Acute Effects of the New Method Sarcoplasma Stimulating Training Versus Traditional Resistance Training on Total Training Volume, Lactate and Muscle Thickness

Abstract

Background: Trained subjects have difficulty in achieving continued results following years of training, and the manipulation of training variables through advanced resistance training (RT) methods is widely recommended to break through plateaus. Objective: The purpose of the present study was to compare the acute effects of traditional RT (TRT) versus two types of sarcoplasma stimulating training (SST) methods on total training volume (TTV), lactate, and muscle thickness (MT). Methods: Twelve trained males (20.75 ± 2.3 years; 1.76 ± 0.14 meters; body mass = 79.41 ± 4.6 kg; RT experience = 4.1 ± 1.8 years) completed three RT protocols in a randomly sequenced order: TRT, SST contraction type (SST-CT), or SST rest interval variable (SST-RIV) with 7 days between trials in arm curl (elbow flexors) and triceps pulley extension (elbow extensors) performed on the same day. Results: The SST groups displayed greater acute biceps and triceps brachii (TB) MT versus the TRT session, with no difference in lactate levels between them. The SST-CT resulted in greater biceps and TB MT versus the SST-RIV session. The TTV was greater for the TRT session versus the SST sessions, except in the case of the elbow flexors (no difference was observed between TRT and SST-CT), and higher for the SST-CT versus the SST-RIV. Conclusion: Trained subjects may benefit from using the SST method as this method may offer a superior MT stimulus and reduced training time, even with a lower TTV.

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

“…The next step is to reduce the external load by 20% and perform an additional set with a 4/0/1/0 tempo; following a 20 s rest interval, 20% of the external load is reduced again, and a set with 4/0/1/0 tempo is completed to volitional fatigue. In the last set, the load is further decreased by 20% and after its completion, following a 20 s rest interval, a static hold is performed (e.g., at 90 • of elbow flexion) to volitional fatigue [53]. Another SST variation refers to the performance of eight sets of exercises at 70−80% 1RM to volitional fatigue with programmed rest intervals between subsequent sets (45,30,15,5,5,15,30, and 45 s) without reducing the load [53].…”

“…Another SST variation refers to the performance of eight sets of exercises at 70−80% 1RM to volitional fatigue with programmed rest intervals between subsequent sets (45,30,15,5,5,15,30, and 45 s) without reducing the load [53]. Similarly, to drop sets, the main aim of SST is to induce high metabolic stress [53]. Recently, de Almeida et al [53] demonstrated that SST resulted in greater acute biceps brachii and triceps brachii muscle thickness when compared to a traditional set scheme in trained subjects, even when total training volume was higher in a traditional set scheme RT.…”

“…Similarly, to drop sets, the main aim of SST is to induce high metabolic stress [53]. Recently, de Almeida et al [53] demonstrated that SST resulted in greater acute biceps brachii and triceps brachii muscle thickness when compared to a traditional set scheme in trained subjects, even when total training volume was higher in a traditional set scheme RT.…”

“…Evidence suggests the beneficial effects of both drop sets and SST in acute increases in triceps brachii muscle thickness [53] in both amateur and well-trained subjects, even with lower training volume versus a traditional set scheme RT. However, studies that have investigated the chronic effects of drop sets did not show a superior hypertrophy response when compared with traditional sets [52,54].…”

Pre-stretching of the Hamstrings Before Squatting Acutely Increases Biceps Femoris Thickness Without Impairing Exercise Performance

“…Another common measure, surface EMG, is a non-invasive tool used to evaluate muscle activation ( Gabriel et al, 2006 ). Finally, B-mode ultrasound is a validated method for measuring MT, which is correlated with muscle cross-sectional area, a hypertrophy parameter ( Ema et al, 2013 ; Timmins et al, 2016 ), as well as acutely assessing skeletal muscle cell swelling in response to a RT bout ( de Almeida et al, 2019 ). Intriguingly, a recent study by Hirono et al (2020) found that acute measures of muscle cell swelling were positively correlated with chronic increases in muscle hypertrophy.…”