Comparison of Early Phase Adaptations for Traditional Strength and Endurance, and Low Velocity Resistance Training Programs in College-Aged Women

Rana, Sharon R.; Chleboun, Gary S.; Gilders, Roger M.; Hagerman, Fredrick C.; Herman, JoAnne; Hikida, Robert S.; Kushnick, Michael R.; Staron, Robert S.; Toma, Kumika

doi:10.1519/jsc.0b013e31815f30e7

Cited by 51 publications

(57 citation statements)

References 15 publications

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“…Subjects were informed that a pause for longer than 3 s after completion of a repetition or a significant loss of form would conclude the test. The total number of repetitions performed served as the measure for absolute muscular endurance [25]. The same load used in pre-testing was used for post-testing to evaluate improvements in absolute muscle endurance after 12 weeks of training.…”

Section: Muscular Strength and Endurancementioning

confidence: 99%

A Comparison of Compound Set and Traditional Set Resistance Training in Women: Changes in Muscle Strength, Endurance, Quantity, and Architecture

Merrigan

Jones

White

2019

J. of SCI. IN SPORT AND EXERCISE

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The purpose of the study was to investigate the effects of using compound sets during a 12-week lower body resistance training program on muscle strength, endurance, hypertrophy, architecture, and soreness. Thirty-one recreationally active females were randomly assigned to one of three groups: traditional sets, compound sets, or control. The training groups performed Smith Machine squat and leg press at matched intensities, volumes, and cumulative rest per session. During compound sets, the squat was performed immediately prior to the leg press, while 1 min rest separated the exercises during traditional sets. A non-exercise control group did not perform resistance training. One-repetition maximum strength, muscle endurance, muscle thickness, cross-sectional area, pennation angle, training session time, and soreness were compared from pre-to post-training (α level < 0.05). Squat and leg press muscle strength and endurance were significantly increased following compound and traditional sets (P < 0.001). Compound and traditional sets were greater than the control group's post-test 1-RM strength and muscle endurance on squat and leg press (P < 0.05). Cross-sectional area and muscle thickness increased after compound and traditional set training from pre-to post-training (P < 0.05). Neither training group had changes to pennation angle. There were no differences between training time per session, as well as subjective soreness at 12 (P > 0.80), 24 (P > 0.50), or 48 (P > 0.30) h post-workout. In conclusion, compound set training, with equated rest, is a method of resistance training that elicits gains similar to traditional sets in young females.

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Section: Muscular Strength and Endurancementioning

confidence: 99%

A Comparison of Compound Set and Traditional Set Resistance Training in Women: Changes in Muscle Strength, Endurance, Quantity, and Architecture

Merrigan

Jones

White

2019

J. of SCI. IN SPORT AND EXERCISE

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“…For the anterior and posterior upper arm, measurements were taken 60 % distal between the lateral epicondyle of the humerus and the acromion process of the scapula; for the vastus lateralis, measurements were taken 50 % between the lateral condyle of the femur and greater trochanter for the quadriceps femoris. Ultrasound has been validated as a good measurement of muscle volume in these muscles [20,21], and has been used in numerous studies to evaluate hypertrophic changes [19,[22][23][24][25].…”

Section: Muscle Thicknessmentioning

confidence: 99%

Effects of Varied Versus Constant Loading Zones on Muscular Adaptations in Trained Men

et al. 2016

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The purpose of this study was to compare the effects of a protocol employing a combination of loading zones vs. one employing a constant medium-repetition loading zone on muscular adaptations in resistance-trained men. 19 trained men (height=176.9±7.0 cm; body mass=83.1±11.8 kg; age=23.3±2.9 years) were randomly assigned to 1 of 2 experimental groups: a constant-rep resistance training (RT) routine (CONSTANT) that trained using 8-12 RM per set, or a varied-rep RT routine (VARIED) that trained with 2-4 RM per set on Day 1, 8-12 RM per set on Day 2, and 20-30 RM on Day 3 for 8 weeks. Results showed that both groups significantly increased markers of muscle strength, muscle thickness, and local muscular endurance, with no differences noted between groups. Effect sizes favored VARIED over CONSTANT condition for elbow flexor thickness (0.72 vs. 0.57), elbow extensor thickness (0.77 vs. 0.48), maximal bench press strength (0.80 vs. 0.57), and upper body muscle endurance (1.91 vs. 1.28). In conclusion, findings indicate that both varied and constant loading approaches can promote significant improvements in muscular adaptations in trained young men.

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“…A purposely slow resistance exercise training session such as used in the present study requires lifting external loads between 25-50% 1 RM [10,12,13,20,24]. In cases where high power, strength, and speed is required, as in sports, athletes need to be able to produce high levels of muscle force and power, and high contraction velocities.…”

Section: Discussionmentioning

confidence: 99%

“…Since traditional resistance exercise produces greater energy expenditure than purposely slow velocity resistance exercise, it may be a more beneficial protocol for body mass control [10]. In a different study, purposely slow velocity resistance exercise with untrained women has been shown to improve muscular strength and muscular endurance, but not to a greater extent than traditional strength training [20]. It has also been reported that slow velocity resistance training resulted in greater strength increases when compared to traditional velocity training, however, different methods of strength testing were used for each group, thus drawing into question the results [23].…”

Section: Introductionmentioning

confidence: 99%

Attenuated Kinetic and Kinematic Properties During Slow Versus Traditional Velocity Resistance Exercise

Dietz¹,

Fry²,

Herda³

et al. 2018

Preprint

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Purposely slow velocity resistance exercise (i.e., 10 s concentric and eccentric phases) is a popular training method, but limits the loads that can be lifted (e.g., <50% 1 RM). This study compared the biomechanical properties of purposely slow velocity (SLOW) and traditional resistance exercise (TRAD) that uses maximal lifting velocities. Healthy resistance-trained men (n=5) performed two testing sessions (barbell squat and bench press) in random-order; a SLOW session (1 set x 10 repetitions at 28% 1 RM, 10 s concentric & eccentric), and a TRAD session (3 x 10 at 70% 1 RM, controlled eccentric and maximal concentric). A force plate and linear position transducer were used to collect kinetic and kinematic data for every repetition of both protocols (α = 0.05). For both exercises, both concentric and eccentric mean force (N) and power (W) for each repetition was greater for TRAD. When the entire training session (squat + bench press) was examined, SLOW exhibited greater time under tension, while TRAD produced greater work (J) and impulse (N·s). Contrary to suggestions in both the lay and scientific literature, purposely slow resistance exercise produced less force, power, and work than traditional velocity resistance exercise.

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Comparison of Early Phase Adaptations for Traditional Strength and Endurance, and Low Velocity Resistance Training Programs in College-Aged Women

Cited by 51 publications

References 15 publications

A Comparison of Compound Set and Traditional Set Resistance Training in Women: Changes in Muscle Strength, Endurance, Quantity, and Architecture

A Comparison of Compound Set and Traditional Set Resistance Training in Women: Changes in Muscle Strength, Endurance, Quantity, and Architecture

Effects of Varied Versus Constant Loading Zones on Muscular Adaptations in Trained Men

Attenuated Kinetic and Kinematic Properties During Slow Versus Traditional Velocity Resistance Exercise

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