Greater Training Volume Research Articles

RECUPERAÇÃO ENTRE SÉRIES NO TREINO DE FORÇA: REVISÃO SISTEMÁTICA E META-ANALISE

ABSTRACT Introduction: The recovery interval (RI) between sets and exercises has received attention from strength training (ST) researchers, to understand the relationship of rest on performance maintenance, especially the total load in a training session. It is known that each individual responds in a specific way to the training stimulus. So, what would be the effect of the different recovery interval strategies on the strength performance? Objective: Compare the different recovery intervals in strength training volume, considering the number of repetitions in healthy adults. Methods: We conducted a systematic review and meta-analysis based on methodological criteria, comparing fixed and self-selected RI on training volume, identified by the number of repetitions performed in a weight training program. Three electronic databases (Pubmed, VHL Virtual Health Library, Ebsco Sportdiscus) were analyzed, combining the expressions “resistance training”, “resistance exercise”, “strength exercise”, “recovery interval”, “rest interval”, “interval auto suggested”, “auto range selected” with “AND” and “OR” combination. Results: Pooled data from five studies showed a large significant effect in favor of the experimental group (>2 minutes) (MD: 1.24; 95%-CI [0.78; 1.71]; z: 5.25, Q:1.08; p < 0.01), since in the studies, recovery interval allowed a greater training volume. Conclusion: Longer RI seems be better, for maintaining total training volume, although there is no consensus for different training objectives against the self-selected RI. Thus, we imagine that this strategy may be important in the organizing a bodybuilding exercise program. Level of Evidence I; Systematic Review and Meta Analysis.

Personality Traits Associated with the Risk of Exercise Dependence in Ultraendurance Athletes: A Cross-Sectional Study.

Exercise dependence (ED) is common in endurance athletes and can lead to physical and psychological distress with various health effects. We designed a prospective cross-sectional study to investigate the personality traits associated with ED among ultraendurance athletes. A total of 507 participants (41.6 (9.8) years, men: 73.7%) completed (1) a screening questionnaire about sociodemographic data, sporting habits, and healthcare data, (2) the Exercise Dependence Scale-Revised (EDS-R, 21 items scored from 1 (never) to 6 (always), 7 subscales), (3) the Big Five Inventory (BFI), and (4) 2 items of the SCOFF (Sick-Control-One Stone-Fat-Food) questionnaire regarding possible eating disorders. Based on the EDS-R scores, 37 (7.3%) participants were at risk for ED (scores ≥ 5/6 on ≥3 subscales), 366 (72.2%) were nondependent but symptomatic (scores ≥ 3/6 on ≥3 subscales), and 104 (20.5%) were asymptomatic. Participants with ED had a greater training volume and a higher prevalence of possible eating disorders. A higher level of neuroticism was associated with increased EDS-R scores (r = 0.294; p < 0.001), with significantly higher scores in the ED group (F = 14.50, p < 0.001). The association between neuroticism and ED was not moderated by the presence of eating disorders. These findings will help to screen ultraendurance athletes at risk for ED and optimize their care.

Are We Exploring the Potential Role of Specialized Techniques in Muscle Hypertrophy?

Specialized resistance training techniques (e.g., drop-set, rest-pause) are commonly used by well-trained subjects for maximizing muscle hypertrophy. Most of these techniques were designed to allow a greater training volume (i.e., total repetitions×load), due to the supposition that it elicits greater muscle mass gains. However, many studies that compared the traditional resistance training configuration with specialized techniques seek to equalize the volume between groups, making it difficult to determine the inherent hypertrophic potential of these advanced strategies, as well as, this equalization restricts part of the practical extrapolation on these findings. In this scenario, the objectives of this manuscript were 1) to present the nuance of the evidence that deals with the effectiveness of these specialized resistance training techniques and - primarily - to 2) propose possible ways to explore the hypertrophic potential of such strategies with greater ecological validity without losing the methodological rigor of controlling possible intervening variables; and thus, contributing to increasing the applicability of the findings and improving the effectiveness of hypertrophy-oriented resistance training programs.

The Advantage of Supine and Standing Heart Rate Variability Analysis to Assess Training Status and Performance in a Walking Ultramarathon.

Cardiac autonomic modulation of heart rate, assessed by heart rate variability (HRV), is commonly used to monitor training status. HRV is usually measured in athletes after awakening in the morning in the supine position. Whether recording during standing reveals additional information compared to supine remains unclear. We aimed to evaluate the association between short-duration HRV, assessed both in the supine and standing position, and a low-intensity long-duration performance (walking ultramarathon), as well as training experience. Twenty-five competitors in a 100 km walking ultramarathon underwent pre-race supine (12 min) and standing (6 min) HR recordings, whereas performance and subjective training experience were assessed post-race. There were no significant differences in both supine and standing HRV between finishers (n = 14) and non-finishers (n = 11, mean distance 67 km). In finishers, a slower race velocity was significantly correlated with a higher decrease in parasympathetic drive during position change [larger decrease in High Frequency power normalized units (HFnu: r = −0.7, p = 0.01) and higher increase in the detrended fluctuation analysis alpha 1 index (DFA1: r = 0.6, p = 0.04)]. Highly trained athletes accounted for higher HFnu during standing compared to poorly trained competitors (+11.5, p = 0.01). Similarly, greater training volume (total km/week) would predict higher HFnu during standing (r = 0.5, p = 0.01). HRV assessment in both supine and standing position may provide additional information on the dynamic adaptability of cardiac autonomic modulation to physiologic challenges and therefore be more valuable for performance prediction than a simple assessment of supine HRV. Self-reported training experience may reliably associate with parasympathetic drive, therefore indirectly predicting long-term aerobic performance in ultramarathon walking races.

Optimizing Resistance During Multiple-Set Weight Training to Increase Training Volume for Rural Firefighters

PURPOSE:In this study, we hypothesized that a greater training volume would be produced using a training protocol where resistance is decreased with each set (DR) compared to a constant resistance (CR) protocol. In order to develop DRs, we used the subject’s fatigue ratio (using an individualized regression equation) from a CR training protocol where the number of repetitions declines with each set. METHODS:20 active-duty male firefighters (mean±SD, age = 32± 7yr, height = 180±5 cm, body mass = 96±16 kg, fire service = 9±7 yr) completed 4 sets at 65% of their 1RM CR and DR bench press, lat pulldown, and leg press exercises to failure with 30 second rest intervals. Exercise trials were performed in a random counterbalanced order. Data were analyzed using paired sample t-tests. RESULTS:There was a greater training volume (P<0.01) when subjects trained with DR sets compared to training with CR sets at all three exercises (table 1). CONCLUSIONS:In male firefighters, a greater training volume is attained using this DR method based on subject’s fatigue ratio than when using a CR training method suggesting that this may be a more effective training method.Table 1: Training volumes (kg, sets × reps × resistance) completed during 4 set exercises.

Impact of short-term training camp on arterial stiffness in endurance runners.

Lack of elasticity in the central artery causes an increase in left ventricular (LV) afterload. Although regular moderate-intensity endurance exercise improves cardiovascular function, including arterial destiffening, little is known about the effect of short-term vigorous exercise on cardiovascular function (i.e., the interaction between cardiac and arterial functions). We measured arterial stiffness [via pulse wave velocity from the heart to ankle (haPWV)] and LV contractility (via systolic interval time) before and after a 1-week training camp in a total of 33 regularly highly-trained collegiate endurance runners. They participated in three training sessions per day which mainly consisted of long-distance running and sprint training. The averaged running distance was ≈ 44% longer during the camp than the regular training program. After the camp, heart rate at rest and haPWV were significantly increased, whereas blood pressure remained unchanged. Although a ratio of pre-ejection period and LV ejection time (PEP/LVET, an index of blunted LV contractility) was unaltered, presumably due to the large variability of individual response, there was a significant correlation between changes in haPWV and PEP/LVET (r = 0.54, P < 0.01). These results suggest that, in regularly highly-trained endurance athletes, arterial stiffness increases after a training camp characterized by greater training volume (vs. regular training), and that the individual response in arterial stiffness correlates with the corresponding changes in myocardial contractility.

A Descending Resistance Sets Produces Greater Training Volume than a Constant Resistance Sets

PURPOSE:When an experienced resistance-trained individual performs multiple sets with a short rest period, such as 1 minute and 30 seconds between sets, the resistance must be reduced to maintain the same number of repetitions (reps) until fatigue. Otherwise, the number of reps will be reduced if the same resistance is used. There is no standard method for optimizing resistance to maximize training volume when using multiple sets with short rest periods. In this study, we hypothesized that a greater training volume (sets × reps × resistance) would be produced using a four week training method where resistance is decreased with each set (DR) compared to a four week CR method. In order to develop DR sets, we used the subject’s fatigue ratio (using an individualized regression equation) from a CR protocol where the number of repetitions declines with each set. METHODS: Ten male subjects (mean±SD, age = 30±5 yr, height = 175±5 cm, body mass = 78±4 kg, 1RM = 127±9 kg, weight training experience = 6±2 yr) completed pre and post training volume tests of 4 sets at 80% and 75% of their 1RM CR bench press. During these pre and post tests, four week muscular endurance intensities equivalent to 80% and 75% 1RM CR or DR bench press exercise trainings were performed in counterbalanced order. Data was analyzed using paired sample t-tests. RESULTS: There were greater increases with training volume (p < 0.05) when subjects trained with DR sets compared to training with CR sets after a four week training period for each condition (table 1). CONCLUSIONS: In males, a greater training volume is attained using a four week DR method based on subject’s fatigue ratio than when using a four week CR training method. This suggests that DR training may be more effective than CR training.Table 1: Training volumes (kg, sets × reps × resistance) completed during 4 set exercises.

Does the sex difference in competitiveness decrease in selective sub-populations? A test with intercollegiate distance runners.

Sex differences in some preferences and motivations are well established, but it is unclear whether they persist in selective sub-populations, such as expert financial decision makers, top scientists, or elite athletes. We addressed this issue by studying competitiveness in 1,147 varsity intercollegiate distance runners. As expected, across all runners, men reported greater competitiveness with two previously validated instruments, greater competitiveness on a new elite competitiveness scale, and greater training volume, a known correlate of competitiveness. Among faster runners, the sex difference decreased for one measure of competitiveness but did not decrease for the two other competitiveness measures or either measure of training volume. Across NCAA athletic divisions (DI, DII, DIII), the sex difference did not decrease for any competitiveness or training measure. Further analyses showed that these sex differences could not be attributed to women suffering more injuries or facing greater childcare responsibilities. However, women did report greater commitment than men to their academic studies, suggesting a sex difference in priorities. Therefore, policies aiming to provide men and women with equal opportunities to flourish should acknowledge that sex differences in some kinds of preferences and motivation may persist even in selective sub-populations.

Efeito da manipulação da ordem dos exercícios de força utilizando o sistema tri-set

The aim of this study was to analyze the effect of the manipulation of two different exercise orders using the tri-set system on the motor performance in exercises for the chest. Ten male (25.6 ± 5.7 years, 77.0 ± 5.8 kg, 172.9 ± 5.0 cm, 25.7 ± 1.4 kg/m 2 ) with experience in resistance training underwent two experimental sessions, in which the subjects performed two sequences of exercises for the chest: SEQA (bench press, in- cline bench press, and peck deck) and SEQB (peck deck, incline bench press, and bench press). The load used allowed 8 to 12 repetitions (80% of 1RM) in each exercise. A higher number of repetitions (29 ± 2 reps vs. 26 ± 3 reps, P < 0.001) and a greater total overload (resistance used x repetitions performed = 1,942 ± 172 kg vs. 1,728 ± 234 kg, P < 0.001) were observed in SEQB. The results suggest that in the tri-set system the higher number of repetitions and a greater training volume occur when the single-joint exercise is included before multiple-joint exercises.

Effects of Creatine Monohydrate Supplementation on Body Composition and Strength Indices in Experienced Resistance Trained Women

The purpose of this study was to examine 10 weeks of creatine monohydrate (Cr) supplementation coupled with resistance training on body composition and strength in women trainees. Twenty-six subjects ingested Cr (n = 13) or a placebo (Pl) (n = 13) at a dose of 0.3 g.kg(-1) and 0.03 g.kg(-1) body mass for the initial 7 days and subsequent 9 weeks, respectively, while performing a resistance training program 4 days per week. Significant increases (p < 0.05) occurred in both groups for lean body mass and 1 repetition maximum (1RM) bench press and incline leg press. There was a significant main effect for training, but there was no significant difference in the total number of repetitions completed after 5 sets of multiple repetitions to exhaustion at 70% of 1RM for bench press and incline leg press for both groups or in the ability to perform a greater training volume (sets x repetitions x load) in the Cr vs. Pl groups over the 10 weeks. The results indicate that Cr supplementation combined with 10 weeks of concurrent resistance training may not improve strength or lean body mass greater than training only. These findings may be a result of nonresponders due to gender differences or a varying biological potential to uptake Cr within the muscle.

A Theoretical Study of Taper Characteristics to Optimize Performance

The aim of this study was to examine the training factors that could affect taper efficiency. The analysis was done using simulations from a nonlinear model of the training effects on performance giving an individual optimal daily training (ODT). Training responses were simulated using data from six subjects obtained in a previous training experiment (15-wk program including 3 wk without training). Assuming first a steady state with training equal to ODT, the taper was simulated with various step training reductions up to 100% of previous training. Overload period (OT) was then featured by a 20% step increase in training during 28 d before the taper. Finally, a taper with step reduction was compared with progressive reduction. The taper allowed performance gains if training was higher than a minimal level. The best performance without OT preceding the taper was reached with a load reduction of 30.8 +/- 11.8% and a duration of 19.3 +/- 2.3 d. The best performance with OT preceding the taper was significantly higher than without OT (P < 0.02) and was obtained with a significantly greater load reduction and duration, 39.3 +/- 9.9% and 28.0 +/- 5.1 d respectively. The best performance with a progressive load reduction was significantly higher than with a step reduction only with OT before the taper (102.2 +/- 1.7 vs 101.8 +/- 1.5% of performance with ODT, P < 0.005). Greater training volume and/or intensity before the taper would allow higher performance gains, but would demand a greater reduction of the training load over a longer period. The results also pointed out the importance of training adaptations during the taper, in addition to fatigue dissipation.

Attenuated ANF Response to Exercise in Athletes with Exercise-Induced Hypoxemia

Some highly trained endurance athletes develop an exercise-induced hypoxemia (EIH) at least partially due to a hemodynamic factor with a potential stress failure on pulmonary capillaries. Atrial natriuretic factor (ANF) is a pulmonary vasodilatator and its release during exercise could be reduced with endurance training. We hypothesized that athletes exhibiting EIH, who have a greater training volume than non-EIH athletes, have a reduced ANF release during exercise explaining the pathophysiology of EIH. Ten highly trained EIH-athletes (HT-EIH), ten without EIH (HT-nEIH), and nine untrained (UT) males performed incremental exercise to exhaustion. No between group differences occurred in resting ANF plasma levels. In contrast to HT-nEIH and UT (p < 0.05), HT-EIH showed a smaller increase in ANF concentration between rest and maximal exercise (HT-EIH: 8.12 +/- 0.69 vs. 14.1 +/- 1.86 pmol x l (-1); HT-nEIH: 10.46 +/- 1 vs. 18.7 +/- 1.8 pmol x l (-1); UT: 6.23 +/- 0.95 vs. 20.38 +/- 2.79 pmol x l (-1)). During the recovery, ANF levels decreased significantly in HT-nEIH and UT groups (p < 0.05). Electrolyte values increased in all groups during exercise but were higher in both trained groups. In conclusion, this study suggested that ANF response to exercise may be important for exercise-induced hypoxemia.

Disorders of the Menstrual Cycle in Elite Female Ice Hockey Players and Figure Skaters

The purpose of this study was to assess and compare the incidence of delayed menarche and menstrual dysfunction among elite ice hockey players and figure skaters. Forty-three ice hockey players (23.5 ± 4.8 years, 68.2 ± 1.2 kg, 1.68 ± 0.01 m) and 39 figure skaters (17.5 ± 3.4 years, 53.7 ± 5.8 kg, 1.64 ± 0.05 m) completed a self-administered questionnaire on their menstrual status and history, training regimens and lifestyle. Age at menarche did not differ significantly between ice hockey players (13.3 ± 1.3 years) and figure skaters (13.7 ± 1.4 years). Menarche was unrelated to nationality, vigorous training premenarche or age at which the athlete began her sport, but was correlated with the age at menarche of the athletes’ mothers (r = 0.39, p < 0.05). Hormonal contraceptives were used by 35% of ice hockey players and 15% of the figure skaters. Amenorrhea and oligomenorrhea were experienced by 7.1% and 38.7% of postmenarcheal, ice hockey players and figure skaters respectively not using hormonal contraceptives. Menstrual dysfunction was associated with both age and age at menarche in the ice hockey players only. Training factors, and psychological pressure were perceived by the athletes to contribute to menstrual dysfunction. A greater training volume, younger age at commencing sport, lower body mass, greater subjective body image pressure and younger biological and gynaecological age were reported among the figure skaters, and were proposed to explain the higher incidence of menstrual dysfunction among the figure skaters compared with the ice hockey players. Figure skaters appear at increased risk of amenorrhea and oligomenorrhea compared with ice hockey players, which may be linked to training and physical characteristics of the sports.

Evidence for an inadequate hyperventilation inducing arterial hypoxemia at submaximal exercise in all highly trained endurance athletes.

The majority of highly trained endurance athletes with a maximal oxygen uptake greater than 60 mL x min(-1) x kg(-1) develop exercise-induced hypoxemia (EIH). Yet some of them apparently do not. The pathophysiology of EIH seems to be multifactorial, and one explanatory hypothesis is a relative hypoventilation. Nevertheless, conflicting results have been reported concerning its contribution to EIH. The aim of this study was to compare the cardiorespiratory responses to maximal exercise of highly trained endurance athletes demonstrating the same aerobic capacity without EIH (N athletes) and with EIH (H athletes). Ten N athletes and twelve H athletes performed an incremental exercise test. Measurements of arterial blood gases and cardiorespiratory parameters were performed at rest and during exercise. All athletes presented a significant decrease in PaO2 (P < 0.05) from rest up to 80% VO2max associated with an increase in PaCO2, both findings consistent with a relative hypoventilation. Then the H athletes, who had a greater training volume per week and a higher second ventilatory threshold than the N athletes (respectively, 17 +/- 1.1 vs 13.1 +/- 0.7 h x wk(-1); 91.8 +/- 1.7 vs 86.1 +/- 1.8% VO2max), presented a continuous PaO2 decrease up to VO2max. This was associated with a widening (Ai-a)DO2. This study showed that a relative hypoventilation, probably induced by a high level of endurance training, induced hypoxemia in all athletes. However, a nonventilatory mechanism, perhaps related to the volume of training, seemed to affect gas exchanges beyond the second ventilatory threshold in the H athletes, thereby enhancing EIH.