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 aim of the present study was to assess the effects of beta-alanine supplementation on muscle strength and thickness. Nineteen resistance-trained men (age: 27.3 ± 5.5 years; height: 178 ± 10 cm; body mass: 83.4 ± 9.7 kg; training experience: 5.9 ± 3.9 years) were allocated to one of the following groups: Beta-alanine (BA) (6.4 g/day of beta-alanine) or Placebo (PLA) (6.4 g/day of maltodextrin). Subjects completed 4 resistance training sessions per week for 8 weeks. The following assessments were performed before and after intervention periods: 1 repetition maximum (1RM) and 60%1RM tests in the bench press (60%1RM BENCH ) and back squat (60%1RM SQUAT ) exercises; muscle thickness assessment of biceps brachialis (MT BB ), triceps brachialis (MT TB ) , and vastus lateralis (MT VL ) by ultrasonography. No significant difference between groups was observed for the absolute increase (pre-post intervention) in the 1RM BENCH (mean difference = 0.8 kg; p = 0.679), 1RM SQUAT (mean difference = 0.1 kg; p = 0.992), MT BB (mean difference = 0.7 mm; p = 0.637), MT TB (mean difference = 1.4 mm; p = 0.282), MT VL (mean difference = 1.6 mm; p = 0.311), 60%1RM BENCH (mean difference = 0.5 repetitions; p = 0.670) and 60%1RM SQUAT (mean difference = 0.7 repetitions; p = 0.690). In conclusion, the 8-week training period induced significant strength and morphological responses. However, the addition of beta-alanine supplementation did not enhance these adaptive outcomes.

Aging is characterized by a progressive decline in function and morphological aspects of biological tissues, with especial regards to cardiovascular and musculoskeletal systems. In this sense, exercise has been shown to strongly counteract these aging-induced detrimental effects. Endurance exercise (EE) has been shown to reduce the rate of decline of factors related to cardiorespiratory fitness. In addition, the adoption of resistance training (RT) may also induce relevant adaptations, especially related to increased muscle strength and power levels, that have shown to positively influence functional aspects as improved balance and reduced risk of falls in the elderly population. Then, the aim of the present study is to briefly review the exercise literature regarding its mechanisms that could potentially present “antiaging” effects.

A prescrição, execução e controle de programas de treinamento são algumas das principais funções do personal trainer (PT). O objetivo do presente estudo foi revisar os efeitos de programas supervisionados versus não supervisionados por PT no treinamento de força. Diante dos desfechos funcionais e morfológicos dos estudos analisados, a atuação do personal trainer na prescrição e execução dos programas de treinamento parece trazer benefícios superiores a programas não orientados. Dessa forma, a atuação do PT, devido a um maior controle das variáveis do treinamento, orientação correta do movimento, além do reforço psicológico no incentivo da tarefa estabelecida, deve ser estimulada a fim de potencializar os benefícios comumente relacionados à prática do exercício de força.