Designing Resistance Training Programmes to Enhance Muscular Fitness

Bird, Stephen P.; Tarpenning, Kyle M.; Marino, Frank E.

doi:10.2165/00007256-200535100-00002

Cited by 431 publications

(408 citation statements)

References 68 publications

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“…amount of work performed in a single session) has a profound effect on resistance training adaptations [63,64]. Low-load BFR training typically entails substantially more repetitions per session than traditional high-load resistance training, owing to the inverse relationship between exercise intensity and the number of repetitions that can be performed in a set.…”

Section: Training Volumementioning

confidence: 99%

“…Importantly, recovery time between sets of BFR exercise should not be structured to ensure force and power output is maintained in subsequent sets, as is common during maximal strength training [63,64,78], but to potentiate targeted physiological responses [23, 79,80]. Similarly, the general consensus is that the restrictive stimulus should be maintained during the inter-set rest periods, to further amplify the degree of metabolic stress.…”

Section: Inter-set Rest Periodsmentioning

confidence: 99%

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Exercise with Blood Flow Restriction: An Updated Evidence-Based Approach for Enhanced Muscular Development

Scott¹,

Loenneke

Slattery³

et al. 2014

Sports Med

269

293

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Key Points• The blood flow restriction (BFR) stimulus should be individualized for each participant. In particular, consideration should be given to the restrictive pressure applied and cuff width used.• BFR elicits the largest increases in muscular development when combined with low-load resistance exercise, though some benefits may be seen using BFR alone during immobilization or combined with low-workload cardiovascular exercise.• For healthy individuals, training adaptations are likely maximized by combining low-load BFR resistance exercise with traditional high-load resistance exercise. 2 AbstractA growing body of evidence supports the use of moderate blood flow restriction (BFR) combined with low-load resistance exercise to enhance hypertrophic and strength responses in skeletal muscle. Research also suggests that BFR during lowworkload aerobic exercise can result in small but significant morphological and strength gains, and BFR alone may attenuate atrophy during periods of unloading.While BFR appears to be beneficial for both clinical and athletic cohorts, there is currently no common consensus amongst scientists and practitioners regarding the best practice for implementing BFR methods. If BFR is not employed appropriately, there is a risk of injury to the participant. It is also important to understand how variations in the cuff application can affect the physiological responses and subsequent adaptation to BFR training. The optimal way to manipulate acute exercise variables, such as exercise type, load, volume, inter-set rest periods and training frequency, must also be considered prior to designing a BFR training program. The purpose of this review is to provide an evidence-based approach to implementing BFR exercise. These guidelines could be useful for practitioners using BFR training in either clinical or athletic settings, or for researchers in the design of future studies investigating BFR exercise.3

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Section: Training Volumementioning

confidence: 99%

Section: Inter-set Rest Periodsmentioning

confidence: 99%

Exercise with Blood Flow Restriction: An Updated Evidence-Based Approach for Enhanced Muscular Development

Scott¹,

Loenneke

Slattery³

et al. 2014

Sports Med

269

293

View full text Add to dashboard Cite

show abstract

“…Therefore, an individual lifting a load to failure will have worked at maximal intensity (for that particular set at least), whether the load is equal to 30% 1RM or 80% 1RM. Furthermore, the intensity of resistance training is strongly related to the repetition velocity, as well as the duration of inter-set recovery periods [5]. To this point, an individual will experience a vastly different training stimulus by lifting moderate-loads of 70% 1RM with maximal velocity (e.g.…”

Section: Resistance Training Monitoring Theorymentioning

confidence: 99%

“…The durations of inter-set rest periods are not accounted for in these equations. The inter-set recovery duration is known to be a primary determinant of the overall intensity of a resistance training session [5], and has a marked effect on physiological responses such as blood lactate concentration [18]. Additionally, measures of volume load do not take into account repetition velocity, which also contributes to the overall intensity of resistance exercise.…”

Section: Volume Loadmentioning

confidence: 99%

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Training Monitoring for Resistance Exercise: Theory and Applications

et al. 2016

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Key Points• To quantify resistance exercise, it is important to understand the numerous factors contributing to the overall intensity of training, rather than simply the relative load being lifted.• Methods to monitor the external volume load, perceptual training intensity, subjective wellness, and physical performance during resistance exercise all appear useful methods for monitoring resistance training.• Strength coaches should identify which monitoring tools are applicable and viable for their athletes, and should take an integrative approach to resistance training monitoring to help inform their practice.3 AbstractResistance exercise is difficult to quantify due to its inherent complexity with numerous training variables contributing to the training dose (type of exercise, load lifted, training volume, inter-set rest periods and repetition velocity). In addition, the intensity of resistance training is often inadequately determined as the relative load lifted (% 1-repetition maximum), which does not account for the effects of inter-set recovery periods, repetition velocity, or the number of repetitions performed in each set at a given load. Methods to calculate the volume load associated with resistance training, as well as the perceived intensity of individual sets and entire training sessions have been shown to provide useful information regarding the actual training stimulus. In addition, questionnaires to subjectively assess how athletes are coping with the stressors of training and portable technologies to quantify performance variables such as concentric velocity may also be valuable. However, while several methods have been proposed to quantify resistance training, there is not yet consensus regarding how these methods can be best implemented and integrated to complement each other. Therefore, the purpose of this review is to provide practical information for strength coaches to highlight effective methods to assess resistance training, and how they can be integrated into a comprehensive monitoring program.4

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