Impact of Red Spinach Extract Supplementation on Bench Press Performance, Muscle Oxygenation, and Cognitive Function in Resistance-Trained Males

The purpose of this study was to assess the impact of short-term dietary nitrate supplementation, in the form of red spinach extract (RSE), on bench press performance, muscle oxygenation, and cognitive function in resistance-trained males. Ten resistance-trained males participated in this randomized, cross-over, placebo-controlled, double-blind investigation. Each participant completed 7 days of either RSE (2 g; 180 mg NO3−) or a maltodextrin placebo (PL) in a counterbalanced fashion with a 14-day washout between treatments. During experimental visits, participants were provided their 8th and last dose of RSE or PL 40 min before completing 5 sets of the barbell bench press exercise to failure at 75% of a predetermined 1-repetition maximum with 2 min rest intervals. Mean and peak power were recorded via a linear transducer. Near-infrared spectroscopy (NIRS) was implemented to estimate muscle oxygenation, a Stroop Test was used to assess cognitive function, and subjective performance ratings were obtained in relation to the acute resistance exercise sessions. Data were analyzed via separate repeated measures analyses of variance. There were no time by group interactions for bench press repetitions (p = 0.549), peak power (p = 0.061), or mean power (p = 0.877) across the 5 sets of bench press. Additionally, no significant differences (p > 0.05) were observed for any measure of muscle oxygenation, Stroop performance, or subjective performance ratings. It appears that 7 days of RSE supplementation did not alter performance, muscle oxygenation, nor Stroop scores during or following the bench press exercise in resistance-trained males.

Effect of Pre-Exercise Music on Bench Press Power, Velocity, and Repetition Volume

The purpose of this study was to examine the effects of listening to pre-exercise music on bench press performance. We recruited 10 resistance trained males (M age= 22.8, SD = 5.8 years; M height= 173.7, SD = 8.3 cm; M body mass = 81.0, SD = 18.2 kg) for this crossover counterbalanced research design. Participants completed two bench press exercise trials of (a) No music (NM), and (b) Pre-exercise music (PreExM) separated by at least 48 hours. For each trial, following a warm-up, participants listened to music or no music for three minutes. After this 3-minute period, they completed one set of bench press repetitions with maximum explosive intent at 75% one repetition maximum (1 RPM). We used a rotary encoder to measure power and velocity of barbell movement. After a 3-minute rest during which they again listened to music or no music, participants completed another set of repetitions to failure (RTF) at 75% of 1RM. Immediately following this second set of repetitions, we measured exercise motivation with a visual analog scale (VAS). We found that the PreExM condition increased mean power output (p = 0.005; d = 0.792) and barbell velocity (p = 0.015; d = 0.722). RTF were significantly higher during the PreExM versus NM trial (p = 0.002; d = 0.985), and motivation was significantly higher in the PreExM trial versus NM (p = 0.001; d = 0.932). These findings suggest improved muscle power explosiveness and strength-endurance when listening to music before a bench press exercise. From a practical standpoint, athletes who have the option of listening to music immediately prior to resistance exercise may benefit from its use.

A single-dose nitrate-producing dietary supplement affects cardiorespiratory endurance and muscular fitness in healthy men: A randomized controlled pilot trial

Introduction: The main aim of this pilot study was to examine the effects of a single-dose intervention with a novel nitrate-producing formulation (MagNOVOx™) on biomarkers of cardiorespiratory endurance and muscular fitness in 12 healthy men. Methods: The study participants (age = 22.7 ± 2.8 years, height = 184.1 ± 5.7 cm, and weight = 82.5 ± 8.4 kg) were randomly allocated to receive either a single dose of MagNOVOx™ or a placebo (inulin) in a cross-over design. The primary outcome for this study was the change in running time to exhaustion evaluated at baseline (before supplementation) and post-intervention. Results: Time to exhaustion was improved after the intervention in 8 out of 11 participants (72.7%) who received MagNOVOx™, and in 1 out of 11 participants (9.1%) who received placebo ( p = 0.004), and MagNOVOx™ outcompeted placebo in terms of improving leg press performance ( p < 0.01). No significant differences between MagNOVOx™ and placebo were found for blood pressure responses ( p > 0.05). Conclusion: These promising findings should be further corroborated in medium- and long-term trials, and different populations, while the exact mechanism of MagNOVOx™ requires additional physiological studies.

Effects of Ischemic Preconditioning as a Warm-Up on Leg Press and Bench Press Performance

Ischemic preconditioning (IPC) has been used to increase performance in sports. The aim of this study was to compare the acute effects of IPC with different warm-up methods on the number of repetitions and total volume in resistance exercise (RE). Sixteen healthy men recreationally trained in RE participated in this study. After the anthropometric evaluation and familiarization, a one-repetition maximum (1RM) test and retest were performed in the bench press (BP) and in the leg press 45° (LP) exercise. After these tests, participants were randomly assigned to one of the five protocols: a) IPC; b) SHAM; c) a specific warm-up (SW); d) aerobic exercise (AE), and e) active stretching (AS) prior to performing 3 sets at 80% 1RM until concentric failure. The number of repetitions was higher following IPC compared to the SW following three sets both for the BP and LP. Similarly, the number of repetitions for IPC was higher in comparison to SHAM following three sets for the LP. The number of repetitions was higher following IPC compared to AE following 1st and 2nd sets for the LP and following the 2nd set for the BP. Finally, the number of repetitions was higher following IPC compared to AS following 1st and 2nd sets for the LP. The total volume was higher following IPC compared to SHAM, SW, AE, and AS for both the BP and LP. The IPC protocol increased the number of maximum repetitions and the total volume when compared to the other tested methods, thus indicating a better utilization during the pre-work warm-up. These results indicate positive associative responses to IPC with performance maintenance, which is of importance for both athletes and coaches.

Effects of Attentional Focus on Repetitions-to-Failure & Motor Unit Excitation During Submaximal Bench Press Performance

Attentional focus strategies refer to the use of cues or other stimuli to enhance an individual’s concentration for the purpose of improving performance within a given task. PURPOSE: To examine the effects of an internal (INT), external proximal (EPr), and external distal (ED) method of attentional focus on motor unit excitation and repetitions-to-failure (RTF) during submaximal bench press performance. METHODS: Twenty-five recreationally-active males and females completed a one-repetition maximum (1RM) bench press test, followed by three days of submaximal testing at 85% 1RM to muscular failure. For each submaximal day, a specific attentional focus strategy was given by auditory cues (i.e., INT, EPr, ED) with the individual instructed to focus solely on the cue. Motor unit recruitment of the anterior deltoid, pectoralis major, and triceps brachii was measured, via electromyography (EMG), for each repetition for all interventions. RESULTS: Results indicated no differences for motor unit excitation (chest: p=0.59; triceps: p=0.50; deltoids: p=0.17) or RTF (p=0.89) among the three conditions. The INT cue, as compared to EPr and ED, elicited a ~7-10% average increase in pectoralis major motor unit excitation, despite an average of one less repetition. All effect sizes were deemed small or trivial, except for RTF between INT and ED which elicited a moderate effect size (ES=0.55). CONCLUSIONS: These findings support previous literature demonstrating increases in motor unit excitation with an internal attentional focus. However, this strategy may place a greater demand on the targeted musculature to complete a given task; thus, decreasing performance.

Does the Grip Width Affect the Bench Press Performance of Paralympic Powerlifters?

Purpose: To verify the effects of using different grip widths in bench press performance in Paralympic powerlifting athletes. Methods: Twelve experienced Paralympic powerlifting male athletes (25.40 [3.30] y, 70.30 [12.15] kg) participated in the study. Maximal dynamic strength and maximal isometric strength (MIS) were determined. Then, mean propulsive velocity (MPV) using 25%, 50%, and 100% of maximal dynamic strength load and time to achieve 30%, 50%, and 100% of MIS were assessed with 4 different grip widths, specifically the biacromial distance (BAD: 42.83 [12.84] cm), 1.3 BAD (55.68 [16.70] cm), 1.5 BAD (63.20 [18.96] cm), and 81 cm. Electromyographic analysis was performed during MIS assessment in the pectoralis major sternal portion, anterior deltoid, triceps brachii long head, and pectoralis major clavicular portion. Results: Large differences were found between MPV performed with different grip widths using 25% of maximal dynamic strength load (P = .02, ). The 1.5 BAD grip tended to show greater force generation and MPV. Moreover, the time needed to achieve 30%, 50%, and 100% of MIS differed between grip widths (P = .03, ), with the lowest values obtained in the 1.5 BAD. Despite the nonstatistical differences that were found, grip widths caused moderate effects on muscle myoelectric activation, showing greater values for pectoralis major clavicular portion and pectoralis major sternal portion, for the 1.3 BAD and 1.5 BAD, respectively. The 1.5 BAD the grip width tended to show greater MPV values and faster contractile responses. Conclusions: These results highlighted the importance of choosing the specific grip width for improvement of performance in Paralympic powerlifting athletes, by increasing velocity of movement and force production in a shorter time, with greater activation of primary muscles.