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BACKGROUND: Weekly set volume and frequency are used to manipulate resistance training dosage. Previous research has identified higher weekly set volume as enhancing muscle hypertrophy and strength gains, but the nature of the dose-response relationship still needs to be investigated. Mixed evidence exists regarding the effects of higher weekly frequency. OBJECTIVE: We aimed to explore the dose-response relationships between key resistance training dosage variables (weekly set volume and frequency) and strength and hypertrophy. METHODS: Before meta-analyzing the volume and frequency research, all contributing res…

PURPOSE: This study investigated the effect of progressively adding sets for the lower limb every 2 wk versus performing a constant set volume in resistance-trained males. METHODS: Thirty-one resistance-trained males (age = 24.4 ± 2.9 yr, height = 175.5 ± 6.5 cm, body mass = 80.1 ± 9.4 kg, body fat = 14.4% ± 3.1%, resistance training [RT] experience = 5.1 ± 2.2 yr; one-repetition maximum [1RM] barbell back squat: body mass ratio = 1.7 ± 0.1 a.u.) were randomly allocated into a constant group (CG, n = 10), a four-set progression group (4SG, n = 10) or a six-set progression group (6SG, n = 11). After a 2-wk washout…

The present study investigated the effects of different intensities of resistance training (RT) on elbow flexion and leg press one-repetition maximum (1RM) and muscle cross-sectional area (CSA). Thirty men volunteered to participate in an RT programme, performed twice a week for 12 weeks. The study employed a within-subject design, in which one leg and arm trained at 20% 1RM (G20) and the contralateral limb was randomly assigned to one of the three conditions: 40% (G40); 60% (G60), and 80% 1RM (G80). The G20 started RT session with three sets to failure. After G20 training, the number of sets was adjusted for the…

The present study compared two unilateral arm curl resistance exercise protocols with a different starting and finishing elbow joint angle in the same ROM for changes in elbow flexors strength and muscle thickness of the trained and non-trained arms. Thirty-two non-resistance trained young adults were randomly assigned to one of the three groups: extended joint training (0°-50°; EXT, n = 12); flexed joint training (80°-130°; FLE, n = 12); and non-training control (n = 8). The exercise training was performed by the dominant arms twice a week for 5 weeks with gradual increases in the training volume over 10 trainin…

Training frequency is considered an important variable in the hypertrophic response to regimented resistance exercise. The purpose of this paper was to conduct a systematic review and meta-analysis of experimental studies designed to investigate the effects of weekly training frequency on hypertrophic adaptations. Following a systematic search of PubMed/MEDLINE, Scoups, and SPORTDiscus databases, a total of 25 studies were deemed to meet inclusion criteria. Results showed no significant difference between higher and lower frequency on a volume-equated basis. Moreover, no significant differences were seen between …

Although the effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy have been investigated in several studies, the findings are equivocal and the practical implications remain unclear. In an attempt to provide clarity on the topic, we performed a systematic literature search of PubMed/MEDLINE, Scopus, Web of Science, Cochrane Library, and Physiotherapy Evidence Database (PEDro) electronic databases. Six studies were found to have met the inclusion criteria: (a) an experimental trial published in an English-language peer-reviewed journal; (b) the study compar…

Iversen, VM, Eide, VB, Unhjem, BJ, and Fimland, MS. Efficacy of supersets versus traditional sets in whole-body multiple-joint resistance training: A randomized controlled trial. J Strength Cond Res 38(8): 1372-1378, 2024-Time constraints often hinder exercise engagement, necessitating exploration of time-efficient resistance training methods. Superset training, where 2 exercises are performed successively with minimal rest, nearly halves session duration but is metabolically demanding, possibly reducing strength gains. In a randomized controlled trial with blinded test leaders, we examined the efficacy of supers…

Brigatto, FA, Lima, LEdM, Germano, MD, Aoki, MS, Braz, TV, and Lopes, CR. High resistance-training volume enhances muscle thickness in resistance-trained men. J Strength Cond Res 36(1): 22-30, 2022-This study investigated the effects of different volumes of resistance training (RT) (8 weeks of 16, 24, and 32 weekly sets per muscle group) on muscular strength and hypertrophy. Subjects were pair-matched according to baseline strength and then randomly assigned to 1 of 3 experimental groups: 16 weekly sets per muscle group (G16, n = 9), 24 weekly sets per muscle group (G24, n = 9), or 32 weekly sets per muscle group…

BACKGROUND: A number of resistance training (RT) program variables can be manipulated to maximize muscular hypertrophy. One variable of primary interest in this regard is RT frequency. Frequency can refer to the number of resistance training sessions performed in a given period of time, as well as to the number of times a specific muscle group is trained over a given period of time. OBJECTIVE: We conducted a systematic review and meta-analysis to determine the effects of resistance training frequency on hypertrophic outcomes. METHODS: Studies were deemed eligible for inclusion if they met the following criteria: …

To investigate the effects of heavy strength training on the mean power output in a 5-min all-out trial following 185 min of submaximal cycling at 44% of maximal aerobic power output in well-trained cyclists. Twenty well-trained cyclists were assigned to either usual endurance training combined with heavy strength training [E+S; n=11 (♂=11)] or to usual endurance training only [E; n=9 (♂=7, ♀=2)]. The strength training performed by E+S consisted of four lower body exercises [3 × 4-10 repetition maximum (RM)], which were performed twice a week for 12 weeks. E+S increased 1 RM in half-squat (P≤0.001), while no chan…

Longo, AR, Silva-Batista, C, Pedroso, K, de Salles Painelli, V, Lasevicius, T, Schoenfeld, BJ, Aihara, AY, de Almeida Peres, B, Tricoli, V, and Teixeira, EL. Volume load rather than resting interval influences muscle hypertrophy during high-intensity resistance training. J Strength Cond Res 36(6): 1554-1559, 2022-Interset rest interval has been proposed as an important variable for inducing muscle mass and strength increases during resistance training. However, its influence remains unclear, especially when protocols with differing intervals have equalized volume. We aimed to compare the effects of long (LI) vs. …

BACKGROUND: Some authors suggest that single joint (SJ) exercises promote greater muscle hypertrophy because they are easier to be learned and therefore have less reliance on neural factors. On the other hand, some authors recommend an emphasis on multi-joint (MJ) exercises for maximizing muscle strength, assuming that MJ exercises are more effective than SJ exercises because they enable a greater magnitude of weight to be lifted. OBJECTIVES: The present study aimed to compare the effects of MJ vs. SJ exercises on muscle size and strength gains in untrained young men. PATIENTS AND METHODS: Twenty-nine young men, …

We compared performing preacher and incline biceps curls on changes in elbow flexor muscle size and strength. This was a between-group repeated measure randomized trial. Sixty-three young women performed the preacher biceps curl (n=30) or the incline biceps curl (n=33) for 8 weeks, twice a week. We measured the muscle thickness of elbow flexors at the proximal, middle, and distal sites. We assessed the muscle strength using three repetition maximum tests in the preacher curl and the incline curl. We observed a greater increase in the proximal elbow flexor thickness in the incline biceps curl compared to the preac…

Amirthalingam, T, Mavros, Y, Wilson, GC, Clarke, JL, Mitchell, L, and Hackett, DA. Effects of a modified German volume training program on muscular hypertrophy and strength. J Strength Cond Res 31(11): 3109-3119, 2017-German Volume Training (GVT), or the 10 sets method, has been used for decades by weightlifters to increase muscle mass. To date, no study has directly examined the training adaptations after GVT. The purpose of this study was to investigate the effect of a modified GVT intervention on muscular hypertrophy and strength. Nineteen healthy men were randomly assign to 6 weeks of 10 or 5 sets of 10 repet…

The purpose of this study was to investigate the effects of adding heavy strength training to female duathletes' normal endurance training on both cycling and running performance. Nineteen well-trained female duathletes (VO2max cycling: 54 ± 3 ml∙kg-1∙min-1, VO2max running: 53 ± 3 ml∙kg-1∙min-1) were randomly assigned to either normal endurance training (E, n = 8) or normal endurance training combined with strength training (E+S, n = 11). The strength training consisted of four lower body exercises [3 × 4-10 repetition maximum (RM)] twice a week for 11 weeks. Running and cycling performance were assessed using 5-…

Evangelista, AL, De Souza, EO, Moreira, DCB, Alonso, AC, Teixeira, CVLS, Wadhi, T, Rauch, J, Bocalini, DS, Pereira, PEDA, and Greve, JMDA. Interset stretching vs. traditional strength training: effects on muscle strength and size in untrained individuals. J Strength Cond Res 33(7S): S159-S166, 2019-This study compared the effects of 8 weeks of traditional strength training (TST) and interset stretching (ISS) combined with TST on muscular adaptations. Twenty-nine sedentary, healthy adults were randomly assigned to either the TST (n = 17; 28.0 ± 6.4 years) or ISS (n = 12; 26.8 ± 6.1 years) group. Both groups perfor…

This study investigated the effects of varying strength exercises and loading scheme on muscle cross-sectional area (CSA) and maximum strength after 4 strength training loading schemes: constant intensity and constant exercise (CICE), constant intensity and varied exercise (CIVE), varied intensity and constant exercise (VICE), varied intensity and varied exercise (VIVE). Forty-nine individuals were allocated into 5 groups: CICE, CIVE, VICE, VIVE, and control group (C). Experimental groups underwent twice a week training for 12 weeks. Squat 1 repetition maximum was assessed at baseline and after the training perio…

Baz-Valle, E, Fontes-Villalba, M, and Santos-Concejero, J. Total number of sets as a training volume quantification method for muscle hypertrophy: A systematic review. J Strength Cond Res 35(3): 870-878, 2021-This review aimed to determine whether assessing the total number of sets is a valid method to quantify training volume in the context of hypertrophy training. A literature search on 2 databases (PubMed and Scopus) was conducted on May 18, 2018. After analyzing 2,585 resultant articles, studies were included if they met the following criteria: (a) studies were randomized controlled trials, (b) studies compar…

In the present study, the effects of resistance training on regional hypertrophy and maximum strength of the elbow flexor muscles were compared between elbow flexion exercises performed with different shoulder joint angles (∼50° of flexion vs. extension) while matched for resistance profiles. In a within-subject design, 15 young men (25.6 ± 2.1 y; 77.3 ± 6.8 kg; 175.1 ± 5.7 cm) underwent a resistance training program twice a week for 10 weeks (3-5 sets, 8-12RM), and their arms were dominant-side balanced, randomly assigned to one of the two conditions according to elbow flexion exercises: unilateral cable curl wi…

This paper aimed to compare the effect of drop-set (DS) and rest-pause (RP) systems versus traditional resistance training (TRT) with equalized total training volume on maximum dynamic strength (1RM) and thigh muscle thickness (MT). Twenty-eight resistance-trained males were randomly assigned to either RP (n = 10), DS (n = 9) or TRT (n = 9) protocols performed twice a week for 8 weeks. 1RM and MT of the proximal, middle and distal portions of the lateral thigh were assessed at baseline and post-intervention. A significant time × group interaction was observed for 1RM (P = 0.001) in the barbell back squat after 8-…

Colquhoun, RJ, Gai, CM, Aguilar, D, Bove, D, Dolan, J, Vargas, A, Couvillion, K, Jenkins, NDM, and Campbell, BI. Training volume, not frequency, indicative of maximal strength adaptations to resistance training. J Strength Cond Res 32(5): 1207-1213, 2018-To compare the effects of a high versus a moderate training frequency on maximal strength and body composition. Twenty-eight young, healthy resistance-trained men were randomly assigned to either: 3× per week (3×; n = 16) or 6× per week (6×; n = 12). Dependent variables (DVs) assessed at baseline and after the 6-week training intervention included: squat 1 repeti…

Our previous study showed that relatively low-intensity (approximately 50% one-repetition maximum [1RM]) resistance training (knee extension) with slow movement and tonic force generation (LST) caused as significant an increase in muscular size and strength as high-intensity (approximately 80% 1RM) resistance training with normal speed (HN). However, that study examined only local effects of one type of exercise (knee extension) on knee extensor muscles. The present study was performed to examine whether a whole-body LST resistance training regimen is as effective on muscular hypertrophy and strength gain as HN r…

This study compared calf training with initial partial repetitions versus full range-of-motion (ROM) repetitions followed by past-failure partials on gastrocnemius hypertrophy. Twenty-three participants (men: n = 16 and women: n = 7) performed four sets of unilateral Smith machine calf raises to momentary failure twice a week for 8 weeks. One leg was trained using initial partials to their individualized maximum dorsiflexion ROM. The contralateral leg was trained with a full ROM and continued with past-failure partials after failure in peak plantarflexion. Medial gastrocnemius muscle thickness was measured with u…

Considerable inter-individual heterogeneity exists in the muscular adaptations to resistance training. It has been proposed that fast-twitch fibres are more sensitive to hypertrophic stimuli and thus that variation in muscle fibre type composition is a contributing factor to the magnitude of training response. This study investigated if the inter-individual variability in resistance training adaptations is determined by muscle typology and if the most appropriate weekly training frequency depends on muscle typology. In strength-training novices, 11 slow (ST) and 10 fast typology (FT) individuals were selected by …

Gomes, GK, Franco, CM, Nunes, PRP, and Orsatti, FL. High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-trained men. J Strength Cond Res 33(7S): S130-S139, 2019-We studied the effects of 2 different weekly frequency resistance training (RT) protocols over 8 weeks on muscle strength and muscle hypertrophy in well-trained men. Twenty-three subjects (age: 26.2 ± 4.2 years; RT experience: 6.9 ± 3.1 years) were randomly allocated into the 2 groups: low-frequency resistance training (LFRT, n = 12) or high-frequency resistance tra…

Zaroni, RS, Brigatto, FA, Schoenfeld, BJ, Braz, TV, Benvenutti, JC, Germano, MD, Marchetti, PH, Aoki, MS, and Lopes, CR. High resistance-training frequency enhances muscle thickness in resistance-trained men. J Strength Cond Res 33(7S): S140-S151, 2019-The purpose of this study was to compare the effect a split training routine with muscle groups trained once per week (SPLIT) vs. whole-body split training routine with muscle groups trained 5 days per week (TOTAL) on neuromuscular adaptations in well-trained men. Eighteen healthy men (height = 177.8 ± 6.6 cm; total body mass = 84.4 ± 8.1 kg; age = 26.4 ± 4.6 years…

Brigatto, FA, Braz, TV, Zanini, TCdC, Germano, MD, Aoki, MS, Schoenfeld, BJ, Marchetti, PH, and Lopes, CR. Effect of resistance training frequency on neuromuscular performance and muscle morphology after 8 weeks in trained men. J Strength Cond Res 33(8): 2104-2116, 2019-The purpose of this study was to investigate the chronic effects of training muscle groups 1 day per week vs. 2 days per week on neuromuscular performance and morphological adaptations in trained men with the number of sets per muscle group equated between conditions. Participants were randomly assigned in 2 experimental groups: 1 session·wk per m…

PURPOSE: The aim of the present study was to investigate effects of low cadence training at moderate intensity on aerobic capacity, cycling performance, gross efficiency, freely chosen cadence, and leg strength in veteran cyclists. METHOD: Twenty-two well trained veteran cyclists [age: 47 ± 6 years, maximal oxygen consumption (VO2max): 57.9 ± 3.7 ml · kg(-1) · min(-1)] were randomized into two groups, a low cadence training group and a freely chose cadence training group. Respiratory variables, power output, cadence and leg strength were tested before and after a 12 weeks training intervention period. The low cad…

BACKGROUND: Endurance cycling performance is determined by maximal oxygen uptake (VO2max), maximal metabolic steady state (MMSS), non-oxidative energy contribution (i.e., anaerobic capacity and anaerobic power) and cycling efficiency and power related to VO2max (pVO2max). Strength training can improve these variables. However, is yet to be clarified the effects of heavy strength training (≥ 80% of one repetition maximum). AIM: The aim of this systematic review with meta-analysis was to analyse heavy strength training effects on physiological determinants of endurance cyclists' performance. METHODS: A systematic s…

BACKGROUND: Skeletal muscle mitochondria and capillaries are crucial for aerobic fitness, and suppressed levels are associated with chronic and age-related diseases. Currently, evidence-based exercise training recommendations to enhance these characteristics are limited. It is essential to explore how factors, such as fitness level, age, sex, and disease affect mitochondrial and capillary adaptations to different exercise stimuli. OBJECTIVES: The main aim of this study was to compare the effects of low- or moderate intensity continuous endurance training (ET), high-intensity interval or continuous training (HIT),…

The aim of the study was to compare the effects of two different training protocols, which differ in the duration of the eccentric phase, on the one-repetition maximum (1RM), thickness and contractile properties of elbow flexors. Twenty untrained college students were randomly divided into two experimental groups, based on the training tempo: FEG (Faster Eccentric Group: 1/0/1/0) and SEG (Slower Eccentric Group: 4/0/1/0). Training intervention was a biceps bending exercise, conducted twice a week for 7 weeks. The intensity (60-70% RM), sets (3-4) and rest intervals (120 s) were held constant, while repetitions we…

Dynamic body feedback is used in dance movement therapy (DMT), with the aim to facilitate emotional expression and a change of emotional state through movement and dance for individuals with psychosocial or psychiatric complaints. It has been demonstrated that moving in a specific way can evoke and regulate related emotions. The current study aimed to investigate the effects of executing a unique set of kinetic movement elements on an individual mover's experience of happiness. A specific sequence consisting of movement elements that recent studies have related to the feeling of happiness was created and used in …

The present paper endeavored to elucidate the topic on the effects of morning versus evening resistance training on muscle strength and hypertrophy by conducting a systematic review and a meta-analysis of studies that examined time of day-specific resistance training. This systematic review was performed in accordance with the Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines with searches conducted through PubMed/MEDLINE, Scopus, and SPORTDiscus databases. The Downs and Black checklist was used for the assessment of the methodological quality of the included studies. Studies that exam…

Background: This study investigated the effect of volume-matched strength training programs with different frequency and subsequent detraining on muscle size and strength. Methods: During a training period of 11 weeks, untrained subjects (age: 22.3 ± 0.9 years, height: 173.1 ± 4.8 cm and body mass: 66.8 ± 8.4 kg) performed knee-extension exercise at 67% of their estimated one-repetition maximum either one session per week (T1 group: 6 sets of 12 repetitions per session; n = 10) or three sessions per week (T3 group: 2 sets of 12 repetitions per session; n = 10). Rating of perceived exertion (RPE) and muscle stiffn…

We sought to identify biomarkers which delineated individual hypertrophic responses to resistance training. Untrained, college-aged males engaged in full-body resistance training (3 d/wk) for 12 weeks. Body composition via dual x-ray absorptiometry (DXA), vastus lateralis (VL) thickness via ultrasound, blood, VL muscle biopsies, and three-repetition maximum (3-RM) squat strength were obtained prior to (PRE) and following (POST) 12 weeks of training. K-means cluster analysis based on VL thickness changes identified LOW [n = 17; change (mean±SD) = +0.11±0.14 cm], modest (MOD; n = 29, +0.40±0.06 cm), and high (HI; n…

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 c…

BACKGROUND: Periodization is a logical method of organizing training into sequential phases and cyclical time periods in order to increase the potential for achieving specific performance goals while minimizing the potential for overtraining. Periodized resistance training plans are proposed to be superior to non-periodized training plans for enhancing maximal strength. OBJECTIVE: The primary aim of this study was to examine the previous literature comparing periodized resistance training plans to non-periodized resistance training plans and determine a quantitative estimate of effect on maximal strength. METHODS…

Abstract The present study aimed to elucidate the effect of core training on trunk flexor musculature in athletes. Twenty-eight collegiate male soccer players were randomly assigned to three groups: a training group that performed core exercises with wheeled platforms (WP), a training group that performed body mass-based core exercise (BME), and a control group that did not perform core exercise training (CON). WP and BME trained twice a week for 10 weeks. The WP performed 8–14 exercises with wheeled platforms. BME conducted four core exercises to failure. Before and after the intervention, trunk segment lean bod…

UNLABELLED: Despite an intuitive relationship between technique and both running economy (RE) and performance, and the diverse techniques used by runners to achieve forward locomotion, the objective importance of overall technique and the key components therein remain to be elucidated. PURPOSE: This study aimed to determine the relationship between individual and combined kinematic measures of technique with both RE and performance. METHODS: Ninety-seven endurance runners (47 females) of diverse competitive standards performed a discontinuous protocol of incremental treadmill running (4-min stages, 1-km·h increme…

The anabolic effect of resistance training can mitigate muscle loss during contest preparation. In reviewing relevant literature, we recommend a periodized approach be utilized. Block and undulating models show promise. Muscle groups should be trained 2 times weekly or more, although high volume training may benefit from higher frequencies to keep volume at any one session from becoming excessive. Low to high (~3-15) repetitions can be utilized but most repetitions should occur in the 6-12 range using 70-80% of 1 repetition maximum. Roughly 40-70 reps per muscle group per session should be performed, however high…

Rhythm training is an integral part of sports. The purposes of the study were to analyze the effects of rhythm training on tennis performance and rhytmic competence of tennis players, to compare the improvement levels of tennis specific and general rhythm training and to examine the effects of shorter and longer tempos on rhythmic competence. Thirty university students whose mean score of International Tennis Number (ITN) was 7.3 (±0.9) were divided randomly into three sub-groups: Tennis Group, General Rhythm Training Group and Tennis-Specific Rhythm Training Group. The experimental procedure lasted 8 weeks. Duri…

Exercise technique, defined as the controlled execution of bodily movements to ensure an exercise effectively targets specific muscle groups while minimizing the risk of injury, is a resistance training (RT) variable frequently highlighted as critical to successful RT program outcomes, with proper technique suggested to play a role in maximizing muscle development. This study examined the effects of externally applied momentum on RT-induced muscular adaptations in the upper extremities. Thirty young adults were recruited to participate in a within-participant design, with one limb randomly allocated to perform bi…

BACKGROUND: Both athletes and recreational exercisers often perform relatively high volumes of aerobic and strength training simultaneously. However, the compatibility of these two distinct training modes remains unclear. OBJECTIVE: This systematic review assessed the compatibility of concurrent aerobic and strength training compared with strength training alone, in terms of adaptations in muscle function (maximal and explosive strength) and muscle mass. Subgroup analyses were conducted to examine the influence of training modality, training type, exercise order, training frequency, age, and training status. METH…

BACKGROUND: The purpose of this study was to investigate effects of heat acclimatization (HAz) followed by heat acclimation (HA), and intermittent heat training (IHT) on time-trial performance. HYPOTHESIS: Time-trial performance will improve after HA and will further improve with twice a week of IHT. STUDY DESIGN: Interventional study. LEVEL OF EVIDENCE: Level 3. METHODS: A total of 26 male athletes (mean ± SD; age, 35 ± 12 years; body mass, 72.8 ± 8.9 kg; peak oxygen consumption [VO2peak], 57.3 ± 6.7 mL·kg-1·min-1) completed five 4-km time trials (baseline, post-HAz, post-HA, post-IHT4, post-IHT8) in the heat (a…

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 hi…

Performing static stretching (SS) during resistance training (RT) rest periods is posited to potentiate muscular adaptations, but the literature is scarce on the topic. Thus, the purpose of this study was to investigate the effects of adding inter-set SS to a lower-limb flywheel RT program on joint flexibility, muscular strength, and regional hypertrophy. Sixteen untrained male adults (21 ± 1 y) completed the study, where they performed progressive flywheel bilateral squatting twice a week for 5 weeks. One leg of each participant was randomly allocated to perform SS during the inter-set rest period (RT+SS), while…

Bartolomei, S, Nigro, F, Malagoli Lanzoni, I, Masina, F, Di Michele, R, and Hoffman, JR. A comparison between total body and split routine resistance training programs in trained men. J Strength Cond Res 35(6): 1520-1526, 2021-The purpose of the present investigation was to compare the effects of total body (TB) versus split routine (SR) resistance training workouts on maximal strength and muscle hypertrophy in trained men. Twenty-one resistance-trained men were randomly assigned to either a TB (TB: age = 24.1 ± 4.4 years; body mass = 78.7 ± 11.3 kg; body height = 177.0 ± 3.9 cm) or the SR group (SR: age = 24.9 ±…

Resistance training increases muscle fiber hypertrophy, but the morphological adaptations that occur within muscle fibers remain largely unresolved. Fifteen males with minimal training experience (24±4years, 23.9±3.1kg/m2 body mass index) performed 10weeks of conventional, full-body resistance training (2× weekly). Body composition, the radiological density of the vastus lateralis muscle using peripheral quantitative computed tomography (pQCT), and vastus lateralis muscle biopsies were obtained 1week prior to and 72h following the last training bout. Quantification of myofibril and mitochondrial areas in type I (…

The aim of this multi-experiment paper was to explore the concept of the minimum effective training dose (METD) required to increase 1-repetition-maximum (1RM) strength in powerlifting (PL) athletes. The METD refers to the least amount of training required to elicit meaningful increases in 1RM strength. A series of five studies utilising mixed methods, were conducted using PL athletes & coaches of all levels in an attempt to better understand the METD for 1RM strength. The studies of this multi-experiment paper are: an interview study with elite PL athletes and highly experienced PL coaches (n = 28), an interview…

Lack of time is among the more commonly reported barriers for abstention from exercise programs. The aim of this review was to determine how strength training can be most effectively carried out in a time-efficient manner by critically evaluating research on acute training variables, advanced training techniques, and the need for warm-up and stretching. When programming strength training for optimum time-efficiency we recommend prioritizing bilateral, multi-joint exercises that include full dynamic movements (i.e. both eccentric and concentric muscle actions), and to perform a minimum of one leg pressing exercise…

Heilbronn, BE, Doma, K, Gormann, D, Schumann, M, and Sinclair, WH. Effects of periodized vs. nonperiodized resistance training on army-specific fitness and skills performance. J Strength Cond Res 34(3): 738-753, 2020-This study investigated the effects of periodized resistance training (PRD) and nonperiodized resistance training (NPRD) on army-specific fitness and skills performance measures. Forty-nine serving members of the Australian Army were randomly assigned to 1 of 3 training groups: PRD, NPRD, or no-resistance training (NRT). Resistance training (RT) was performed during PRD and NPRD twice a week for 9 we…

While high-load resistance training increases muscle hypertrophy, the intramuscular protein responses to this form of training remains largely unknown. In the current study, recreationally resistance-trained college-aged males (N = 15; mean ± SD: 23 ± 3 years old, 6 ± 5 years training) performed full-body, low-volume, high-load [68-90% of one repetition maximum (1RM)] resistance training over 10 weeks. Back squat strength testing, body composition testing, and a vastus lateralis biopsy were performed before (PRE) and 72 h after the 10-week training program (POST). Fiber type-specific cross-sectional area (fCSA), …

The purpose of the present study was to compare changes in muscle strength and hypertrophy between volume-equated resistance training (RT) performed 2 versus 3 times per week in trained men. Thirty-six resistance-trained men were randomly assigned to one of the two experimental groups: a split-body training routine (SPLIT) with muscle groups trained twice per week (n = 18) over four weekly sessions, or a total-body routine (TOTAL), with muscle groups being trained three times per week (n = 18) over three weekly sessions. The training intervention lasted 10 weeks. Testing was carried out pre- and post-study to ass…

CONTEXT: Self-myofascial release (SMR) is an intervention popularly used by rehabilitation, fitness, and sports professionals to improve recovery and performance. In SMR, the athlete/patient applies pressure to the muscle and fascia using various tools, such as balls, rods, foam rolls, and massagers. OBJECTIVE: This study aimed to evaluate the acute effect of 2 SMR protocols (short term and long term) of the posterior thigh and calf muscles on hip and ankle range of motion (ROM) in physically active men. PARTICIPANTS: A total of 14 adult males (24.9 [3.2] y, 77.2 [13.2] kg, and 1.75 [0.06] m) who exercise regular…

BACKGROUND: Powerlifting consists of the squat, bench press, and dead lift, and extreme loads are lifted during training and competitions. Previous studies, which have defined an injury as an event that causes an interruption in training or competitions, have reported a relatively low frequency of powerlifting injuries (1.0-4.4 injuries/1000 hours of training). No previous study has investigated the prevalence of injuries, defined as a condition of pain or impairment of bodily function that affects powerlifters' training, in a balanced sample of men and women, and no studies have established possible risk factors…

OBJECTIVES: We examined the fatigue and recovery for 48h following a full-body resistance exercise session in trained men. DESIGN: Experimental cross-sectional study. METHODS: Eight resistance trained men volunteered to participate (mean±SD; age 27.0±6.0 years, height 1.79±0.05m, weight 81.8±6.8kg, training experience 7.8±5.0 years). Fatigue and pain was measured before, after, 1h post, 24h and 48h post the full-body resistance exercise session, which was based on in-season models used in contact team sports (e.g. AFL, NRL). Other measures included maximal torque and rate of torque development, central motor outp…

Gadomski, SJ, Ratamess, NA, and Cutrufello, PT. Range of motion adaptations in powerlifters. J Strength Cond Res 32(11): 3020-3028, 2018-The aim of this study was to investigate range of motion (ROM) and training patterns in powerlifters. Upper- and lower-extremity passive ROMs were assessed through goniometry in 15 male powerlifters (35.3 ± 13.7 years) and 15 age-matched controls (34.9 ± 14.6 years). The Apley scratch test and modified Thomas test were used to assess ROM across multiple joints. Training frequency, stretching frequency, and exercise selection were recorded using questionnaires. Passive glenohumer…

The purpose of this study was to document the physiological changes that occur in a natural bodybuilder during prolonged contest preparation for a proqualifying contest. During the 26-week preparation, the athlete undertook a calorically restrictive diet with 2 days of elevated carbohydrate intake per week, increased cardiovascular (CV) training, and attempted to maintain resistance-training load. The athlete was weighed twice a week and body composition was measured monthly by DXA. At baseline and every 2 weeks following CV structure and function was measured using a combination of ultrasound, applanation tonome…

We previously reported that low-intensity [50% of one repetition maximum (1RM)] resistance training with slow movement and tonic force generation (LST) causes muscle hypertrophy and strength gain in older participants. The aim of this study was to determine whether resistance training with slow movement and much more reduced intensity (30%1RM) increases muscle size and strength in older adults. Eighteen participants (60-77 years) were randomly assigned to two groups. One group performed very low-intensity (30% 1RM) knee extension exercise with continuous muscle contraction (LST: 3-s eccentric, 3-s concentric, and…

BACKGROUND AND AIM: Strength and power are crucial components to excelling in all contact sports; and understanding how a player's strength and power levels fluctuate in response to various resistance training loads is of great interest, as it will inevitably dictate the loading parameters throughout a competitive season. This is a systematic review of training, maintenance and detraining studies, focusing on the development, retention and decay rates of strength and power measures in elite rugby union, rugby league and American football players. SEARCH STRATEGIES: A literature search using MEDLINE, EBSCO Host, G…

The authors investigated the effects of low-intensity resistance training on muscle size and strength in older men and women. Thirty-five participants (age 59-76 yr) were randomly assigned to 2 groups and performed low-intensity (50% of 1-repetition maximum) knee-extension and -flexion exercises with either slow movement and tonic force generation (LST; 3-s eccentric, 3-s concentric, and 1-s isometric actions with no rest between repetitions) or normal speed (LN; 1-s concentric and 1-s eccentric actions with 1-s rests between repetitions) twice a week for 12 wk (2-wk preparation and 10-wk intervention). The LST s…

Traditional exercise order dictates large muscle group or multijoint exercises should be performed before small muscle group or single joint exercises. The purpose of this study was to examine the influence of exercise order on strength and muscle thickness (MT) in untrained men after 12 weeks of linear periodized resistance training. The participants were randomly assigned into three groups. One group began with large and progressed toward small muscle group exercises (LG-SM) while another started with small and advanced to large muscle group exercises (SM-LG). The exercise order for LG-SM was bench press (BP), …

The purpose of this study was to examine the influence of exercise order on strength and muscle volume (MV) after 12 weeks of nonlinear periodized resistance training. The participants were randomly assigned into 3 groups. One group began performing large muscle group exercises and progressed to small muscle group exercises (LG-SM), whereas another group started with small muscle group exercises and advanced to large muscle group exercises (SM-LG). The exercise order for LG-SM was bench press (BP), machine lat pull-down (LPD), triceps extension (TE), and biceps curl (BC). The order for the SM-LG was BC, TE, LPD, …

The aim of this study was to compare the effects of a weight training program for the leg extensors with isokinetic cycling training (80 rpm) on maximal power output and endurance performance. Both strength training interventions were incorporated twice a week in a similar endurance training program of 12 weeks. Eighteen trained male cyclists (VO(2peak) 60 +/- 1 ml kg(-1) min(-1)) were grouped into the weight training (WT n = 9) or the isokinetic training group (IT n = 9) matched for training background and sprint power (P (max)), assessed from five maximal sprints (5 s) on an isokinetic bicycle ergometer at cade…

The purpose of our study was to compare strength gains after 12 weeks of nonperiodized (NP), linear periodized (LP), and nonlinear periodized (NLP) resistance training models using split training routines. Twenty-seven strength-trained men were recruited and randomly assigned to one of 3 balanced groups: NP, LP, and NLP. Strength gains in the leg press and in the bench press exercises were assessed. There were no differences between the training groups in the exercise pre-tests (p > 0.05) (i.e., bench press and leg press). The NLP group was the only group to significantly increase maximum strength in the bench pr…

To examine neuromuscular and hormone changes during 2 weeks of heavy strength training, 18 weight-trained male students were recruited either into a heavy training group (HT, n = 11) or into a control group (Ctr, n = 7). The heavy training protocol consisted of leg-extensor workouts performed daily, while workouts were performed twice a week in the Ctr group. A test of one repetition maximum (1 RM) was performed before heavy training and on the 2nd day after heavy training. Isokinetic knee extensions, electrical stimulation, and squat jumps were performed before, on the 8th day of heavy training, and on the 4th d…

An 8-wk progressive resistance training program for the lower extremity was performed twice a week to investigate the time course for skeletal muscle adaptations in men and women. Maximal dynamic strength was tested biweekly. Muscle biopsies were extracted at the beginning and every 2 wk of the study from resistance-trained and from nontrained (control) subjects. The muscle samples were analyzed for fiber type composition, cross-sectional area, and myosin heavy chain content. In addition, fasting blood samples were measured for resting serum levels of testosterone, cortisol, and growth hormone. With the exception…

The present study compared two unilateral arm curl resistance exercise protocols with a different starting and finishing elbow joint angle in the same ROM for changes in elbow flexors strength and muscle thickness of the trained and non-trained arms. Thirty-two non-resistance trained young adults were randomly assigned to one of the three groups: extended joint training (0°–50°; EXT, n = 12); flexed joint training (80°–130°; FLE, n = 12); and non-training control (n = 8). The exercise training was performed by the dominant arms twice a week for 5 weeks with gradual increases in the training volume over 10 trainin…