Upper-Body Resistance Exercise Reduces Time to Recover After a High-Volume Bench Press Protocol in Resistance-Trained Men

Abstract

Bartolomei, S, Totti, V, Griggio, F, Malerba, C, Ciacci, S, Semprini, G, and Di Michele, R. Upper-body resistance exercise reduces time to recover after a high-volume bench press protocol in resistance-trained men. J Strength Cond Res 35(2S): S180–S187, 2021—The aim of this study was to compare the effects of active and passive strategies on the recovery response after a high-volume bench press protocol. Twenty-five resistance-trained men (mean ± SD: age = 25.8 ± 3.6 years; body mass = 87.1 ± 12.1 kg; and height = 177.4 ± 4.9 cm) performed a high-volume bench press session (8 sets of 10 reps at 70% of 1 repetition maximum). Subsequently, they were randomly assigned to an active recovery (AR) group (n = 11) or to a passive recovery (PR) group (n = 14). Active recovery consisted of light bench press sessions performed 6 hours and 30 hours after the high-volume exercise protocol. Muscle performance (bench throw power [BTP] and isometric bench press [IBP]) and morphology (muscle thickness of pectoralis major [PECMT] and of triceps brachii [TRMT]) were measured before exercise (baseline [BL]), and at 15-minute (15P), 24-hour (24P), and 48-hour (48P) post-exercise. Post-exercise recovery of both maximal strength and power was accelerated in AR compared with PR. Both BTP and IBP were significantly (p < 0.001) reduced at 15P and 24P in PR, whereas changes were significant (p < 0.001) at 15P only in AR. PECMT was still significantly (p = 0.015) altered from BL at 48P in PR, whereas changes were significant (p < 0.001) at 15P only in AR. No significant interactions (p > 0.05) between PR and AR were detected for TRMT and muscle soreness. The present results indicate that AR enhances the recovery rate after high-volume exercise sessions and may be included in resistance training programs to optimize muscle adaptations.

Acute Effects of a High Volume vs. High Intensity Bench Press Protocol on Electromechanical Delay and Muscle Morphology in Recreationally Trained Women

“…This is consistent with previous studies that detected greater modifications in muscle architecture following a HV compared to a HI exercise session for the lower body in trained men [2]. In addition, percentage increases found in the present study in the muscle thickness of pectoral and triceps were close to those detected on the same muscles in resistance trained men following a similar HV bench press protocol (+18.3% and +15.2%, for PEC MT and TR MT, respectively) [23]. Acute responses in muscle thickness are due to the metabolic stress induced by the HV protocol that result in reactive hyperemia and vasodilation [19].…”

A Comparison between High and Low Cuff Pressures on Muscle Oxygen Saturation and Recovery Responses Following Blood-Flow Restriction Resistance Exercise

“…The similar pattern of muscle soreness, maximal strength and architecture between the two trials also confirms that cuff pressure may not be able to influence the post-exercise recovery response. In addition, the levels of muscle soreness detected in the present study were similar compared to those measured following high-volume regular resistance exercises for the upper [ 29 ] and the lower body muscles [ 30 ].…”

A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men

“…According to McLester et al (25), limited training volume per muscle group for each workout and high training frequencies may promote explosive intent for each repetition and encourage neural activation. Moreover, several low-volume exercises for the same muscle groups performed in subsequent days may paradoxically speed the recovery process, reducing muscle inflammation and swelling (3). Reductions in muscle inflammation and accelerations in the recovery rate may be appropriate to maximize neural adaptations and enhance training intensity.…”

“…An isometric bench press (ISOBP) assessment, as previously described by Bartolomei et al (3), was performed using a power rack that permitted fixation of the bar. The bench was positioned over a force plate (Kistler 9260, 500 Hz; Kistler A.G., Winterthur, Switzerland).…”