Neuromuscular responses for resistance training sessions adopting traditional, superset, paired set and circuit methods.

BACKGROUND: A challenging aspect of research in sports science is designing and conducting studies that simulate actual workout scenarios, especially with application to resistance training (RT). Therefore, the purpose of this study was to compare the effects of RT sessions performed in differing workout formats on myoelectric activity, strength performance, and metabolic markers (creatine kinase, lactate dehydrogenase, blood lactate) over 24, 48 and 72 hours post-workout. METHODS: Twenty-two trained men (25.2±4.1 years, 182.1±12.3 cm and 91.2±5.9 kg) performed the following four training protocols with 10-repetition maximum loads in random order: 1) traditional set (TS): three sets were performed in succession for the barbell bench press (BP), lat pulldown (LPD), 45° incline bench press (BP45), seated close-grip row (SCR), triceps extension (TE) and biceps curl (BC) on a pulley; 2) paired set (PS): three paired sets were performed as follows: BP-LPD, BP45-SCR, and TC-B; 3) super-set (SS): similar to the PS protocol, but without rest between paired exercises; 4) circuit training (CT): one set of each exercise was performed sequentially three times. RESULTS: The results showed greater total volume under the SS (8063.2±2270.5 kg) protocol versus the TS (7356.8±2279.7 kg). Total work (repetitions) was also significantly greater for the SS and CT protocols versus the TS (P<0.05). CONCLUSIONS: Therefore, the practitioners should consider utilizing the SS method during time-constrained periods with the goal to achieve greater training volume in time-efficient manner versus the TS, PS and CT methods.

Repetition Performance and Blood Lactate Responses Adopting Different Recovery Periods Between Training Sessions in Trained Men.

Miranda, H, Maia, MF, Paz, GA, de Souza, JAAA, Simão, R, Farias, DA, and Willardson, JM. Repetition performance and blood lactate responses adopting different recovery periods between training sessions in trained men. J Strength Cond Res 32(12): 3340-3347, 2018-The purpose of this study was to examine the effect of different recovery periods (24, 48, and 72 hours) between repeated resistance training (RT) sessions for the upper-body muscles on repetition performance and blood lactate responses in trained men. Sixteen recreationally trained men (age: 26.1 ± 3.1 years; height: 179 ± 4.5 cm; body mass: 82.6 ± 4.0 kg, 4.5 ± 2.2 years of RT experience) participated in this study. Eight repetition maximum (8RM) loads were determined for the bench press (BP), 30° incline bench press (BP30), and 45° incline bench press (BP45) exercises. To assess the effects of different recovery periods between repeated training sessions, 3 protocols were performed in randomized order, including 24 hours (P24), 48 hours (P48), and 72 hours (P72). Each RT session consisted of performing 4 repetition maximum sets of the BP, BP30, and BP45 with 8RM loads and 2-minute rest intervals between sets. Blood lactate levels were measured presession (PRE), immediately postsession (POST), 3 minutes postsession (P3), and 5 minutes postsession (P5). For the P24 protocol, significant decreases in repetition performance were found between sessions for the BP, BP30, and BP45 exercises, respectively. When considering session 2 only, the total work (repetition × sets) was significantly higher under P48 and P72 compared with P24 for the BP30 and BP45 exercises. Blood lactate levels (i.e., POST, P3, and P5) significantly increased for session 2 under the P24 compared with the P48 and P72 protocols, respectively. Therefore, coaches and practitioners who need to accomplish a higher training volume for the upper-body muscles should adopt recovery periods longer than 24 hours between sessions that train the same or similar muscle groups.

Hypotensive Responses of Reciprocal Supersets versus Traditional Resistance Training in Apparently Healthy Men.

The purpose of this study was to compare the hypotensive responses of reciprocal supersets (SS) versus traditional training (TRAD) methods. Thirteen men with at least five years of recreational experience in resistance training (RT) volunteered for the study. When completing the TRAD protocol, participants performed the following exercises separately in sequence: chest press (CP), low row (LR), leg extension (LE), leg curl (LC), pull down (PD), and shoulder press (SP). The SS method required participants to complete the same exercises as in the TRAD protocol, but exercises were coupled such that muscles sequentially served both as an agonist for lift one and then antagonist for lift two and vice versa. Exercise order used was CP and LR, LE and LC, and PD and SP with 10 repetition maximum loads. Blood pressure (BP) was measured before and for every 10 minutes for one hour after training. There was significantly more total work (TW) done in the TRAD condition compared to SS. Post exercise hypotension was evident only after the TRAD session at minutes 30 and 40 for systolic BP. Significant differences between the TRAD and SS methods were found at 20 minutes, 30 minutes, and 40 minutes for systolic BP. There was no significant two-way interaction for group × time for diastolic BP. There was a significant two-way interaction for group × time for mean arterial pressure. Significant reductions for mean arterial pressure (MAP) occurred only in the TRAD method after 30 to 40 minutes compared to the baseline values. Therefore, a TRAD RT method was sufficient to cause a hypotensive effect after the training session whereas the SS method did not reveal significant decreases in BP after the session. However, these findings are important to elucidate concerns regarding the post-exercise hypotension after RT and showed that TW might be the key to promote these changes because the volume of training was shown to be an important training variable to manipulate and might be associated with BP hypotension after RT.

Physical performance and positional differences among young female volleyball players.

BACKGROUND: The purpose of this study was to investigate the association among anthropometric, physical performance parameters, and dynamic postural control attributes of young female volleyball athletes, and to determine if differences exist in these attributes according to playing position. METHODS: Forty-three young female volleyball players participated in this study. Players were divided by position into hitters (N.=17), middle blockers (N.=8), setters (N.=10), and liberos (N.=8). Stature, body mass, vertical jump (VJ), peak power, horizontal jump (HJ), sit-and-reach (SRT), star excursion balance (SEBT), and agility (e.g. shuttle run and Illinois agility test) tests were assessed on non-consecutive days in randomized order. RESULTS: No difference was found between groups for SRT, peak power, VJ, and HJ (P≤0.05). Middle blockers and hitters were taller than setters (P≤0.05). Middle blockers were also taller than liberos (P=0.017). Significant differences were observed among groups for agility tests, with hitters significantly faster than setters (P=0.023) and middle blockers (P=0.037). In addition, liberos were significantly faster than setters (P=0.032) and middle blockers (P=0.046), during the Illinois agility test. No difference was observed between groups for reach distance scores in the SEBT. CONCLUSIONS: These results demonstrate important positional differences in agility measures of young female volleyball players. Coaches can use this information to determine the type of physical profile that is needed for specific positions and to design training programs to maximize strength, power, and neuromuscular development of young female volleyball athletes.

Effects of different rest intervals between antagonist paired sets on repetition performance and muscle activation.

Recent evidence suggests that exercising the antagonist musculature acutely enhances subsequent performance for the agonist musculature. The purpose of this study was to examine the effects of different rest intervals between sets for exercises that involve antagonistic muscle groups, a technique referred to as antagonist paired sets (APS). Fifteen recreationally trained men were tested for knee extension (KE) exercise performance, with or without previous knee flexion (KF) exercise for the antagonist musculature. The following protocols were performed in random order with 10 repetition maximum loads for the KF and KE exercises: (a) traditional protocol (TP)-1 set of KE only to repetition failure; (b) paired sets with minimal allowable rest (PMR)-1 set of KF followed immediately by a set of KE; (c) P30-30-second rest between paired sets of KF and KE; (d) P1-1-minute rest between paired sets; (e) P3-3-minute rest between paired sets; and (f) P5-5-minute rest between paired sets. The number of repetitions performed and electromyographic (EMG) activity of vastus lateralis, vastus medialis (VM), and rectus femoris (RF) muscles were recorded during the KE set in each protocol. It was demonstrated that significantly greater KE repetitions were completed during the PMR, P30, and P1 protocols vs. the TP protocol. Significantly greater EMG activity was demonstrated for the RF muscle during the KE exercise in the PMR and P30 vs. the TP, P3, and P5, respectively. In addition, significantly greater EMG activity was demonstrated for the VM muscle during the PMR vs. all other protocols. The results of this study indicate that no rest or relatively shorter rest intervals (30 seconds and 1 minute) between APS might be more effective to elicit greater agonist repetition enhancement and muscle activation.