Effects of Six-week Periodized Versus Non-Periodized Kettlebell Swing Training on Strength, Power and Muscular Endurance.

The purpose of this study was to compare a periodized versus a non-periodized protocol of kettlebell (KTB) swings over six weeks on strength, power, and muscular endurance. Twenty-eight high intensity functional training (HIFT) practitioners were assigned to non-periodized (NPG = 11), periodized (PG = 11), or control groups (CG = 6). NPG used the same load (20 kg) throughout the training period while the PG used a step loading progression (with an added four kilograms every two weeks). Measures of strength and muscular endurance in the deadlift exercise, and power in the countermovement jump were assessed before and after six weeks. A two-way ANOVA was used to verify pre- to post-test differences in strength, power, and muscular endurance. An analysis of the effect size was also incorporated. For strength and power, statistical differences from pre- to post-test were found for both the NPG (p < 0.001; 1-RM improvement = 8.7%; jump height improvement = 8.7%) and PG (p < 0.001; 1-RM improvement = 7.8%; jump height improvement = 10.1%), with no difference between groups. For muscular endurance, only the PG showed significant differences from pre- to post-test (p = 0.013; muscular endurance improvement = 23.8%). In conclusion, when the goal is to increase strength and power performances in HIFT practitioners, periodized and non-periodized KTB models appear to be equally effective, and this can simplify the strength coach's practice in programming KTB swing training periods. For muscular endurance, the addition of KTB swing on a periodized basis seems to be a more effective strategy.

Acute and Long-Term Comparison of Fixed vs. Self-Selected Rest Interval Between Sets on Upper-Body Strength.

ABSTRACT: Simão, R, Polito, M, de Salles, BF, Marinho, DA, Garrido, ND, Santos Junior, ERT, and Willardson, JM. Acute and long-term comparison of fixed vs. self-selected rest interval between sets on upper-body strength. J Strength Cond Res 36(2): 540-544, 2022-The effects of different rest interval durations between sets has been widely studied, but only recently, the self-selected rest interval (SSRI) has been a matter of interest. However, previous studies comparing fixed and SSRI have investigated only acute responses. The purpose of this study was to analyze the acute and long-term effects of a fixed rest interval (FRI) vs. an SSRI between sets on upper-body performance and strength gains. Thirty-three trained men were randomly divided into 2 groups: FRI (75 seconds between sets), and SSRI. Both groups performed 3 sets with 75% of 1-repetition maximum until repetition failure in the chest press (CP), lat pull-down (LPD), shoulder press (SP), and seated row (SR) 3 times a week for 8 weeks. The results demonstrated that the SSRI allowed for significantly greater repetition performance vs. the FRI in the CP (26.1 ± 2.0 vs. 21.5 ± 1.8), LPD (30.1 ± 2.3 vs. 24.9 ± 1.9), SP (24.0 ± 2.8 vs. 17.4 ± 1.5), and SR (26.3 ± 1.6 vs. 22.0 ± 1.6). In addition, the following strength gains were observed: SSRI (CP: 6.8%, LPD: 8.0%, SP: 6.7%, SR: 7.8%) and FRI (CP: 7.4%, LPD: 6.7%, SP: 6.1%, SR: 7.0%) without significant differences between the groups. In conclusion, within an 8-week period, both protocols seem to be effective for strength gains, despite the higher training volume accomplished by the SSRI group. However, the FRI was 37% more time efficient.

O efeito agudo do fst-7 no desempenho, variáveis metabólicas e respostas perceptivas em homens bem treinados / Acute effect of fst-7 on performance, metabolic variables, and perceptual responses in well-trained men

O método Fascia Stretch Training 7 Sets (FST-7) ganhou popularidade nos últimos anos sendo disseminado por fisiculturistas norte-americanos. O objetivo do presente estudo foi comparar os efeitos do protocolo de treinamento do método FST-7 com ou sem alongamento passivo entre as séries nas variáveis metabólicas (lactato [LAC] e creatinofosfoquinase [CPK]), desempenho (volume total de treinamento ­ VTT) e percepção subjetiva de esforço (PSE) em homens bem treinados. Nove homens (23, 2 ± 1,7 anos; 174,2 ± 6,2 cm; 84,6 ± 9,8 kg, 3,4 ± 1,0 anos de experiência em treinamento de força) foram submetidos ao teste e re-teste de 10 repetições máximas (10RM) nos exercícios supino reto livre e crucifixo horizontal com halteres em dias distintos, respeitando 48 horas de intervalo entre a s sessões de teste e re-teste. Decorridas 72 horas do último dia de teste, os participantes realizaram os protocolos experimentais de forma randomizada com 72 horas de intervalo entre as sessões. As coletas sanguíneas foram realizadas 10 minutos antes e imediatamente após os protocolos de treinamento. O protocolo sem alongamento aumentou significativamente a concentração de LAC (p = 0,029). No entanto, o mesmo não ocorreu para a concentração de CPK (p = 0,302). O VTT foi maior para o protocolo sem alongamento (p < 0,001) e a PSE foi maior para o protocolo com alongamento entre as séries (p = 0,003). Concluímos que o método FST-7 com alongamento resultou em uma maior PSE, o que pode estar relacionado com o declínio do desempenho, traduzido pelo menor VTT em relação à condição sem alongamento. Adicionalmente, o menor VTT pode ter afetado o menor acúmulo de LAC observado no método FST-7 com o alongamento. (AU)

The Fascia Stretch Training 7 Sets (FST-7) method has gained popularity in the recent years being disseminated by American bodybuilders. The purpose of the study was to compare the effects of the Fascia Stretch Training 7 Sets (FST-7) method with or without passive stretching between sets on metabolic variables (lactate [LAC] and creatine kinase [CK]), performance (total training volume - TTV) and rating of perceived exertion (RPE) in trained men. For this, nine recreationally trained men (23.2 ± 1.7 years; 174.2 ± 6.2 cm; 84.6 ± 9.8 kg, 3.4 ± 1.0 years of experience in strength training) were submitted to the test and re-test of 10 repetition maximum (10RM) in the barbell bench press and fly with dumbbells on different days, respecting a 48-hour interval between the test and re-test sessions. After 72 hours of the last test day, participants performed the experimental protocols in randomized order with a 72-hour interval between sessions. Blood samples were taken 10 minutes before and immediately after the training protocols. The protocol without stretching was significantly increased LAC concentrations (p = 0.029). However, the same did not occur for the concentration of CK (p = 0.302). The TTV was higher for the protocol without stretching (p < 0.001), and the RPE was significantly higher for the protocol with stretching between sets (p = 0.003). We concluded that the FST-7 method with stretching resulted in higher RPE, which may be related to the decline in performance, translated by the lower TTV in relation to the condition without stretching. This lower TTV may have affected the lower LAC accumulation observed in the FST-7 method with stretching. (AU)

Interaction effects of different orders of resistance exercises and rest intervals on performances by young athletes.

OBJECTIVE: The purpose of this study was to verify the acute effects of different exercise orders and rest intervals between sets on young athletes performance. METHOD: Sixteen young male football players (73.2 ± 4.8 kg, 177.5 ± 5.1 cm, BMI 23.2 ± 1.1, 19.8 ± 0.9 years) completed six experimental strength training (ST) sessions with different exercise order sequences (A and B) and rest interval lengths (1 min, 3 min, and self-selected).In Sequence A the exercises were: bench press (BP), back squat (BS), biceps curl (BC) and plantar flexion (PF); while Sequence B was performed in the opposite order (i.e. PF, BC, BS and BP).The total work volume (TWV) per exercise (sets x repetitions x load) and per training session (sum of the TWV of all exercises) were evaluated for all ST sessions. RESULTS: BC and PF exercises presented higher TWV in sequence B (p ≤ 0.05). Already, the exercises BP, BS and PF presented higher TWV with 3 min and self-selected rest intervals (p ≤ 0.05). The 3-min and self-selected rest intervals presented higher values of TWV per training session compared to the 1-min rest interval (p ≤ 0.05). CONCLUSION: The exercise order influenced certain exercises (BC and PF), which presented higher TWV when positioned at the beginning of a sequence. While the longer rest intervals (3 min and self-selected) resulted in higher TWV per exercise (BP, BS and PF) and per training session. These results suggest that self-selected rest interval can be implemented to increase training efficiency in young athletes.

Are We Exploring the Potential Role of Specialized Techniques in Muscle Hypertrophy?

Specialized resistance training techniques (e.g., drop-set, rest-pause) are commonly used by well-trained subjects for maximizing muscle hypertrophy. Most of these techniques were designed to allow a greater training volume (i.e., total repetitions×load), due to the supposition that it elicits greater muscle mass gains. However, many studies that compared the traditional resistance training configuration with specialized techniques seek to equalize the volume between groups, making it difficult to determine the inherent hypertrophic potential of these advanced strategies, as well as, this equalization restricts part of the practical extrapolation on these findings. In this scenario, the objectives of this manuscript were 1) to present the nuance of the evidence that deals with the effectiveness of these specialized resistance training techniques and - primarily - to 2) propose possible ways to explore the hypertrophic potential of such strategies with greater ecological validity without losing the methodological rigor of controlling possible intervening variables; and thus, contributing to increasing the applicability of the findings and improving the effectiveness of hypertrophy-oriented resistance training programs.

What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis.

The objectives of this paper were to: (a) systematically review studies that explored the effects of exercise order (EO) on muscular strength and/or hypertrophy; (b) pool their results using a meta-analysis; and (c) provide recommendations for the prescription of EO in resistance training (RT) programmes. A literature search was performed in four databases. Studies were included if they explored the effects of EO on dynamic muscular strength and/or muscle hypertrophy. The meta-analysis was performed using a random-effects model with Hedges' g effect size (ES). The methodological quality of studies was appraised using the TESTEX checklist. Eleven good-to-excellent methodological quality studies were included in the review. When all strength tests, that is, both in multi-joint (MJ) and single-joint (SJ) exercises were considered, there was no difference between the EOs (ES = -0.11; p = 0.306). However, there was a difference between the MJ-to-SJ and SJ-to-MJ orders for strength gains in the MJ exercises, favouring starting the exercise session with MJ exercises (ES = 0.32; p = 0.034), and the strength gains in the SJ exercises, favouring starting the exercise session with SJ exercises (ES = -0.58; p = 0.032). No significant effect of EO was observed for hypertrophy combining site-specific and indirect measures (ES = 0.03; p = 0.862). In conclusion, increases in muscular strength are the largest in the exercises performed at the beginning of an exercise session. For muscle hypertrophy, our meta-analysis indicated that both MJ-to-SJ and SJ-to-MJ EOs may produce similar results.

Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise.

ABSTRACT: Mannarino, P, Matta, T, Lima, J, Simão, R, and Freitas de Salles, B. Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise. J Strength Cond Res 35(10): 2677-2681, 2021-Recent data suggest that single-joint exercises are unnecessary to maximize the resistance training (RT) results in novice to advanced individuals. However, the present literature is still inconsistent on this topic and controversy arises. The aim of this study was to compare the effects of the unilateral dumbbell row (DR) (multiple-joint) vs. unilateral biceps curl (BC) (single-joint) exercises on strength and elbow flexors muscle thickness (MT). Ten untrained men were assigned to an 8-week RT program for elbow flexors, one arm performing DR and the other performing BC in a within-subject design. After a familiarization, pretraining MT was measured using an ultrasound (US) technique, and strength was tested using 10 repetition maximum (10RM) tests. After pretesting, 8 weeks of RT (4-6 sets, 8-12 repetitions to concentric failure, 2 sessions per week) was performed. Post-testing was conducted in the same order as pretesting 48 and 72 hours after the last session. Single-joint BC exercise resulted in higher hypertrophy of elbow flexors (11.06%) than the DR (5.16%) multijoint exercise after 8 weeks of RT (p = 0.009). The 10RM improvement was higher for DR in DR-trained arm, whereas 10RM for BC was higher in BC-trained arm. The single-joint exercise resulted in higher hypertrophy of the elbow flexors than multijoint exercise after 8 weeks of RT, whereas strength improvements were greater in accordance with specificity of RT exercise. Therefore, in RT prescription for elbow flexors hypertrophy, single-joint exercises such as BC should be emphasized.

Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review.

Bodybuilding is a sport that requires adequate training strategies in order to maximize skeletal muscle hypertrophy. The purpose of the present review was to perform a narrative assessment of the training routines designed for muscle hypertrophy used by bodybuilders. A search was carried out in the databases Pubmed/MEDLINE, Scielo, EBSCO, LILACS, SportDiscus, Web of Science, and CINAHL with the words "Resistance training" and "hypertrophy" in bodybuilders and their variations that involve the respective outcomes. Fourteen studies were identified that investigated the long-term training routines of bodybuilders. These studies demonstrate a pattern in the training organization, whereby there is a separation of training into four distinct periods: off-season, pre-contest, peak week, and post-contest. Each period has a specific spectrum of intensity load, total training volume, and exercise type (multi- or single-joint). We conclude that bodybuilding competitors employed a higher intensity load, lower number of repetitions, and longer rest intervals in the off-season than pre-contest.

The effects of straight and alternating sets on volume load, training efficiency, and metabolic response in grapplers.

BACKGROUND: The importance of strength in Brazilian jiu-jitsu (BJJ) has inspired several recommendations of resistance training (RT) in BJJ athletes, yet little is known about their responses to different RT approaches. Thus, we aimed to investigate volume, efficiency, and fatigue responses in two popular RT protocols. METHODS: In a randomized crossover design, 12 male BJJ athletes (mean age: 24.5±3.1 years; height: 175±5 cm; body mass: 77.1±12.9 kg; body fat: 14.3±5.7%; BMI: 24.8±3.0) completed two separate RT protocols consisting of the same exercises performed either as straight sets (TRAD) or alternating sets (AST) for three sets to failure with a previously established 10-repetition maximum (10RM) load. Maximal number of repetitions (MNR), training duration, volume load (VL), and training efficiency (TE = VL/time), rating of perceived exertion (RPE), and blood lactate concentration (LAC) were assessed in each protocol. RESULTS: MNR decreased steadily from first to last sets for all exercises, with no difference between protocols (P>0.05), resulting in the same VL. The shorter duration of AST resulted in increased TE (P<0.001), which was accompanied by higher RPE (P<0.001) and LAC (P<0.05), as well as higher session perceived load (P<0.01). CONCLUSIONS: Given the role of VL as a driver of RT adaptations, both approaches may be suitable for improvements in strength and hypertrophy. The distinct differences in duration and metabolic response should be considered when implementing RT alongside regular sport training.

Efeitos do programa de exercícios físicos, das academias da terceira idade, sobre a composição corporal e capacidade funcional de idosos / Efectos del programa de ejercicios físicos, propuesto en los gimnasios de la tercera edad, sobre la composición corporal y capacidad funcional de ancianos / Effects of the physical exercise program, in elderly public outdoor gyms, on body composition and functional capacity of the old men

OBJETIVO: Avaliar os efeitos do programa de exercícios físicos, proposto nas academias da terceira idade, sobre a composição corporal e capacidade funcional de idosos. MÉTODO: Participaram do presente estudo 54 homens idosos (67.7 +/- 5.7 anos; 1.7 +/- 0.1 m; 75.1 +/- 12.2 kg; 27.2 +/- 4.3 kg.m-2) sem quaisquer disfunções cognitivas, osteomioarticular ou contraindicação médica. A intervenção experimental (12 semanas) foi composta por exercícios proprioceptivos, alongamentos e treinamento em circuito, duração de uma hora e frequência semanal de no mínimo duas vezes por semana. RESULTADOS: O teste de Wilcoxon observou diferenças significativas no índice de massa corporal (p = 0.007), na circunferência abdominal (p = 0.001), força dos membros superiores (0.00007), flexibilidade dos membros superiores (p = 0.0015) e inferiores (p = 0.0019). CONCLUSÃO: Os resultados do presente estudo sugerem que o programa de exercícios nas academias da terceira idade promovem a manutenção ou melhoria da composição corporal e capacidade funcional, servindo como base para políticas públicas, no intuito de desenvolvimento e manutenção do programa de exercícios físicos para idosos

OBJETIVO: Evaluar los efectos del programa de ejercicios físicos, propuesto en los gimnasios de la tercera edad, sobre la composición corporal y capacidad funcional de ancianos. MÉTODO: En el presente estudio participaron 54 hombres ancianos (67.7 +/- 5.7 años, 1.7 +/- 0.1 m, 75.1 +/- 12.2 kg, 27.2 +/- 4.3 kg.m-2) sin ninguna disfunción cognitiva, osteomioarticular o contraindicación médica. La intervención experimental (12 semanas) fue compuesta por ejercicios propioceptivos, estiramientos y entrenamiento en circuito, duración de una hora y frecuencia semanal de por lo menos dos veces por semana. RESULTADOS: La prueba de Wilcoxon observó diferencias significativas en el índice de masa corporal (p = 0.007), en la circunferencia abdominal (p = 0.001), fuerza de los miembros superiores (0.00007), flexibilidad de los miembros superiores (p = 0.0015) e inferiores (p = 0.0019). CONCLUSIÓN: Los resultados del presente estudio sugieren que el programa de ejercicios en los gimnasios de tercera edad promueve el mantenimiento o mejora de la composición corporal y la capacidad funcional, sirviendo como base para políticas públicas, con el fin de desarrollar y mantener el programa de ejercicios físicos para ancianos

OBJECTIVE: Evaluate the effects of the physical exercise program, proposed in elderly public outdoor gyms, on the body composition and functional capacity of the old men. METHOD: Fifty-four elderly men (67.7 +/- 5.7 years; 1.7 +/- 0.1 m; 75.1 +/- 12.2 kg; 27.2 +/- 4.3 kg.m2) participated in the present study without any cognitive dysfunctions, musculoskeletal disorders, or against medical indication. The experimental intervention (12 weeks) consisted of proprioceptive exercises, stretching and circuit training, one hour and twice-weekly of frequency. RESULTS: Wilcoxon's test found significant differences in body mass index (p = 0.007), abdominal circumference (p = 0.001), upper limb strength (0.00007), upper limb flexibility (p = 0.0015) and lower limbs flexibility (P = 0.0019). CONCLUSION: The results of the present study suggest that the exercise program in elderly public gyms promotes the maintenance or improvement of body composition and functional capacity, serving as a basis for public policies, to develop and maintain the physical exercise program for elderly

The Effect of Exercise Order in Circuit Training on Muscular Strength and Functional Fitness in Older Women.

The purpose of this study was to analyze the effect of different orders of exercises in circuit training on strength and functional fitness in older women over a 12-week period. After 10 repetition maximum (10-RM) and functional fitness baseline testing, thirty older women were randomly assigned into two groups. The exercise order for Group 1 was leg press, wide-grip lat pulldown, knee extension, pec deck fly, plantar flexion and triceps extension; Group 2 performed the same exercises, but in the opposite order: triceps extension, plantar flexion, pec deck fly, knee extension, wide-grip lat pulldown and leg press. Both groups performed the circuit three times with a load that permitted 8 to 10 repetitions per exercise set. Both groups exhibited gains in 10-RM strength and functional fitness test performance (p ≤ 0.05). In Comparing groups, the G1 presented greater strength gains for the wide-grip lat pulldown, while G2 showed higher values for the plantar flexion and triceps extension exercises (p ≤ 0.05). Both circuit exercise orders were effective and could be applied to promote strength and functional fitness gains. However, based on the results for the wide-grip lat pulldown, plantar flexion and triceps extension, it seems that exercise order should be considered when specific muscle weaknesses are a priority, so that these muscles are trained first within a circuit.

Blood flow restriction training promotes hypotensive effect in hypertensive middle-age men / Efecto hipotensor producido por entrenamiento de restricción vascular sanguíneo en hipertensos de mediana edad

Objectives: The purposes of this study were a) to analyze the hemodynamic responses of two methods of resistance training (vascular occlusion vs. traditional) and, b) to demonstrate the effectiveness of vascular occlusion training method on the regulation of blood pressure in hypertensive subjects. Methods: Ten men of middle age (44.9±5.1 years, 83.7±12. kg, 174.1±8.1cm) performed two different protocols of resistance exercises (3 sets until concentric failure; leg press exercise; 60 sec pause between sets): a) with blood flow restriction (30% of 1RM intensity) and b) high intensity exercise (70% of 1RM intensity). Middle thigh muscle circumference was estimated and hemodynamic variables (heart rate, systolic and diastolic blood pressure) were measured before, immediately after and every 10 min (until 60 min) post exercise. The rate of perceived exertion was also utilized after exercise protocol. All subjects were encouraged not to perform the Valsalva maneuver. Results: Both protocols showed a significant reduction of systolic, diastolic and mean arterial blood pressure and heart rate post 10 until 60 min compared to values immediately post exercise (p<0.05). The blood flow restriction group showed a significant reduction (p<0.05) of diastolic blood pressure 20 min post-exertion time compared to rest values. In addition, the magnitude of the effect size about diastolic blood pressure revealed a large magnitude of effect at the 20' and 30 post-effort in the blood flow restriction group. Conclusion: Blood flow restriction protocol promoted a hypotensive effect during 60 min after it is realization

Objetivos: Los objetivos de este estudio fueron: a) analizar las respuestas hemodinámicas de dos métodos de entrenamiento de resistencia (oclusión vascular versus tradicional) y b) demostrar la efectividad del método de entrenamiento de oclusión vascular en la regulación de la presión arterial en sujetos hipertensos. Métodos: Diez hombres de mediana edad (44,9±5,1 años, 83,7±12 kg, 174,1±8,1 cm) realizaron dos protocolos diferentes de ejercicios de fuerza (3 series hasta el fallo concéntrico, ejercicio de ejercicios de pierna, pausa de 60 segundos entre series): a) Con restricción del flujo sanguíneo (30% de intensidad de 1RM) y b) ejercicio de alta intensidad (70% de intensidad de 1RM). Se estimó la circunferencia muscular media del muslo y se midieron las variables hemodinámicas (frecuencia cardíaca, presión arterial sistólica y diastólica) antes, inmediatamente después y cada 10 min (hasta 60 minutos) después del ejercicio. La escala de esfuerzo percibido también se utilizó después del protocolo de ejercicio. Se animó a todos los sujetos a no realizar la maniobra de Valsalva. Resultados: Ambos protocolos mostraron una reducción significativa de la presión arterial sistólica, diastólica y media ya frecuencia cardíaca post 10 hasta 60 min en comparación con los valores inmediatamente después del ejercicio (p<0.05). El grupo de restricción del flujo sanguíneo mostró una reducción significativa (p<0.05) de la presión arterial diastólica 20 minutos después del esfuerzo en comparación con los valores de reposo. Además, la magnitud del tamaño del efecto sobre la presión arterial diastólica reveló una gran magnitud de efecto a los 20 ‘ y 30’ post-esfuerzo en el grupo de restricción de flujo sanguíneo. Conclusión: El protocolo de restricción del flujo sanguíneo promovió un efecto hipotensor durante 60 minutos después de su realización

Influência da frequência semanal do treinamento de força sobre o desempenho funcional em idosas / Influence of the weekly frequency of strength training on functional performance in older women

Introdução: No envelhecimento ocorrem declínios estruturais e funcionais que podem afetar a independência física. O treinamento de força (TF) é capaz de promover melhoras neste quesito, entretanto, poucos experimentos investigaram a influencia da frequência semanal. Objetivo: verificar a influência da frequência semanal do TF sobre o desempenho funcional em idosas. Métodos: 21 mulheres idosas foram divididas em dois grupos que treinavam em uma (G1: n=11) ou duas vezes por semana (G2: n=10). O TF aplicado foi no formato de circuito que consistiu de três passagens com intervalo de 30 segundos entre os exercícios e faixa de repetições entre oito a 10. Resultados: Os resultados demonstraram melhora em relação ao pré-treinamento em todos os testes em ambos os grupos (p<0,05). No entanto, não foram observadas diferenças significativas entre os grupos (p>0,05). Conclusão: O TF é capaz de promover melhoras no desempenho funcional independe da frequência de treinamento.

Introducion: Aging occur declines structural and functional that can to affect physical independence. Objective: Verify the influence of weekly frequency of Strength Training (ST) on functional performance in older women. Methods: 21 older women were divided in two groups that trained in one (G1: n=11) or two times a week (G2: n=10). The ST applied was in format of circuit that consisted of three turns with interval of 30 seconds in between exercises and repetitions between eight and 10. Results: Results showed improvement over pre-training in all tests in both groups (p <0.05). However, no significant differences were observed between groups (p> 0.05). Conclusion: ST is capable of promoting improvements in functional performance regardless of training frequency.

Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training.

Resistance training is the most effective method to increase muscle mass. It has also been shown to promote many health benefits. Although it is deemed safe and of clinical relevance for treating and preventing a vast number of diseases, a time-efficient and minimal dose of exercise has been the focus of a great number of research studies. Similarly, an inverted U-shaped relationship between training dose/volume and physiological response has been hypothesized to exist. However, the majority of available evidence supports a clear dose-response relationship between resistance training volume and physiological responses, such as muscle hypertrophy and health outcomes. Additionally, there is a paucity of data to support the inverted U-shaped response. Although it may indeed exist, it appears to be much more plastic than previously thought. The overarching principle argued herein is that volume is the most easily modifiable variable that has the most evidenced-based response with important repercussions, be these muscle hypertrophy or health-related outcomes.

Perfil da aptidão física de idosos ingressantes nas academias da terceira idade / Physical fitness profile of the newcomer older adults in elderly outdoor gyms

Introdução: A população idosa eleva-se gradativamente intensificando a necessidade de políticas públicas. Objetivo: Avaliar a aptidão física do idoso ingressante nas Academias da Terceira idade (ATIs). Métodos: Cento e cinco homens idosos (68,91 ± 5,26 anos; 1,67 ± 0,05 m; 73,73 ± 9,39 kg; 26,96 ± 3,29 kg/m2 ) foram organizados em grupos de acordo com faixas etárias distintas: idosos com idade entre 60-64 anos (n = 30), 65-69 anos (n = 26), 70-74 anos (n = 26) e 75-79 anos (n = 23). Resultados: Não foram observadas diferenças significativas quanto ao índice de massa corporal, perimetria abdominal, força dos membros superiores e inferiores, preensão manual, flexibilidade dos membros superiores e inferiores, mobilidade funcional e resistência aeróbica entre as diferentes faixas etárias (p > 0,05). Conclusão: Os idosos ingressantes na ATIs apresentam, na sua maioria, sobrepeso, circunferência abdominal acima do normal, boa força e flexibilidade, baixa resistência aeróbia, agilidade e equilíbrio.

Introduction: The increase in the aging population demands public policies towards the elderly. Objective: Analyze the profile of the newcomer older adults in outdoor gyms. Methods: One hundred and five elderly men (68.91 ± 5.26, 1.67 ± 0.05 m; 73.73 ± 9.39 kg; 26.96 ± 3.29 kg m-2) were assigned to different groups in accordance to age: 60-64 years (n = 30), 65-69 years (n = 26), 70-74 years (n = 26) and 75-79 years (n = 23). Results: No significant differences were observed for body mass index; abdominal circumference; strength of the upper and lower ; handgrip; flexibility of the upper and lower limbs; functional mobility and aerobic resistance between different age groups (p > 0,05). Conclusion: Theelderly outdoor gyms newcomer older adult presents, in majority, overweight, waist circumference, good strength and flexibility, low aerobic conditioning, agility and balance.

Vascular and Inflammatory Acute Responses after a Resistance Exercise Session in Young Women with Excessive Adiposity / Respostas vasculares e inflamatórias agudas depois de uma sessão de exercício resistido em mulheres jovens com excesso de adiposidade

BACKGROUND: Endothelial dysfunction and low-grade inflammation are both positively associated to states of excessive adiposity but reports on the acute effects of resistance exercise on these variables are still lacking. We evaluated these acute effects of resistance exercise on vascular reactivity and on the inflammatory profile in young women. METHODS: Participants were divided into two groups: lean Controls (n=16) and Overweight (n=16). The resistance exercise session consisted of unilateral elbow flexions for five sets of 10 repetitions at 70% of one repetition maximum. Blood pressure, heart rate, forearm blood flow, vascular conductance, cytokines, adipopeptides and endothelin-1 were evaluated at rest and during the acute post-exercise period. RESULTS: The overweight group had higher forearm blood flow at rest (p=0.03) and during post-exercise (p<0.001) while forearm vascular conductance was higher only during post-exercise, at 20 (p=0.02) and 40 min (p<0.001). Endothelial-dependent vasodilation was higher during the post-exercise period in the Overweight group compared to controls (p=0.01). In the Overweight group, the resistance exercise session reduced interleukin-6 (p=0.02) and leptin (p<0.001) but increased endothelin-1 levels (p=0.02). CONCLUSIONS: We conclude that the single resistance exercise session elicited an acute increment of baseline vascular reactivity and an increased endothelial-dependent vasodilation with concomitant changes in inflammatory profile and endothelin-1 in our tested women with excessive adiposity.

ANTECEDENTES: A disfunção endotelial e a inflamação de baixo grau estão positivamente associadas a estados de adiposidade excessiva; entretanto os efeitos agudos do exercício resistido sobre estas variáveis ainda não estão esclarecidos. Avaliamos os efeitos agudos do exercício resistido sobre a reatividade vascular e sobre o perfil inflamatório em mulheres jovens. MÉTODOS: As participantes foram divididas em dois grupos: controles magras (n = 16) e aquelas com sobrepeso (n = 16). A sessão de exercício resistido consistiu de flexões unilaterais de cotovelo em cinco séries de 10 repetições (com 70% de uma repetição máxima). Avaliamos tanto no repouso quanto durante o período pós-exercício agudo a pressão arterial, a frequência cardíaca, o fluxo sanguíneo do antebraço (FBF) e a condutância vascular (CVF), as citocinas, os adipopeptídeos e a endotelina-1. RESULTADOS: O grupo com sobrepeso apresentou maior FBF em repouso (p = 0,03) e pós-exercício (p <0,001), enquanto a CVF foi maior somente após o exercício, aos 20 min (p = 0,02) e aos 40 min (p <0,001) . A vasodilatação endotélio-dependente durante o período pós-exercício foi maior no grupo Overweight em relação aos controles (p = 0,01). No grupo Overweight, a sessão de exercício resistido reduziu a interleucina-6 (p = 0,02) e a leptina (p <0,001) e o aumentou os níveis de endotelina-1 (p = 0,02). CONCLUSÃO: Concluímos que a sessão de exercício resistido provocou um incremento agudo da reatividade vascular basal e um aumento da vasodilatação endotélio-dependente com alterações concomitantes no perfil inflamatório e da endotelina-1 em mulheres com adiposidade excessiva.

Effects of manual resistance training and free weight resistance training on postexercise blood pressure in hypertensive men: a pilot study.

BACKGROUND: Manual resistance training (MRT) is a low cost and practically applicable alternative form of resistance training that is ideal for weight rooms with limited equipment. The aim of this study was to compare the acute and subacute hemodynamic responses between MRT and free weight resistance training (FWRT) in normotensive (NT) and hypertensive (HT) men. METHODS: Twenty-six untrained men performed a single bout of MRT and FWRT with a minimum 72-hour rest in between. Systolic blood pressure (SBP), diastolic blood pressure (DBP), mean blood pressure (MBP) were measured, and double product (DP) was calculated. Variables were assessed at different time points: SBP, DBP and MBP (pre- and 15, 30, 45 and 60 minutes postexercise); DP (half-time and postintervention). RESULTS: The blood pressure values (BP) were greater in HT men in all analyses and interventions. BP responses were similar between MRT and FWRT in both groups of men. In HT men, there was postexercise hypotension (PEH) after 15, 30 and 60 minutes in MBP measured for both interventions. The DP was greater for the MRT intervention, but within the cardiovascular safety limits. CONCLUSIONS: MRT induces PEH in similar levels to FWRT in HT men. Therefore, MRT is a viable and safe alternative for application of FWRT in NT and HT men, reducing the need for expensive equipment.

Extreme Conditioning Program Induced Acute Hypotensive Effects are Independent of the Exercise Session Intensity.

The aim of the study was to determine the acute systolic (SBP) and diastolic (DBP) blood pressure, rating of perceived exertion (RPE) and heart rate (HR) responses following two intense training sessions (24 hours apart). Nine male extreme conditioning program (ECP) practitioners with more than 6 months of experience (age 26.7 ± 6.6 years; body mass 78.8 ± 13.2 kg; body fat 13.5 ± 6.2 %) completed two experimental ECP sessions. Cardiovascular variables were measured before, immediately after and every 15 min during a 45 min recovery following each experimental session. Compared with pre-exercise data, our results showed a SBP decrease at 30 min post exercise session 1 (P≤0.05) and at 45 min following exercise session 2. DBP decreased (P≤0.05) at 15 min and 30 min following exercise session 1 and at 30 min after the exercise session 2, respectively. HR remained significantly higher (P≤0.05) 45 min following the first and second exercise session compared with pre-exercise values. Exercise session 1 induced a higher increase in HR (86 ± 11% of HRmax versus 82 ± 12% of HRmax, p = 0.01) and RPE (8.8 ± 1.2 versus 8.0 ± 1.2, p = 0.02) when compared to exercise session 2. In conclusion, post-exercise hypotension occurs following strenuous exercise sessions, regardless of the session design, which may have an important role in the prevention of cardiovascular diseases.

Influence of Rest Interval Length Between Sets on Blood Pressure and Heart Rate Variability After a Strength Training Session Performed By Prehypertensive Men.

Figueiredo, T, Willardson, JM, Miranda, H, Bentes, CM, Machado Reis, V, Freitas de Salles, B, and Simão, R. Influence of rest interval length between sets on blood pressure and heart rate variability after a strength training session performed by prehypertensive men. J Strength Cond Res 30(7): 1813-1824, 2016-The purposes of this study were to compare the effects of 2 different rest interval lengths between sets and exercises during strength training (ST) on blood pressure (BP) and heart rate variability (HRV) in prehypertensive trained men, and to verify how HRV influences BP. Eleven volunteer subjects (age: 26.1 ± 3.6 years; body mass: 74.1 ± 7.9 kg; height: 172.1 ± 4.1 cm; % body fat: 18.3 ± 6.3; ST experience: 1.7 ± 0.8 years) participated in this study. After assessing one repetition maximum (1RM) loads for the free weight bench press, lat pull-down, shoulder press, biceps curl, triceps extension, leg press, leg extension, and leg curl exercises; subjects performed 2 sessions with different rest intervals between sets and exercises in random order and 72 hours apart. Each ST session consisted of performing 3 sets of eight to 10 repetitions at 70% of a 1RM for each exercise, with either 1-minute (sequence 1 [SEQ1]) or 2-minute (sequence 2 [SEQ2]) rest intervals between sets and exercises, respectively. Before and after each session, BP and HRV (low frequency band, high frequency [HF] band, and square root of the mean squared difference of successive RR-interval index) were tracked for 60 minutes. The results demonstrated a postexercise hypotensive response (PEH) after both rest interval conditions (p ≤ 0.05). Additionally, increases in cardiac stress were noted after SEQ1, with a greater withdrawal in parasympathetic activity vs. baseline as noted in the HF band at 1-, 10-, and 20-minute postexercise (p ≤ 0.05). These results indicate that both sequences provided an effective stimulus for a PEH. Therefore, strength and conditioning professionals may prescribe 1- or 2-minute rest between sets and exercises when the goal is to reduce BP after training sessions. However, resting 1 minute between sets and exercises was associated with greater cardiac stress, and so this may necessitate prescription of longer rest intervals between sets and exercises when working with individuals who have been diagnosed with cardiovascular dysfunction.