The Effect of Time-Equated Concurrent Training Programs in Resistance-Trained Men.

The purpose of this investigation was to compare the effects of three different concurrent training (CT) programs and a resistance training (RT) program. Twenty-three resistance trained men (age: 24 ± 3 years) were randomized into four groups: concurrent RT and high intensity interval cycling (CTH, n = 6), concurrent RT and moderate intensity continuous cycling (CTM, n = 5), RT and barbell circuit training (RTC, n = 6), or RT only (RT, n = 6). Back squat and bench press strength, quadriceps, and pectoralis muscle thickness, VO2peak, and maximum workload (Wmax, Watts) were assessed. Squat strength gains were meaningful in all groups and comparable among CTH (16.88 kg [95% CrI: 11.15, 22.63]), CTM (25.54 kg [95% CrI: 19.24, 31.96]), RTC (17.5 kg [95% CrI: 11.66, 23.39]), and RT (20.36 kg [95% CrI: 15.29, 25.33]) groups. Bench press strength gains were meaningful in all groups and comparable among CTH (11.86 kg [95% CrI: 8.28, 15.47]), CTM (10.3 kg [95% CrI: 6.49, 14.13]), RTC (4.84 kg [95% CrI: 1.31, 8.47]), and RT (10.16 kg [95% CrI: 7.02, 13.22]) groups. Quadriceps hypertrophy was meaningful in all groups and comparable among CTH (2.29 mm [95% CrI: 0.84, 3.76]), CTM (3.41 mm [95% CrI: 1.88, 4.91]), RTC (2.6 mm [95% CrI: 1.17, 4.05]), and RT (2.83 mm [95% CrI: 1.55, 4.12]) groups. Pectoralis hypertrophy was meaningful in CTH (2.29 mm [95% CrI: -0.52, 5.1]), CTM (5.14 mm [95% CrI: 2.1, 8.15]), and RTC (7.19 mm [95% CrI: 4.26, 10.02]) groups, but not in the RT group (1 mm [95% CrI: -1.59, 3.59]); further, between-group contrasts indicated less pectoralis growth in the RT compared to the RTC group. Regarding cardiovascular outcomes, only the RTH and RTM groups experienced meaningful improvements in either measure (VO2peak or Wmax). These data suggest that the interference effect on maximal strength and hypertrophy can be avoided when the aerobic training is moderate intensity cycling, high intensity cycling, or a novel barbell circuit for ~one hour per week and on non-RT days. However, the barbell circuit failed to elicit meaningful cardiovascular adaptations.

Single-Arm 8-Week Ad Libitum Self-Prepared Paleo Diet Reduces Cardiometabolic Disease Risk Factors in Overweight Adults.

The paleo diet is popular among the general population due to promoted weight loss and disease prevention benefits. We examined the effectiveness of a self-administered paleo diet in improving cardiometabolic disease risk factors. Overweight, physically inactive but otherwise healthy adults (males = 4, females = 3, age 32.7 ± 4.9 years, body mass index [BMI] 29.4 ± 2.4 kg/m2) habitually eating a traditional Western diet (1853.4 ± 441.2 kcal; 34.0% carbohydrate; 41.4% fat; 19.2% protein) completed an ad libitum self-administered paleo diet for 8 weeks. Height, weight, blood pressure, and a fasting blood sample were collected pre- and post-paleo dietary intervention. Blood samples were analyzed for fasting cardiometabolic disease biomarkers-including brain-derived neurotropic factor (BDNF), fibroblast growth factor (FGF) 21, and leptin. After 8 weeks, body mass (-5.3 kg, P = .008), BMI (-1.7 kg/m2, P = .002), serum leptin (-56.2%, P = .012), serum FGF21 (-26.7%, P = .002), and serum BDNF (-25.8%, P = .045) significantly decreased. Systolic and diastolic blood pressure were unchanged following the paleo dietary intervention (P > .05). Average energy intake (-412.6 kcal, P = .016) significantly decreased with the paleo dietary intervention mostly due to a reduction in carbohydrate consumption (-69.2 g; P = .003). An 8-week self-administered paleo dietary intervention was effective in improving cardiometabolic disease risk factors in a healthy, physically inactive overweight adult population.

Impact of resistance training program configuration on the circulating brain-derived neurotrophic factor response.

This study examined the acute and resting changes of brain-derived neurotrophic factor (BDNF) and inteleukin-6 (IL-6) and if changes in these biomarkers were correlated during resistance training (RT). Fifteen men with ≥2 years of RT experience (age: 23 ± 3 years, body mass: 84.4 ± 12.3 kg) participated. Subjects performed RT 3×/week for 6 weeks in either a high-repetition (HR; n = 8) or low-repetition (LR; n = 7) group. Protocols during week 1 were HR - Monday: 4 (sets) × 12 (repetitions) at 60% of 1-repetition maximum, Wednesday: 4 × 10 at 65%, Friday: 5 × 8 at 70%; LR - Monday: 8 × 6 at 75%, Wednesday 9 × 4 at 80%, Friday: 10 × 2 at 85%. Total volume was equated for the 6 weeks but not for individual sessions. Greater volume and intensity were performed in LR versus HR (p < 0.01) on Mondays. Plasma was collected immediately before and after exercise of the Monday session. There were no significant interactions or main effects for BDNF (p > 0.05). There was a moderate between-group effect size (0.57) in favor of LR in week 6, suggesting a potentially greater acute increase in BDNF in LR versus HR. For IL-6, a statistically significant main effect was observed for training (p < 0.0001), showing an acute increase in IL-6 in both weeks (p < 0.01); however, no other 3-way or 2-way interactions existed (p > 0.05). A minimum volume threshold of RT may be needed to induce acute elevations in BDNF. Novelty A minimum RT volume threshold may be needed to elicit BDNF. A close proximity to failure may be needed to elicit BDNF. BDNF and IL-6 did not correlate.

Vigorous exercise mobilizes CD34+ hematopoietic stem cells to peripheral blood via the ß2-adrenergic receptor.

Acute dynamic exercise mobilizes CD34+ hematopoietic stem cells (HSCs) to the bloodstream, potentially serving as an economical adjuvant to boost the collection of HSCs from stem cell transplant donors. The mechanisms responsible for HSC mobilization with exercise are unknown but are likely due to hemodynamic perturbations, endogenous granulocyte-colony stimulating factor (G-CSF), and/or ß2-adrenergic receptor (ß2-AR) signaling. We characterized the temporal response of HSC mobilization and plasma G-CSF following exercise, and determined the impact of in vivo ß-AR blockade on the exercise-induced mobilization of HSCs. Healthy runners (n = 15) completed, in balanced order, two single bouts of steady state treadmill running exercise at moderate (lasting 90-min) or vigorous (lasting 30-min) intensity. A separate cohort of healthy cyclists (n = 12) completed three 30-min cycling ergometer trials at vigorous intensity after ingesting: (i) 10 mg bisoprolol (ß1-AR antagonist); (ii) 80 mg nadolol (ß1 + ß2-AR antagonist); or (iii) placebo, in balanced order with a double-blind design. Blood samples collected before, during (runners only), immediately after, and at several points during exercise recovery were used to determine circulating G-CSF levels (runners only) and enumerate CD34+ HSCs by flow cytometry (runners and cyclists). Steady state vigorous but not moderate intensity exercise mobilized HSCs, increasing the total blood CD34+ count by ∼4.15 ±â€¯1.62 Δcells/µl (+202 ±â€¯92%) compared to resting conditions. Plasma G-CSF increased in response to moderate but not vigorous exercise. Relative to placebo, nadolol and bisoprolol lowered exercising heart rate and blood pressure to comparable levels. The number of CD34+ HSCs increased with exercise after the placebo and bisoprolol trials, but not the nadolol trial, suggesting ß2-AR signaling mediated the mobilization of CD34+ cells [Placebo: 2.10 ±â€¯1.16 (207 ±â€¯69.2%), Bisoprolol 1.66 ±â€¯0.79 (+163 ±â€¯29%), Nadolol: 0.68 ±â€¯0.54 (+143 ±â€¯36%) Δcells/µL]. We conclude that the mobilization of CD34+ HSCs with exercise is not dependent on circulating G-CSF and is likely due to the combined actions of ß2-AR signaling and hemodynamic shear stress.

Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations.

The overarching aim of this study was to compare volume-equated high-repetition daily undulating periodization (DUPHR) versus a low-repetition daily undulating periodization (DUPLR) program for muscle performance. Sixteen college-aged (23 ± 3 years) resistance-trained males were counterbalanced into 2 groups: (i) DUPHR (n = 8), with a weekly training order of 12 repetitions (Day 1), 10 repetitions (Day 2), and 8 repetitions (Day 3); and (ii) DUPLR (n = 8), with a weekly training order of 6 repetitions (Day 1), 4 repetitions (Day 2), and 2 repetitions (Day 3). Both groups trained 3 times/week for 8 weeks on nonconsecutive days, with pre- and post-training testing during weeks 1 and 8. Participants performed only squat and bench press exercises each session. Changes in one-repetition maximum (1RM) strength, muscle thickness (MT), and muscular endurance (ME) were assessed. Both groups significantly increased 1RM strength for both squat and bench press (p < 0.01), and no group differences existed (p > 0.05). Similarly, both groups experienced significant increases in chest, lateral quadriceps distal, and anterior quadriceps MT (p < 0.05), but no change was present in either group for lateral quadriceps mid MT (p < 0.05). No group differences were discovered for changes in MT (p > 0.05). ME did not significantly change in the squat or bench press for either group (p > 0.05); however, for squat ME, a moderate effect size was observed for DUPHR (0.57) versus a trivial effect size for DUPLR (0.17). Our findings suggest that in previously trained males, training volume is a significant contributor to strength and hypertrophy adaptations, which occur independently of specific repetition ranges.

[Not Available]. / Eficacia del entrenamiento diario de una repetición de máximo peso en levantadores de pesas bien entrenados: una serie de casos.

Introducción: el propósito de este estudio fue investigar la eficacia del entrenamiento diario de una repetición máxima (1RM) de la sentadilla en fuerza máxima. Material y método: tres levantadores de peso de competición realizaron la sentadilla durante 37 días consecutivos y se reportan como casos individuales. Participante 1 (P1) (masa corporal = 80,5 kg; edad = 28 años) y participante 3 (P3) (masa corporal = 108,8 kg; edad = 34 años) eran levantadores de fuerza; participante 2 (P2) (masa corporal = 64,1 kg; edad = 19 años) fue un levantador de pesas. Cada participante tenía por lo menos 5 años de experiencia con la posición en sentadilla de formación. Durante los días 1-35, los participantes realizaron una sentadilla de 1RM seguida por 5 conjuntos de volumen de 3 repeticiones al 85% o 2 repeticiones al 90% de la 1RM diario. En el día 36, los participantes realizan solo una serie de 1 repetición al 85% de 1RM del día 1; y el día 37 realizaron un 1RM. Resultados: cambios absolutos y porcentaje para P1 del 1 día al 37: + 5 kg/2,3% y desde el primer día al máximo (1RM era el mayor) + 12,5 kg/5,8%. P2 experimentó un aumento de 13,5 kg/10,8% en 1RM del día 1 al 37 y del día 1 al máximo. P3 demostró un aumento de 21 kg/9,5% del día 1 al 37 y del día 1 al máximo. Los tres participantes exhibieron significativa (p < 0,05) las correlaciones entre el tiempo (días) y 1RM (P1: r = 0,65, P2: r = 0,78, P3: r = 0,48). Conclusión: nuestros resultados sugieren que el entrenamiento diario de 1RM había producido efectivamente cambios significativos en la máxima fuerza en los atletas de fuerza competitiva en un periodo relativamente corto de entrenamiento.

Efficacy of daily one-repetition maximum training in well-trained powerlifters and weightlifters: a case series / Eficacia del entrenamiento diario de una repetición de máximo peso en levantadores de pesas bien entrenados: una serie de casos

Introduction: The purpose of this study was to investigate the efficacy of daily one-repetition maximum (1RM) training of the back squat on maximal strength. Material and methods: Three competitive lifters performed the squat for 37 consecutive days and are reported as individual cases. Participant 1 (P1) (body mass = 80.5 kg; age = 28 yrs.) and participant 3 (P3) (body mass = 108.8 kg; age = 34 yrs.) were powerlifters; participant 2 (P2) (body mass = 64.1 kg; age = 19 yrs.) was a weightlifter. Each participant had at least 5 years of training experience with the squat. During days 1-35, participants performed a 1RM squat followed by 5 volume sets of 3 repetitions at 85% or 2 repetitions at 90% of the daily 1RM. On day-36, participants performed only 1 set of 1 repetition at 85% of day-1 1RM; and a final 1RM was performed on day-37. Results: Absolute and percent changes for P1 from day-1 to day-37 were +5 kg/2.3%, and from day-1 to peak (greatest 1RM of the period) were +12.5 kg/5.8%. P2 experienced a 13.5 kg/10.8% increase in 1RM from both day-1 to day-37 and day-1 to peak. P3 demonstrated a 21.0 kg/9.5% increase from both day-1 to day-37 and day-1 to peak. All 3 participants exhibited significant (p < 0.05) correlations between time (days) and 1RM (P1: r = 0.65, P2: r = 0.78, P3: r = 0.48). Conclusions: Our findings suggest that daily 1RM training effectively produced robust changes in maximal strength in competitive strength athletes in a relatively short training period (AU)

Introducción: el propósito de este estudio fue investigar la eficacia del entrenamiento diario de una repetición máxima (1RM) de la sentadilla en fuerza máxima. Material y método: tres levantadores de peso de competición realizaron la sentadilla durante 37 días consecutivos y se reportan como casos individuales. Participante 1 (P1) (masa corporal = 80,5 kg; edad = 28 años) y participante 3 (P3) (masa corporal = 108,8 kg; edad = 34 años) eran levantadores de fuerza; participante 2 (P2) (masa corporal = 64,1 kg; edad = 19 años) fue un levantador de pesas. Cada participante tenía por lo menos 5 años de experiencia con la posición en sentadilla de formación. Durante los días 1-35, los participantes realizaron una sentadilla de 1RM seguida por 5 conjuntos de volumen de 3 repeticiones al 85% o 2 repeticiones al 90% de la 1RM diario. En el día 36, los participantes realizan solo una serie de 1 repetición al 85% de 1RM del día 1; y el día 37 realizaron un 1RM. Resultados: cambios absolutos y porcentaje para P1 del 1 día al 37: + 5 kg/2,3% y desde el primer día al máximo (1RM era el mayor) + 12,5 kg/5,8%. P2 experimentó un aumento de 13,5 kg/10,8% en 1RM del día 1 al 37 y del día 1 al máximo. P3 demostró un aumento de 21 kg/9,5% del día 1 al 37 y del día 1 al máximo. Los tres participantes exhibieron significativa (p < 0,05) las correlaciones entre el tiempo (días) y 1RM (P1: r = 0,65, P2: r = 0,78, P3: r = 0,48). Conclusión: nuestros resultados sugieren que el entrenamiento diario de 1RM había producido efectivamente cambios significativos en la máxima fuerza en los atletas de fuerza competitiva en un periodo relativamente corto de entrenamiento (AU)

Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve.

The primary aim of this study was to compare rating of perceived exertion (RPE) values measuring repetitions in reserve (RIR) at particular intensities of 1 repetition maximum (RM) in experienced (ES) and novice squatters (NS). Furthermore, this investigation compared average velocity between ES and NS at the same intensities. Twenty-nine individuals (24.0 ± 3.4 years) performed a 1RM squat followed by a single repetition with loads corresponding to 60, 75, and 90% of 1RM and an 8-repetition set at 70% 1RM. Average velocity was recorded at 60, 75, and 90% 1RM and on the first and last repetitions of the 8-repetition set. Subjects reported an RPE value that corresponded to an RIR value (RPE-10 = 0-RIR, RPE-9 = 1-RIR, and so forth). Subjects were assigned to one of the 2 groups: (a) ES (n = 15, training age: 5.2 ± 3.5 years) and (b) NS (n = 14, training age: 0.4 ± 0.6 years). The mean of the average velocities for ES was slower (p ≤ 0.05) than NS at 100% and 90% 1RM. However, there were no differences (p > 0.05) between groups at 60, 75%, or for the first and eighth repetitions at 70% 1RM. In addition, ES recorded greater RPE at 1RM than NS (p = 0.023). In ES, there was a strong inverse relationship between average velocity and RPE at all percentages (r = -0.88, p < 0.001), and a strong inverse correlation in NS between average velocity and RPE at all intensities (r = -0.77, p = 0.001). Our findings demonstrate an inverse relationship between average velocity and RPE/RIR. Experienced squatter group exhibited slower average velocity and higher RPE at 1RM than NS, signaling greater efficiency at high intensities. The RIR-based RPE scale is a practical method to regulate daily training load and provide feedback during a 1RM test.