Loaded Inter-set Stretching for Muscular Adaptations in Trained Males: Is the Hype Real?

The study examined the effects of adding a loaded stretch in the inter-set rest period (ISS) compared to traditional resistance training (TR) on muscular adaptations in resistance-trained males. Twenty-six subjects were randomly assigned into two groups (ISS: n=12; TR: n=14) and underwent an 8-week training regimen. Subjects in ISS underwent an additional loaded stretch for 30 s at 15% of their working load from the prior set during the inter-set rest periods. Muscle thickness of the pectoralis major at the belly (BMT) and lateral (LMT) portions, One-repetition maximum (1RM) and repetitions-to-failure (RTF) on the bench press exercise were measured at baseline and post 8 weeks of training. Additionally, volume load and perceptual parameters for exertion and recovery were measured. Both groups had similar total volume load and average perceptual parameters (p>0.05). There was a main time effect (p<0.01) for all but one dependent variable indicating that both groups responded similarly across time [(∆BMT: ISS=2.7±1.7 mm; TR = 3.0±2.2 mm), (∆LMT: ISS=3.2±1.6 mm; TR=2.8±1.7 mm, (∆1RM: ISS=6.6±3.8 kg; TR=7.5±5.7 kg). Repetitions-to-failure did not change in either group (∆RTF: ISS=0.0±2.1 repetitions; TR=0.0±2.3 repetitions, p>0.05). Our results suggest that addition of a loaded ISS does not affect muscular adaptations either positively or negatively in resistance-trained males.

Interset Stretching vs. Traditional Strength Training: Effects on Muscle Strength and Size in Untrained Individuals.

Evangelista, AL, De Souza, EO, Moreira, DCB, Alonso, AC, Teixeira, CVLS, Wadhi, T, Rauch, J, Bocalini, DS, Pereira, PEDA, and Greve, JMDA. Interset stretching vs. traditional strength training: effects on muscle strength and size in untrained individuals. J Strength Cond Res 33(7S): S159-S166, 2019-This study compared the effects of 8 weeks of traditional strength training (TST) and interset stretching (ISS) combined with TST on muscular adaptations. Twenty-nine sedentary, healthy adults were randomly assigned to either the TST (n = 17; 28.0 ± 6.4 years) or ISS (n = 12; 26.8 ± 6.1 years) group. Both groups performed 6 strength exercises encompassing the whole body (bench press, elbow extension, seated rows, biceps curl, knee extension, and knee flexion) performing 4 sets of 8-12 repetition maximum (RM) with a 90-second rest between sets. However, the ISS group performed static passive stretching, at maximum amplitude, for 30 seconds between sets. Both groups performed training sessions twice a week on nonconsecutive days. Muscle strength (i.e., 1RM) and hypertrophy (i.e., muscle thickness [MT] by ultrasonography) were measured at pre-test and after 8 weeks of training. Both groups increased 1RM bench press (p ≤ 0.0001): ISS (23.4%, CIdiff: 4.3 kg-11.1 kg) and TST (22.2%, CIdiff: 5.2 kg-10.9 kg) and 1RM knee extension (p ≤ 0.0001): ISS (25.5%, CIdiff: 5.6 kg-15.0 kg) and TST (20.6%, CIdiff: 4.4 kg-12.3 kg). Both groups increased MT of biceps brachii (BIMT), triceps brachii (TRMT), and rectus femoris (RFMT) (p ≤ 0.0001). BIMT: ISS (7.2%, CIdiff: 1.14-3.5 mm) and TST (4.7%, CIdiff: 0.5-2.5 mm), TRMT: ISS (12.3%, CIdiff: 1.1-4.4 mm) and TST (7.1%, CIdiff: 0.3-3.1 mm), and RFMT: ISS (12.4%, CIdiff: 1.1-2.9 mm) and TST (9.1%, CIdiff: 0.7-2.2 mm). For vastus lateralis muscle thickness (VLMT) and sum of the 4 muscle thickness sites (ΣMT), there was a significant group by time interaction (p ≤ 0.02) in which ISS increased VLMT and ΣMT to a greater extent than TST. Vastus lateralis muscle thickness: ISS (17.0%, CIdiff: 1.5-3.1 mm) and TST (7.3%, CIdiff: 0.7-2.1 mm), and ΣMT: ISS (10.5%, CIdiff: 6.5-9.0 mm) and TST (6.7%, CIdiff: 3.9-8.3 mm). Although our findings might suggest a benefit of adding ISS into TST for optimizing muscle hypertrophy, our data are not sufficient enough to conclude that ISS is superior to TST for inducing muscle hypertrophic adaptations. More studies are warranted to elucidate the effects of ISS compared with TST protocols on skeletal muscle. However, our findings support that adding ISS to regular TST regimens does not compromise muscular adaptations during the early phase of training (<8 weeks) in untrained individuals.

Metabolic and hormonal responses to different resistance training systems in elderly men.

OBJECTIVE: To compare acute and sub-acute responses in hormonal profile and metabolic parameters in elderly people who participated in two methods of strength training (ST) with equalized loads. METHODS AND MATERIALS: A total of 12 elder individuals (65 ± 3 years) were randomly assigned to two training methods: constant intensity (CI, 3 sets of 10 repetitions with 75% of 1RM) and variable intensity (VI, 1st set: 12 repetitions at 67% of 1RM > 2nd set: 10 repetitions at 75% of 1RM and 3rd set: 8 repetitions at 80% of 1RM). Both methods included the following exercises: leg press, knee extension, and squat with 1 min rest intervals between sets. Free speed of execution and maximum range of movement were encouraged throughout each set for both protocols. Blood samples were analyzed included glucose, testosterone (T), cortisol (C), T/C rate, growth hormone (GH), and lactate at 2 and 24 h post intervention. RESULTS: There were no observed differences in glucose, testosterone, GH, and lactate concentrations both at 2 and 24 h after the execution of the two training methods. However, significant increases in the levels of T/C rate and decrease on cortisol were observed immediately post exercise for both protocols. CONCLUSIONS: Although no significant differences were observed between the two interventions in relation to the hormonal and metabolic parameters analyzed, both training methods promoted a favorable response, with a slight superiority noted for the CI method relative to the hormonal profile.

Exercise-Induced Muscle Damage after a High-Intensity Interval Exercise Session: Systematic Review.

High-intensity interval training (HIIT) is considered an effective method to improve fitness and health indicators, but its high-intensity exercises and the mechanical and metabolic stress generated during the session can lead to the occurrence of exercise-induced muscle damage. Therefore, this study aimed to describe, by means of a systematic review, the effects of a single HIIT session on exercise-induced muscle damage. A total of 43 studies were found in the Medline/PubMed Science Direct/Embase/Scielo/CINAHL/LILACS databases; however, after applying the exclusion criteria, only 15 articles were considered eligible for this review. The total sample was 315 participants. Among them, 77.2% were men, 13.3% were women and 9.5 uninformed. Their age ranged from 20.1 ± 2 to 47.8 ± 7.5 years. HIIT protocols included running with ergometers (n = 6), CrossFit-specific exercises (n = 2), running without ergometers (n = 3), swimming (n = 1), the Wingate test on stationary bicycles (n = 2), and cycling (n = 1). The most applied intensity controls were %vVO2max, "all out", MV, MAV, Vmax, and HRreserve%. The most used markers to evaluate muscle damage were creatine kinase, myoglobin, and lactate dehydrogenase. The time for muscle damage assessment ranged from immediately post exercise to seven days. HIIT protocols were able to promote changes in markers of exercise-induced muscle damage, evidenced by increases in CK, Mb, LDH, AST, ALT, pain, and muscle circumference observed mainly immediately and 24 h after the HIIT session.

Psychophysiological Responses of Exercise Distribution During High Intensity Interval Training Using Whole Body Exercise.

The time-efficient nature of HIIT using bodyweight exercises can facilitate the application of exercise programs at home by encouraging more people to perform regular physical exercise. However, there are no studies investigating the influence of the distribution/order of exercises during HIIT training sessions using this method. The aim of the present study was to evaluate the effects of different exercise orders on training load indicators during HIIT sessions using body weight. Twenty male participants performed three 20-min sessions of HIIT using whole body exercise, consisting of 20 sets with 30 s of activity performed at maximal intensity, followed by 30 s of passive recovery. Three designs of exercise protocols were randomly performed according to the following exercise distribution: A: jumping jack, burpee, mountain climb and squat jump); B: jumping jack, mountain climb, burpee, and squat jump) and C: burpee, squat jump, jumping jack and mountain climb. No differences were found between protocols for relative heart rate, perceived exertion, and lactate concentrations. Significant differences (p < 0.001) were found for the number of movements (A:712 ± 59, B:524 ± 49, C:452 ± 65). No differences were observed for the area under curve when examining perceived exertion between protocols. However, the values for perceived recovery significantly differed (p < 0.001) between protocols (A:64 ± 19; B:52 ± 11; C:17 ± 13). Interestingly, protocol B and C induced a displeasure perception compared to protocol A. Our findings suggest that exercise distribution/order using HIIT whole body exercise promotes alterations in psychophysiological responses in HIIT using whole body exercises.

Effects of music on psychophysiological responses during high intensity interval training using body weight exercises.

The use of music in exercise sessions is considered an interesting strategy as it facilitates, through motivation, an improvement in physical performance, as well as a reduction in the subjective perception of effort and an improvement in mood. Such factors are important for the maintenance of physical exercise programs, however, considering high intensity interval training, the effects of music remain inconclusive. Thus, the objective of this study was to evaluate the influence of music during high intensity interval training sessions using body weight (HIIT-B) on the physiological parameters and mood state of adults. METHODS: 11 CrossFit male practitioners were randomly submitted to three sessions of HIIT-B under the following experimental conditions: preference music (PM), non-preference music (nPM) and without music (WM). The HIIT-B protocol consisted of 20 sets of 30 s of stimulus using maximal intensities followed by 30 s of passive recovery. The following exercises were used: jumping jacks, burpee, mountain climber and squat jumping. The following parameters were analyzed: heart rate (HR), lactate (La), total amount of movements (TAM), affective response (AR), rating of perceived exertion (RPE), recovery (RPR) and mood states. RESULTS: although an increase (p< 0.05) of HR, RPE and La, reduction of RPR was found after performing the HIIT session, no differences were found between the three conditions to these parameters. The nPM condition promoted lower (p< 0.001) TAM compared to the WM and PM conditions, which also differed from each other. However, for AR, a music effect was found among the protocols (p< 0.0001), indicating that the PM session promoted an increase in pleasure, unlike WM and nPM session which provided pleasure reduction and displeasure respectively. The WM session did not promote any changes. There were no main effects on time for depression and anger, which were different for vigor, fatigue, mental confusion, tension and mood disturbance. Additionally, differences were found after session to tension (p = 0.0229), vigor (p = 0.0424) and fatigue (p = 0.0400) for PM condition, vigor (p = 0.0424), fatigue (p = 0.0400) mental confusion (p = 0.0302) and mood disturbance (p = 0.0129) for nPM and vigor (p = 0.0363) and fatigue (p = 0.0468) to WM conditions. CONCLUSION: Listening to preferred music during an 'all out' HIIT-B session increases exercise performance and elicits more positive affective responses in recreationally active adult males, despite similar HR, blood lactate, RPE and fatigue compared to nonpreferred music or no-music.

Effect of a short-term whole-body high-intensity interval training on fitness, morphological, and functional parameters in untrained individuals.

BACKGROUND: High-intensity interval training protocols using the body weight (WB-HIIT) as resistance could be an interesting and inexpensive alternative due to the absence of equipment required (low cost) and the possibility to be performed in a wide range of locations. Therefore, the purpose of the present study was to analyze the effects of a short-term WB-HIIT protocol on muscle thickness (MT), muscular endurance (ME), one maximum repetition test (1RM), and maximum oxygen uptake (VO2max) of untrained individuals. METHODS: Fifty healthy men (28.2±6.7 years, 77.5±26.2 kg, 171±10 cm, 23.2±8.2% Fat) were randomized into WB-HIIT (N.=25) or control (CON, N.=25) group. The WB-HIIT performed 9 exercises (40-second stimulus in all out intensity/ 20-second of passive recovery) divided into 3 blocks with 2 sets each for 6 weeks (three times a week). RESULTS: Only WB-HIIT resulted in a significant increase in MT, ME, 1RM, and VO2max (all P<0.05) outcomes and were significantly greater compared to CON (all P<0.05). CONCLUSIONS: Our results demonstrate that a WB-HIIT program can be a time-efficient strategy to promote changes on fitness, morphological and functional parameters in previously untrained sedentary individuals.

Nonlinear periodization maximizes strength gains in split resistance training routines.

The purpose of our study was to compare strength gains after 12 weeks of nonperiodized (NP), linear periodized (LP), and nonlinear periodized (NLP) resistance training models using split training routines. Twenty-seven strength-trained men were recruited and randomly assigned to one of 3 balanced groups: NP, LP, and NLP. Strength gains in the leg press and in the bench press exercises were assessed. There were no differences between the training groups in the exercise pre-tests (p > 0.05) (i.e., bench press and leg press). The NLP group was the only group to significantly increase maximum strength in the bench press throughout the 12-week training period. In this group, upper-body strength increased significantly from pre-training to 4 weeks (p < 0.0001), from 4 to 8 weeks (p = 0.004), and from 8 weeks to the post-training (p < 0.02). The NLP group also exhibited an increase in leg press 1 repetition maximum at each time point (pre-training to 4 weeks, 4-8 week, and 8 weeks to post-training, p < 0.0001). The LP group demonstrated strength increases only after the eight training week (p = 0.02). There were no further strength increases from the 8-week to the post-training test. The NP group showed no strength increments after the 12-week training period. No differences were observed in the anthropometric profiles among the training models. In summary, our data suggest that NLP was more effective in increasing both upper- and lower-body strength for trained subjects using split routines.

Description of training loads using whole-body exercise during high-intensity interval training.

OBJECTIVES: To describe external training load and internal training load through sets of a single session of high-intensity interval training (HIIT) body work. METHODS: Twenty male individuals (24±3 years) performed a HIIT body work protocol consisting of a single bout of exercise with 1:1 stimuli. The exercises used were 30 min in duration with "all-out" intensity. The exercises included jumping jacks, mountain climbers, burpees and squat jumps, totaling 20 min of exercise. During exercise, total movement capacity, blood lactate measurement, ratings of perceived exertion and recovery, training load and intensity were monitored. RESULTS: The single bout examined showed a total of 382±89 movements. Differences (p<0.01) in the total amount of movement for each exercise were noted, reflecting the difficulty of maintaining exercise over time. Increases in lactate concentrations (before: 0.98±0.16, after: 14.10±1.66; mmol/L) were found postexercise. Significant differences (p<0.01) were found after the fifth set, and the values for movement capacity remained higher than the values of the first set, demonstrating high load in a single session. No differences in ratings of perceived exertion (RPE) during the sets were found. However, the ratings of perceived recuperation from the second set were significantly (p<0.01) lower than those from the first set. CONCLUSIONS: The exercise protocol used in this study was of high intensity and produced large values for stress during performance, with increases recorded for the internal load indicators.

Does resistance training improve body image satisfaction among the elderly? A cross-sectional study.

OBJECTIVE: This study aims to evaluate whether body image satisfaction improves with practice in resistance training in elderly women. METHODS: Forty women were selected and randomly divided into an untrained group (UN) group and a group trained in resistance exercises (RT). To evaluate body image satisfaction, the silhouette matching task was used. RESULTS: No differences were found between current (5.45±0.24) and ideal (4.7±0.12) silhouettes in the RT group. However, the UN group showed a significant difference (p<0.01) between current (10.4±0.43) and ideal (5.6±0.26) silhouettes. The current silhouette was significantly different between the UN and RT groups (p<0.002). However, the ideal silhouette value did not differ between them. Body satisfaction was present in 90% of the participants in the RT group, and the difference was 15% less than that in the UN group (x2 test, p<0.001). CONCLUSION: Resistance training in elderly women can promote satisfaction with their body image.

The dose-response phenomenon associated with strength training is independent of the volume of sets and repetitions per session / O fenômeno de dose-resposta associado ao treinamento de força é independente do volume de séries e repetições por sessão / El fenómeno de dosis-respuesta asociado al entrenamiento de fuerza es independiente del volumen de series y repeticiones por sesión

ABSTRACT Introduction There are few studies on the effectiveness of training models with high volume sets per session in particular muscle groups. Objective The aim of the study was to investigate the effects of different resistance training (RT) repetitions with equalized volumes on muscle adaptations. Methods This study used an experimental design in which forty-seven volunteers underwent 8 weeks of RT after having been distributed randomly into three groups: ten sets of three maximum repetitions (10x3), three sets of ten maximum repetitions (3x10) and five sets of six maximum repetitions (5x6) for each muscular group per training session. Maximum strength (1RM test) and muscle thickness (MT) were evaluated as outcomes. Results A significant main effect (p=0.001) of time on maximum strength was observed for the three groups, but no significance was observed (p>0.05) in time x group interactions. A significant main effect (p=0.001) of time was observed on MT for biceps, triceps and vastus lateralis, without significant differences for time x group interactions. Significant correlations were found between maximum strength and muscle thickness after general statistical analyses for all protocols. Conclusion Improvements in maximum strength and muscle thickness are similar when repetition volumes are equalized through the number of series and repetitions. Level of evidence I; Therapeutic studies, investigation of treatment results.

RESUMO Introdução Existem poucos estudos sobre a eficácia de modelos de treinamento com conjuntos de alto volume por sessão em grupos musculares específicos. Objetivos O objetivo do estudo foi investigar os efeitos de diferentes repetições do treinamento de resistência (TR) com volumes equalizados nas adaptações musculares. Métodos Este estudo tem desenho experimental com 47 voluntários que realizaram oito semanas de TR depois de serem distribuídos randomicamente em três grupos: dez séries de três repetições máximas (10x3), três séries de dez repetições máximas (3x10) e cinco séries de seis repetições máximas (5x6) para cada grupo muscular por sessão de treinamento. A força máxima (teste de 1RM) e a espessura muscular (EM) foram avaliadas como desfecho. Resultados Verificou-se efeito significativo (p = 0,001) sobre o tempo na força máxima nos três grupos, contudo, nenhuma significância (p > 0,05) foi observada nas interações entre tempo e grupo. Constatou-se efeito significativo (p = 0,001) do tempo sobre a EM para bíceps, tríceps e vasto lateral, sem diferenças significativas nas interações entre tempo e grupo. Correlações significativas foram encontradas entre força máxima e espessura muscular depois das análises estatísticas gerais para todos os protocolos. Conclusões A melhora da força máxima e da espessura muscular é semelhante quando o volume de repetições é equalizado considerando o número de séries e repetições. Nível de evidência I; Estudos terapêuticos, investigação dos resultados do tratamento.

RESUMEN Introducción Existen pocos estudios sobre la eficacia de modelos entrenamiento con conjuntos de alto volumen por sesión en grupos musculares específicos. Objetivos El objetivo del estudio fue investigar los efectos de diferentes repeticiones del entrenamiento de resistencia (ER) con volúmenes ecualizados en las adaptaciones musculares. Métodos Este estudio tiene diseño experimental con 47 voluntarios que realizaron ocho semanas de ER después de ser distribuidos aleatoriamente en tres grupos: diez series de tres repeticiones máximas (10x3), tres series de diez repeticiones máximas (3x10) y cinco series de seis repeticiones máximas (5x6) para cada grupo muscular por sesión de entrenamiento. La fuerza máxima (test de 1RM) y el espesor muscular (EM) fueron evaluados como conclusión. Resultados Se verificó efecto significativo (p = 0,001) sobre el tiempo en la fuerza máxima en los tres grupos, sin embargo, ninguna significancia (p> 0,05) fue observada en las interacciones entre tiempo y grupo. Se constató efecto significativo (p = 0,001) del tiempo sobre el EM para bíceps, tríceps y vasto lateral, sin diferencias significativas en las interacciones entre tiempo y grupo. Fueron encontradas correlaciones significativas entre fuerza máxima y espesor muscular después de los análisis estadísticos generales para todos los protocolos. Conclusiones La mejora de la fuerza máxima y del espesor muscular es semejante cuando el volumen de repeticiones es ecualizado considerando el número de series y repeticiones. Nivel de evidencia I; Estudios terapéuticos, investigación de los resultados del tratamiento.

Effects of exercise intensity on postexercise hypotension after resistance training session in overweight hypertensive patients.

Among all nonpharmacological treatments, aerobic or resistance training (RT) has been indicated as a significantly important strategy to control hypertension. However, postexercise hypotension responses after intensity alterations in RT are not yet fully understood. The purpose of this study was to compare the outcomes of differing intensities of RT on hypertensive older women. Twenty hypertensive older women participated voluntarily in this study. After a maximum voluntary contraction test (one repetition maximum) and determination of 40% and 80% experimental loads, the protocol (3 sets/90″ interset rest) was performed in a single session with the following exercises: leg press, leg extension, leg curl, chest press, elbow flexion, elbow extension, upper back row, and abdominal flexion. Systolic and diastolic blood pressures were evaluated at rest, during exercise peak, and after 5, 10, 15, 30, 45, and 60 minutes of exercise and compared to the control. Both experimental loads were effective (P<0.01) in promoting postexercise systolic hypotension (mmHg) compared to controls, after 30, 45, and 60 minutes, respectively, at 40% (113±2, 112±4, and 110±3 mmHg) and 80% (111±3, 111±4, and 110±4 mmHg). Both procedures promoted hypotension with similar systolic blood pressures (40%: -11%±1.0% and 80%: -13%±0.5%), mean arterial blood pressures (40%: -12%±5.5% and 80%: -12%±3.4%), and rate-pressure products (40%: -15%±2.1% and 80%: -17%±2.4%) compared to control measures (systolic blood pressure: 1%±1%, mean arterial blood pressure:\ 0.6%±1.5%, rate-pressure product: 0.33%±1.1%). No differences were found in diastolic blood pressure and heart rate measures. In conclusion, hypertensive older women exhibit postexercise hypotension independently of exercise intensity without expressed cardiovascular overload during the session.

Multivariate linear regression analysis to evaluate multiple-set performance in active and inactive individuals

Abstract Aim: To determine how EMG, anthropometric, and psychological factors, and physical activity levels affect isokinetic peak torque performance (IPT) of multiple set exercise sessions. Methods: 20 participants (27±7 years old), classified as active (A=10) and inactive (I=10), performed 10x10:40secs of maximal unilateral knee flexions and extensions at 120o.s-1. The IPT, EMG, glucose, LDH, and lactate concentrations and perceptions of pain, effort, recovery. Results: Active volunteers showed higher muscularity (52±5 vs 47±4 cm; p<0.05), PTI (262±4 vs 185±4 Nm; p<0.05), relative lower drop in performance (14±2 vs 27±3% ; p<0.05), major MDF (83±1 vs 76±1 Hz; p<0.05), lower log -Fins5 (-12.9±0.3 vs -12.7 ± 0.3 Hz; p<0.05), smaller subjective perception of effort (14.8±0.3 vs 17.0±0.3) and higher subjective perception of recovery (14.2±0.2 vs 12.3±0.3). There was a significant interaction between relative fatigue and the number of sets (F=6.18; p<0.001). Stepwise multiple regressions revealed that subjective perception of recovery best explained the fatigue level generated in the active volunteers [fatigue level= 85.084-5255(SPR)] while for body mass was the best determinant for the inactive group [fatigue level = -21.560 +1.828(BMI)]. Conclusion: Data from the present analysis suggest that physically active individuals show higher torque development and a smaller fatigability index when compared to inactive individuals. Among the fatigue models studied, it is possible that alterations in biochemical components, psychophysiological and EMG are not sensitive to the direct influence of the fatigue dynamics protocol, both in active or inactive individuals.

Effects of previous carbohydrate supplementation on muscular fatigue: double-blind, randomized, placebo-controlled crossover study

Aims: The aim of this study was to examine the effects of previous carbohydrate supplementation on high-volume resistance exercise performance Methods: Twenty males physically independent adults aged ≥18 years participated in a double-blind randomized placebo-controlled crossover study. Sixty minutes before the experimental protocol, each participant ingested 0,6 g.kg of body mass-1 of carbohydrate supplementation or placebo. Maximum voluntary isometric contraction tests were performed before and after the dynamic fatigue induction protocol consisting of 10 sets of 8 repetitions of right leg knee extensors at 120º s-1. Results: Lower decrement of the isometric peak torque (p<0,001) and of the rate of torque development (p<0,001) was observed in carbohydrate supplementation after the dynamic protocol. Both concentric and eccentric peak torque differed significantly (p<0,001) between carbohydrate supplementation and placebo treatments from the second set, although the slope of the force-repetitions curve was not different between them. Additionally, the carbohydrate supplementation resulted in a lower session rating of perceived exertion (p<0,05). Conclusions: Previous carbohydrate supplementation attenuates muscle fatigue and internal load exercise in a high-volume isokinetic leg protocol.(AU)

Description of training loads using whole-body exercise during high-intensity interval training

OBJECTIVES: To describe external training load and internal training load through sets of a single session of high-intensity interval training (HIIT) body work. METHODS: Twenty male individuals (24±3 years) performed a HIIT body work protocol consisting of a single bout of exercise with 1:1 stimuli. The exercises used were 30 min in duration with "all-out" intensity. The exercises included jumping jacks, mountain climbers, burpees and squat jumps, totaling 20 min of exercise. During exercise, total movement capacity, blood lactate measurement, ratings of perceived exertion and recovery, training load and intensity were monitored. RESULTS: The single bout examined showed a total of 382±89 movements. Differences (p<0.01) in the total amount of movement for each exercise were noted, reflecting the difficulty of maintaining exercise over time. Increases in lactate concentrations (before: 0.98±0.16, after: 14.10±1.66; mmol/L) were found postexercise. Significant differences (p<0.01) were found after the fifth set, and the values for movement capacity remained higher than the values of the first set, demonstrating high load in a single session. No differences in ratings of perceived exertion (RPE) during the sets were found. However, the ratings of perceived recuperation from the second set were significantly (p<0.01) lower than those from the first set. CONCLUSIONS: The exercise protocol used in this study was of high intensity and produced large values for stress during performance, with increases recorded for the internal load indicators.

Is the weekly sets volume training performed by trained subjects in accordance with training recommendations guidelines for muscle hypertrophy?

Abstract AIM the aim of this study was to analyze the weekly sets volume (WSV) performed by trained men and women for each muscle group in muscle hypertrophy programs. METHODS One hundred and five resistance training practitioners of both sex (42 women, 29.8±5.7 years; 63 men, 28.5±5.7 years) consented to the analysis of their current training programs. Their training plains were analyzed by a researcher that used the following equation to determine the WSV performed for each muscle group: "number of exercises per muscle group per training session X number of sets per exercise in each training session X weekly training frequency per muscle group". The median values ​​by each muscle group were compared within and between genders. RESULTS Between group analysis demonstrated that men performed higher WSV for upper body (UB) muscles than women (47.2±14,6 vs. 18.2±7.4 sets). Conversely, women performed a higher WSV for lower body (LB) muscle groups than men (23.8±11.2 vs. 11.5±7.0 sets). The training volume for the abdominal muscles did not differ between groups. When comparing the WSV for the UB, LB and core musculature within groups, men perform higher training volumes for the UB compared to the LB and core, while women train the LB with a higher volume compared to the other musculature. CONCLUSION For some muscle groups, the WSV is higher than recommended in the literature for muscle hypertrophy. Men emphasize the UB training, while women emphasize training the LB. Moreover, the WSV performed by subjects of both genders is disproportionate between different muscle groups.

Does resistance training improve body image satisfaction among the elderly? A cross-sectional study

OBJECTIVE: This study aims to evaluate whether body image satisfaction improves with practice in resistance training in elderly women. METHODS: Forty women were selected and randomly divided into an untrained group (UN) group and a group trained in resistance exercises (RT). To evaluate body image satisfaction, the silhouette matching task was used. RESULTS: No differences were found between current (5.45±0.24) and ideal (4.7±0.12) silhouettes in the RT group. However, the UN group showed a significant difference (p<0.01) between current (10.4±0.43) and ideal (5.6±0.26) silhouettes. The current silhouette was significantly different between the UN and RT groups (p<0.002). However, the ideal silhouette value did not differ between them. Body satisfaction was present in 90% of the participants in the RT group, and the difference was 15% less than that in the UN group (x2 test, p<0.001). CONCLUSION: Resistance training in elderly women can promote satisfaction with their body image.