Evidence-Based Resistance Training Recommendations

Fisher, James; Steele, James; Bruce-Low, Stewart; Smith, Dave

doi:10.2478/v10036-011-0025-x

Cited by 150 publications

(187 citation statements)

References 149 publications

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“…Although this strategy does describe the intensity of the load used, the overall intensity associated with a resistance training session is a far more complex construct. Fisher et al [12] argue that the truest definition of 'intensity' for resistance exercise sets relates the level of effort applied, irrespective of the weight lifted. 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.…”

Section: Resistance Training Monitoring Theorymentioning

confidence: 99%

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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Section: Resistance Training Monitoring Theorymentioning

confidence: 99%

Training Monitoring for Resistance Exercise: Theory and Applications

et al. 2016

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“…Previously authors (e.g. Carpinelli et al 2004;Fisher et al 2011) have suggested this amendment but apparently the efforts to change this paradigm have not been widely enough accepted. Perhaps authors, editorial boards, reviewers and readers, as well as members and coordinators of associations such as the American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA) and other scientists might consider the accuracy and use of this terminology in the future.…”

Section: Repetition Durationmentioning

confidence: 99%

Attempting to better define “intensity” for muscular performance: is it all wasted effort?

Fisher

Smith

2012

Eur J Appl Physiol

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“…Esse processo, definido como o desenvolvimento estruturado e sequencial de fases de treinamento 2 propicia adaptações orgânicas específicas na otimização da função neuromuscular 3,4 .…”

Section: Introductionunclassified

Efeito Da Manipulação Do Sistema De Treinamento Tri-Set Sobre O Desempenho Humano

Schuindt¹,

Souza²,

Hort³

et al. 2016

J Physical Edu

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RESUMOO objetivo do presente estudo foi analisar o efeito da manipulação do sistema de treinamento tri-set sobre o desempenho humano. Seis homens (23,00 ± 4,24 anos; 17,37 ± 1,39 % gordura corporal) treinados foram submetidos a quatro sessões experimentais realizadas, de forma contrabalançada e randomizada. Verificou-se um maior número de repetições apenas na SEQQB (p<0,038). Entretanto, os exercícios quando considerados isoladamente apresentaram diferenças significativas entre as sequências, com valores superiores nos exercícios supino reto na SEQPA (p<0,001); crucifixo quebrado na SEQPB (p<0,009); agachamento na SEQQA (p<0,001); levantamento terra e cadeira extensora na SEQQB (p<0,027 e p<0,002, respectivamente). A percepção subjetiva de esforço (CR-Borg-10) apresentou diferença significativa apenas na SEQQB (p<0,026). Os resultados sugerem que, nos tri-sets, com envolvimento de membros superiores e inferiores, o maior número de repetições é alcançado quando o exercício, mono ou multiarticular, é realizado no início de cada sequência. Palavras-chave: Treinamento de resistência. Esforço físico. Desempenho atlético. ABSTRACTThe aim of this study was to analyze the effect of manipulation of the tri-set training system on the human performance. Six trained men (23.00 ± 4,24 years; 17.37 ± 1.39 % body fat) underwent four experimental sessions, in a balanced and randomized. A higther number of repetitions were observed only in SEQQB (p<0.038). However, when considered in isolation exercises showed significant differences between the sequences, with superior values in exercises bench press in SEQPA (p<0.001); flat dumbbell flys in SEQPB (p<0.009); squat in SEQQA (p<0.001); dead lift and leg extension in SEQQB (p<0.027 and p<0.002, respectively). The rate of perceived effort (CR-Borg-10) showed a significant difference only in SEQQB (p<0.026). The results suggest that in the tri-sets, with the involving of upper and lower limbs, the higher number of repetitions occur when the exercise, single or multiple-joint, is performed at the beginning of each sequences. Keywords: Resistence training. Physical exertion. Athletic performance. IntroduçãoO Colégio Americano de Medicina do Esporte recomenda que os adultos incluam o treinamento de força como parte de um programa de atividade física e o mesmo deve ser estruturado utilizando-se da periodização 1 . Esse processo, definido como o desenvolvimento estruturado e sequencial de fases de treinamento 2 propicia adaptações orgânicas específicas na otimização da função neuromuscular 3,4 .Os métodos e sistemas de treinamento de força são utilizados para se atingir as referidas adaptações orgânicas, mas não é claro na literatura a superioridade de um método/sistema em relação ao outro. A diferença entre esses está na forma como as variáveis agudas do treinamento (intensidade, volume, período de descanso entre os grupos de repetições -séries, entre os exercícios e a ordem dos exercícios) são dispostas 5 . Adicionalmente, informações consistentes sobre a importância da ordem dos exerc...

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Evidence-Based Resistance Training Recommendations

Cited by 150 publications

References 149 publications

Training Monitoring for Resistance Exercise: Theory and Applications

Training Monitoring for Resistance Exercise: Theory and Applications

Attempting to better define “intensity” for muscular performance: is it all wasted effort?

Efeito Da Manipulação Do Sistema De Treinamento Tri-Set Sobre O Desempenho Humano

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