Are Trainees Lifting Heavy Enough? Self-Selected Loads in Resistance Exercise: A Scoping Review and Exploratory Meta-analysis

Steele, James; Malleron, Tomer; Har-Nir, Itai; Androulakis-Korakakis, Patroklos; Wolf, Milo; Fisher, James; Halperin, Israel

doi:10.1007/s40279-022-01717-9

Cited by 8 publications

(4 citation statements)

References 62 publications

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“…While the amount of strength training per week of our study sample was in line with the recommendations from the WHO (7), we could not detect meaningful changes in body composition and strength capacity. Based on these observations and the findings from previous studies on the influence of training supervision on strength development and body composition (45), as well as the results on the assessment of personal performance and the choice of training intensity (29), the literature suggests that the clearest predictor of an improvement in strength ability and body composition is systematic strength training. Protein intake presumably only plays a subordinate role here, provided the RDA recommendations are adhered to.…”

Section: Discussionmentioning

confidence: 79%

“…The reduction in FM was only small to negligible. An exploratory meta-analysis suggests that the self-selecting of training loads differs substantially from the actual percentage of the 1RM ( 29 ). It can be hypothesized that the training stimuli were too low, to adequately stimuli muscle growth.…”

Section: Discussionmentioning

confidence: 99%

“…Before the study exercise were assessed by frequency per week and it was mandatory to not alter these exercise habits. Because of that, no supervision during the exercise sessions was provided, with the reasoning that this could alter exercise habits ( 29 ). The study was approved by the local ethic committee of the German Sport University Cologne, Germany (143/2023) and complied with the Declaration of Helsinki.…”

Section: Methodsmentioning

confidence: 99%

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Is there a beneficial effect of a high-protein diet on body composition and strength capacity in physical active middle-aged individuals?—An eight-week randomized controlled trial

Schalla,

Frommelt,

Geisler

et al. 2024

Front. Sports Act. Living

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IntroductionDemographic changes are resulting in a continual increase in the proportion of individuals over 65 years old. Simultaneously, muscle mass (MM) tends to decrease with age, with a decline noticeable from the middle of the fourth decade of life. While physical activity is considered a modulator for maintaining MM, the interaction with nutrient uptake, especially protein intake, is getting more into focus. Due to a lack of data on the effect of a high-protein diet on middle-aged individuals (40–65 years), this study aimed to investigate the influence of a high-protein diet in middle-aged physically active persons on body composition and performance.MethodsUsing stratified randomization, participants were allocated to either a high-protein group (>2.3 g/kg FFM/day) (n = 12, age = 57.83 ± 7.74 years, height = 170.42 cm ± 11.04 cm, BMI = 30.26 ± 4.46, MM = 31.71 ± 6.89 kg) or a control group (<2.3 g/kg/FFM/day) (n = 14, age = 58.21 ± 6.44 years, height = 170.57 cm ± 8.28 cm, BMI = 26.31 ± 5.59, MM = 29.67 ± 8.08 kg). Body composition [fat-free mass (FFM), fat mass (FM), MM] and strength were assessed at baseline (T0), after four weeks (T1) and after eight weeks (T2). Exercise habits were not changed over the entire period and dietary habits were recorded using FDDB Explorer. Statistical analysis was performed using the current version of R and linear mixed models.ResultsNo significant differences in energy intake were found between the groups (p = .974). In macronutrient distribution, a significantly higher consumption of protein was found in the high-protein group (p < .0001, d = 2.22) [140 ± 70 g/day (HPG) vs. 79 ± 40 g/day (CG)]. A trivial reduction in FM over time in both groups (p = .046, d = 0.04, Δt=−.83±1.60kg) was observed. No significant differences were detected in FFM (p = .887) and MM (p = .711). Trivial interaction effects (time*group) were observed for upper (p = .007, d = 0.12, ΔHPG = 4.38 ± 3.25 kg) and lower body strength (p = .0507, d = 0.07, ΔHPG = 3.33 ± 2.36 kg).DiscussionOur results indicate no to only trivial effects of adding a high-protein diet to otherwise physically active middle-aged individuals. Trivial effects could be seen for an increase in muscle strength after this eight-week intervention. However, MM and FFM were not significantly affected. Based on the small effect sizes we observed in our results we do not see a benefit of a high-protein diet on body composition and strength capacity without altering the exercise habits.

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Section: Discussionmentioning

confidence: 79%

Section: Discussionmentioning

confidence: 99%

Section: Methodsmentioning

confidence: 99%

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Is there a beneficial effect of a high-protein diet on body composition and strength capacity in physical active middle-aged individuals?—An eight-week randomized controlled trial

Schalla,

Frommelt,

Geisler

et al. 2024

Front. Sports Act. Living

View full text Add to dashboard Cite

show abstract

“…Moreover, in some of the studies cited in this review, encouragement and supervision occurred within the context of interventions that involved maximal efforts and/or use of maximal or near-maximal resistances (e.g., practicing the strength test). Individuals who undertake resistance exercise unsupervised are unlikely to exercise with maximal or near-maximal resistances [ 27 , 150 ]. This then questions the ecological validity or feasibility of minimal dose programs that involve maximal contractions.…”

Section: Limitations Of Minimal Dose Approachesmentioning

confidence: 99%

Resistance Exercise Minimal Dose Strategies for Increasing Muscle Strength in the General Population: an Overview

Nuzzo,

Pinto,

Kirk

et al. 2024

Sports Med

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Many individuals do not participate in resistance exercise, with perceived lack of time being a key barrier. Minimal dose strategies, which generally reduce weekly exercise volumes to less than recommended guidelines, might improve muscle strength with minimal time investment. However, minimal dose strategies and their effects on muscle strength are still unclear. Here our aims are to define and characterize minimal dose resistance exercise strategies and summarize their effects on muscle strength in individuals who are not currently engaged in resistance exercise. The minimal dose strategies overviewed were: “Weekend Warrior,” single-set resistance exercise, resistance exercise “snacking,” practicing the strength test, and eccentric minimal doses. “Weekend Warrior,” which minimizes training frequency, is resistance exercise performed in one weekly session. Single-set resistance exercise, which minimizes set number and session duration, is one set of multiple exercises performed multiple times per week. “Snacks,” which minimize exercise number and session duration, are brief bouts (few minutes) of resistance exercise performed once or more daily. Practicing the strength test, which minimizes repetition number and session duration, is one maximal repetition performed in one or more sets, multiple days per week. Eccentric minimal doses, which eliminate or minimize concentric phase muscle actions, are low weekly volumes of submaximal or maximal eccentric-only repetitions. All approaches increase muscle strength, and some approaches improve other outcomes of health and fitness. “Weekend Warrior” and single-set resistance exercise are the approaches most strongly supported by current research, while snacking and eccentric minimal doses are emerging concepts with promising results. Public health programs can promote small volumes of resistance exercise as being better for muscle strength than no resistance exercise at all.

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Sex differences in fatiguability during single-joint resistance exercise in a resistance-trained population

Voskuil,

Dudar,

Carr

2024

Eur J Appl Physiol

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Are Trainees Lifting Heavy Enough? Self-Selected Loads in Resistance Exercise: A Scoping Review and Exploratory Meta-analysis

Cited by 8 publications

References 62 publications

Is there a beneficial effect of a high-protein diet on body composition and strength capacity in physical active middle-aged individuals?—An eight-week randomized controlled trial

Is there a beneficial effect of a high-protein diet on body composition and strength capacity in physical active middle-aged individuals?—An eight-week randomized controlled trial

Resistance Exercise Minimal Dose Strategies for Increasing Muscle Strength in the General Population: an Overview

Sex differences in fatiguability during single-joint resistance exercise in a resistance-trained population

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