Diversity of Strength Training Methods

Lin, Jenqdong; Chen, Tinghao

doi:10.1519/ssc.0b013e31822f73ea

Cited by 16 publications

(14 citation statements)

References 22 publications

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“…Therefore, based on the evidence available to date, it is not possible to conclude that high volume of sets offers significantly better results than low volume of sets for UBMH, and vice versa. There is, moreover, little evidence to support higher set volume recommendations advocated by some authors (up to 20 sets) (Lin & Chen, ) and the RT routines followed by well‐trained persons and bodybuilders (up to 49 sets). As lack of time is the main reason of people not exercising (Gomez‐Lopez et al ., ), the findings described in this current opinion paper are important as they support a time‐efficient approach to RT and render RT practically feasible.…”

Section: Discussionmentioning

confidence: 99%

Effect of resistance training set volume on upper body muscle hypertrophy: are more sets really better than less?

Teixeira

Motoyama

Azevedo

et al. 2017

Clin Physio Funct Imaging

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The analysis suggests that, statistically, high set volumes (≥3) are not significantly better than low set volumes (<3) in regard to UBMH in untrained subjects. For trained subjects, the literature is lacking in well-designed studies comparing low and high training volumes, as well as analysing upper and lower body muscles separately. Therefore, it is not possible to conclude that high volume of sets offers better results than low volume of sets for UBMH, and vice versa.

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Section: Discussionmentioning

confidence: 99%

Effect of resistance training set volume on upper body muscle hypertrophy: are more sets really better than less?

Teixeira

Motoyama

Azevedo

et al. 2017

Clin Physio Funct Imaging

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“…On the other hand, the effects observed in force and total volume load of the present study cannot be only attributed to neural adjustments, as shown by IEMG and median frequency. For hypertrophy-type sessions (H) were studied using 3 to 5 sets, ~10 repetitions maximal or 70 to 80% 1RM, and rest intervals of 90 seconds to 3 minutes [1][2][3][4]24] . The reduction of ~24% on peak force after a H session is in accordance with previous studies (~16 to 48%) [5,6,22,23] .…”

Section: Discussionmentioning

confidence: 99%

“…Despite the current RT scientific literature which has already classified protocols as strength (S), power (P), or hypertrophy (H) [1][2][3][4] , recent reports have questioned these divisions based on acute responses of the neuromuscular and metabolic systems [5,6] . Nicholson et al., [5] tested the acute biochemical and neuromuscular responses of S and H sessions via a S (4 x 6 repetitions at 85% of 1RM, with 5-minute rest), a H (4 x 10 repetitions at 70% of 1RM, with 90-second rest), and control.…”

Section: Introductionmentioning

confidence: 99%

Acute neuromuscular and metabolic responses to upper body strength, power, and hypertrophy protocols in resistance trained men

Corrêa¹,

Lopes²,

Paulodetto³

et al. 2017

Int. J. Sport Exc. Health Res.

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Aim: The purpose of this study was to compare the acute neuromuscular and metabolic responses between strength (S), hypertrophy (H), and power (P) resistance training protocols in the elbow flexors. Methods: Fourteen resistance trained men (age: 25 ± 4 years, body mass: 79.5 ± 9 kg, height: 177 ± 4cm) volunteered to participate. They attended four sessions separated by at least one week. On the first session, they performed a one repetition maximum (1RM) test for the standing barbell curl exercise. On the following three sessions, the training protocols were randomized to either a S (11 sets of 3 repetitions, 90% 1RM, 5-minute rest), H (4 sets of 10 repetitions, 75% 1RM, 90-second rest), or P (8 sets of 6 repetitions, 30% 1RM, 3-minute rest). Peak force (PF) and biceps brachii muscle activity (EMG) were quantified before and after each session via maximal voluntary isometric contraction of the elbow flexors. Blood samples were taken before and at 0, 3, 5, 10, 15 and 30 minutes after each session to measure the concentration of blood lactate (BL). Results: Higher total volume load (VL) in the S protocol compared to H (577.5±142.2 vs 568.5±133.3, P=0.03, respectively), and S compared to P (577.5±142.2 vs 294.8±67.5, P=0.001, respectively). Additionally, H showed higher VL compared to P (P=0.001). Conclusion: This study showed that the equated load between muscular strength and hypertrophy protocols compromised the neuromuscular and metabolic performance after single-joint exercise for upper limbs.

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“…Entretanto, tais recomendações baseiam-se na premissa de que grupos musculares não sinérgicos sejam treinados (sessões para o corpo todo) 3,5,9-12 . Em programas de musculação onde o principal objetivo é a hipertrofia/força máxima, um elevado volume associado à alta intensidade devem ser realizados para cada grupamento muscular 6,[13][14][15] , portanto, sessões direcionadas para grupos musculares sinérgicos (rotinas divididas) dentro na semana (microciclo) são sugeridas 2,[6][7][8][12][13][14]16,17 . Dentre tais estratégias de ordem de exercícios, duas são as mais utilizadas na musculação, a pré-exaustão que consiste na realização de um exercício isolado seguido por um multiarticular e o tradicional, onde se realiza a ordem inversa 5,11,[16][17][18][19] .…”

Section: Introductionunclassified

Efeito Agudo Da Ordem De Exercícios Tradicional E Pré-Exaustão No Treinamento De Força

Soares

Gomes

Paulodetto

et al. 2016

Rev Bras Med Esporte

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RESUMOIntrodução: Diferentes ordens no sequenciamento dos exercícios na musculação podem afetar o desempenho neuromuscular. Objetivo: Investigar o efeito da ordem dos exercícios de musculação (pré-exaustão, (PE) e tradicional, (TR) sobre o desempenho e atividade muscular de peitoral maior (PM) e tríceps braquial (TB) durante a realização dos exercícios de supino reto (SR) e tríceps na polia (TP). Métodos: A amostra foi composta de 14 homens treinados (idade: 25±4 anos, estatura: 175±4 cm, massa: 80±11 kg). O experimento foi conduzido em duas sessões. Na primeira, foi realizada a familiarização e determinação de 10 repetições máximas (RM) nos exercícios SR e TP. A segunda foi dividida em duas fases. A primeira fase avaliou o desempenho dos exercícios isoladamente, considerado o controle (CON). A segunda fase, avaliou duas diferentes ordens de exercícios: pré-exaustão, PE (TP e SR) e tradicional, TRAD (SR e TP). Foram avaliados o desempenho e a atividade muscular do PM e TB. One-way ANOVA foi utilizada para comparar as condições. ANOVA (2x3) de medidas repetidas foi utilizada para comparar a atividade muscular. Resultados: Os resultados demonstraram um menor número de RM no TP na condição TRAD em comparação com CON e PE. Foi observado um menor número de RM no exercício SR na condição PE em comparação com CON e TRAD. Quanto à atividade muscular avaliada pela eletromiografia integrada não foram observadas diferenças significantes para PM e TB durante a realização dos exercícios em todas as condições. Conclusão: Conclui-se que em ambas as estratégias o número de RM realizadas no segundo exercício foi reduzida, entretanto não foram observadas alterações na ativação dos músculos principais de cada exercício.Descritores: eletromiografia, força muscular, treinamento de força. : pre-exhaustion, PE (TE and BP) and traditional, TRAD (BP and TE). ABSTRACT Introduction: Different orders in exercise sequences during resistance training can affect neuromuscular performance. Objective: To investigate the effect of resistance training exercises (pre-exhaustion and traditional) on the performance and muscle activity of pectoralis major (PM) and triceps brachii (TB) during execution of bench press (BP) and triceps extension (TE) exercises. Methods: The sample was composed by 14 trained men (age: 25±4 years, height: 175±4 cm, weight: 80±11 kg). The experiment was carried out in two sessions. In the first, familiarization and determination of 10 repetition maximum (RM) of BP and TE exercises were carried out. The second was divided in two phases. The first evaluated exercise performance separately (control condition, CON). The second evaluated two different exercise orders

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Diversity of Strength Training Methods

Cited by 16 publications

References 22 publications

Effect of resistance training set volume on upper body muscle hypertrophy: are more sets really better than less?

Effect of resistance training set volume on upper body muscle hypertrophy: are more sets really better than less?

Acute neuromuscular and metabolic responses to upper body strength, power, and hypertrophy protocols in resistance trained men

Efeito Agudo Da Ordem De Exercícios Tradicional E Pré-Exaustão No Treinamento De Força

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