Full-body resistance training promotes greater fat mass loss than a split-body routine in well-trained males: A randomized trial.

While significant progress has been made in understanding the resistance training (RT) strategy for muscle hypertrophy increase, there remains limited knowledge about its impact on fat mass loss. This study aimed to investigate whether full-body is superior to split-body routine in promoting fat mass loss among well-trained males. Twenty-three participants were randomly assigned to 1 of 2 groups: full-body (n = 11, training muscle groups 5 days per week) and split-body (n = 12, training muscle groups 1 day per week). Both groups performed a weekly set volume-matched condition (75 sets/week, 8-12 repetition maximum at 70%-80 % of 1RM) for 8 weeks, 5 days per week with differences only in the routine. Whole-body and regional fat were assessed using DXA at the beginning and at the end of the study. Full-body RT elicited greater losses compared to split-body in whole-body fat mass (-0.775 ± 1.120 kg vs. +0.317 ± 1.260 kg; p = 0.040), upper-limb fat mass (-0.085 ± 0.118 kg vs. +0.066 ± 0.162 kg; p = 0.019), gynoid fat mass (-0.142 ± 0.230 kg vs. +0.123 ± 0.230 kg; p = 0.012), lower-limb fat mass (-0.197 ± 0.204 kg vs. +0.055 ± 0.328 kg; p = 0.040), and a trend in interaction in android fat mass (-0.116 ± 0.153 kg vs. +0.026 ± 0.174 kg; p = 0.051), with large effects sizes (η2 p ≥ 0.17). This study provides evidence that full-body is more effective in reducing whole-body and regional fat mass compared to split-body routine in well-trained males.

Assessing the robustness of muscle strength and physical performance measures in women older than 40 years: a test-retest reliability study.

OBJECTIVES: This study investigated the test-retest reliability and minimal detectable change (MDC) of muscle strength and physical performance tests in women older than 40 years. METHODS: A total of 113 women, aged 58 ± 11 years (82% postmenopausal women), with a body mass index of 28.5 ± 5.8 kg/m 2 , participated in this study. One-repetition maximum (1RM) tests were conducted for seven strength exercises: 45° leg press, bench press, leg extension, pec deck, wide-grip lateral pull-down, leg curl, and seated cable row, with a retest after 48 hours. Timed Up and Go (TUG), 6-minute walk, and 30-second sit-to-stand tests were performed on the same day and retested after 72 hours. The tests and retests were administered by the same evaluators. Relative reliability (consistency of participant rank between test-retest) was assessed using the intraclass correlation coefficient for consistency and agreement, and absolute reliability (precision of score) was assessed using the MDC based on the standard error of prediction. RESULTS: The 1RM and performance tests exhibited excellent reliability: 45° leg press (consistency, 0.99; agreement, 0.98), bench press (consistency, 0.96; agreement, 0.96), leg extension (consistency, 0.93; agreement, 0.91), pec deck (consistency, 0.90; agreement, 0.88), wide-grip lateral pull-down (consistency, 0.91; agreement, 0.89), leg curl (consistency, 0.84; agreement, 0.83), seated cable row (consistency, 0.92; agreement, 0.94), TUG (consistency, 0.87; agreement, 0.87), 6-minute walk (consistency, 0.96; agreement, 0.95), and 30-second sit to stand (consistency, 0.85; agreement, 0.80). These tests showed meaningful MDC values, particularly for the 1RM test performed on the machine and the 30-second sit-to-stand test: 45° leg press, 22.2 kg (15%); bench press, 4.9 kg (19%); leg extension, 9.2 kg (35%); pec deck, 8.8 kg (44%); wide-grip lateral pull-down, 9.4 kg (31%); leg curl, 9.2 kg (51%); seated cable row, 11.4 kg (29%); TUG, 1.4 seconds (20%); 6-minute walk, 50.9 m (10%); and 30-second sit to stand, 4.6 reps (30%). CONCLUSIONS: Although the muscle strength and physical performance tests demonstrate excellent relative reliability in women older than 40 years, they exhibit low absolute reliability, particularly the 1RM test performed on the machine and the 30-second sit-to-stand test. Therefore, although these tests show good consistency in the positioning of women within the group after repeated measures, their precision measure is relatively low (high fluctuation). Changes in these tests that are smaller than the MDC may not indicate real changes in women at middle age and older.

The relationship between depressive symptoms and physical performance in postmenopausal women: a cross-sectional investigation.

OBJECTIVE: The relationship between depressive symptoms and declining physical performance in postmenopausal women has been extensively examined. However, various confounding factors can influence this association. This study aimed to investigate the link between depressive symptoms and physical performance in postmenopausal women while considering potential interfering factors. METHODS: In this cross-sectional study, 137 postmenopausal women were categorized into two groups based on the presence of depressive symptoms (n = 58; mean ± SD age, 60.12 ± 8.45 y) and absence of depressive symptoms (n = 79; mean ± SD age, 60.72 ± 7.45) using the Geriatric Depression Scale (short version) (GDS-15). Thoracic kyphosis angle was measured using the flexicurve method. Physical performance was assessed through various tests, including Timed Up and Go, Five Times Stand and Sit Test, 6-minute Walking Speed, 10-meter Usual Walking Speed, 10-meter Fast Walking Speed, and dynamometry. The study compared variables between the two groups and used linear regression models adjusted for dynamometry, kyphosis angle, age, antidepressant usage, sitting time, and fall history to evaluate the relationship between GDS-15 scores and physical performance. RESULTS: Significant differences were observed in physical performance, body mass index, kyphosis angle, antidepressant usage, sitting time, and fall history between women with and without depressive symptoms. The GDS-15 showed a negative association with all walking speed tests (10-meter Usual Walking Speed, m/s; P < 0.001; B = -0.01; 10-meter Fast Walking Speed, m/s; P < 0.001; B = -0.02; 6-minute Walking Speed, m/s; P < 0.004; B = -0.01) and a positive association with the Five Times Stand and Sit Test ( P < 0.002; B = 0.21) and Timed Up and Go ( P < 0.001; B = 0.13) tests, regardless of grip strength, kyphosis angle, age, antidepressant use, sitting time, or fall history in postmenopausal women. CONCLUSIONS: This study underscores the independent and substantial impact of depressive symptoms on the physical performance of postmenopausal women. These findings emphasize the importance of addressing both mental health and physical well-being when providing care and support for this demographic.

Cholesterol intake and serum total cholesterol levels are not associated with total testosterone levels in men: a cross-sectional study from NHANES 2013-2014.

BACKGROUND: Testosterone (T) is an anabolic hormone crucial to the structure and function of skeletal muscle. Testosterone is partially synthesized from cholesterol, but little is known about the relationship of cholesterol intake and serum cholesterol with T levels. AIM: To investigate whether cholesterol intake and serum total cholesterol (TC) levels are associated with serum total testosterone (TT) levels in men. METHODS: A cross-sectional study enrolling 1996 men aged 20 to 80 years from National Health and Nutrition Examination Survey (NHANES) 2013-2014 was carried out. Diet assessment was performed using two 24-h food recalls, and TT levels were measured by liquid chromatography coupled with tandem mass spectrometry. Regression analyses were performed to evaluate whether TT was associated with cholesterol intake and serum TC levels. RESULTS: Neither cholesterol intake nor serum TC levels were associated with TT levels in unadjusted and adjusted analyses (adjustment for energy, total fat and alcohol intake, smoking, age, physical activity, family income, marital status, race, educational level, diabetes, hypertension, and body mass index). CONCLUSION: Dietary cholesterol intake and TC levels are not associated with TT levels in men from the USA.

Resistance Training for Older Women: Do Adaptive Responses Support the ACSM and NSCA Position Stands?

PURPOSE: The optimal intensity of resistance training (RT) to improve muscular, physical performance, and metabolic adaptations still needs to be well established for older adults. Based on current position statements, we compared the effects of two different RT loads on muscular strength, functional performance, skeletal muscle mass, hydration status, and metabolic biomarkers in older women. METHODS: One hundred one older women were randomly allocated to perform a 12-wk whole-body RT program (eight exercises, three sets, three nonconsecutive days a week) into two groups: 8-12 repetitions maximum (RM) and 10-15RM. Muscular strength (1RM tests), physical performance (motor tests), skeletal muscle mass (dual-energy X-ray absorptiometry), hydration status (bioelectrical impedance), and metabolic biomarkers (glucose, total cholesterol, HDL-c, HDL-c, triglycerides, and C-reactive protein) were measured at baseline and posttraining. RESULTS: Regarding muscular strength, 8-12RM promoted higher 1RM increases in chest press (+23.2% vs +10.7%, P < 0.01) and preacher curl (+15.7% vs +7.4%, P < 0.01), but not in leg extension (+14.9% vs +12.3%, P > 0.05). Both groups improved functional performance ( P < 0.05) in gait speed (4.6%-5.6%), 30 s chair stand (4.6%-5.9%), and 6 min walking (6.7%-7.0%) tests, with no between-group differences ( P > 0.05). The 10-15RM group elicited superior improves in the hydration status (total body water, intracellular and extracellular water; P < 0.01), and higher gains of skeletal muscle mass (2.5% vs 6.3%, P < 0.01), upper (3.9% vs 9.0%, P < 0.01) and lower limbs lean soft tissue (2.1% vs 5.4%, P < 0.01). Both groups improved their metabolic profile. However, 10-15RM elicited greater glucose reductions (-0.2% vs -4.9%, P < 0.05) and greater HDL-c increases (-0.2% vs +4.7%, P < 0.01), with no between-group differences for the other metabolic biomarkers ( P > 0.05). CONCLUSIONS: Our results suggest that 8-2RM seems more effective than 10-15RM for increasing upper limbs' muscular strength, whereas the adaptative responses for lower limbs and functional performance appear similar in older women. In contrast, 10-15RM seems more effective for skeletal muscle mass gains, and increased intracellular hydration and improvements in metabolic profile may accompany this adaptation.

Effect of Different Load Intensity Transition Schemes on Muscular Strength and Physical Performance in Postmenopausal Women.

PURPOSE: In postmenopausal women, optimizing muscular strength and physical performance through proper resistance training (RT) is crucial in achieving optimal functional reserve later in life. This study aimed to compare if a higher-load-to-lower-load (HL-to-LL) scheme is more effective than a lower-load-to-higher-load (LL-to-HL) scheme on muscular strength and physical performance in postmenopausal women after 12 and 24 wk of RT. METHODS: Twenty-four postmenopausal women were randomized into two groups: LL-to-HL ( n = 12, 27-31 repetitions maximum (RM) in the first 12 wk, and 8-12RM in the last 12 wk) or HL-to-LL ( n = 12, 8-12RM during the first 12 wk, and 27-31RM in the last 12 wk). Muscular dynamic (1RM test) and isometric strength (MIVC) and functional tests (sit-to-stand power, 400-m walking, and 6-min walking) were analyzed at baseline, after 12 and 24 wk. RESULTS: Different load intensity transition schemes resulted in enhancements ( P < 0.05) in dynamic (45° leg press: LL-to-HL = 21.98% vs HL-to-LL = 16.07%; leg extension: LL-to-HL = 23.25% vs HL-to-LL = 16.28%; leg curl: LL-to-HL = 23.89% vs HL-to-LL = 13.34%) and isometric strength (LL-to-HL = 14.63% vs HL-to-LL = 19.42%), sit-to-stand power (LL-to-HL = 7.32% vs HL-to-LL = 0%), and walking speed (400-m test: LL-to-HL = 3.30% vs HL-to-LL = 5.52%; 6-min test: LL-to-HL = 4.44% vs HL-to-LL = 5.55%) after 24 wk of RT, without differences between groups ( P > 0.05). However, only the HL increased the dynamic strength in 45° leg press and leg extension and sit-to-stand power. Moreover, walking speed changes were more strongly correlated with the changes in MIVC ( P < 0.05). CONCLUSIONS: Our results indicate that both load intensity transition schemes produce similar improvements in muscular strength and physical performance in postmenopausal women after 24 wk of RT. However, the HL was more effective in increasing 45° leg press and leg extension strength, as well as power (mainly when performed after the LL), whereas having little effect on leg curl strength, isometric strength, and walking speed. Our findings suggest that although an HL makes a muscle isotonically stronger, it may have limited impact on isometric strength and walking speed in postmenopausal women.

Relationship of sarcopenia with bone geometry and mass among postmenopausal women.

OBJECTIVE: The aim of this study was to verify whether sarcopenia and its components are associated with hip areal bone mineral density (aBMD) and geometry in postmenopausal women (PW). METHODS: In this cross-sectional study, appendicular bone-free lean mass (aLM) and hip bone mass and geometry were measured using dual-energy x-ray emission absorptiometry (DXA). Muscle power and strength were measured by five times Sit-to-Stand Test (5-STS) and dynamometry, respectively, in 175 PW. Sarcopenia was identified as low aLM plus low muscle strength or low muscle power. Multiple linear regression (covaried by age, smoking, hormonal therapy, and diseases) was used to determine the relationship between sarcopenia and bone geometry and mass. The results are presented as mean differences between groups. RESULTS: Dynamometry, five times Sit-to-Stand Test, and aLM indicated positive associations (P < 0.05) with most indicators of bone mass and geometry. Sarcopenia, applying low muscle strength or low muscle power, was negatively associated with femoral neck width (-0.2 mm, P = 0.001), cortical thickness of femoral calcar (-0.6 mm, P = 0.043), subtrochanteric cortical thickness (-1.2 mm, P = 0.002), femoral neck cross-sectional area (-19.5 mm2, P < 0.001), cross-section moment of inertia (-2,244 mm4, P < 0.001), section modulus (-115 mm3, P < 0.001), femoral neck aBMD (-0.1 g/cm2, P = 0.002), upper femoral neck aBMD (-0.1 g/cm2, P = 0.003), lower femoral neck aBMD (-0.1 g/cm2, P = 0.016), and trochanteric aBMD (-0.1 g/cm2, P = 0.035). CONCLUSIONS: Thus, muscle mass, strength and power, alone or in combination (ie, sarcopenia), are associated with low aBMD, impaired bone geometry, and, therefore, bone strength in PW. These measures may help identify PW at risk of hip fractures.

Effects of Resistance Training at Different Loads on Inflammatory Biomarkers, Muscle Mass, Muscular Strength, and Physical Performance in Postmenopausal Women.

ABSTRACT: Carneiro, MAS, de Oliveira Júnior, GN, de Sousa, JFR, Murta, EFC, Orsatti, CL, Michelin, MA, Cyrino, ES, and Orsatti, FL. Effects of resistance training at different loads on inflammatory biomarkers, muscle mass, muscular strength, and physical performance in postmenopausal women. J Strength Cond Res 36(6): 1582-1590, 2022-It has been suggested that the effect of resistance training (RT) on circulating proinflammatory biomarkers may be dependent on muscle mass gain. A few recent studies have suggested that lower-load RT (LLRT; loads <50% of 1 repetition maximum [1RM] and repetition performed until, or close to, voluntary concentric failure) may be superior to higher-load RT (HLRT; loads >70% of 1RM) in increasing muscle mass. Hence, this study aimed to test whether LLRT is superior to HLRT for increasing muscle mass (total fat-free mass [TFFM] and leg fat-free mass [LFFM]) and improving circulating inflammatory biomarkers (interleukin [IL]-6, IL1-ra, tumor necrosis factor [TNF]-α, and extracellular heat shock protein [eHSP]70) in postmenopausal women (PW) (primary outcome). The secondary outcome was to compare the changes in muscular strength and physical performance (4-meter walking test [4-M], timed-up-and-go [TUG] test, and sit-to-stand [STS] test) between the LLRT and HLRT. The PW were randomized into 2 groups: LLRT (n = 14; loads necessary to perform 30-35 repetitions) and HLRT (n = 15; loads necessary to perform 8-12 repetitions). The greater magnitude of increase in LFFM (p = 0.033) was observed in LLRT when compared with HLRT. Moreover, there was a trend for a greater increase in TFFM in LLRT over HLRT (p = 0.070). However, there were similar improvements in TNF-α and muscular strength (p < 0.001). Furthermore, there was no significant difference between the RT schemes on IL-6, IL-1ra, and eHSP70 levels. Thus, although performing LLRT until, or close to, voluntary concentric failure seems to provide a greater stimulus for an increase in muscle mass than HLRT, it does not seem to affect the responses in circulating inflammatory biomarkers, muscular strength, and physical performance in PW.

Functional high-intensity interval training is not equivalent when compared to combined training for blood pressure improvements in postmenopausal women: a randomized controlled trial.

INTRODUCTION: Low-volume functional high-intensity interval training (F-HIIT) improves cardiorespiratory fitness, body composition, and physical function similarly to combined training (CT, gold standard protocol), however no previous studies have compared the F-HIIT equivalence with CT in reducing blood pressure in older people, particularly in postmenopausal women (PW). Therefore, the aim of this study (trial registration: NCT03200639) was designed to test whether F-HIIT of low volume is an equivalent strategy to CT for improving blood pressure (BP) in PW. MATERIAL AND METHOD: Forty-nine PW were divided into two groups: F-HIIT and CT. The F-HIIT protocol was composed of 10 sets of 60 seconds of high-intensity exercises interspersed with 60 seconds of low-intensity exercises for recovery. The CT protocol was composed of 30 minutes of moderate-intensity walking, followed by five total body resistance exercises. Both protocols were performed 3-times-a-week for 12 weeks. The BP from rest condition (before exercise) was measured before and after 12 weeks of intervention in both groups, using an automatic blood pressure monitor. The boundaries values for equivalence for systolic and diastolic BP was set at 5.14 and 2.92 mmHg, respectively. RESULTS: There was only a significant reduction (P < .05) in systolic BP in CT group from baseline (-3.2 (95% CI, -6.2 to -0.2) mmHg). The difference of systolic BP between F-HIIT and CT was 5.8 (95% CI, 1.3-10.4) mmHg, showing non-equivalence (inferiority) for F-HIIT. CONCLUSION: Thus, these results suggest that low-volume F-HIIT protocol is not an equivalent strategy when compared to CT for BP improvements in PW.

Effect of whole-body resistance training at different load intensities on circulating inflammatory biomarkers, body fat, muscular strength, and physical performance in postmenopausal women.

The primary purpose of this study was to identify the impact of whole-body resistance training (RT) at different load intensities on adipokines, adhesion molecules, and extracellular heat shock proteins in postmenopausal women. As secondary purpose, we analyzed the impact of RT at different load intensities on body fat, muscular strength, and physical performance. Forty participants were randomized into lower-load intensity RT (LIRT, n = 20, 30-35 repetition maximum in the first set of each exercise) or higher-load intensity RT (HIRT, n = 20, 8-12 repetition maximum in the first set of each exercise). Adipokines (adiponectin and leptin), adhesion molecules (MCP-1 and ICAM-1), extracellular heat shock proteins (HO-1 and eHSP60), body fat, muscular strength (1RM), and physical performance [400-meter walking test (400-M) and 6-minute walking test (6MWT)] were analyzed at baseline and after 12-weeks RT. There was a significant time-by-group interaction for eHSP60 (P = 0.049) and 400-M (P = 0.003), indicating superiority of HIRT (d = 0.47 and 0.55). However, both groups similarly improved adiponectin, ICAM-1, HO-1, body fat, 1RM, and 6MWT (P < 0.05). Our study suggests that load intensity does not seem to determine the RT effect on several obesity-related pro-inflammatory and chemotactic compounds, body fat, 1RM, and 6MWT in postmenopausal women, although a greater improvement has been revealed for eHSP60 and 400-M in HIRT. Novelty: Higher-load intensity resistance training improves eHSP60 and 400-M in postmenopausal women. Resistance training improves the inflammatory profile, body fat, muscle strength, and 6MWT, regardless of load intensity.

Effects of resistance training at different intensities of load on cross-education of muscle strength.

The objectives of this study were to 1) compare the extent of cross-transfer of muscle strength of high- versus low-load unilateral resistance training performed with external pacing of the movement (URTEP) and 2) compare the time course of the 2 approaches. Fifty subjects were randomized to 1 of the following 3 groups: G80 [2 sets at 80% and 2 sets at 40% of 1 repetition maximum (1RM), 1 concentric second and 3 eccentric seconds controlled by a metronome]; G40 (4 sets at 40% of 1RM, 1 s and 3 s controlled by a metronome); or control group. At week 1, the G80 increased the elbow flexion 1RM (P < 0.05) in contralateral arm. At week 4, both G80 and G40 increased the elbow flexion 1RM (P < 0.05) in contralateral arm. However, a greater 1RM gain was observed in the G80 than in the G40 (P < 0.05). Thus, although higher-load URTEP seems to enhance the cross-education effect when compared with lower-load URTEP, the cross-education of dynamic strength can be achieved in the 2 approaches after 4 weeks. Many patients would benefit from cross-education of muscle strength through URPEP, even those who are unable to exercise with high loads and in short periods of immobilization. Novelty: Unilateral resistance training promotes cross-education of dynamic muscle strength. However, higher-load resistance training enhances the effects of cross-education of muscle strength.

Influence of High- and Low-Frequency Resistance Training on Lean Body Mass and Muscle Strength Gains in Untrained Men.

ABSTRACT: Franco, CMC, Carneiro, MAS, de Sousa, JFR, Gomes, GK, and Orsatti, FL. Influence of high- and low-frequency resistance training on lean body mass and muscle strength gains in untrained men. J Strength Cond Res 35(8): 2089-2094, 2021-The aim of this study was to investigate whether high-frequency resistance training (HFRT) performs better in lean body mass (LBM) and muscle strength gains when compared with low-frequency resistance training (LFRT). Eighteen untrained males (height: 1.76 ± 0.05 m, body mass: 78.3 ± 13.5 kg, and age: 22.1 ± 2.2 years) were randomly allocated into HFRT (n = 9) and LFRT (n = 9). Muscle strength {1 repetition maximum (RM) (bench press [BP] and unilateral leg extension [LE])} and LBM (DXA) were assessed at before and after 8 weeks of training. Both groups performed 7 whole-body resistance exercises, standardized to 10 sets per week, 8-12 maximal repetitions, and 90-120 seconds of rest in a 5-day resistance training routine. The LFRT performed a split-body routine, training each specific muscle group once a week. The HFRT performed a total-body routine, training all muscle groups every session and progressed from a training frequency of once per week to a training frequency of 5 times per week. Lean body mass increased without differences between groups (HFRT = 1.0 kg vs. LFRT = 1.5 kg; p = 0.377). Similarly, 1RM increased without differences between groups (right LE, HFRT = 21.2 kg vs. LFRT = 19.7 kg, p = 0.782; BP, HFRT = 7.1 kg vs. LFRT = 4.5 kg, p = 0.293). These findings suggest that in young untrained men, progressing from a training frequency of once per week to a training frequency of 5 times per week with equated volume produces similar gains in LBM and muscle strength as a constant training frequency of once per week, over an 8-week training period.

Calcium intake is inversely associated with body fat in postmenopausal women.

BACKGROUND & AIMS: Calcium intake seems to be inversely associated with body fat in several populations; however, little is known about this relationship in postmenopausal women. This study aimed to associate calcium intake with body fat mass in postmenopausal women. METHODS: A cross-sectional study was performed with 107 postmenopausal women who entered in a lifestyle change program. The dietary intake was estimated through three 24-h food recalls. Body fat mass was evaluated by dual-energy X-ray absorptiometry (DXA). Linear regression analyzes were performed associating body fat variables (total fat mass, body fat percentage, trunk fat, gynoid and android fat mass; and body mass index) with calcium intake. RESULTS: After adjustments for age; carbohydrate, protein, lipids and fiber intakes; and physical activity, it was observed that calcium intake (mg/day) was inversely associated with total fat mass (kg and percentage), trunk fat mass (kg), gynoid and android fat mass (kg). Calcium intake was not associated with body mass index, although a tendency was observed (p = 0.062). CONCLUSION: Calcium intake was inversely associated with body fat mass in postmenopausal women.

Body Mass Index, waist circumference or sagittal abdominal diameter: Which parameter is better correlated with body fat changes in postmenopausal women after combined training protocol?

OBJECTIVE: We aimed to verify whether exercise-induced changes in body mass index (BMI), waist circumference (WC) and sagittal abdominal diameter (SAD) are correlated with changes in body fat (BF) in postmenopausal women. METHODS: Seventeen postmenopausal women performed combined training three times a week, for 12 weeks. Correlations of delta (Δ) BMI, Δ WC, and Δ SAD with Δ total BF, Δ android and Δ gynoid fats were performed. RESULTS: Weight, BMI and android fat decreased over time. A tendency of reductions in gynoid fat was found (p = 0.070). Delta BMI was positively correlated with Δ total BF (r = 0.56; p < 0.05), Δ android fat (r = 0.64; p < 0.05), and Δ gynoid fat (r = 0.72; p < 0.05). The Δ WC was only correlated with Δ gynoid fat (r = 0.55; p < 0.05). The Δ SAD was not correlated with all the Δ body fat parameters evaluated. CONCLUSION: We conclude that changes in BMI were better associated with body fat changes induced by combined training when compared to WC and SAD in postmenopausal women. The patients were part of a 12-week training study (ClinicalTrials.gov Identifier: NCT03200639).

Protein timing has no effect on lean mass, strength and functional capacity gains induced by resistance exercise in postmenopausal women: A randomized clinical trial.

BACKGROUND & AIMS: Short-term studies have shown that protein intake immediately post-exercise increases muscle protein synthesis. However, the effect of protein timing (comparing protein intake post-exercise vs. several hours after exercise) on lean mass and strength gains in long-term studies is still not fully elucidated. Thus, the aim of our study was to evaluate the effect of protein timing on lean mass, strength and functional capacity gains induced by resistance exercise in postmenopausal women. METHODS: Thirty-four postmenopausal women (60.9 ± 6.7 years) participated in this double-blind, parallel-group, randomized clinical trial. All individuals performed the same resistance training protocol in the morning, 3 times a week, at 70% of 1-maximum repetition (1-RM), over 8 weeks. Participants were randomly assigned to protein-carbohydrate group (PC) (n = 17), that ingested 30 g of whey protein immediately after exercise and 30 g of maltodextrin in the afternoon; and to carbohydrate-protein group (CP) (n = 17), that ingested 30 g of maltodextrin immediately after exercise and 30 g of whey protein in the afternoon. Lean mass was assessed using dual-energy X-ray absorptiometry, handgrip strength by a dynamometer, and strength was evaluated by 1-RM of bench press and leg extension. One mile walk test was performed to assess the functional capacity. RESULTS: Both the PC group (37.3 [35.0-39.7] to 38.1 [35.9-40.5] kg) and the CP group (38.2 [36.0-40.5] to 38.8 [36.5-41.3] kg) increased the total lean mass (p < 0.001). An increase was also observed in both groups for 1-RM bench press, 1-RM leg extension and handgrip strength (p < 0.001). In addition, the time of 1-mile walk test decreased in both groups (p = 0.019). No differences were noted for group and time interaction for these variables (p > 0.05). CONCLUSION: Protein timing has no effect on lean mass, strength and functional capacity gains induced by resistance exercise in postmenopausal women. This trial was registered at ClinicalTrials.gov as NCT03372876.

Comparative effects of high-intensity interval training with combined training on physical function markers in obese postmenopausal women: a randomized controlled trial.

OBJECTIVES: This study compared the effects of high-intensity interval training (HIIT) with effects of combined training (CT) on physical function, body composition, and muscle strength in obese postmenopausal women (PW) (trial registration: NCT03200639). METHODS: PW were randomized to CT (n = 12) and HIIT (n = 12). The CT group performed 30 minutes of moderate walking at 70% of maximum heart rate (MHR) and five resistance exercises at 70% of one repetition maximum (1RM) for 12 weeks. The HIIT group performed 10 sets of vigorous exercises (30 seconds (s) of stair climbing and 30 s of body weight squats) at >80% MHR interspersed by a light walk (recovery period at 60% MHR). RESULTS: Both groups reduced body fat percentage (0.5%), chair stand (3 s) and increased leg lean mass (0.3 kg). Only the CT, however, increased muscle strength (29%) and fast walking speed (5%) compared with HIIT. The fast walking speed changes were partially explained by the muscle strength changes (36%, r = 0.60, P = 0.027) in the CT group. CONCLUSIONS: These results suggest that HIIT is an alternative time-efficient protocol for improving chair stand and body composition when compared with CT, whereas only CT is an efficient protocol for improving muscular strength and fast walking speed in obese PW. Thus, CT must be prioritized when the increase of muscular strength and fast walking speed are the goals of training. : Video Summary: Supplemental Digital Content 1, http://links.lww.com/MENO/A443.

Moderate Increase in Protein Intake Promotes a Small Additional Improvement in Functional Capacity, But Not in Muscle Strength and Lean Mass Quality, in Postmenopausal Women Following Resistance Exercise: A Randomized Clinical Trial.

The aim of this study was to evaluate the effect of a moderate increase in protein intake on muscle strength, functional capacity and lean mass quality improvements in postmenopausal women following resistance exercise. Forty-seven postmenopausal women were randomized in two groups: Normal protein (NP, n = 25), who received a dietary plan containing ~0.8 g protein·kg-1·d-1 (recommended dietary allowance-RDA recommendations); and higher protein (HP, n = 22), which a moderate increase in protein intake was recommended (~1.2 g protein·kg-1·d-1). Resistance training was performed for 10 weeks, three times/week. Muscle strength (handgrip strength and one repetition maximum test-1-RM), functional capacity and lean mass (LM) quality (muscle strength to lean mass ratio) were evaluated. Dietary intake was assessed by nine 24 h food recalls. After intervention, both groups increased similarly the leg extension 1-RM and handgrip strength. Regarding functional capacity tests, both groups increased the balance test score (SPPB) and 10 m walk test speed, with no differences between the groups. In addition, an increase in speed to perform the 6 min and 400 m walk tests was observed over the time, with an additional improvement in the HP group (time × group interaction; p = 0.007 and p = 0.004, respectively). About LM quality, leg extension 1-RM/leg LM improved over the time in both groups (p = 0.050), with no time × group interaction. All these significant changes had a low effect size. In conclusion, a moderate increase in protein intake promoted a small additional improvement in functional capacity, but it did not induce a greater increase in strength and LM quality after 10 weeks of resistance exercise in postmenopausal women. This trial was registered at ClinicalTrials.gov as NCT03024125.

Muscular Strength Adaptations and Hormonal Responses After Two Different Multiple-Set Protocols of Resistance Training in Postmenopausal Women.

Nunes, PRP, Barcelos, LC, Oliveira, AA, Furlanetto, R, Martins, FM, Resende, EAMR, and Orsatti, FL. Muscular strength adaptations and hormonal responses after two different multiple-set protocols of resistance training in postmenopausal women. J Strength Cond Res 33(5): 1276-1285, 2019-We studied the effects of 2 different resistance training (RT) multiple-set protocols (3 and 6 sets) on muscle strength and basal hormones concentrations in postmenopausal women (PW). Postmenopausal women were randomly allocated into 3 groups: control (CT, n = 12), low RT volume (LV = 3 sets for each exercise, n = 10), and high RT volume (HV = 6 sets for each exercise, n = 12). The LV and HV groups performed 8 exercises of a total body RT protocol 3 times a week, at 70% of 1 repetition maximum (1RM) for 16 weeks. Muscle strength and basal hormone concentrations were measured before and after RT. Our findings show that 3 sets or 6 sets at 70% of 1RM protocol increased muscular strength similarly after 16 weeks (sum of all exercises, LV: 37.7% and HV: 34.1% vs. CT: 2.1%, p < 0.001). Moreover, the RT volume does not affect basal levels of testosterone (TT) (LV: 0.02%, HV: -0.12%, and CT: 0.006%, p = 0.233), cortisol (C) (LV: 72.4%, HV: 36.8%, and CT: 16.8%, p = 0.892), insulin-like growth factor-1 (LV: 6.7%, HV: 7.3%, and CT: 4.1%, p = 0.802), dehydroepiandrosterone sulfate (LV: 0.1%, HV: -4.5%, and CT: -6.7%, p = 0.885), and TT:C ratio (LV: -0.9%, HV: -1.6%, and CT: -0.4%, p = 0.429). Our results suggest that 3 sets and 6 sets at 70% of 1RM seem to promote similar muscle strength gain. Thus, 3-set RT is a time efficient protocol for strength gain after 16 weeks in PW.

High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men.

Gomes, GK, Franco, CM, Nunes, PRP, and Orsatti, FL. High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-trained men. J Strength Cond Res 33(7S): S130-S139, 2019-We studied the effects of 2 different weekly frequency resistance training (RT) protocols over 8 weeks on muscle strength and muscle hypertrophy in well-trained men. Twenty-three subjects (age: 26.2 ± 4.2 years; RT experience: 6.9 ± 3.1 years) were randomly allocated into the 2 groups: low-frequency resistance training (LFRT, n = 12) or high-frequency resistance training (HFRT, n = 11). The LFRT performed a split-body routine, training each specific muscle group once a week. The HFRT performed a total-body routine, training all muscle groups every session. Both groups performed the same number of sets (10-15 sets) and exercises (1-2 exercise) per week, 8-12 repetitions maximum (70-80% of 1 repetition maximum [1RM]), 5 times per week. Muscle strength (bench press and squat 1RM) and lean tissue mass (dual-energy x-ray absorptiometry) were assessed before and at the end of the study. Results showed that both groups improved (p < 0.001) muscle strength {LFRT and HFRT: bench press = 5.6 kg (95% confidence interval [CI]: 1.9-9.4) and 9.7 kg (95% CI: 4.6-14.9) and squat = 8.0 kg (95% CI: 2.7-13.2) and 12.0 kg (95% CI: 5.1-18.1), respectively} and lean tissue mass (p = 0.007) (LFRT and HFRT: total body lean mass = 0.5 kg [95% CI: 0.0-1.1] and 0.8 kg [95% CI: 0.0-1.6], respectively) with no difference between groups (bench press, p = 0.168; squat, p = 0.312, and total body lean mass, p = 0.619). Thus, HFRT and LFRT are similar overload strategies for promoting muscular adaptation in well-trained subjects when the sets and intensity are equated per week.