Abstract
PurposeMen and women typically display different neuromuscular characteristics, force–velocity relationships, and differing strength deficit (upper vs. lower body). Thus, it is not clear how previous recommendations for training with velocity-loss resistance training based on data in men will apply to women. This study examined the inter-sex differences in neuromuscular adaptations using 20% and 40% velocity-loss protocols in back squat and bench press exercises.MethodsThe present study employed an 8-week intervention (2 × week) comparing 20% vs. 40% velocity-loss resistance training in the back squat and bench press exercises in young men and women (~ 26 years). Maximum strength (1-RM) and submaximal-load mean propulsive velocity (MPV) for low- and high-velocity lifts in squat and bench press, countermovement jump and vastus lateralis cross-sectional area were measured at pre-, mid-, and post-training. Surface EMG of quadriceps measured muscle activity during performance tests.ResultsAll groups increased 1-RM strength in squat and bench press exercises, as well as MPV using submaximal loads and countermovement jump height (P < 0.05). No statistically significant between-group differences were observed, but higher magnitudes following 40% velocity loss in 1-RM (g = 0.60) and in low- (g = 1.42) and high-velocity (g = 0.98) lifts occurred in women. Training-induced improvements were accompanied by increases in surface EMG amplitude and vastus lateralis cross-sectional area.ConclusionSimilar increases in strength and power performance were observed in men and women over 8 weeks of velocity-based resistance training. However, some results suggest that strength and power gains favor using 40% rather than 20% velocity loss in women.
Highlights
The percentage of one-repetition maximum (% of 1-RM) has been traditionally used to determine loading intensity during specific resistance training programming (e.g., 0–60% 1-RM for power training) (American College of Sports Medicine 2009)
The only significant between-group effects from ANCOVA analyses were observed in countermovement jump (CMJ) height for time × sex (F = 5.2, P = 0.028) and vastus lateralis cross-sectional area (CSA) for time × sex × velocity loss (F = 5.89, P = 0.020)
The present study showed that training to 20% or 40% of velocity loss leads to robust and similar increases in maximum strength, lifting velocity with submaximal loads, CMJ height, and vastus lateralis CSA
Summary
The percentage of one-repetition maximum (% of 1-RM) has been traditionally used to determine loading intensity during specific resistance training programming (e.g., 0–60% 1-RM for power training) (American College of Sports Medicine 2009). This requires a 1-RM test in the specific exercise to be performed regularly throughout the training cycle. 1-RM performance changes daily (1.1‒17.5 kg in lower-body and 0.5‒4.9 kg in upper-body exercises) (Grgic et al 2020) Such factors may make precise load prescription difficult, even with 1-RM testing. Another important variable in dosing resistance training for individuals is the number of repetitions per set. The produced training stimuli from generic resistance training programs may be very different for each individual; i.e., some receiving too little (volume) stimulus and some receiving sufficient or even too great (volume) stimulus
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