Abstract
Blood flow restriction (BFR) resistance training leads to increased muscle mass and strength but the progression leading to adaptations may be different as strength gains are often to a lesser magnitude than high-load (HL) training. The impact of training loads and repetitions on older adults’ muscle mass and strength following BFR or HL training was evaluated. Twenty-one older adults (67–90 years) classified as being at risk of mobility limitations were randomly assigned to HL (n = 11) or BFR (n = 10) knee extension (KE) and flexion (KF) training twice per week for 12 weeks. Strength was measured with 10-repetition maximum (10-RM) tests and isometric contractions. Cross-sectional area (CSA) of the quadriceps and hamstrings was measured. HL and BFR interventions increased 10-RM KF and isometric strength (P < 0.05) and hamstrings CSA increased an average of 4.8 ± 5.9% after HL and BFR training (time main effect P < 0.01). There were no differences between the training groups (time x group interactions P > 0.05). The rate of progression of KF training load and repetitions was comparable (time × group interactions of each variable P > 0.05). The groups averaged an increase of 0.50 ± 25 kg⋅week-1 and 1.8 ± 0.1.7 repetitions⋅week-1 of training (time main effects P < 0.05). The HL training group experienced greater improvements in KE 10-RM strength than the BFR group (60.7 ± 36.0% vs. 35.3 ± 25.5%; P = 0.03). In both groups, isometric KE strength increased 17.3 ± 18.5% (P = 0.001) and there were no differences between groups (P = 0.24). Quadriceps CSA increased (time main effect P < 0.01) and to similar magnitudes (time x group interaction P = 0.62) following HL (6.5 ± 3.1%) and BFR training (7.8 ± 8.2%). The HL group experienced accelerated progression of load when compared to BFR (0.90 ± 0.60 kg⋅week-1 vs. 30 ± 0.21 kg⋅week-1; P = 0.006) but was not different when expressed in relative terms. BFR training progressed at a rate of 3.6 ± 1.3 repetitions⋅week-1 while the HL group progressed at 2.2 ± 0.43 repetitions⋅week-1 (P = 0.003). HL training led to greater increases in KE 10-RM and it may be attributed to the greater load and/or faster rate of progression of the load throughout the 12-week training period and the specificity of the testing modality. Incorporating systematic load progression throughout BFR training periods should be employed to lead to maximal strength gains.
Highlights
Skeletal muscle adaptations of muscular hypertrophy, strength, power, and endurance can be obtained through resistance training programs that alter the load, sets, repetitions, and exercise volume (Garber et al, 2011)
HL training led to greater increases in knee extension (KE) 10-repetition maximum (RM) and it may be attributed to the greater load and/or faster rate of progression of the load throughout the 12-week training period and the specificity of the testing modality
Resistance training utilizing moderate to HLs of 60–80% of an individual’s onerepetition maximum (1-RM) with 2–4 sets of 8–12 repetitions has been shown to be effective for improving muscle hypertrophy, strength and power in healthy young, and older adults while muscle endurance adaptations are achieved using low-load resistance training that incorporates less than 50% 1-RM for 2–4 sets of 15–20 repetitions (Garber et al, 2011)
Summary
Skeletal muscle adaptations of muscular hypertrophy, strength, power, and endurance can be obtained through resistance training programs that alter the load, sets, repetitions, and exercise volume (Garber et al, 2011). Resistance training utilizing moderate to HLs of 60–80% of an individual’s onerepetition maximum (1-RM) with 2–4 sets of 8–12 repetitions has been shown to be effective for improving muscle hypertrophy, strength and power in healthy young, and older adults while muscle endurance adaptations are achieved using low-load resistance training that incorporates less than 50% 1-RM for 2–4 sets of 15–20 repetitions (Garber et al, 2011). To elicit these adaptations, the principles of specificity, progression, and overload are incorporated over time (Ciolac et al, 2010). It is important to explore alternate modalities other than HL resistance training for older adults to engage in to maximize muscle size, strength, power, and endurance
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