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1.
Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males.
Enes, A, Alves, RC, Schoenfeld, BJ, Oneda, G, Perin, SC, Trindade, TB, Prestes, J, Souza-Junior, TP
Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme. 2021;(11):1417-1424
Abstract
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-weeks. Post hoc comparisons revealed that RP promoted higher 1RM than TRT (P = 0.001); no statistical differences in strength were observed between the other conditions. A significant main effect of time was revealed for MT at the proximal (P = 0.0001) and middle (P = 0.0001) aspects of the lateral thigh for all training groups; however, the distal portion did not show a time effect (P = 0.190). There were no between-group interactions for MT. Our findings suggest that RP promotes slightly superior strength-related improvements compared with TRT, but hypertrophic adaptations are similar between conditions. Novelty: Rest-pause elicited a slightly superior benefit for strength adaptations compared with traditional resistance training. Resistance training systems do not promote superior hypertrophic adaptations when total training volume is equalized. Muscle thickness in distal portion of thigh is similar to baseline. Although modest, effect sizes tended to favor rest-pause.
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2.
Frequent blood flow restricted training not to failure and to failure induces similar gains in myonuclei and muscle mass.
Bjørnsen, T, Wernbom, M, Paulsen, G, Berntsen, S, Brankovic, R, Stålesen, H, Sundnes, J, Raastad, T
Scandinavian journal of medicine & science in sports. 2021;(7):1420-1439
Abstract
The purpose of the present study was to compare the effects of short-term high-frequency failure vs non-failure blood flow-restricted resistance exercise (BFRRE) on changes in satellite cells (SCs), myonuclei, muscle size, and strength. Seventeen untrained men performed four sets of BFRRE to failure (Failure) with one leg and not to failure (Non-failure; 30-15-15-15 repetitions) with the other leg using knee-extensions at 20% of one repetition maximum (1RM). Fourteen sessions were distributed over two 5-day blocks, separated by a 10-day rest period. Muscle samples obtained before, at mid-training, and 10-day post-intervention (Post10) were analyzed for muscle fiber area (MFA), myonuclei, and SC. Muscle size and echo intensity of m.rectus femoris (RF) and m.vastus lateralis (VL) were measured by ultrasonography, and knee extension strength with 1RM and maximal isometric contraction (MVC) up until Post24. Both protocols increased myonuclear numbers in type-1 (12%-17%) and type-2 fibers (20%-23%), and SC in type-1 (92%-134%) and type-2 fibers (23%-48%) at Post10 (p < 0.05). RF and VL size increased by 5%-10% in both legs at Post10 to Post24, whereas the MFA of type-1 fibers in Failure was decreased at Post10 (-10 ± 16%; p = 0.02). Echo intensity increased by ~20% in both legs during Block1 (p < 0.001) and was ~8 to 11% below baseline at Post24 (p = 0.001-0.002). MVC and 1RM decreased by 5%-10% after Block1, but increased in both legs by 6%-11% at Post24 (p < 0.05). In conclusion, both short-term high-frequency failure and non-failure BFRRE induced increases in SCs, in myonuclei content, muscle size, and strength, concomitant with decreased echo intensity. Intriguingly, the responses were delayed and peaked 10-24 days after the training intervention. Our findings may shed light on the mechanisms involved in resistance exercise-induced overreaching and supercompensation.
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3.
The Influence of Cyclical Ketogenic Reduction Diet vs. Nutritionally Balanced Reduction Diet on Body Composition, Strength, and Endurance Performance in Healthy Young Males: A Randomized Controlled Trial.
Kysel, P, Haluzíková, D, Doležalová, RP, Laňková, I, Lacinová, Z, Kasperová, BJ, Trnovská, J, Hrádková, V, Mráz, M, Vilikus, Z, et al
Nutrients. 2020;(9)
Abstract
(1) Background: The influence of ketogenic diet on physical fitness remains controversial. We performed a randomized controlled trial to compare the effect of cyclical ketogenic reduction diet (CKD) vs. nutritionally balanced reduction diet (RD) on body composition, muscle strength, and endurance performance. (2) Methods: 25 healthy young males undergoing regular resistance training combined with aerobic training were randomized to CKD (n = 13) or RD (n = 12). Body composition, muscle strength and spiroergometric parameters were measured at baseline and after eight weeks of intervention. (3) Results: Both CKD and RD decreased body weight, body fat, and BMI. Lean body mass and body water decreased in CKD and did not significantly change in RD group. Muscle strength parameters were not affected in CKD while in RD group lat pull-down and leg press values increased. Similarly, endurance performance was not changed in CKD group while in RD group peak workload and peak oxygen uptake increased. (4) Conclusions: Our data show that in healthy young males undergoing resistance and aerobic training comparable weight reduction were achieved by CKD and RD. In RD group; improved muscle strength and endurance performance was noted relative to neutral effect of CKD that also slightly reduced lean body mass.
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4.
Characterization of growth hormone disulfide-linked molecular isoforms during post-exercise release vs nocturnal pulsatile release reveals similar milieu composition.
Nindl, BC, Eagle, SR, Matheny, RW, Martin, BJ, Rarick, KR, Pierce, JR, Sharp, MA, Kellogg, MD, Patton, JF
Growth hormone & IGF research : official journal of the Growth Hormone Research Society and the International IGF Research Society. 2018;:102-107
Abstract
OBJECTIVE To characterize the influence of mode (aerobic/resistance) and volume of exercise (moderate/high) on circulating GH immediately post-exercise as well as following the onset of sleep. DESIGN This study used repeated measures in which subjects randomly completed 5 separate conditions: control (no exercise), moderate volume resistance exercise (MR), high-volume resistance exercise (HR), moderate volume aerobic exercise (MA), and high volume aerobic exercise (HA). METHODS Subjects had two overnight stays on each of the 5 iterations. Serial blood draws began as soon as possible after the completion of the exercise session. Blood was obtained every 20 min for 24-h. GH was measured using a chemiluminescent immunoassay. Pooled samples representing post exercise (PE) and first nocturnal pulse (NP) were divided into two aliquots. One of these aliquots was chemically reduced by adding 10 mM glutathione (GSH) to break down disulfide-linked aggregates. RESULTS No differences were observed when pooling GH response at post-exercise (2.02 ± 0.21) and nocturnal pulse (2.63 ± 0.51; p = .32). Pairwise comparisons revealed main effect differences between controls (1.19 ± 0.29) and both MA (2.86 ± 0.31; p = .009) and HA (3.73 ± 0.71; p = .001). Both MA (p = .049) and HA (p = .035) responses were significantly larger than the MR stimulus (1.96 ± 0.28). With GSH reduction, controls significantly differed from MA (p = .018) and HA (p = .003) during PE, but only differed from HA (p = .003) during NP. CONCLUSIONS This study demonstrated similar GH responses to exercise and nocturnal pulse, indicating that mode and intensity of exercise does not proportionately affect GH dimeric isoform concentration.
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5.
Effect of whey protein supplementation after resistance exercise on the muscle mass and physical function of healthy older women: A randomized controlled trial.
Mori, H, Tokuda, Y
Geriatrics & gerontology international. 2018;(9):1398-1404
Abstract
AIM: To evaluate the effectiveness of a 24-week program of nutritional supplementation using whey protein, ingested after resistance exercise, in increasing muscle mass and physical function among community-dwelling healthy older Japanese women. METHODS We carried out a randomized controlled trial, with 81 healthy women, aged 65-80 years, allocated to three groups of 27 participants each: the exercise and protein supplementation group, the exercise only group, and the protein supplementation only group. A 24-week program of resistance exercise, carried out twice per week, was combined with whey protein supplementation, containing 22.3 g of protein. The total protein intake for participants in all three experimental groups was adjusted to a level of at least 1.2 g/kg bodyweight/day, and more during the intervention period. Between-group differences in the pre- to post-intervention change in skeletal muscle mass and physical function were evaluated using an analysis of variance. RESULTS The pre- to post-intervention increase in the skeletal muscle mass index was significantly higher for the exercise only group than for the protein supplementation only group (P =0.008), and significantly higher for the exercise and protein supplementation group than for either the exercise only (P =0.007) or protein supplementation only (P <0.001) groups. Similarly, the increase in grip strength and gait speed was significantly greater for the exercise and protein supplementation group than for the protein supplementation only group (grip strength P =0.014, gait speed P =0.026). CONCLUSIONS Whey protein supplementation, ingested after resistance exercise, could be effective for the prevention of sarcopenia among healthy community-dwelling older Japanese women. Geriatr Gerontol Int 2018; 18: 1398-1404.
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6.
Impact of a Home-Based Physical and Nutritional Intervention Program Conducted by Lay-Volunteers on Handgrip Strength in Prefrail and Frail Older Adults: A Randomized Control Trial.
Haider, S, Dorner, TE, Luger, E, Kapan, A, Titze, S, Lackinger, C, Schindler, KE
PloS one. 2017;(1):e0169613
Abstract
A randomized controlled trial was performed to compare the effects of a home-based physical and nutritional intervention program carried out by lay-volunteers to home visits with social support alone. Buddies visited 80 prefrail or frail older persons at home twice a week for 12 weeks. The physical training and nutrition group (PTN, n = 39) performed two sets of six strength exercises, discussed nutritional topics and received social support. The social support group (SoSu, n = 41) received home visits with social support only. In the PTN group, handgrip strength increased significantly by 2.4 kg (95% CI: 1.0-3.8). In the SoSu group we did not see a significant improvement. However, no significant between-group difference was found. Physical performance increased in both groups, although with a higher increase of 1.0 point (95% CI: 0.1-2.0) in the PTN group. In none of the groups muscle mass changed. Further results showed that frail individuals benefit more from the intervention than prefrail individuals (OR: 2.78; 95% CI: 1.01-7.66). Handgrip strength in the intervention group increased by a clinically relevant value and this effect is comparable to that obtained by health-care professionals. Therefore, home visits with a physical training and nutritional program could offer a new perspective in the care of community-dwelling prefrail and frail older persons.
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7.
Comparison of resistance training progression models on maximal strength in sub-elite adolescent rugby union players.
Harries, SK, Lubans, DR, Callister, R
Journal of science and medicine in sport. 2016;(2):163-9
Abstract
OBJECTIVES To determine changes in maximal strength between two different resistance training progression models, linear (LP) and daily undulating (DUP), over a 12-week resistance training programme in sub-elite adolescent rugby union players. DESIGN The study used a quasi-experimental study design. Following baseline assessments, participants from Squad 1 were randomised to either LP or DUP; participants from Squad 2 formed a non-randomised comparison group (CON). METHODS Participants were 26 sub-elite adolescent rugby union players who were assessed at baseline and after 12 weeks. Outcomes included 5 repetition maximum (RM) box squat and bench press, height, body weight, skeletal muscle mass, percentage body fat and maturation status. RESULTS Participants in both the LP and DUP groups significantly increased their squat and bench press strength from baseline to 12 weeks. There were no significant differences between groups for squat and bench press increases after 12 weeks (p>0.05). No significant increases in squat or bench press strength were observed after 12 weeks in the CON group. Increases in lower body strength were large in the LP group (ES: 1.64) and very large in the DUP group (ES: 2.33). Upper body strength changes were small in both groups (LP, ES: 0.57; DUP, ES: 0.31). CONCLUSIONS Twelve weeks of LP or DUP resistance training are both effective at increasing maximal lower and upper body strength in adolescent rugby athletes. Additionally, twice weekly frequency of resistance training in adolescent rugby athletes with greater than 6-months resistance training experience is sufficient to elicit substantial increases in maximal strength.
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8.
The study of physical requirements for windsurfing specialty.
Wu, WL, Hsu, HT, Chu, IH, Liang, JM, Chen, YT, Wu, JH
The Journal of sports medicine and physical fitness. 2016;(9):968-73
Abstract
BACKGROUND In order to prepare beginners to be windsurfing players, windsurf-specific fitness training is necessary besides windsurfing skill training. The aim of this study was to clarify distinguish the difference in physical abilities between college windsurfers and age-matched college students without regular exercise, and to provide further training suggestions for a novice. METHODS Eight windsurfers and a group of eight age and gender-matched students were involved in the present study. In this study, the ability of coordination, proprioception deficit, balance ability, maximum muscle strength, and muscle endurance for upper and lower limb were measured. RESULTS The results showed windsurfers had significantly better coordination ability than the control group in both shoulders and the non-dominant knee. Besides, windsurfers had a significantly smaller sway area of the center of pressure in the balance test. The maximum knee isometric force in non-dominant limbs and upper limb muscle endurance also showed significantly better testing results for the windsurfers. CONCLUSIONS This study verified that windsurfers have better physical capability especially in the non-dominant side limbs when compared to common health people.
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9.
Does adding a dietician to the liaison team after discharge of geriatric patients improve nutritional outcome: a randomised controlled trial.
Beck, A, Andersen, UT, Leedo, E, Jensen, LL, Martins, K, Quvang, M, Rask, KØ, Vedelspang, A, Rønholt, F
Clinical rehabilitation. 2015;(11):1117-28
Abstract
OBJECTIVES The objective was to test whether adding a dietician to a discharge Liaison-Team after discharge of geriatric patients improves nutritional status, muscle strength and patient relevant outcomes. DESIGN Twelve-week randomized controlled trial. SETTING AND SUBJECTS Geriatric patients (70 + years and at nutritional risk) at discharge. INTERVENTIONS Participants were randomly allocated to receive discharge Liaison-Team vs. discharge Liaison-Team in cooperation with a dietician. The dietician performed a total of three home visits with the aim of developing and implementing an individual nutritional care plan. The first visit took place at the day of discharge together with the discharge Liaison-Team while the remaining visits took place approximately three and eight weeks after discharge and were performed by a dietician alone. MAIN MEASURES Nutritional status (weight, and dietary intake), muscle strength (hand grip strength, chair-stand), functional status (mobility, and activities of daily living), quality of life, use of social services, re-/hospitalization and mortality. RESULTS Seventy-one patients were included (34 in the intervention group), and 63 (89%) completed the second data collection after 12 weeks (31 in the intervention group). Odds ratios for hospitalization and mortality 6 months after discharge were 0.367 (0.129; 1.042) and 0.323 (0.060; 1.724). Nutritional status improved and some positive tendencies in favour of the intervention group were observed for patient relevant outcomes, i.e. activities of daily living, and quality of life. Almost 100% of the intervention group received three home visits by a dietician. CONCLUSION Adding a dietician to the discharge Liaison-Team after discharge of geriatric patients can improve nutritional status and may reduce the number of times hospitalized within 6 months. A larger study is necessary to see a significant effect on other patient relevant outcomes.
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10.
Muscle function in aged women in response to a water-based exercises program and progressive resistance training.
Bento, PC, Rodacki, AL
Geriatrics & gerontology international. 2015;(11):1193-200
Abstract
AIM: The purpose of the present study was to determine the effects of a water-based exercise program on muscle function compared with regular high-intensity resistance training. METHODS Older women (n = 87) were recruited from the local community. The inclusion criteria were, to be aged 60 years or older, able to walk and able to carry out daily living activities independently. Participants were randomly assigned to one of the following groups: water-based exercises (WBG), resistance training (RTG) or control (CG). The experimental groups carried out 12 weeks of an excise program performed on water or on land. The dynamic strength, the isometric peak, and rate of torque development for the lower limbs were assessed before and after interventions. RESULTS The water-based program provided a similar improvement in dynamic strength in comparison with resistance training. The isometric peak torque increased around the hip and ankle joints in the water-based group, and around the knee joint in the resistance-training group (P < 0.05). The rate of torque development increased only in the water-based group around the hip extensors muscles (P < 0.05). CONCLUSIONS Water-based programs constitute an attractive alternative to promote relevant strength gains using moderate loads and fast speed movements, which were also effective to improve the capacity to generate fast torques.