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 5 9), 24 weekly sets per muscle group (G24, n 5 9), or 32 weekly sets per muscle group (G32, n 5 9). All other RT variables (e.g., exercise performed, exercise order, weekly frequency, range of repetitions, rest interval between sets and exercises, etc.) were maintained constant. The total load lifted was calculated for every RT session to compare the accumulated external training load among experimental groups across the intervention period. Testing was conducted before intervention (pre) and after 8-week (post-8) periods for maximal voluntary muscle strength (1 repetition maximum [1RM] test for bench press and parallel back squat exercises) and muscle thickness (MT) of the biceps brachii, triceps brachii, and vastus lateralis. The major findings were as follows: (a) all RT volumes increased bench press and parallel back squat 1RM and (b) all RT volumes increased the biceps brachii, triceps brachii, and vastus lateralis MT. The magnitude of increase in 1RM and MT of the lower body when training with 32 weekly sets per muscle group was higher than for 16 weekly sets per muscle group. The magnitude of the increase in MT TB was higher when training with 32 weekly sets than for 16 weekly sets.

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) were recruited to participate in this study. The experimental groups were matched according to baseline strength and then randomly assigned to 1 of the 2 experimental groups: SPLIT (n = 9) or TOTAL (n = 9). Prestudy and poststudy testing included 1RM for bench press, parallel back-squat and machine close-grip seated row, as well as an ultrasound analysis of the muscle thickness (MT) of the elbow flexors, triceps brachii, and vastus lateralis. After 8 weeks of training, no significant difference between groups was noted for all 1RM tests (p > 0.05). TOTAL induced a significantly greater increase in MT of the forearm flexors and vastus lateralis (p < 0.05). In conclusion, muscle strength increment is similar regardless of the experimental conditions studied; however, TOTAL may confer a potentially superior hypertrophic effect.

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 muscle group (G1, n = 10), where every muscle group was trained once a week with 16 sets or 2 sessions·wk per muscle group (G2, n = 10), where every muscle group was trained twice a week with 8 sets per session. All other variables were held constant over the 8-week study period. No significant difference between conditions for maximal strength in the back squat or bench press, muscle thickness in the elbow extensors, elbow flexors, or quadriceps femoris, and muscle endurance in the back squat and bench press performed at 60% 1RM was detected. Effect size favored G2 for some outcome measurements, suggesting the potential of a slight benefit to the higher training frequency. In conclusion, both G1 and G2 significantly enhance neuromuscular adaptations, with a similar change noted between experimental conditions.

de Camargo, JBB, Braz, TV, Batista, DR, Germano, MD, Brigatto, FA, and Lopes, CR. Dissociated time course of indirect markers of muscle damage recovery between single-joint and multi-joint exercises in resistance-trained men. J Strength Cond Res 36(8): 2089–2093, 2022—This study compared the time course of indirect markers of muscle damage after multi-joint and single-joint exercises. Ten resistance-trained men (years: 26.9 ± 3.0; total body mass: 83.2 ± 13.8 kg; height: 176 ± 7.0 cm; resistance training [RT] experience: 5.5 ± 2.4 years; RT frequency: 5.3 ± 0.7 sessions; relative squat 1 repetition maximum: 1.4 ± 0.3) performed, in a random order, 5 sets of 8 repetition maximum of the back squat (BS) and knee extension (KE) exercises. Rectus femoris muscle thickness (MTRF), leg circumference (LC), and muscle soreness (MS) were recorded at baseline (pre), 0, 12, 24, and 36 hours after each exercise protocol. There was a significant increase (p < 0.05) in dependent variables at every time point after both the multi-joint and single-joint exercise sessions. However, MTRF and LC were greater at 0 and 36 hours, and MS was greater at 24 and 36 hours after BS when compared with KE (all p < 0.05). This study shows that resistance-trained individuals can experience significant higher levels of indirect markers of muscle damage when performing a multi-joint lower-limb exercise compared with a single one.

Germano, MD, Sindorf, MAG, Crisp, AH, Braz, TV, Brigatto, FA, Nunes, AG, Verlengia, R, Moreno, MA, Aoki, MS, and Lopes, CR. Effect of different recoveries during HIIT sessions on metabolic and cardiorespiratory responses and sprint performance in healthy men. J Strength Cond Res 36(1): 121–129, 2022—The purpose of this study was to investigate how the type (passive and active) and duration (short and long) recovery between maximum sprints affect blood lactate concentration, O2 consumed, the time spent at high percentages of V̇o 2max, and performance. Subjects were randomly assigned to 4 experimental sessions of high-intensity interval training exercise. Each session was performed with a type and duration of the recovery (short passive recovery–2 minutes, long passive recovery [LPR–8 minutes], short active recovery–2 minutes, and long active recovery [LAR–8 minutes]). There were no significant differences in blood lactate concentration between any of the recoveries during the exercise period (p > 0.05). The LAR presented a significantly lower blood lactate value during the postexercise period compared with LPR (p < 0.01). The LPR showed a higher O2 volume consumed in detriment to the active protocols (p < 0.001). There were no significant differences in time spent at all percentages of V̇o 2max between any of the recovery protocols (p > 0.05). The passive recoveries showed a significantly higher effort time compared with the active recoveries (p < 0.001). Different recovery does not affect blood lactate concentration during exercise. All the recoveries permitted reaching and time spent at high percentages of V̇o 2max. Therefore, all the recoveries may be efficient to generate disturbances in the cardiorespiratory system.