Higher effort, rather than higher load, for resistance exercise‐induced activation of muscle fibres

Grgić, Jozo; Schöenfeld, Brad J.

doi:10.1113/jp278627

Cited by 4 publications

(3 citation statements)

References 9 publications

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“…Of interest, the latest evidence on strength training support that using low loads, low volume and not-to-failure repetitions produce considerable improvements in maximal dynamic strength, power output and muscle hypertrophy while preventing typical discomfort, fatigue or stiffness after traditional high-demanding training [ 95 , 96 , 97 ]. This is important given that people with post-COVID-19 syndrome are expected to be reluctant to engage in exercise due to fatigue, deconditioning and low tolerance to exercise intensity.…”

Section: The Potential Role Of Exercise In Post-covid-19 Syndromementioning

confidence: 99%

Post-COVID-19 Syndrome and the Potential Benefits of Exercise

Jimeno-Almazán

Pallarés

Buendía-Romero

et al. 2021

IJERPH

263

163

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The coronavirus disease (COVID-19), caused by severe acute respiratory syndrome-coronavirus-2 (SARS-CoV-2) infection, is leading to unknown and unusual health conditions that are challenging to manage. Post-COVID-19 syndrome is one of those challenges, having become increasingly common as the pandemic evolves. The latest estimates suggest that 10 to 20% of the SARS-CoV-2 patients who undergo an acute symptomatic phase are experiencing effects of the disease beyond 12 weeks after diagnosis. Although research is beginning to examine this new condition, there are still serious concerns about the diagnostic identification, which limits the best therapeutic approach. Exercise programs and physical activity levels are well-known modulators of the clinical manifestations and prognosis in many chronic diseases. This narrative review summarizes the up-to-date evidence on post-COVID-19 syndrome to contribute to a better knowledge of the disease and explains how regular exercise may improve many of these symptoms and could reduce the long-term effects of COVID-19.

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Section: The Potential Role Of Exercise In Post-covid-19 Syndromementioning

confidence: 99%

Post-COVID-19 Syndrome and the Potential Benefits of Exercise

Jimeno-Almazán

Pallarés

Buendía-Romero

et al. 2021

IJERPH

263

163

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“…To maximize the benefits of lower load training, substantial effort is required, which can lead to high levels of discomfort [ 54 ]. It is important to make individuals aware of this outcome and differentiate between effort and discomfort, and discrepancies in the literature may be attributed to these factors.…”

Section: Main Textmentioning

confidence: 99%

Physiological Responses and Adaptations to Lower Load Resistance Training: Implications for Health and Performance

et al. 2023

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Resistance training is a method of enhancing strength, gait speed, mobility, and health. However, the external load required to induce these benefits is a contentious issue. A growing body of evidence suggests that when lower load resistance training [i.e., loads < 50% of one-repetition maximum (1RM)] is completed within close proximity to concentric failure, it can serve as an effective alternative to traditional higher load (i.e., loads > 70% of 1RM) training and in many cases can promote similar or even superior physiological adaptations. Such findings are important given that confidence with external loads and access to training facilities and equipment are commonly cited barriers to regular resistance training. Here, we review some of the mechanisms and physiological changes in response to lower load resistance training. We also consider the evidence for applying lower loads for those at risk of cardiovascular and metabolic diseases and those with reduced mobility. Finally, we provide practical recommendations, specifically that to maximize the benefits of lower load resistance training, high levels of effort and training in close proximity to concentric failure are required. Additionally, using lower loads 2–3 times per week with 3–4 sets per exercise, and loads no lower than 30% of 1RM can enhance muscle hypertrophy and strength adaptations. Consequently, implementing lower load resistance training can be a beneficial and viable resistance training method for a wide range of fitness- and health-related goals.

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“…It has been observed that velocity loss during the set is highly related with markers of fatigue such as lactate or ammonia [68]. Studies have observed that low velocity loss thresholds (i.e., 10-20% loss from the fastest repetition) can produce similar improvements in physical performance with significantly lower training volume than higher thresholds (i.e., 40% loss or more) [67,69] On the contrary, if the RT goal is to maximize muscle mass, research has shown that lifting close to muscular failure is more adequate [70,71], and it has been observed that high velocity loss thresholds (i.e., 40% or more, which means going closer to failure) would be more appropriate to increase hypertrophy [69].…”

Section: Prescribing and Monitoring Training Loads With Vbtmentioning

confidence: 99%

The Implementation of Velocity-Based Training Paradigm for Team Sports: Framework, Technologies, Practical Recommendations and Challenges

Balsalobre-Fernández

Torres-Ronda

2021

Sports

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While velocity-based training is currently a very popular paradigm to designing and monitoring resistance training programs, its implementation remains a challenge in team sports, where there are still some confusion and misinterpretations of its applications. In addition, in contexts with large squads, it is paramount to understand how to best use movement velocity in different exercises in a useful and time-efficient way. This manuscript aims to provide clarifications on the velocity-based training paradigm, movement velocity tracking technologies, assessment procedures and practical recommendations for its application during resistance training sessions, with the purpose of increasing performance, managing fatigue and preventing injuries. Guidelines to combine velocity metrics with subjective scales to prescribe training loads are presented, as well as methods to estimate 1-Repetition Maximum (1RM) on a daily basis using individual load–velocity profiles. Additionally, monitoring strategies to detect and evaluate changes in performance over time are discussed. Finally, limitations regarding the use of velocity of execution tracking devices and metrics such as “muscle power” are commented upon.

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Higher effort, rather than higher load, for resistance exercise‐induced activation of muscle fibres

Cited by 4 publications

References 9 publications

Post-COVID-19 Syndrome and the Potential Benefits of Exercise

Post-COVID-19 Syndrome and the Potential Benefits of Exercise

Physiological Responses and Adaptations to Lower Load Resistance Training: Implications for Health and Performance

The Implementation of Velocity-Based Training Paradigm for Team Sports: Framework, Technologies, Practical Recommendations and Challenges

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