Volume Hebdomadaire Optimal : Combien de Séries par Muscle ? (MEV–MRV)

The purpose of this paper was to systematically review the current literature and elucidate the effects of total weekly resistance training (RT) volume on changes in measures of muscle mass via meta-regression. The final analysis comprised 34 treatment groups from 15 studies. Outcomes for weekly sets as a continuous variable showed a significant effect of volume on changes in muscle size (P = 0.002). Each additional set was associated with an increase in effect size (ES) of 0.023 corresponding to an increase in the percentage gain by 0.37%. Outcomes for weekly sets categorised as lower or higher within each study…

BACKGROUND: The proximity to failure in which sets are terminated has gained attention in the scientific literature as a potentially key resistance training variable. Multiple meta-analyses have directly (i.e., failure versus not to failure) or indirectly (e.g., velocity loss, alternative set structures) evaluated the effect of proximity to failure on strength and muscle hypertrophy outcomes categorically; however, the dose-response effects of proximity to failure have not been analyzed collectively in a continuous manner. OBJECTIVE: To meta-analyze the aforementioned areas of relevant research, proximity to fail…

The main goal of this study was to compare responses to moderate and high training volumes aimed at inducing muscle hypertrophy. A literature search on 3 databases (Pubmed, Scopus and Chocrane Library) was conducted in January 2021. After analyzing 2083 resultant articles, studies were included if they met the following inclusion criteria: a) studies were randomized controlled trials (with the number of sets explicitly reported), b) interventions lasted at least six weeks, c) participants had a minimum of one year of resistance training experience, d) participants' age ranged from 18 to 35 years, e) studies repor…

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…

PURPOSE: The purpose of this study was to evaluate muscular adaptations between low-, moderate-, and high-volume resistance training protocols in resistance-trained men. METHODS: Thirty-four healthy resistance-trained men were randomly assigned to one of three experimental groups: a low-volume group performing one set per exercise per training session (n = 11), a moderate-volume group performing three sets per exercise per training session (n = 12), or a high-volume group performing five sets per exercise per training session (n = 11). Training for all routines consisted of three weekly sessions performed on nonc…

BACKGROUND: Maximizing the hypertrophic response to resistance training (RT) is thought to be best achieved by proper manipulation of exercise program variables including exercise selection, exercise order, length of rest intervals, intensity of maximal load, and training volume. An often overlooked variable that also may impact muscle growth is repetition duration. Duration amounts to the sum total of the concentric, eccentric, and isometric components of a repetition, and is predicated on the tempo at which the repetition is performed. OBJECTIVE: We conducted a systematic review and meta-analysis to determine w…

Aube, D, Wadhi, T, Rauch, J, Anand, A, Barakat, C, Pearson, J, Bradshaw, J, Zazzo, S, Ugrinowitsch, C, and De Souza, EO. Progressive resistance training volume: effects on muscle thickness, mass, and strength adaptations in resistance-trained individuals. J Strength Cond Res 36(3): 600-607, 2022-This study investigated the effects of 12-SET, 18-SET, and 24-SET lower-body weekly sets on muscle strength and mass accretion. Thirty-five resistance-trained individuals (one repetition maximum [1RM] squat: body mass ratio [1RM: BM] = 2.09) were randomly divided into 12-SET: n = 13, 18-SET: n = 12, and 24-SET: n = 10. Su…

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 …

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…

The study's purpose was to compare the response of performing 1, 3, and 5 sets on measures of performance and muscle hypertrophy. Forty-eight men, with no weight training experience, were randomly assigned to one of the 3 training groups, 1 SET, 3 SETS, 5 SETS, or control group. All training groups performed 3 resistance training sessions per week for 6 months. The 5 repetition maximum (RM) for all training groups increased in the bench press (BP), front lat pull down (LPD), shoulder press (SP), and leg press (LP) (p ≤ 0.05), with the 5 RM increases in the BP and LPD being significantly greater for 5 SETS compare…

PURPOSE: To describe training variations across the annual cycle in Olympic and World Champion endurance athletes, and determine whether these athletes used tapering strategies in line with recommendations in the literature. METHODS: Eleven elite XC skiers and biathletes (4 male; 28±1 yr, 85±5 mL x min(-1) x kg(-1) VO2max, 7 female, 25±4 yr, 73±3 mL x min(-1) x kg(-1) VO2max) reported one year of day-to-day training leading up to the most successful competition of their career. Training data were divided into periodization and peaking phases and distributed into training forms, intensity zones and endurance activ…

Performance in intense exercise events, such as Olympic rowing, swimming, kayak, track running and track cycling events, involves energy contribution from aerobic and anaerobic sources. As aerobic energy supply dominates the total energy requirements after ∼75s of near maximal effort, and has the greatest potential for improvement with training, the majority of training for these events is generally aimed at increasing aerobic metabolic capacity. A short-term period (six to eight sessions over 2-4 weeks) of high-intensity interval training (consisting of repeated exercise bouts performed close to or well above th…

PURPOSE: A linear dose-response relationship between resistance-training (RT) volume and hypertrophy/strength has been proposed when ≤10 to 12 weekly sets are implemented. The present study aimed to understand the impact of low to high weekly RT volume on muscular adaptations in trained young men over 6 wk of RT. METHODS: RT-experienced men (N = 49) were randomly allocated to a low (LOW; n = 17), moderate (MOD; n = 15), or high (HIGH, n = 17) -volume group, performing 9, 18, or 27 weekly sets of biceps RT, respectively, for 6 wk. RT was performed once (LOW) or twice (MOD and HIGH) weekly. Postexercise protein int…

INTRODUCTION: The benefits of preexercise muscle stretching have been recently questioned after reports of significant poststretch reductions in force and power production. However, methodological issues and equivocal findings have prevented a clear consensus being reached. As no detailed systematic review exists, the literature describing responses to acute static muscle stretch was comprehensively examined. METHODS: MEDLINE, ScienceDirect, SPORTDiscus, and Zetoc were searched with recursive reference checking. Selection criteria included randomized or quasi-randomized controlled trials and intervention-based tr…

CONTEXT: Lean body mass is essential for health, yet consensus regarding the effectiveness of protein interventions in increasing lean body mass is lacking. OBJECTIVE: The aim of this systematic review was to evaluate the dose-response relationship of the effects of protein intake on lean body mass. DATA SOURCES: The PubMed and Ichushi-Web databases were searched electronically, and reference lists of the literature included here and in other meta-analyses were searched manually. STUDY SELECTION: Randomized controlled trials evaluating the effects of protein intake on lean body mass were included. DATA EXTRACTION…

This investigation compared the effect of high-volume (VOL) versus high-intensity (INT) resistance training on stimulating changes in muscle size and strength in resistance-trained men. Following a 2-week preparatory phase, participants were randomly assigned to either a high-volume (VOL; n = 14, 4 × 10-12 repetitions with ~70% of one repetition maximum [1RM], 1-min rest intervals) or a high-intensity (INT; n = 15, 4 × 3-5 repetitions with ~90% of 1RM, 3-min rest intervals) training group for 8 weeks. Pre- and posttraining assessments included lean tissue mass via dual energy x-ray absorptiometry, muscle cross-se…

The belief that the anabolic response to feeding during postexercise recovery is transient and has an upper limit and that excess amino acids are being oxidized lacks scientific proof. Using a comprehensive quadruple isotope tracer feeding-infusion approach, we show that the ingestion of 100 g protein results in a greater and more prolonged (>12 h) anabolic response when compared to the ingestion of 25 g protein. We demonstrate a dose-response increase in dietary-protein-derived plasma amino acid availability and subsequent incorporation into muscle protein. Ingestion of a large bolus of protein further increases…

Lasevicius, T, Schoenfeld, BJ, Silva-Batista, C, Barros, TdS, Aihara, AY, Brendon, H, Longo, AR, Tricoli, V, Peres, BdA, and Teixeira, EL. Muscle failure promotes greater muscle hypertrophy in low-load but not in high-load resistance training. J Strength Cond Res 36(2): 346-351, 2022-The purpose of this study was to investigate the effects of an 8-week resistance training program at low and high loads performed with and without achieving muscle failure on muscle strength and hypertrophy. Twenty-five untrained men participated in the 8-week study. Each lower limb was allocated to 1 of 4 unilateral knee extension p…

BACKGROUND: In resistance training, periodization is often used in an attempt to promote development of strength and muscle hypertrophy. However, it remains unclear how resistance training variables are most effectively periodized to maximize gains in strength and muscle hypertrophy. OBJECTIVE: The aims of this study were to examine the current body of literature to determine whether there is an effect of periodization of training volume and intensity on maximal strength and muscle hypertrophy, and, if so, to determine how these variables are more effectively periodized to promote increases in strength and muscle…

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…

BACKGROUND: Strength training set organisation and its relationship to the development of muscular strength have yet to be clearly defined. Current meta-analytical research suggests that different population groups have distinctive muscular adaptations, primarily due to the prescription of the strength training set dose. OBJECTIVES: We conducted a meta-analysis with restrictive inclusion criteria and examined the potential effects of low (LWS), medium (MWS) or high weekly set (HWS) strength training on muscular strength per exercise. Secondly, we examined strength gain variations when performing multi-joint or is…

The purpose of this study was to compare the effect of two different methods of organizing endurance training in trained cyclists. One group of cyclists performed block periodization, wherein the first week constituted five sessions of high-intensity aerobic training (HIT), followed by 3 weeks of one weekly HIT session and focus on low-intensity training (LIT) (BP; n = 10, VO2max = 62 ± 2 mL/kg/min). Another group of cyclists performed a more traditional organization, with 4 weeks of two weekly HIT sessions interspersed with LIT (TRAD; n = 9, VO2max = 63 ± 2 mL/kg/min). Similar volumes of both HIT and LIT was per…

We compared the effects of a 6-day high-intensity interval training (HIT) microcycle followed by a 5-day active recovery period (HITblock) with a time-matched period of continued regular training (REG) on endurance performance in well-trained female cross-country skiers and biathletes. Seventeen athletes (maximal oxygen consumption ( V ˙ O 2 max ): 55.1 (5.2) mL·min-1 kg-1) were assigned to either HITblock or REG. No differences in training volume or intensity were observed between the groups during the 4 weeks preceding the intervention. During the intervention, HITblock completed five HIT sessions over 6 days (…

PURPOSE: Polarized training intensity distribution (POL) typically involves 80% of endurance training volume to be spent in the Moderate intensity domain (MOD) and 20% to be in the Severe intensity domain-commonly performed as high-intensity interval training (HIIT). POL is popular in all endurance sports, but the independent contributions of MOD vs. HIIT on performance outcomes have not been experimentally tested. We therefore sought to compare training adaptions following HIIT with (POL) and without (HIIT) the addition of MOD cycling in moderately-trained endurance athletes. METHODS: Nineteen cyclists and triat…

INTRODUCTION: This study aimed to systematically review and meta-analyze the relationship between resistance training and all-cause, cardiovascular disease, and cancer mortality. METHODS: Systematic review and meta-analysis following PRISMA guidelines (International Prospective Register of Systematic Reviews Registration Number CRD42019136654) was conducted. MEDLINE (OVID), Embase, Emcare, SPORTDiscus, The Cochrane Library, and SCOPUS were searched from inception to June 6, 2021. Included studies reported resistance training as the exposure and all-cause mortality, cardiovascular disease‒specific mortality, and/o…

PURPOSE: We aimed to perform a systematic review and meta-analysis of the effects of training to muscle failure or non-failure on muscular strength and hypertrophy. METHODS: Meta-analyses of effect sizes (ESs) explored the effects of training to failure vs. non-failure on strength and hypertrophy. Subgroup meta-analyses explored potential moderating effects of variables such as training status (trained vs. untrained), training volume (volume equated vs. volume non-equated), body region (upper vs. lower), exercise selection (multi- vs. single-joint exercises (only for strength)), and study design (independent vs. …

Scarpelli, MC, Nóbrega, SR, Santanielo, N, Alvarez, IF, Otoboni, GB, Ugrinowitsch, C, and Libardi, CA. Muscle hypertrophy response is affected by previous resistance training volume in trained individuals. J Strength Cond Res 36(4): 1153-1157, 2022-The purpose of this study was to compare gains in muscle mass of trained individuals after a resistance training (RT) protocol with standardized (i.e., nonindividualized) volume (N-IND), with an RT protocol using individualized volume (IND). In a within-subject approach, 16 subjects had one leg randomly assigned to N-IND (22 sets·wk-1, based on the number of weekly set…

High carbohydrate intakes are commonly recommended for athletes of various sports, including strength trainees, to optimize performance. However, the effect of carbohydrate intake on strength training performance has not been systematically analyzed. A systematic literature search was conducted for trials that manipulated carbohydrate intake, including supplements, and measured strength, resistance training or power either acutely or after a diet and strength training program. Studies were categorized as either (1) acute supplementation, (2) exercise-induced glycogen depletion with subsequent carbohydrate manipul…

There is emerging evidence suggesting that muscle growth is not homogeneous through the muscle. The aim of the present study was to analyse the role of exercise selection in regional hypertrophy. Two randomly allocated groups with equal training volume and intensity performed squats in the smith machine (SMTH group) or the leg extension exercise (LEG group). Growth in proximal, central and distal regions of the rectus femoris (RF) and vastus lateralis (VL) muscles, jump height and body composition were analysed. Results show that the three regions of RF grew significantly in the participants of the LEG group (p <…

Kubo, K, Ikebukuro, T, and Yata, H. Effects of 4, 8, and 12 repetition maximum resistance training protocols on muscle volume and strength. J Strength Cond Res 35(4): 879-885, 2021-The purpose of this study was to determine skeletal muscle adaptations (strength and hypertrophy) in response to volume-equated resistance training with divergent repetition strategies. Forty-two men were randomly assigned to 4 groups: higher load-lower repetition group performing 4 repetition maximum (RM) for 7 sets (4RM, n = 10), intermediate load-intermediate repetition group performing 8RM for 4 sets (8RM, n = 12), lower load-highe…

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…

Recently, there has been a shift from static stretching (SS) or proprioceptive neuromuscular facilitation (PNF) stretching within a warm-up to a greater emphasis on dynamic stretching (DS). The objective of this review was to compare the effects of SS, DS, and PNF on performance, range of motion (ROM), and injury prevention. The data indicated that SS- (-3.7%), DS- (+1.3%), and PNF- (-4.4%) induced performance changes were small to moderate with testing performed immediately after stretching, possibly because of reduced muscle activation after SS and PNF. A dose-response relationship illustrated greater performan…

Running economy (RE) represents a complex interplay of physiological and biomechanical factors that is typically defined as the energy demand for a given velocity of submaximal running and expressed as the submaximal oxygen uptake (VO2) at a given running velocity. This review considered a wide range of acute and chronic interventions that have been investigated with respect to improving economy by augmenting one or more components of the metabolic, cardiorespiratory, biomechanical or neuromuscular systems. Improvements in RE have traditionally been achieved through endurance training. Endurance training in runne…

UNLABELLED: Repeated maximal-intensity short-duration exercise (sprint interval training, SIT) can produce muscle adaptations similar to endurance training (ET) despite a much reduced training volume. However, most SIT data use cycling, and little is known about its effects on body composition or maximal cardiac output (Qmax). PURPOSE: The purpose of this study was to assess body composition, 2000-m run time trial, VO(2max), and Q(max) effects of run SIT versus ET. METHODS: Men and women (n = 10 per group; mean ± SD: age = 24 ± 3 yr) trained three times per week for 6 wk with SIT, 30-s all-out run sprints (manual…

Strength training is an important component in sports training and rehabilitation. Quantification of the dose-response relationships between training variables and the outcome is fundamental for the proper prescription of resistance training. The purpose of this comprehensive review was to identify dose-response relationships for the development of muscle hypertrophy by calculating the magnitudes and rates of increases in muscle cross-sectional area induced by varying levels of frequency, intensity and volume, as well as by different modes of strength training. Computer searches in the databases MEDLINE, SportDis…

Testosterone increases muscle mass and strength and regulates other physiological processes, but we do not know whether testosterone effects are dose dependent and whether dose requirements for maintaining various androgen-dependent processes are similar. To determine the effects of graded doses of testosterone on body composition, muscle size, strength, power, sexual and cognitive functions, prostate-specific antigen (PSA), plasma lipids, hemoglobin, and insulin-like growth factor I (IGF-I) levels, 61 eugonadal men, 18-35 yr, were randomized to one of five groups to receive monthly injections of a long-acting go…

A review of the current research on the interference phenomenon between concurrent aerobic and strength training indicates modest support for the model proposed in this article. However, it is clear that without a systematic approach to the investigation of the phenomenon there is lack of control and manipulation of the independent variables, which makes it difficult to test the validity of the model. To enhance the understanding of the interference phenomenon, it is important that researchers are precise and deliberate in their choice of training protocols. Clear definition of the specific training objectives fo…

We compared the effects of different weekly calf training sets on muscle size changes. Sixty-one untrained young women performed a calf training program for 6 weeks, 3 d·wk-1, with differences in resistance training volume. The participants were randomly assigned to one of the three groups: 6-SET, 9-SET, and 12-SET weekly calf training sets. The calf raise exercise was performed in sets of 15-20 repetitions maximum. The muscle thickness measurements of medial gastrocnemius (MG), lateral gastrocnemius (LG), and soleus (SOL) were taken via B-mode ultrasound. We used the sum of the three-muscle thickness as a proxy …

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 …

BACKGROUND: Uncertainty remains about the optimum step count per day for health promotion. OBJECTIVE: We aimed to investigate the association between step count per day and all-cause mortality risk. METHODS: PubMed, Scopus, and ISI Web of Science were searched to January 2021 to find prospective cohort studies of the association between device-based step count per day and all-cause mortality risk in the general population. Two reviewers extracted data in duplicate and rated the certainty of evidence using the GRADE approach. Study-specific hazard ratios (HRs) were pooled using a random-effects model. RESULTS: Sev…

PURPOSE: To compare the effects of different resistance training volumes on muscle performance and hypertrophy in trained men. METHODS: 37 volunteers performed resistance training for 24 weeks, divided into groups that performed five (G5), 10 (G10), 15 (G15) and 20 (G20) sets per muscle group per week. Ten repetition maximum (10RM) tests were performed for the bench press, lat pull down, 45º leg press, and stiff legged deadlift. Muscle thickness (MT) was measured using ultrasound at biceps brachii, triceps brachii, pectoralis major, quadriceps femoris and gluteus maximus. All measurements were performed at the be…

Damas, F, Barcelos, C, Nóbrega, SR, Ugrinowitsch, C, Lixandrão, ME, Santos, LMEd, Conceição, MS, Vechin, FC, and Libardi, CA. Individual muscle hypertrophy and strength responses to high vs. low resistance training frequencies. J Strength Cond Res 33(4): 897-901, 2019-The aim of this short communication was to compare the individual muscle mass and strength gains with high (HF) vs. low (LF) resistance training (RT) frequencies using data from our previous study. We used a within-subject design in which 20 subjects had one leg randomly assigned to HF (5× per week) and the other to LF (2 or 3× per week). Muscle cro…

The manipulation of resistance training (RT) variables is used among athletes, recreational exercisers, and compromised populations (e.g., elderly) attempting to potentiate muscle hypertrophy. However, it is unknown whether an individual's inherent predisposition dictates the RT-induced muscle hypertrophic response. Resistance-trained young [26 (3) y] men (n = 20) performed 8 wk unilateral RT (2 times/wk), with 1 leg randomly assigned to a standard progressive RT [control (CON)] and the contralateral leg to a variable RT (VAR; modulating exercise load, volume, contraction type, and interset rest interval). The VA…

PURPOSE: The purpose of this study was to determine the effect of a 15-week partial range of motion (ROM) resistance training program on the vastus lateralis (VL) architecture and mechanical properties, when the time under tension (TUT) was equalized. METHODS: Nineteen untrained male subjects were randomly assigned to a control (Control; n = 8) or training (TG; n = 11) group. In the TG, the dominant and nondominant legs were randomly selected to be trained with a full ROM (FULL) or a partial ROM (PART) in an isokinetic dynamometer. Training volume was equalized based on the TUT by manipulating sets and repetition…

The purpose of this study was to investigate the acute effects of performing paired-set (PS) vs. traditional-set (TS) training over 3 consecutive sets, on volume load and electromyographic fatigue parameters of the latissimus dorsi, biceps brachii, pectoralis major, and triceps brachii muscles. Fifteen trained men performed 2 testing protocols (TS and PS) using 10 repetition maximum loads. The TS protocol consisted of 3 sets of bench press (BP) followed by 3 sets of wide-grip seated row (SR). The PS consisted of 3 sets of BP and 3 sets of SR performed in an alternating manner. Volume load was calculated as load ×…

BACKGROUND: Cold water immersion (CWI) is a technique commonly used in post-exercise recovery. However, the procedures involved in the technique may vary, particularly in terms of water temperature and immersion time, and the most effective approach remains unclear. OBJECTIVES: The objective of this systematic review was to determine the efficacy of CWI in muscle soreness management compared with passive recovery. We also aimed to identify which water temperature and immersion time provides the best results. METHODS: The MEDLINE, EMBASE, SPORTDiscus, PEDro [Physiotherapy Evidence Database], and CENTRAL (Cochrane …

The effect of different dosages of caffeine (0-5-9-13 mg.kg body weight-1) on endurance performance was examined. Nine well-trained cyclists participated in this study (VO2max 65.1 +/- 2.6 ml.kg-1.min-1). Caffeine capsules were administered in random order and double-blind. One hour after capsule ingestion, subjects cycled until exhaustion at 80% Wmax on an electromagnetically braked cycle ergometer. Blood samples were taken before, during and after the exercise test. Before and after the test a urine sample was obtained. A significant increase in endurance performance was found for all caffeine tests compared to…

BACKGROUND: High-intensity interval training (HIIT) is often promoted as a time-efficient alternative to moderate-intensity continuous training (MICT) for improving cardiorespiratory fitness, yet the duration of HIIT sessions varies considerably across studies. OBJECTIVE: We aimed to characterise the dose-response relationship between exercise session duration and the improvement in cardiorespiratory fitness for HIIT and MICT. METHODS: A dose-response meta-analysis of randomised controlled trials comparing exercise duration in HIIT and MICT, following Preferred Reporting Items for Systematic reviews and Meta-Anal…

This study examined the relationships between fatigue-related blood biomarkers, training load distribution, and performance changes in elite triathletes across a structured training season. Twenty athletes (11 international-level and 9 national-level) were monitored. Exercise stimuli were quantified using objective and subjective metrics during the general and specific preparatory periods, with each microcycle classified as heavy, moderate, or low according to accumulated weekly load. Baseline and follow-up blood samples were collected to assess urea and creatine kinase (CK), and an incremental cycling test with …

BACKGROUND: World-class coaches collect training data from their athletes systematically and exhibit an experimental mindset when making individual training adjustments in response to this data and other forms of feedback. However, the methods, expertise, and insights of highly accomplished endurance coaches is so far almost untouched in the scientific literature. The aim of this study was to provide a synthesis of common features and sport-specific variations in best-practice training characteristics within Olympic endurance sports as described by world-class Norwegian coaches. METHODS: A multiple case-study des…

OBJECTIVES: We explored whether a spike in running distance during a single session or over 1 week, compared with the preceding period, was associated with increased risk of running-related overuse injury. METHODS: Adult runners were recruited for an 18-month cohort study. Three training-related exposures were defined based on a relative change in running distance, using data collected via Garmin devices: (1) session-specific running distance relative to the longest distance run in the past 30 days; (2) 1-week period relative to the preceding 3 weeks using the acute:chronic workload ratio (ACWR); (3) 1-week perio…

OBJECTIVE: To assess the responses to taper in endurance athletes using meta-analysis. METHODS: Systematic searches were conducted in China National Knowledge Infrastructure, PubMed, Web of Science, SPORTDiscus, and EMBASE databases. Standardized mean difference (SMD) and 95% confidence interval (CI) of outcome measures were calculated as effect sizes. RESULTS: 14 studies were included in this meta-analysis. Significant improvements were found between pre- and post-tapering in time-trial (TT) performance (SMD = -0.45; P < 0.05) and time to exhaustion (TTE) performance (SMD = 1.28; P < 0.05). However, There were n…

Several studies comparing resistance training (RT) frequencies may have been affected by the large between-subject variability. This study aimed to compare the changes in lower limbs maximal dynamic strength (1RM) and quadriceps femoris cross-sectional area (CSA) after a RT with different weekly frequencies in strength-trained individuals using a within-subject design. Twenty-four men participated in a 9-week RT program, being randomly divided into two conditions: resistance training with equalized total training volume (RTEV) and with unequalized total training volume (RTUV). The RT protocol used the unilateral …

Behenck, C, Sant'Ana, H, Pinto de Castro, JB, Willardson, JM, and Miranda, H. The effect of different rest intervals between agonist-antagonist paired sets on training performance and efficiency. J Strength Cond Res 36(3): 781-786, 2022-The purpose of this study was to verify the effect of different rest intervals (RIs) between agonist-antagonist paired sets (APS) on training performance and efficiency. Eighteen recreationally trained men (age: 21.5 ± 2.1 years, body mass: 74.5 ± 10.4 kg, height: 1.75 ± 0.04 m, body mass index: 24.4 ± 3.7 kg·m-2) completed 4 sessions. During each session, a 10-repetition maximum …

BACKGROUND/OBJECTIVES: We aimed to evaluate the relationships between body fat percentage (BF%), fat mass (FM), fat mass index (FMI) and visceral (VAT) and subcutaneous adipose tissue (SAT) with risk of all-cause mortality. METHODS: We did a systematic search in PubMed, Scopus, and Web of Science to June 2021. We selected prospective cohorts of the relationship between body fat with risk of all-cause mortality in the general population. We applied random-effects models to calculate the relative risks (RRs) and 95%CIs. RESULTS: A total of 35 prospective cohort studies with 923,295 participants and 68,389 deaths we…

BACKGROUND: Carbohydrate (CHO) ingestion has an ergogenic effect on endurance training performance. Less is known about the effect of acute CHO ingestion on resistance training (RT) performance and equivocal results are reported in the literature. OBJECTIVE: The current systematic review and meta-analysis sought to determine if and to what degree CHO ingestion influences RT performance. METHODS: PubMed, MEDLINE, SportDiscus, Scopus, and CINAHL databases were searched for peer-reviewed articles written in English that used a cross-over design to assess the acute effect of CHO ingestion on RT performance outcomes (…

Purpose: To determine the main factors associated with unexpected underperformance and prospectively describe the holistic process of returning to sustainable world-class level in a male cross-country skier. Methods: Longitudinal training data was retrospectively analyzed across nine seasons (2012-2013 to 2020-2021), and categorized into training forms (endurance, strength, and speed), intensities [low- (LIT), moderate- (MIT), and high-intensity training (HIT)], and modes (specific and non-specific). Performance data was obtained from the International Ski and Snowboard Federation. Following two seasons of unexpe…

There is a growing interest in the scientific literature for reporting top-class endurance athletes training programs. This case study reports on the training program of a world-class male triathlete preparing to compete in the Tokyo 2020 Olympic Games. A macrocycle of 43 weeks is presented. The triathlete performed 14.74 ± 3.01 h of weekly endurance training volume. Training intensity distribution (TID) was 81.93% ± 6.74%/7.16% ± 2.03%/10.91% ± 6.90% for zones 1 (low intensity, <VT1), 2 (moderate intensity, VT1-VT2) and 3 (high intensity, >VT2) respectively. Pyramidal TID model is observed during the initial sta…

BACKGROUND: Protein supplementation augments muscle strength gain during resistance training. Although some studies focus on the dose-response relationship of total protein intake to muscle mass or strength, the detailed dose-response relationship between total protein intake and muscle strength increase is yet to be clarified, especially in the absence of resistance training. OBJECTIVE: We aimed to assess the detailed dose-response relationship between protein supplementation and muscle strength, with and without resistance training. DESIGN: Systematic review with meta-analysis. DATA SOURCES: PubMed and Ichushi-…

Training with low carbohydrate availability enhances endurance training adaptations but training volume may be compromised. We explored whole-body metabolism and performance with delayed carbohydrate feeding during exercise undertaken following acute sleep-low training. We hypothesised this strategy would not suppress fat oxidation and would maintain exercise performance. The study involved three experimental trials and included 9 men and 1 woman (⩒O2peak = 58.8 ± 5.5 mL kg-1 min-1). Each trial started in the afternoon with an exhaustive cycling protocol. The following morning 1-h of steady-state cycling (SS) was…

KEY POINTS: For individuals showing suboptimal adaptations to resistance training, manipulation of training volume is a potential measure to facilitate responses. This remains unexplored. Here, 34 untrained individuals performed contralateral resistance training with moderate and low volume for 12 weeks. Moderate volume led to larger increases in muscle cross-sectional area, strength and type II fibre-type transitions. These changes coincided with greater activation of signalling pathways controlling muscle growth and greater induction of ribosome synthesis. Out of 34 participants, thirteen displayed clear benefi…

BACKGROUND: Previous research indicates that polarized training-intensity-distribution (TID) programs could enhance endurance performance. Short-distance triathletes, however, perform most of their competition-specific training around moderate-intensity intervals. There is still a lack of evidence as to which program is more beneficial during triathlete training. This pilot study examined 6 weeks of training-macrocycle using polarized intensity distribution compared to moderate TID and it's effects on sub-maximal and maximal performance indices during running and cycling. METHODS: Fifteen moderately trained triat…

INTRODUCTION: The purpose of the present study was to compare the effects of different volumes of resistance training (RT) on muscle performance and hypertrophy in trained women. METHODS: The study included 40 volunteers that performed RT for 24 wk divided into groups that performed 5 (G5), 10 (G10), 15 (G15), and 20 (G20) sets per muscle group per session. Ten-repetition maximum (10RM) tests were performed for the bench press, lat pulldown, 45° leg press, and stiff-legged deadlift. Muscle thickness (MT) was measured using ultrasound at biceps brachii, triceps brachii, pectoralis major, quadriceps femoris, and gl…

BACKGROUND: A challenging aspect of research in sports science is designing and conducting studies that simulate actual workout scenarios, especially with application to resistance training (RT). Therefore, the purpose of this study was to compare the effects of RT sessions performed in differing workout formats on myoelectric activity, strength performance, and metabolic markers (creatine kinase, lactate dehydrogenase, blood lactate) over 24, 48 and 72 hours post-workout. METHODS: Twenty-two trained men (25.2±4.1 years, 182.1±12.3 cm and 91.2±5.9 kg) performed the following four training protocols with 10-repeti…

In short-term studies, block periodization of high-intensity training (HIT) has been shown to be an effective strategy that enhances performance and related physiological factors. However, long-term studies and detailed investigations of macro, meso, and micro-periodization of HIT blocks in world-class endurance athletes are currently lacking. In a recent study, we showed that the world's most successful cross-country (XC) skier used two different periodization models with success throughout her career. One including extensive use of HIT blocks, namely BP, and one using a traditional method namely TRAD. In this s…

BACKGROUND: The combination of low-load resistance training with blood flow restriction (BFR) has recently been shown to promote muscular adaptations in various populations. To date, however, evidence is sparse on how this training regimen influences muscle mass and strength in older adults. PURPOSE: The purpose of this systematic review and meta-analysis was to quantitatively identify the effects of low-load BFR (LL-BFR) training on muscle mass and strength in older individuals in comparison with conventional resistance training programmes. Additionally, the effectiveness of walking with and without BFR was asse…

PURPOSE: It has been suggested that flexibility training may reduce the total volume of training during resistance trainings. The purpose of this study was to compare the effect of flexibility training immediately before resistance training (FLEX-RT) versus resistance training without flexibility training (RT) on maximum strength and the vastus lateralis muscle cross-sectional area (CSA). METHODS: Participants had each leg assigned to RT or FLEX-RT. Both groups performed four sets of leg extensions to voluntary failure of 80% of one repetition maximum (1RM); however, FLEX-RT performed two sets of 25 s of static s…

With a growing number of prospective cohort studies, an updated dose-response meta-analysis of milk and dairy products with all-cause mortality, coronary heart disease (CHD) or cardiovascular disease (CVD) have been conducted. PubMed, Embase and Scopus were searched for articles published up to September 2016. Random-effect meta-analyses with summarised dose-response data were performed for total (high-fat/low-fat) dairy, milk, fermented dairy, cheese and yogurt. Non-linear associations were investigated using the spine models and heterogeneity by subgroup analyses. A total of 29 cohort studies were available for…

PURPOSE: The aim of this study was to compare the effects of crescent pyramid (CP) and drop-set (DS) systems with traditional resistance training (TRAD) with equalized total training volume (TTV) on maximum dynamic strength (1-RM), muscle cross-sectional area (CSA), pennation angle (PA), and fascicle length (FL). METHODS: Thirty-two volunteers had their legs randomized in a within-subject design in TRAD (3-5 sets of 6-12 repetitions at 75% 1-RM), CP (3-5 sets of 6-15 repetitions at 65-85% 1-RM), and DS (3-5 sets of ~50-75% 1-RM to muscle failure) protocols. Each leg was trained for 12 weeks. Participants had one …

BACKGROUND: Questions remain about the strength and shape of the dose-response relationship between fruit and vegetable intake and risk of cardiovascular disease, cancer and mortality, and the effects of specific types of fruit and vegetables. We conducted a systematic review and meta-analysis to clarify these associations. METHODS: PubMed and Embase were searched up to 29 September 2016. Prospective studies of fruit and vegetable intake and cardiovascular disease, total cancer and all-cause mortality were included. Summary relative risks (RRs) were calculated using a random effects model, and the mortality burde…

The main aim of this study was to investigate the training characteristics of the most successful female cross-country skier ever during the best period of her career. The participant won six gold medals at the Olympic Games, 18 gold medals at the World Championship, and 110 World Cup victories. Day-to-day training diary data, interviews, and physiological tests were analyzed. Training data was systemized by training form (endurance, strength, and speed), intensity [low- (LIT), moderate- (MIT), and high-intensity training (HIT)], and mode (running, cycling, and skiing/roller skiing), followed by a division into d…

BACKGROUND: Observational studies and meta-analyses relating milk consumption by adults to all-cause mortality, coronary heart disease and stroke have obtained contradictory results. Some studies found a protective effect of milk consumption, whilst other found an increased risk. METHODS: We performed a systematic literature search until June 2015 on prospective studies that looked at milk consumption, all-cause mortality, coronary heart disease and stroke. Random-effect meta-analyses were performed with dose-response. RESULTS: Twenty-one studies involving 19 cohorts were included in this meta-analysis, 11 on all…

Inverse associations between dairy consumption and CVD have been reported in several epidemiological studies. Our objective was to conduct a meta-analysis of prospective cohort studies of dairy intake and CVD. A comprehensive literature search was conducted to identify studies that reported risk estimates for total dairy intake, individual dairy products, low/full-fat dairy intake, Ca from dairy sources and CVD, CHD and stroke. Random-effects meta-analyses were used to generate summary relative risk estimates (SRRE) for high v. low intake and stratified intake dose-response analyses. Additional dose-response anal…

BACKGROUND: A higher milk consumption may be associated with a lower stroke risk. We conducted a comprehensive systematic review and dose-response meta-analysis of milk and other dairy products in relation to stroke risk. METHODS AND RESULTS: Through a systematic literature search, prospective cohort studies of dairy foods and incident stroke in stroke-free adults were identified. Random-effects meta-analyses with summarized dose-response data were performed, taking into account sources of heterogeneity, and spline models were used to systematically investigate nonlinearity of the associations. We included 18 stu…

Results from epidemiological studies of milk consumption and mortality are inconsistent. We conducted a systematic review and meta-analysis of prospective studies assessing the association of non-fermented and fermented milk consumption with mortality from all causes, cardiovascular disease, and cancer. PubMed was searched until August 2015. A two-stage, random-effects, dose-response meta-analysis was used to combine study-specific results. Heterogeneity among studies was assessed with the I² statistic. During follow-up periods ranging from 4.1 to 25 years, 70,743 deaths occurred among 367,505 participants. The r…

Sports beverages formulated with fructose and glucose composites enhance exogenous carbohydrate oxidation, gut comfort, and endurance performance, relative to single-saccharide formulations. However, a critical review of performance data is absent. We conducted a comprehensive literature review of the effect of fructose:glucose/maltodextrin (glucose or maltodextrin) composites versus glucose/maltodextrin on endurance performance. Mechanistic associations were drawn from effects on carbohydrate metabolism, gut, and other sensory responses. Overall, 14 studies contained estimates of 2.5-3.0-h endurance performance …