more active during the second repetition of the control condition in the post-sticking region. Based on our findings, it can be concluded that the supramaximal loading in the descending phase with 110% of the 1-RM in the bench press does not have an acute and positive effect of enhanced performance in the ascending phase of the lift at 85% of 1-RM. Instead, fatigue occurs when using this eccentric load during a bench press.

A Case of Fatal Asphyxia by a Barbell during a Bench Press

The bench press is a widespread form of weight training with few scientific reports on its associated fatalities. We herein report a case of an individual performing bench press training who was found deceased in a supine position on the bench with the shaft of the barbell resting on his neck. The bench press safety bars were set at bench height. On the basis of the postmortem computed tomography imaging and the autopsy, the cause of death was determined to be fatal traumatic asphyxia caused by a cervical compression. We wish to highlight the importance of correctly using safety devices during weight training as well as the need for developing and disseminating safe equipment that is not dependent on the manner of use. We also wish to highlight the need for a form of legal regulation on the design of devices.

Acute and delayed effects of strength training in ball velocity and accuracy in young competition tennis players

This study aimed to investigate the acute and delayed effects of medicine ball throws and resistance training in ball velocity and accuracy of serve, forehand and backhand in young competition tennis players. A crossover-randomized design was used with 10 competition tennis players (6 girls and 4 boys between 14 and 18 years old). The subjects performed 6 stroke test sessions, 3 for each strength protocol. The velocity and accuracy of strokes were measured before (basal situation), 3 minutes, 24 and 48 hours after the protocol. Medicine ball throws protocol was performed by accomplishing 3 sets of 6 repetitions using a 2 kg ball, throwing it at maximal speed. Resistance training protocol was performed by accomplishing 3 sets of 6 repetitions at 75% one-repetition maximum, lifting the load at maximal speed of bench press, dead lift, one hand row and half squat. There were no significant (p > 0.05) differences in all strokes, regarding ball velocity and accuracy after each method and each recovery time, compared to the basal situation. These results suggest that medicine ball throws and resistance training methods have no acute and delayed detrimental effects on stroke velocity and accuracy in young competition tennis players.

An effective, low-cost method to improve the movement velocity measurement of a smartphone app during the bench press exercise

Some studies have reported considerable errors in the movement velocity measurement when using the My Lift app. This study aimed to investigate whether these errors may be related to the use of a range of movement (ROM) statically measured prior to the movement (ROMMYLIFT) instead of ROM dynamically monitored. Ten young adults performed two repetitions of the bench press exercise on a Smith machine with loads that allowed two velocity conditions (above and below 0.6 m s−1). The exercises were monitored by the My Lift app, a magnet and a rotary encoder. After, 15 older adults performed the same exercise at different percentages of 1RM, monitored by the My Lift app and a magnet. The results revealed that ROM dynamically obtained by encoder (reference method) with the mean velocity above (0.497 ± 0.069 m) and below (0.450 ± 0.056 m) 0.6 m s−1 were quite different ( p < 0.05; large effect) from the ROMMYLIFT (0.385 ± 0.040 m). These errors provided highly biased and heteroscedastic mean velocity measurements (mean errors approximately 22%). The errors observed in adults were also observed in the older participants, except for loads equal to 85% of 1RM. The magnet method proved to be valid, presenting measurements very close to the encoder (mean errors approximately 1.7%; r > 0.99). In conclusion, the use of ROMMYLIFT is inadequate, as the higher the movement velocity, the higher the errors, both for young and older adults. Thus, to improve the measurement of the My Lift app, it is recommended that the magnet method be used in conjunction with the app to more accurately determine the ROM.

The ADR Encoder is a reliable and valid device to measure barbell mean velocity during the Smith machine bench press exercise

Velocity-based training is a contemporary resistance training method, which uses lifting velocity to prescribe and assess the effects of training. However, the high cost of velocity monitoring devices can limit their use among strength and conditioning professionals. Therefore, this study aimed to examine the reliability and concurrent validity of an affordable linear position transducer (ADR Encoder) for measuring barbell velocity during the Smith machine bench press exercise. Twenty-eight resistance-trained males performed two blocks of six repetitions in a single session. Each block consisted of two repetitions at 40%, 60%, and 80% of their estimated one-repetition maximum. The mean velocity of the lifting phase was simultaneously recorded with the ADR Encoder and a gold-standard linear velocity transducer (T-Force® System). Both devices demonstrated high reliability for measuring mean velocity (ADR Encoder: CVrange = 2.80%–6.40% and ICCrange = 0.78–0.82; T-Force® System: CVrange = 3.27%–6.62% and ICCrange = 0.77–0.81). The ADR Encoder provided mean velocity at 40%1RM with a higher reliability than the T-Force® System (CVratio = 1.17), but the reliability did not differ between devices at higher loads (60%1RM–80%1RM) (CVratio ≤ 1.08). No fixed or proportional bias was observed for the different loads using least-products regression analysis, while the Bland–Altman plots revealed low systematic bias (0.01 m·s−1) and random errors (0.03 m·s−1). However, heteroscedasticity of the errors was observed between both devices ( R2 = 0.103). The high reliability and validity place the ADR Encoder as a low-cost device for accurately measuring mean velocity during the Smith machine bench press exercise.

Upper-Body Post-activation Performance Enhancement for Athletic Performance: A Systematic Review with Meta-analysis and Recommendations for Future Research

Background Research on post-activation performance enhancement (PAPE) is dominated by lower-body conditioning activities/performance test complexes. Despite the contribution of the upper body to many sporting actions, no review on upper-body PAPE currently exists. Objectives The aim of this systematic review with meta-analysis was to provide a synthesis of the available research on the inclusion of upper-body PAPE conditioning activities to improve athletic performance. Methods A review of the literature was conducted according to the Preferred Reporting Items for Systematic Review and Meta-analyses guidelines, including a literature search of EBSCOhost, SPORTDiscus, PubMed and Google Scholar databases. A total of 127 studies were identified through database searches, and were assessed against the following criteria: (1) randomised controlled trial or pre-and-post study design; (2) studies explored the effects of prior voluntary muscle activity, and not electrically induced contractions, (3) evidence, or lack thereof, of PAPE was quantified by the monitoring of individual performance to commonly applied physical tests or sport-specific tasks; (4) conditioning activities and performance tests were primarily upper-body; (5) detailed description of a standardised warm-up; and (6) full-text versions of studies could be accessed in English language peer-reviewed journals. Studies were quality assessed for methodological quality via the PEDro scale and ranked accordingly. Results Thirty-one studies met the inclusion criteria. Studies were classified into different conditioning activity modes: bench press variations, sport-specific (modified implement throws, swing-specific, cable pulley, elastic resistance, combination) and bodyweight activity. Acute performance enhancement in several movement-specific combinations was found. A meta-analysis revealed that bench press at ≥ 80% one repetition maximum significantly (p = 0.03; ES = 0.31) improves subsequent power output in the ballistic bench throw at 30–40% one repetition maximum, following 8–12 min recovery. Additionally, sport-specific overweight implement throws improved subsequent throwing distance at competition weight by ~ 1.7–8.5%; ES = 0.14–0.33, following 3 min recovery. Sport-specific lighter weighted bat swings and swing-specific isometrics resulted in improved subsequent competition weight bat swing velocities, ranging from ~ 1.3–3.3%; ES = 0.16–0.57. Conclusions This review presents several upper-body movement-specific conditioning activities that could be considered by coaches and practitioners as part of complex or contrast training, or used in pre-competition warm-ups to acutely enhance performance.