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.

Endurance Exercise Performance Is Reduced after 6-h Dives at 1.35 ATA When Breathing 100% Oxygen Compared with Air.

INTRODUCTION: Long-duration dives on consecutive days reduces muscular performance, potentially affecting military personnel. However, a paucity of data exists on how breathing gases affect endurance performance. This study examined the influence of long-duration diving with different breathing gases on aerobic endurance and handgrip performance. METHODS: Twenty-three military divers completed a single 6-h dive (single dive [SD]) and five 6-h dives over consecutive days (dive week [DW]) with 30-min cycling intervals using air (AIR, n = 13) or 100% oxygen (OXY, n = 10). Before and after SD and DW, subjects completed a maximum handgrip strength test, a handgrip endurance test at 40% maximal strength, and a time to exhaustion run. RESULTS: Handgrip endurance decreased after DW in OXY (SD, 1.9 ± 0.0 vs 1.4 ± 0.3 min) compared with AIR (1.8 ± 0.0 vs 1.8 ± 0.2 min) ( P < 0.001). Run time decreased after SD (Pre, 20.7 ± 10.4 min; Post, 16.6 ± 7.6 min; P = 0.039) and DW (Pre, 21.6 ± 9.0 min; Post, 11.2 ± 4.0 min; P < 0.001) in OXY and after overall diving in AIR (Pre, 26.5 ± 10.2 min; Post, 22.3 ± 7.5 min; P = 0.025). V̇O 2 decreased after diving only in AIR (Pre, 42.6 ± 3.4 mL·kg -1 ⋅min -1 ; Post, 40.4 ± 3.7 mL·kg -1 ⋅min -1 ; P = 0.010). There were no other significant effects. CONCLUSIONS: Breathing 100% oxygen during long-duration dives on consecutive days may exacerbate decreases in aerobic endurance and impairs handgrip endurance compared with air. Additional research is needed to elucidate mechanisms of action and possible mitigation strategies.

Proximity to Failure and Total Repetitions Performed in a Set Influences Accuracy of Intraset Repetitions in Reserve-Based Rating of Perceived Exertion.

ABSTRACT: Zourdos, MC, Goldsmith, JA, Helms, ER, Trepeck, C, Halle, JL, Mendez, KM, Cooke, DM, Haischer, MH, Sousa, CA, Klemp, A, and Byrnes, RK. Proximity to failure and total repetitions performed in a set influences accuracy of intraset repetitions in reserve-based rating of perceived exertion. J Strength Cond Res 35(2S): S158-S165, 2021-The aim of this study was to assess the accuracy of predicting repetitions in reserve (RIR) intraset using the RIR-based rating of perceived exertion (RPE) scale. Twenty-five men (age: 25.3 ± 3.3 years, body mass: 89.0 ± 14.7 kg, height: 174.69 ± 6.7 cm, and training age: 4.7 ± 3.2 years) reported to the laboratory. Subjects performed a 1 repetition maximum (1RM) squat followed by one set to failure at 70% of 1RM. During the 70% set, subjects verbally indicated when they believed they were at a 5RPE (5RIR), 7RPE (3RIR), or 9RPE (1RIR), and then continued to failure. The difference between actual repetitions performed and participant-predicted repetitions was calculated as the RIR difference (RIRDIFF). The average load used for the 70% set was 123.10 ± 24.25 kg and the average repetitions performed were 16 ± 4. The RIRDIFF was lower (RPEs were more accurate) closer to failure (RIRDIFF at 9RPE = 2.05 ± 1.73; RIRDIFF at 7RPE = 3.65 ± 2.46; and RIRDIFF at 5RPE = 5.15 ± 2.92 repetitions). There were significant relationships between total repetitions performed and RIRDIFF at 5RPE (r = 0.65, p = 0.001) and 7RPE (r = 0.56, p = 0.004), but not at 9RPE (r = 0.01, p = 0.97). Thus, being farther from failure and performing more repetitions in a set were associated with more inaccurate predictions. Furthermore, a multiple linear regression revealed that more repetitions performed per set was a significant predictor of RIR prediction inaccuracy at the called 5 (p = 0.003) and 7 (p = 0.011) RPEs, while training age (p > 0.05) was not predictive of rating accuracy. These data indicate RIR predictions are improved during low to moderate repetition sets and when there is close proximity to failure.

High-dose vitamin D administration and resistance exercise training attenuate the progression of obesity and improve skeletal muscle function in obese p62-deficient mice.

Vitamin D (VitD) possesses antiadipogenic and ergogenic properties that could be effective to counteract obesity-related adverse health consequences. Therefore, our overall hypothesis was that VitD could ameliorate obesity-induced insulin resistance, systemic inflammation, and loss of skeletal muscle mass and function in an obesity animal model, p62-deficient mice. Furthermore, it was hypothesized that resistance exercise training (RT) could enhance the benefits of VitD by upregulating protein expression of vitamin D receptor in skeletal muscle. Forty 24-week-old male p62-deficient mice were assigned to the following 4 groups (10/group) for a 10-week intervention: control (p62C, no treatment), VitD (VD, 1000 IU vitamin D3/kg/d), RT (ladder climbing, 3 times per week), or combined treatment (VRT, VD + RT). Serum VitD levels increased in VD and VRT (P < .05). Total body mass increased in p62C, VD, and VRT, but fat mass increased only in p62C (P < .05). Loss of skeletal muscle function was reported only in p62C (P < .05). Improved blood glucose levels and lower spleen mass were reported in RT and VRT compared to p62C (P < .05). However, the hindlimb muscle wet weights; myofiber cross-sectional area; and expression levels of the regulatory proteins for insulin signaling, inflammation, and muscle growth were not changed by any intervention. In conclusion, VitD administration attenuated the progression of obesity and preserved skeletal muscle function in p62-deficient mice. However, the obese mice improved systemic insulin sensitivity and inflammation only when the intervention involved RT.

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.

Efficacy of the Repetitions in Reserve-Based Rating of Perceived Exertion for the Bench Press in Experienced and Novice Benchers.

Ormsbee, MJ, Carzoli, JP, Klemp, A, Allman, BR, Zourdos, MC, Kim, J-S, and Panton, LB. Efficacy of the repetitions in reserve-based rating of perceived exertion for the bench press in experienced and novice benchers. J Strength Cond Res 33(2): 337-345, 2019-Autoregulation (AR) is the practice of adjusting training variables in response to athlete feedback. One component of AR postulated to enhance resistance training adaptations involves implementing a resistance training-specific rating of perceived exertion (RPE) scale measuring repetitions in reserve (RIR). The purpose of this study was to examine the efficacy of this method using the bench press exercise. Twenty-seven college-aged men were assigned to one of 2 groups based on training age: experienced benchers (EB) (n = 14, training age: 4.7 ± 2.0 years) and novice benchers (NB) (n = 13, training age: 1.1 ± 0.6 years). Subjects performed 1 repetition maximum (1RM) followed by single-repetition sets with loads corresponding to 60, 75, and 90% of 1RM and an 8-repetition set at 70% of 1RM. Subjects reported a corresponding RPE, based on RIR, for every set. Average velocity was recorded for each single-repetition set along with the first and last repetitions of the 8-repetition set at 70% of 1RM. Average velocity at 100% of 1RM in EB was slower (0.14 ± 0.04 m·s) compared with NB (0.20 ± 0.05 m·s) (p < 0.001). Experienced benchers recorded greater RPE than NB at 1RM (EB: 9.86 ± 0.14 vs. NB: 9.35 ± 0.36) (p = 0.011). No between-group differences existed for average velocity or RPE at any other intensity. Both EB (r = 0.85, p < 0.001) and NB (r = 0.85, p < 0.001) had strong inverse significant correlations between average velocity and RPE at all intensities. Our findings suggest that the RIR-based RPE scale may be an efficacious approach for AR of bench press training load and volume in college-aged men.

Validity of the Open Barbell and Tendo Weightlifting Analyzer Systems Versus the Optotrak Certus 3D Motion-Capture System for Barbell Velocity.

PURPOSE: To examine the validity of 2 linear position transducers, the Tendo Weightlifting Analyzer System (TWAS) and Open Barbell System (OBS), compared with a criterion device, the Optotrak Certus 3-dimensional motion-capture system (OC3D). METHODS: A total of 25 men (age, 25 [3] y; height, 174.0 [6.7] cm; body mass, 89.0 [14.7] kg; squat 1-repetition maximum [1RM], 175.8 [34.7] kg) with ≥2 y of resistance-training experience completed a back 1RM and 1 set to failure at 70% of 1RM. Average concentric velocity (ACV) and peak concentric velocity (PCV) were recorded by all 3 devices during the final warm-up set, all 1RM attempts, and every repetition during the 70% set. RESULTS: In total, 575 samples were obtained. Bland-Altman plots, mountain plots, a 1-way analysis of variance, SEM, and intraclass correlation coefficients were used to analyze validity. The analysis of variance showed no difference (P = .089) between devices for ACV. However, for PCV, TWAS was significantly different (ie, inaccurate) from OC3D (P < .001) and OBS (P = .001), but OBS was similar (P = .412) to OC3D. For ACV, intraclass correlation coefficients were higher for OBS than for TWAS. Bland-Altman plots showed agreement for ACV for both devices against OC3D but large limits of agreement for PCV for both devices. Mountain plots showed valid ACV for both devices, however, but slightly greater ACV and PCV accuracy with OBS than TWAS. CONCLUSIONS: Both devices may provide valid ACV measurements, but some metrics suggest more accurate ACV with OBS vs TWAS. For PCV, neither device is particularly accurate; however, OBS seems to be more accurate than TWAS.

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.