Periodized Resistance Training Program Research Articles

Autoregulation Does Not Provide Additional Benefits to a Mixed Session Periodized Resistance Training Program in Trained Men.

Bartolomei, S, Francesco, L, Latini, D, and Hoffman, JR. Autoregulation does not provide additional benefits to a mixed session periodized resistance training program in trained men. J Strength Cond Res 38(9): 1535-1542, 2024-The aim of this investigation was to study how autoregulation impacted training volume, performance, and muscle size on a 10-week mixed session periodized (MSP) resistance training program, characterized by the inclusion of different training foci in each session. Twenty-four resistance trained men were assigned to an autoregulated mixed session periodized (AMSP group; n = 13; age = 26.2 ± 4.9 y; body mass = 82.0 ± 8.7 kg; height = 176.8 ± 6.0 cm) or into an MSP ( n = 11; age = 24.0 ± 2.6; body mass = 81.3 ± 10.5 kg; height = 174.0 ± 5.4 cm) group. Subjects in both groups trained 5 days per week for 10 weeks and performed the same exercises. The difference between the groups consisted in the use of a perceived recovery-based scale to adjust the individual training volume in the AMSP program. Maximal strength (bench press and squat 1 repetition maximum), power (bench press throw and countermovement jump), and muscle architecture (muscle thickness [MT] of biceps brachii, trapezius, vastus lateralis and vastus medialis) were collected before and after the 10-week training period. In addition, training volume and session load were calculated for each training session. A higher total training volume ( p < 0.001) was seen in AMSP program compared with MSP program, but no differences ( p > 0.05) were noted in the average session load. No significant differences between the groups were detected for MT of both upper-body and lower-body muscles ( p's > 0.05) and lean body mass ( p = 0.681). No significant differences between the groups were detected for any strength or power measurements. Results of this study indicate that a perceived recovery-based AMSP training program was not more effective than an MSP training program for increasing muscle size and performance in resistance trained men.

Effects of a 12-Week Periodized Resistance Training Program on Resting Brain Activity and Cerebrovascular Function: A Nonrandomized Pilot Trial.

Resistance training is a promising strategy to promote healthy cognitive aging; however, the brain mechanisms by which resistance training benefits cognition have yet to be determined. Here, we examined the effects of a 12-week resistance training program on resting brain activity and cerebrovascular function in 20 healthy older adults (14 females, mean age 69.1 years). In this single group clinical trial, multimodal 3 T magnetic resonance imaging was performed at 3 time points: baseline (preceding a 12-week control period), pre-intervention, and post-intervention. Along with significant improvements in fluid cognition (d = 1.27), 4 significant voxelwise clusters were identified for decreases in resting brain activity after the intervention (Cerebellum, Right Middle Temporal Gyrus, Left Inferior Parietal Lobule, and Right Inferior Parietal Lobule), but none were identified for changes in resting cerebral blood flow. Using a separate region of interest approach, we provide estimates for improved cerebral blood flow, compared with declines over the initial control period, in regions associated with cognitive impairment, such as hippocampal blood flow (d = 0.40), and posterior cingulate blood flow (d = 0.61). Finally, resistance training had a small countermeasure effect on the age-related progression of white matter lesion volume (rank-biserial = −0.22), a biomarker of cerebrovascular disease. These proof-of-concept data support larger trials to determine whether resistance training can attenuate or even reverse salient neurodegenerative processes.

Practical Application of Traditional and Cluster Set Configurations Within a Resistance Training Program

ABSTRACT Altering set configurations during a resistance training program can provide a novel training variation that can be used to modify the external and internal training loads that induce specific training outcomes. To design training programs that better target the defined goal(s) of a specific training phase, strength and conditioning professionals need to better understand how different set configurations affect the training adaptations that result from resistance training. Traditional and cluster set structures are commonly implemented by strength and conditioning professionals as part of an athlete's resistance training program. The purpose of this review is to offer examples of the practical implementation of traditional and cluster sets that can be integrated into a periodized resistance training program.

Effects Of A 12-week Periodized Resistance Training Program On Markers Of Inflammation In Older Adults

Effects Of A 12-week Periodized Resistance Training Program On Markers Of Inflammation In Older Adults

Chronic Effects of Altering Resistance Training Set Configurations Using Cluster Sets: A Systematic Review and Meta-Analysis.

The acute responses to cluster set resistance training (RT) have been demonstrated. However, as compared to traditional sets, the effect of cluster sets on muscular and neuromuscular adaptations remains unclear. To compare the effects of RT programs implementing cluster and traditional set configurations on muscular and neuromuscular adaptations. Systematic searches of Embase, Scopus, Medline and SPORTDiscus were conducted. Inclusion criteria were: (1) randomized or non-randomized comparative studies; (2) publication in English; (3) participants of all age groups; (4) participants free of any medical condition or injury; (5) cluster set intervention; (6) comparison intervention utilizing a traditional set configuration; (7) intervention length ≥ three weeks and (8) at least one measure of changes in strength/force/torque, power, velocity, hypertrophy or muscular endurance. Raw data (mean ± SD or range) were extracted from included studies. Hedges' g effect sizes (ES) ± standard error of the mean (SEM) and 95% confidence intervals (95% CI) were calculated. Twenty-nine studies were included in the meta-analysis. No differences between cluster and traditional set configurations were found for strength (ES = - 0.05 ± 0.10, 95% CI - 0.21 to 0.11, p = 0.56), power output (ES = 0.02 ± 0.10, 95% CI - 0.17 to 0.20, p = 0.86), velocity (ES = 0.15 ± 0.13, 95% CI - 0.10 to 0.41, p = 0.24), hypertrophy (ES = - 0.05 ± 0.14, 95% CI - 0.32 to 0.23, p = 0.73) or endurance (ES = - 0.07 ± 0.18, 95% CI - 0.43 to 0.29, p = 0.70) adaptations. Moreover, no differences were observed when training volume, cluster set model, training status, body parts trained or exercise type were considered. Collectively, both cluster and traditional set configurations demonstrate equal effectiveness to positively induce muscular and neuromuscular adaptation(s). However, cluster set configurations may achieve such adaptations with less fatigue development during RT which may be an important consideration across various exercise settings and stages of periodized RT programs.

Combination of resistance and aerobic exercise for six months improves bone mass and physical function in HIV infected individuals: A randomized controlled trial.

To evaluate the effect of combined resistance and aerobic training (RT+AT) on regional bone mineral density (BMD) and physical performance in people living with HIV (PLWH). Forty PLWH (20 men and 20 women) were randomized into RT+AT group (n=20; age = 38.3 ± 4.9) or non-exercise control group (n=20; age = 37.9 ± 5.1). The RT+AT group was required to perform a nonlinear periodized resistance training program targeting large muscle groups followed by 20 min aerobic exercise at 65-80% of maximal heart rate. Participants in RT+AT performed three supervised sessions per week for 6-months, whereas participants in the control group were instructed to continue with their current lifestyle habits. The primary outcome was bone mineral density (lumbar spine (L2-L4), femoral neck, and distal 1/3 radius). Secondary outcomes included physical function, anthropometry, inflammatory markers, and growth factors. The RT+AT group demonstrated a significant increase in BMD at follow-up for the Lumbar spine (L2-L4), femoral neck, and 1/3 radius (all, P <.05), and There were no gender differences in the training response between men and women for any of the BMD regions. Similar findings were also observed for lean body mass, IGF1and Adiponectin (P<.001). We observed a decrease in percent body fat, fat mass, IL-6, TNF-α, and myostatin in the RT+AT group (P<.001). Finally, there was a significant increase in handgrip strength and gait speed for both women and men in the RT+AT group (P <.001). A combination of resistance and aerobic training appears to be a feasible and effective means for counteracting bone loss and improving various inflammatory markers, physical function, and growth hormones in PLWH.

Alterations in Adiponectin, Leptin, Resistin, Testosterone, and Cortisol across Eleven Weeks of Training among Division One Collegiate Throwers: A Preliminary Study.

Cytokine and hormone concentrations can be linked to the manipulation of training variables and to subsequent alterations in performance. Subjects: Nine D-1 collegiate throwers and 4 control subjects participated in this preliminary and exploratory report. Methods: Hormone (testosterone (T) and cortisol (C)) and adipokine (adiponectin, leptin, and resistin) measurements were taken at weeks 1, 7, and 11 for the throwers and weeks 1 and 11 for the control group. The throwers participated in an 11-week periodized resistance training and throws program during the fall preparatory period. Volume load was recorded throughout the study. Results: Hormone values did not exhibit statistically significant changes across time; however, there were notable changes for C, the testosterone to cortisol ratio (T:C), and adiponectin. Conclusions: T:C was increased as volume load decreased, and adiponectin increased in concert with decreases in C and increases in the T:C, possibly suggesting a lesser degree of obesity-related inflammation and a higher degree of “fitness” and preparedness.

Comparable endocrine and neuromuscular adaptations to variable vs. constant gravity-dependent resistance training among young women

BackgroundVariable resistance has been shown to induce greater total work and muscle activation when compared to constant resistance. However, little is known regarding the effects of chronic exposure to variable resistance training in comparison with constant resistance training. The aim of the present study was therefore to examine the effects of chain-loaded variable and constant gravity-dependent resistance training on resting hormonal and neuromuscular adaptations.MethodsYoung women were randomly assigned to variable resistance training (VRT; n = 12; age, 23.75 ± 3.64 years; and BMI, 26.80 ± 4.21 kg m−2), constant resistance training (CRT; n = 12; age, 23.58 ± 3.84 years; BMI, 25.25 ± 3.84 kg m−2), or control (Con; n = 12; age, 23.50 ± 2.93 years; BMI, 27.12 ± 12 kg m−2) groups. CRT performed 8-week total-body free-weight training three times per week with moderate-to-high intensity (65–80% 1RM; periodized). VRT was the same as CRT but included variable resistance via chains (15% of total load). Resting serum samples were taken before and after the 8-week intervention for GH, IGF-1, cortisol, myostatin, and follistatin analyses.ResultsBoth VRT and CRT groups displayed moderate-to-large significant increases in GH (197.1%; ES = 0.78 vs. 229.9%; ES = 1.55), IGF-1 (82.3%; ES = 1.87 vs. 66%; ES = 1.66), and follistatin (58.8%; ES = 0.80 vs. 49.15%; ES = 0.80) and decreases in cortisol (− 19.9%; ES = − 1.34 vs. − 17.1%; ES = − 1.05) and myostatin (− 26.9%; ES = − 0.78 vs. − 23.2%; ES = − 0.82). Also, VRT and CRT resulted in large significant increases in bench press (30.54%; ES = 1.45 vs. 25.08%; ES = 1.12) and squat (30.63%; ES = 1.28 vs. 24.81%; ES = 1.21) strength, with no differences between groups.ConclusionsImplementing chain-loaded VRT into a periodized resistance training program can be an effective alternative to constant loading during free-weight RT among untrained young women.

Resistance Training and Milk-Substitution Enhance Body Composition and Bone Health in Adolescent Girls

Background: Increased soft-drink consumption has contributed to poor calcium intake with 90% of adolescent girls consuming less than the RDA for calcium.Purpose/objectives: The purpose of this investigation was to determine the independent and additive effects of two interventions (milk and resistance training) on nutrient adequacy, body composition, and bone health in adolescent girls.Methods: The experimental design consisted of four experimental groups of adolescent girls 14–17 years of age: (1) Milk + resistance training [MRT]; n = 15; (2) Resistance training only [RT]; n = 15; (3) Milk only [M] n = 20; (4) Control [C] n = 16. A few significant differences were observed at baseline between the groups for subject characteristics. Testing was performed pre and post-12 week training period for all groups. Milk was provided (3, 8 oz servings) for both the MRT and the M groups. The MRT group and the RT groups performed a supervised periodized resistance training program consisting of supervised one-hour exercise sessions 3 d/wk (M, W, F) for 12 wk. Baseline dietary data was collected utilizing the NUT-P-FFQ and/or a 120 item FFQ developed by the Fred Hutchinson Cancer Research Center (Seattle, Washington). Body composition was measured in the morning after an overnight fast using dual-energy X-ray absorptiometry (DXA) with a total body scanner (ProdigyTM, Lunar Corporation, Madison, WI). A whole body scan for bone density and lumbar spine scans were performed on all subjects. Maximal strength of the upper and lower body was assessed via a one-repetition maximum (1-RM) squat and bench press exercise protocols. Significance was set at P ≤ 0.05.Results: Significant differences in nutrient intakes between groups generally reflected the nutrient composition of milk with greater intakes of protein and improved nutrient adequacy for several B vitamins, vitamin A, vitamin D, calcium, magnesium, phosphorus, potassium, and zinc. Mean calcium intake was 758 and 1581 mg/d, in the non-milk and milk groups, respectively, with 100% of girls in the milk groups consuming > RDA of 1300 mg/d. There were no effects of milk on body composition or muscle performance, but resistance training had a main effect and significantly increased body mass, lean body mass, muscle strength, and muscle endurance. There was a main effect of milk and resistance training on several measures of bone mineral density (BMD). Changes in whole body BMD in the M, RT, MRT, and CON were 0.45, 0.52, 1.32, and −0.19%, respectively (P < 0.01).Conclusions: Over the course of 12 weeks the effects of 1300 mg/d of calcium in the form of fluid milk combined with a heavy resistance training program resulted in the additive effects of greater nutrient adequacy and BMD in adolescent girls. While further studies are needed, combining increased milk consumption with resistance training appears to optimize bone health in adolescent girls.

Muscular adaptations to periodized resistance-training in older adults

Summary Objectives Due to skeletal muscle wasting (sarcopenia) older adults rely on a larger proportion of their remaining skeletal muscle to generate force and power for everyday activities. As a consequence, premature fatigue and a cycle of further inactivity and disability ensue. Thus, different fitness components, such as muscular strength and endurance may need to be targeted to counteract functional decline. Although, resistance training periodization has been shown to result in superior muscle strength adaptations in younger populations, the effects are less clear in older adults. Equipment and methods We recruited previously trained, older male and female subjects (n = 15, > 60 years of age) for a ten-week pre- post-test design, two days/week periodized resistance training program. The program consisted of one day high-intensity/low volume [∼85% of the estimated 1 repetition maximum (RM) with 6 repetitions] and one day low-moderate intensity/high volume (∼67% of the estimated 1RM with 12 repetitions) training. Results 1RM increased significantly (P = 0.000) for both the leg press and chest press exercises after resistance training by 17.9 and 17.3%, respectively. Moreover, the subjects completed more repetitions with the higher load (60% of post-training 1RM) after training, thus volume load (VL) (number of repetitions × 60% of 1RM load) increased significantly (P = 0.000) in both the leg press (43.3%) and the chest press (21.6%) exercises. Chest press strength and endurance improvements showed a significant (P = 0.017) moderate correlation (r = 0.59). On the other hand, no changes were detected in body composition and lean mass as a result of the program. Resistance training periodization is a feasible strategy in older populations to improve muscular strength and muscular endurance simultaneously. The results indicate that exercise professionals can utilize even low frequency periodization training to improve muscle strength and endurance in active older adults in a time-efficient manner.

Negligible Effects of β-Hydroxy-β-Methylbutyrate Free Acid and Calcium Salt on Strength and Hypertrophic Responses to Resistance Training: A Randomized, Placebo-Controlled Study.

This study evaluated the effects of β-hydroxy-β-methylbutyrate free acid (HMB-FA) and calcium salt (HMB-Ca) on strength, hypertrophy, and markers of muscle damage. In this randomized, double-blind, placebo-controlled study, 44 resistance-trained men (age: 26 ± 4 years; body mass: 84.9 ± 12.0kg) consuming ≥1.7g·kg-1·day-1 of protein received HMB-FA (3g/day; n = 14), HMB-Ca (3g/day; n = 15), or placebo (PL; cornstarch, 3g/day; n = 15) for 12 weeks, while performing a periodized resistance training program. Before and after intervention, lean body mass (measured with dual X-ray absorptiometry), maximal dynamic strength (one-repetition maximum), knee extension maximal isometric strength (maximal voluntary isometric contraction [MVIC]), cross-sectional area (measured with ultrasound), and muscle soreness were assessed. MVIC was also measured 48hr after the first and the last training sessions. All groups increased lean body mass (main time effect: p < .0001; HMB-FA: 1.8 ± 1.8kg; HMB-Ca: 0.8 ± 1.4kg; PL: 0.9 ± 1.4kg), cross-sectional area (main time effect: p < .0001; HMB-FA: 6.6 ± 3.8%; HMB-Ca: 4.7 ± 4.4%; PL: 6.9 ± 3.8%), one-repetition maximum bench press (main time effect: p < .0001; HMB-FA: 14.8 ± 8.4kg; HMB-Ca: 11.8 ± 7.4kg; PL: 11.2 ± 6.6kg), MVIC (main time effect: p < .0001; HMB-FA: 34.4 ± 39.3%; HMB-Ca: 32.3 ± 27.4%; PL: 17.7 ± 20.9%) after the intervention, but no differences between groups were shown. HMB-FA group showed greater leg press strength after the intervention than HMB-Ca and PL groups (Group × Time interaction: p < .05; HMB-FA: 47.7 ± 31.2kg; HMB-Ca: 43.8 ± 31.7kg; PL: 30.2 ± 20.9kg). MVIC measured 48hr after the first and the last sessions showed no attenuation of force decline with supplementation. Muscle soreness following the first and last sessions was not different between groups. The authors concluded that neither HMB-Ca nor HMB-FA improved hypertrophy or reduced muscle damage in resistance-trained men undergoing resistance training ingesting optimal amounts of protein. HMB-FA but not HMB-Ca resulted in a statistically significant yet minor improvement on leg press one-repetition maximum.

The Effects of a Multi-Ingredient Performance Supplement Combined with Resistance Training on Exercise Volume, Muscular Strength, and Body Composition.

The effects of a multi-ingredient performance supplement (MIPS) incorporating a mixture of branched chain amino acids, beta-alanine, glutamine, creatine, and piperine on resistance training (RT)-induced adaptations remains unclear. Therefore, the purpose of this study was to investigate the effects of this investigational MIPS during six weeks of RT on performance and body composition. Thirty recreationally trained males and females were recruited for this pair-matched, double-blind, placebo-controlled investigation. Subjects were assigned to consume either an experimental MIPS (MIPS) (n = 15) or a placebo (PLA) (n = 15) concurrently with a six-week periodized RT program. Body composition, one-repetition maximum (1RM), and muscular power were assessed at pre- and post-training. Weekly relative volume load was compared between groups. The MIPS and PLA groups demonstrated a significant increase in total body mass (MIPS = +2.9 ± 1.3%; PLA = +2.5 ± 1.7%) and lean mass (MIPS = +5.0 ± 2.1%; PLA = +3.1 ± 1.9%) (p < 0.001) with no changes in fat mass. There were no group × time interactions for any of the body composition measures. Both groups demonstrated similar improvements in maximum strength for the back squat, bench press, and deadlift as well as lower body power from pre- to post-training (p < 0.001). Within the limitations of the current investigation, results failed to demonstrate the benefits of the experimental MIPS for muscular strength and body composition across six weeks of RT compared to PLA.

Integrating Resistance Training Into High School Curriculum

ABSTRACT RESISTANCE TRAINING FOR YOUTH ATHLETES IS BECOMING INCREASINGLY COMMON. INTEGRATING A PERIODIZED RESISTANCE TRAINING PROGRAM INTO SCHOOL CURRICULUM CAN HELP DEVELOP ATHLETICISM FOR ALL YOUTH. THIS ARTICLE AIMS TO PROVIDE AN OVERVIEW OF A RESISTANCE TRAINING PROGRAM USED IN A NEW ZEALAND SECONDARY SCHOOL. PROVIDED IS AN INSIGHT INTO THE LEVELS OF PLANNING FOR AN EFFECTIVE ATHLETIC DEVELOPMENT PROGRAM. PROPERLY SEQUENCED TRAINING BLOCKS ARE ESSENTIAL IN ACHIEVING LONG-TERM SUCCESS. IN ADDITION, COACHES MUST BE SUFFICIENTLY CERTIFIED AND QUALIFIED TO WORK WITH YOUTH, WHICH INCLUDES TAILORING APPROACHES TO VARYING LEVELS OF SKILL AND PROVIDING EFFECTIVE FEEDBACK.

Changes in Unilateral Upper Limb Muscular Strength and Electromyographic Activity After a 16-Week Strength Training Intervention in Survivors of Breast Cancer

Hagstrom, AD, Shorter, KA, and Marshall, PWM. Changes in unilateral upper limb muscular strength and Electroymographic activity after a 16-week strength training intervention in survivors of breast cancer. J Strength Cond Res 33(1): 225-233, 2019-Upper limb strength deficits are frequently observed following breast cancer (BC) and its treatments. It is currently unknown whether these unilateral deficits can be corrected by a standard bilateral strength training intervention. Twenty-three survivors of BC were included in this analysis. Fourteen performed a 16-week resistance training (RT) intervention, 9 were assigned to a usual care waitlist control group. Electromyographic analysis of the pectoralis major and triceps brachii were monitored during 3 maximal isometric contractions and a fatiguing endurance task. Muscular strength was significantly different between limbs at the start of the intervention (p = 0.02). Electromyographic amplitude and median frequency did not differ between limbs at the start of the intervention. Muscular strength was significantly different between limbs in the RT group at the end of the intervention (p = 0.01). Electromyographic amplitude did not differ between limbs or groups at the end of the intervention. Bilateral strength training did not correct the unilateral strength deficit observed in this group of survivors of breast cancer. Periods of unilateral strength training should be implemented into periodized RT programs in this cohort.

The Effects of Beef, Chicken, or Whey Protein After Workout on Body Composition and Muscle Performance.

Sharp, MH, Lowery, RP, Shields, KA, Lane, JR, Gray, JL, Partl, JM, Hayes, DW, Wilson, GJ, Hollmer, CA, Minivich, JR, and Wilson, JM. The effects of beef, chicken, or whey protein after workout on body composition and muscle performance. J Strength Cond Res 32(8): 2233-2242, 2018-The purpose of this study was to determine the effects of postworkout consumption of beef protein isolate (Beef), hydrolyzed chicken protein (Chx), or whey protein concentrate (WPC), compared with a control on body composition and muscle performance during 8 weeks of resistance training. Forty-one men and women were randomized into 4 groups: WPC (m = 5, f = 5; age [years] = 19 ± 2, height [cm] = 171 ± 10, mass [kg] = 74.60 ± 14.19), Beef (m = 5, f = 5; age [years] = 22 ± 4, height [cm] = 170 ± 7, mass [kg] = 70.13 ± 8.16), Chx (m = 5, f = 6; Age [years] = 21 ± 2, height [cm] = 169 ± 9, mass [kg] = 74.52 ± 13.83), and Maltodextrin (control) (m = 4, f = 6; age [years] = 21 ± 2, height [cm] = 170 ± 9, mass [kg] = 73.18 ± 10.96). Subjects partook in an 8-week periodized resistance training program. Forty-six grams of protein or a control were consumed immediately after training or at similar times on off-days. Dual-energy x-ray absorptiometry was used to determine changes in body composition. Maximum strength was assessed by 1 repetition maximum for bench press (upper body) and deadlift (lower body). Power output was measured using cycle ergometer. Whey protein concentrate (52.48 ± 11.15 to 54.96 ± 11.85 kg), Beef (51.68 ± 7.61 to 54.65 ± 8.67 kg), and Chx (52.97 ± 12.12 to 54.89 ± 13.43 kg) each led to a significant increase in lean body mass compared with baseline (p < 0.0001), whereas the control condition did not (53.14 ± 11.35 to 54.19 ± 10.74 kg). Fat loss was also significantly decreased at 8 weeks compared to baseline for all protein sources (p < 0.0001; WPC: 18.70 ± 7.38 to 17.16 ± 7.18 kg; Beef: 16.43 ± 5.71 to 14.65 ± 5.41 kg; Chx: 17.58 ± 5.57 to 15.87 ± 6.07 kg), but not the control condition (16.29 ± 7.14 to 14.95 ± 7.72 kg). One repetition maximum for both deadlift and bench press was significantly increased for all treatment groups when compared with baseline. No differences in strength were noted between conditions. Overall, the results of this study demonstrate that consuming quality sources of protein from meat or WPC lead to significant benefits in body composition compared with control.

No Impact of HMB Supplementation on Muscle or Strength Gains During an Undulating Periodized Resistance Training Program in Trained, Young Men

No Impact of HMB Supplementation on Muscle or Strength Gains During an Undulating Periodized Resistance Training Program in Trained, Young Men

Effects of Fat Grip Training on Muscular Strength and Driving Performance in Division I Male Golfers.

Cummings, PM, Waldman, HS, Krings, BM, Smith, JW, and McAllister, MJ. Effects of fat grip training on muscular strength and driving performance in division I male golfers. J Strength Cond Res 32(1): 205-210, 2018-Fat grip (FG) training is implemented into strength and conditioning programs with the overall goal of increasing grip strength. Previous research assessing the effect of training with increased grip diameters compared with standard Olympic bar diameters has mainly been in acute settings. Therefore, the purpose of this study was to examine to effects FG training compared with normal diameter grip (CON) training during an 8-week periodized resistance training (RT) program in division I male golfers. Subjects (n = 10) were randomly assigned into 2 groups: the FG group (n = 5, scoring average: 75.4 ± 2.0) and CON group (n = 5, scoring average: 75.0 ± 0.5). Both groups participated in 8 weeks of RT (3 d·wk). The FG group completed every lift and repetition using FG, compared with the CON training group which used normal diameter bars. Pretraining and posttraining performance variables included swing speed, ball speed, driving distance, driving carry, maximum pull-ups to failure, right and left hand grip strength, and 1 repetition max trap-bar deadlift. The FG group demonstrated significant increases (p ≤ 0.05) in ball speed, carry, drive distance, and left hand grip strength after 8 weeks of RT. In a population, such as low-handicap division I male golfers, FG training may allow for athletes to increase golf-specific performance after 8 weeks of periodized RT. Strength and conditioning coaches may use FG training over the course of a training program with athletes who require adequate grip strength to further elicit training adaptations.

The Effects of Krill Oil on mTOR Signaling and Resistance Exercise: A Pilot Study.

Introduction Krill oil supplementation has been shown to improve postexercise immune function; however, its effect on muscle hypertrophy is currently unknown. Therefore, the aim of present study was to investigate the ability of krill oil to stimulate mTOR signaling and its ability to augment resistance training-induced changes in body composition and performance. Methods C2C12 myoblasts cells were stimulated with krill oil or soy-derived phosphatidylcholine (S-PC), and then, the ratio of P-p70-389 to total p70 was used as readout for mTOR signaling. In double-blind, placebo-controlled study, resistance trained subjects consumed either 3 g krill oil daily or placebo, and each took part in an 8-week periodized resistance training program. Body composition, maximal strength, peak power, and rate of perceived recovery were assessed collectively at the end of weeks 0 and 8. In addition, safety parameters (comprehensive metabolic panel (CMP), complete blood count (CBC), and urine analysis (UA)) and cognitive performance were measured pre- and posttesting. Results Krill oil significantly stimulated mTOR signaling in comparison to S-PC and control. No differences for markers on the CMP, CBC, or UA were observed. Krill oil significantly increased lean body mass from baseline (p=0.021, 1.4 kg, +2.1%); however, there were no statistically significant differences between groups for any measures taken. Conclusion Krill oil activates mTOR signaling. Krill oil supplementation in athletes is safe, and its effect on resistance exercise deserves further research.

Effects of linear and daily undulating periodized resistance training programs on measures of muscle hypertrophy: a systematic review and meta-analysis.

BackgroundPeriodization is an important component of resistance training programs. It is meant to improve adherence to the training regimen, allow for constant progression, help in avoiding plateaus, and reduce occurrence and severity of injuries. Previous findings regarding the effects of different periodization models on measures of muscle hypertrophy are equivocal. To provide a more in-depth look at the topic, we undertook a systematic review of the literature and a meta-analysis of intervention trials comparing the effects of linear periodization (LP) and daily undulating periodization (DUP) resistance training programs on muscle hypertrophy.Materials and MethodsA comprehensive literature search was conducted through PubMed/MEDLINE, Scopus, Web of Science, SPORTDiscus, Networked Digital Library of Theses and Dissertations (NDLTD) and Open Access Theses and Dissertations (OATD).ResultsThe pooled standardized mean difference (Cohen’s d) from 13 eligible studies for the difference between the periodization models on muscle hypertrophy was −0.02 (95% confidence interval [−0.25, 0.21], p = 0.848).ConclusionsThe meta-analysis comparing LP and DUP indicated that the effects of the two periodization models on muscle hypertrophy are likely to be similar. However, more research is needed in this area, particularly among trained individuals and clinical populations. Future studies may benefit from using instruments that are more sensitive for detecting changes in muscle mass, such as ultrasound or magnetic resonance imaging.

The Effects of a Periodized Resistance Training Program on Body Composition of ROTC Cadets

The Effects of a Periodized Resistance Training Program on Body Composition of ROTC Cadets