Lighter-Load Exercise Produces Greater Acute- and Prolonged-Fatigue in Exercised and Non-Exercised Limbs

Farrow, Joshua; Steele, James; Behm, David G.; Skivington, Martin; Fisher, James

doi:10.1080/02701367.2020.1734521

Cited by 9 publications

(7 citation statements)

References 43 publications

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“…After 9-weeks, muscle thickness measurements using ultrasound at the vastus lateralis, vastus medialis, and rectus femoris showed significant but similar increases for pre-ex-haustion and traditional training methods. It is worth noting that pre-exhaustion using an initial load of 20% 1RM performed to momentary failure is not a typical load for pre-exhaustion training and would likely induce significant discomfort (201) and fatigue (202). As such, and likely as a result of this fatigue from the knee extension exercise, total training volume was significantly lower for the pre-exhaustion group compared to the traditional training group for the final 4 weeks of the intervention.…”

Section: Evidence From the Literaturementioning

confidence: 98%

Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA

Schöenfeld

Fisher

Grgić

et al. 2021

Int'l Journal of Strength & Conditioning

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Hypertrophy can be operationally defined as an increase in the axial cross-sectional area of a muscle fiber or whole muscle, and is due to increases in the size of pre-existing muscle fibers. Hypertrophy is a desired outcome in many sports. For some athletes, muscular bulk and, conceivably, the accompanying increase in strength/power, are desirable attributes for optimal performance. Moreover, bodybuilders and other physique athletes are judged in part on their muscular size, with placings predicated on the overall magnitude of lean mass. In some cases, even relatively small improvements in hypertrophy might be the difference between winning and losing in competition for these athletes. This position stand of leading experts in the field synthesizes the current body of research to provide guidelines for maximizing skeletal muscle hypertrophy in an athletic population. The recommendations represent a consensus of a consortium of experts in the field, based on the best available current evidence. Specific sections of the paper are devoted to elucidating the constructs of hypertrophy, reconciliation of acute vs long-term evidence, and the relationship between strength and hypertrophy to provide context to our recommendations.

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Section: Evidence From the Literaturementioning

confidence: 98%

Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA

Schöenfeld

Fisher

Grgić

et al. 2021

Int'l Journal of Strength & Conditioning

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“…The authors suggested that the difference in voluntary activation likely resulted from a reduced descending drive and excitability of the motor neuron pool at spinal sources for the low-force contraction. The finding that low-load training elicited greater central fatigue than a high-load condition was also illustrated by Farrow et al, who compared the fatigue responses to lowand high-load dynamic knee extension exercise (40% and 80% MVC, respectively) to momentary failure in both an exercised and non-exercised limb [90]. It was demonstrated that low-load exercise induced greater fatigue in both exercised and non-exercised limbs compared with the high-load group.…”

Section: Central Mechanisms Of Fatiguementioning

confidence: 71%

“…A presence of greater fatigue found in the non-exercised leg indicates that central mechanisms predominately mediated the exercise-induced fatigue produced by low-load exercise. The authors suggested that performing low-load training accompanied with a longer time under load likely resulted in greater acto-myosin cross-bridge cycling and a greater accumulation of metabolites, leading to a greater influence of group III/IV afferent motor unit firing rates and the need for greater central motor command [90].…”

Section: Central Mechanisms Of Fatiguementioning

confidence: 99%

Is there Evidence for the Suggestion that Fatigue Accumulates Following Resistance Exercise?

et al. 2021

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It has been suggested that improper post-exercise recovery or improper sequence of training may result in an 'accumulation' of fatigue. Despite this suggestion, there is a lack of clarity regarding which physiological mechanisms may be proposed to contribute to fatigue accumulation. The present paper explores the time course of the changes in various fatigue-related measures in order to understand how they may accumulate or lessen over time following an exercise bout or in the context of an exercise program. Regarding peripheral fatigue, the depletion of energy substrates and accumulation of metabolic byproducts has been demonstrated to occur following an acute bout of resistance training; however, peripheral accumulation and depletion appear unlikely candidates to accumulate over time. A number of mechanisms may contribute to the development of central fatigue, postulating the need for prolonged periods of recovery; however, a time course is difficult to determine and is dependent on which measurement is examined. In addition, it has not been demonstrated that central fatigue measures accumulate over time. A potential candidate that may be interpreted as accumulated fatigue is muscle damage, which shares similar characteristics (i.e., prolonged strength loss). Due to the delayed appearance of muscle damage, it may be interpreted as accumulated fatigue. Overall, evidence for the presence of fatigue accumulation with resistance training is equivocal, making it difficult to draw the conclusion that fatigue accumulates. Considerable work remains as to whether fatigue can accumulate over time. Future studies are warranted to elucidate potential mechanisms underlying the concept of fatigue accumulation.

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“…Isolation/auxiliary exercises often have less complexity, enable greater focus on exercising closer to failure, have a lower burden on other muscle groups, and reduce the need for a spotter. Alternatively, higher relative loads may be preferential for improving strength or to mitigate fatigue or feelings of discomfort [ 56 ].…”

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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Lighter-Load Exercise Produces Greater Acute- and Prolonged-Fatigue in Exercised and Non-Exercised Limbs

Cited by 9 publications

References 43 publications

Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA

Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA

Is there Evidence for the Suggestion that Fatigue Accumulates Following Resistance Exercise?

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

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