Eur J Appl Physiol DOI 10.1007/s00421-015-3150-8
ORIGINAL ARTICLE
A single set of exhaustive exercise before resistance training improves muscular performance in young men Andreo Fernando Aguiar · Cosme Franklim Buzzachera · Rafael Mendes Pereira · Vanda Cristina Sanches · Renata Borges Januário · Rubens Alexandre da Silva · Lucas Maciel Rabelo · André Wilson de Oliveira Gil
Received: 21 August 2014 / Accepted: 20 February 2015 © Springer-Verlag Berlin Heidelberg 2015
Abstract Purpose The purpose of this study was to examine the effects of an additional set of exhaustive exercise before traditional hypertrophic training on quadriceps muscle performance in young men. Methods Subjects performed maximal dynamic strength (1RM), local muscular endurance (LME), and magnetic resonance imaging (MRI) tests before and after an 8-week hypertrophic training program using a knee extensor machine. After baseline testing, the subjects were divided into 3 groups: untrained control, traditional training (TR), and prior exhaustive training (PE). Both the TR and PE groups trained using the same training protocol (2 days week−1; 3 sets of 8–12 repetitions at 75 % of 1RM); the only difference was that the PE group performed an additional set of exhaustive exercise at 20 % of 1RM before each training session. Results After 8 weeks, the PE group experienced a greater (P 0.05) in daily dietary intake were observed between groups.
Conclusion These results suggest that the inclusion of a single set of exhaustive exercise at 20 % of 1RM before traditional hypertrophic training can be a suitable strategy for inducing additional beneficial effects on quadriceps strength, hypertrophy, and endurance in young men.
Communicated by William J. Kraemer.
Introduction
A. F. Aguiar (*) · C. F. Buzzachera · R. M. Pereira · V. C. Sanches · R. B. Januário · R. A. da Silva · L. M. Rabelo · A. W. de Oliveira Gil Center of Research in Health Sciences, North University of Paraná (UNOPAR), Avenue Paris, 675, Jardim Piza, Londrina, PR CEP 86041‑120, Brazil e-mail: [email protected] R. B. Januário Department of Physical Education, Centre for Physical Education and Sports, Londrina State University (UEL), Londrina, PR, Brazil
Keywords Resistance training · Quadriceps · 1RM · Endurance · Cross-sectional area · Muscular strength Abbreviations 1RM One repetition maximum CSA Cross-sectional area LME Local muscular endurance MRI Magnetic resonance imaging CV Coefficient of variation RT Resistance training EMG Electromyography VL Vastus lateralis SENIAM Surface EMG for Non-Invasive Assessment of Muscles RMS Root mean square BMI Body mass index
Skeletal muscle hypertrophy is characterized by increased muscle fiber/cell size (Russell et al. 2000) due to an increase in the number of myofibrils, which are added in parallel (Paul and Rosenthal 2002). Given that a positive correlation exists between muscle cross-sectional area (CSA) and muscular strength (Maughan et al. 1983), hypertrophy is particularly important to athletes who are involved in strength and power sports (e.g., football linemen, rugby players, and powerlifters) and bodybuilding,
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where competitors are judged on both the quantity and quality of their muscle development (Schoenfeld 2010). Increased muscle mass is also vital for maintaining or developing physical fitness and functional capacity in recreational lifters (Schoenfeld 2010) and older adults (Hunter et al. 2004). Therefore, maximizing muscle hypertrophy has significant practical and clinical implications for a variety of populations associated to sports and health. While mechanical stress is unquestionably a primary stimulus for muscle hypertrophy, there is a compelling evidence that metabolic stress also may contribute to muscle growth (Schoenfeld 2013). Previous Kaatsu training studies (training with blood flow restriction) have shown that even low-intensity exercises ( 0.05) baseline physical characteristics. In addition, no significant (P > 0.05) differences in the daily dietary intakes were observed among the groups before and after the 8-week intervention period (Table 2). Maximal dynamic strength The 1RM for each group is presented in Fig. 3. Both the TR and PE groups demonstrated a significant (P
ORIGINAL ARTICLE
A single set of exhaustive exercise before resistance training improves muscular performance in young men Andreo Fernando Aguiar · Cosme Franklim Buzzachera · Rafael Mendes Pereira · Vanda Cristina Sanches · Renata Borges Januário · Rubens Alexandre da Silva · Lucas Maciel Rabelo · André Wilson de Oliveira Gil
Received: 21 August 2014 / Accepted: 20 February 2015 © Springer-Verlag Berlin Heidelberg 2015
Abstract Purpose The purpose of this study was to examine the effects of an additional set of exhaustive exercise before traditional hypertrophic training on quadriceps muscle performance in young men. Methods Subjects performed maximal dynamic strength (1RM), local muscular endurance (LME), and magnetic resonance imaging (MRI) tests before and after an 8-week hypertrophic training program using a knee extensor machine. After baseline testing, the subjects were divided into 3 groups: untrained control, traditional training (TR), and prior exhaustive training (PE). Both the TR and PE groups trained using the same training protocol (2 days week−1; 3 sets of 8–12 repetitions at 75 % of 1RM); the only difference was that the PE group performed an additional set of exhaustive exercise at 20 % of 1RM before each training session. Results After 8 weeks, the PE group experienced a greater (P 0.05) in daily dietary intake were observed between groups.
Conclusion These results suggest that the inclusion of a single set of exhaustive exercise at 20 % of 1RM before traditional hypertrophic training can be a suitable strategy for inducing additional beneficial effects on quadriceps strength, hypertrophy, and endurance in young men.
Communicated by William J. Kraemer.
Introduction
A. F. Aguiar (*) · C. F. Buzzachera · R. M. Pereira · V. C. Sanches · R. B. Januário · R. A. da Silva · L. M. Rabelo · A. W. de Oliveira Gil Center of Research in Health Sciences, North University of Paraná (UNOPAR), Avenue Paris, 675, Jardim Piza, Londrina, PR CEP 86041‑120, Brazil e-mail: [email protected] R. B. Januário Department of Physical Education, Centre for Physical Education and Sports, Londrina State University (UEL), Londrina, PR, Brazil
Keywords Resistance training · Quadriceps · 1RM · Endurance · Cross-sectional area · Muscular strength Abbreviations 1RM One repetition maximum CSA Cross-sectional area LME Local muscular endurance MRI Magnetic resonance imaging CV Coefficient of variation RT Resistance training EMG Electromyography VL Vastus lateralis SENIAM Surface EMG for Non-Invasive Assessment of Muscles RMS Root mean square BMI Body mass index
Skeletal muscle hypertrophy is characterized by increased muscle fiber/cell size (Russell et al. 2000) due to an increase in the number of myofibrils, which are added in parallel (Paul and Rosenthal 2002). Given that a positive correlation exists between muscle cross-sectional area (CSA) and muscular strength (Maughan et al. 1983), hypertrophy is particularly important to athletes who are involved in strength and power sports (e.g., football linemen, rugby players, and powerlifters) and bodybuilding,
13
where competitors are judged on both the quantity and quality of their muscle development (Schoenfeld 2010). Increased muscle mass is also vital for maintaining or developing physical fitness and functional capacity in recreational lifters (Schoenfeld 2010) and older adults (Hunter et al. 2004). Therefore, maximizing muscle hypertrophy has significant practical and clinical implications for a variety of populations associated to sports and health. While mechanical stress is unquestionably a primary stimulus for muscle hypertrophy, there is a compelling evidence that metabolic stress also may contribute to muscle growth (Schoenfeld 2013). Previous Kaatsu training studies (training with blood flow restriction) have shown that even low-intensity exercises ( 0.05) baseline physical characteristics. In addition, no significant (P > 0.05) differences in the daily dietary intakes were observed among the groups before and after the 8-week intervention period (Table 2). Maximal dynamic strength The 1RM for each group is presented in Fig. 3. Both the TR and PE groups demonstrated a significant (P
