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Background
The objective of the present study was to compare the effects of a traditional resistance training program (fixed exercises and repetition ranges) to a resistance training program where exercises and repetition ranges were randomized on a session-by-session basis on markers of muscular adaptations and intrinsic motivation.
Methods
Twent...
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The present article aims to compare electromyographic (EMG) activity of the knee extensors during traditional resistance training (TRT) and no load resistance training with or without visual feedback (NL-VF and NL-NF). Sixteen healthy men (age: 25.2 ± 3.6) volunteered to participate in the study. Participants visited the laboratory on three occasio...
Citations
... Last but not least, the findings of this study supported the thought process of hypertrophy program design, that practitioners aiming to maximize muscle growth across all regions of a muscle should incorporate multiple exercises targeting the muscle (Baz-Valle et al., 2019). Our results revealed that exclusively performing preacher curls may not fully optimize the size of the proximal region of the biceps brachii. ...
This study explored the regional muscle hypertrophic effect of the preacher curl training between two distinct program designs. Twenty healthy young males (age: 21.1±0.4 years; height: 174.1±5.1 cm, weight: 69.1±11.3kg) were recruited and randomly allocated to the 6-week programs of either mechanical tension program (MT) or mechanical tension with metabolic stress program (MTMS). Biceps brachii cross-sectional area (CSA) and thickness at proximal and distal regions were assessed by magnetic resonance imaging (MRI) and B-mode ultrasonography (US), respectively. Furthermore, fascia thickness was measured together with muscle thickness. Results indicated significant increases in biceps brachii CSA at both the proximal and distal regions in both programs (p < 0.05). Interestingly, muscle CSA at the distal region exhibited a more pronounced growth with larger effect sizes compared to the proximal region in both MT (∆12.15%, p = 0.000, ES = Moderate vs ∆8.26%, p = 0.038, ES = Small) and MTMS (∆16.92%, p = 0.008, ES = Moderate vs ∆9.02%, p = 0.005, ES = Small). Moreover, US further confirmed these findings, both MT and MTMS showed only significant increases in biceps brachii thickness at the distal region (∆25.95%, p = 0.000, ES = Large, and ∆21.76%, p = 0.009, ES = Large, respectively). Interestingly, fascia remodeling interestingly showed that significant thickness increased at distal region only in MTMS (∆47.27%, p = 0.006, ES = Large). In conclusion, our study confirmed that the preacher curl exercise per se induced regional hypertrophy preferentially in the distal region of the biceps brachii muscle, while resistance training program design had no discernible effect on this hypertrophic pattern.
... Extant research indicates that different training modalities exert varying effects on strength development, physical fitness, and muscular characteristics. Certain studies have found that compound training can enhance one-repetition maximum (1RM) and overall muscular strength (Baz-Valle et al., 2019;Paoli et al., 2017), while pyramid training is more conducive to improving isometric muscular power (Mangine et al., 2015), and superset training can improve flexibility and reduce body fat percentage (Schoenfeld et al., 2014). However, the impacts of these training modalities on improving fundamental physical fitness, 1RM levels, and isometric muscular function remain contentious. ...
Introduction
This study aimed to evaluate the effects of varied resistance training modalities on physical fitness components, body composition, maximal strength assessed by one-repetition maximum (1RM), isokinetic muscle functions of the shoulder and knee joints, and biomechanical properties of core muscles.
Methods
Forty participants were randomly assigned to four groups: control group (CG, n = 10), compound set training group (CSG, n = 10), pyramid set training group (PSG, n = 10), and superset training group (SSG, n = 10). Excluding the CG, the other three groups underwent an 8-week resistance training program, three sessions per week, at 60%–80% of 1RM intensity for 60–90 min per session. Assessments included body composition, physical fitness components, 1RM, isokinetic muscle functions, and biomechanical properties (muscle frequency, stiffness, etc.) of the rectus abdominis and external oblique muscles.
Results
The PSG demonstrated the most significant improvement in relative peak torque during isokinetic testing of the shoulder and knee joints. Compared to the CG, all exercise groups exhibited positive effects on back strength, sprint performance, 1RM, and core muscle biomechanics. Notably, the PSG showed superior enhancement in external oblique stiffness. However, no significant differences were observed among the exercise groups for rectus abdominis biomechanical properties.
Discussion
Structured resistance training effectively improved maximal strength, functional performance, and core muscle biomechanics. The pyramidal training modality conferred specific benefits for isokinetic muscle functions and external oblique stiffness, suggesting its efficacy in enhancing force production capabilities and core stability.
... Resistance training (RT) is the most effective way to gain different manifestations of muscle strength and improve body composition (Baz-Valle et al., 2019). RT planning can be performed using periodization models. ...
... However, in DUP there is more frequent alteration in the stimulus, which may trigger greater adaptation in both types of fibers (Peterson et al., 2008;Simão et al., 2012). Moreover, it seems daily variation in the training stimulus may also provide more motivation for training and greater adherence (Baz-Valle et al., 2019). ...
Introduction: Tactical athletes need to develop strength and lower limb lean mass (LL LM) to perform effectively.
Resistance training (RT) is the most effective way to achieve these goals. Two periodization models stand out:
traditional linear periodization (TLP) and daily undulating periodization (DUP).
Objective: To verify the effect of lower limb RT with TLP and DUP on isotonic and isokinetic muscle strength and
lean mass in tactical athletes.
Method: Thirty-five Brazilian Army military (21.57 ± 2.02 years; 81.81 ± 11.19 Kg; 177.79 ± 6.88 cm) were
divided into two treatment groups and one active control group.
Interventions: The treatment groups performed 9 weeks of supervised RT (18 sessions), consisting of free weight
exercises in this order: back squat, squat lunge, deadlift, and stiff legged deadlift. Dynamic isotonic muscle
strength, lean mass, and isokinetic knee extension and flexion were assessed at baseline and post treatment
period.
Results: There was a significant pre-post difference in dynamic isotonic muscle strength (TLP, P < 0.001; DUP, P
< 0.001) and lean mass (TLP, P = 0.034; DUP, P = 0.003) of LL LM in both treatment groups. However, effect
sizes (ES) and variations (%Δ) of gains were greater in the DUP group both in muscle strength (TLP, ES = 1.55,
%Δ = 30.97; DUP, ES = 2.55, %Δ = 36.02), and in lean mass (TLP, ES = 0.13, %Δ = 2.07; DUP, ES = 0.44, %Δ
= 2.95). For isokinetic knee flexion strength, a significant difference was found between the TLP versus CON.
Conclusion: Both lower limb RT periodization models provided gains in muscle strength and lean mass, with a
small advantage for the DUP approach. In the isokinetic knee flexion strength, the TLP was more effective.
... Therefore, developing an exercise program suitable for nursing home residents is essential [10]. Various physical activity programs are necessary so that older adults do not get bored easily during exercise; increase motivation and compliance with exercise [11]; improve mood, self-confidence, and happiness; and reduce anxiety and depression to improve their quality of life [12]. ...
Purpose: This study aims to evaluate the implementation of a Spirit program, which consists of physical and mental training for older adults who can perform independent activities as nursing home residents. Methods: In July 2022, the researchers interviewed seven older adults who had attended the Spirit program and two caregivers at a nursing home in Surakarta, Indonesia. The researchers applied the Reach, Effectiveness, Adoption, Implementation, and Maintenance framework during interviews. We measured participant engagement with the Spirit program, effectiveness to assess perceived benefits, adoption to gauge nursing homes’ willingness to adopt the Spirit program, implementation to evaluate consistent execution, and maintenance to assess future program sustainability. Results: Older adults who could carry out independent activities participated in the Spirit program. The Spirit program adds new activities that they can perform, which have various benefits, including increased happiness, stamina, and sleep quality. The participants expressed receiving instructions regarding the Spirit program from caregivers without any pressure to participate, with instructors guiding the exercises and regular schedule management. Older adults move well; however, some experience obstacles while performing balance exercises. None of the participants experienced injuries while participating in the program. The continuity of a program can be supported by the availability of tools that are easily accessible to older adults. Conclusion: The program improved the quality of life of older adults who can move independently as nursing home residents.
... Em relação ao aspecto da variabilidade em estudos crônicos, quando comparados quatro diferentes protocolos de intensidade durante 12 semanas, sendo eles, intensidade e exercício constante, intensidade constante e exercício variado, intensidade e exercício variado e intensidade variada e exercício constante, encontrou-se que para ganhos de força é melhor manter uma intensidade constante variando exercícios e em relação ao ganho de hipertrofia a intensidade deve ser constante podendo ou não variar exercícios (FONSECA et al., 2014). Em contrapartida, foram confrontados em 8 semanas uma rotina fixa e uma variada de exercícios de membros inferiores e descoberto ao final que, em níveis de força máxima e de hipertrofia ambas tiveram aumentos semelhantes, bem como houve melhora no aspecto emocional de forma intrínseca apenas para o grupo experimental (BAZ-VALLE et al., 2019). ...
Introdução: A variabilidade é um dos princípios do treinamento e possui extrema importância no que diz respeito a aumentar a performance e potencializar os resultados, sendo importante na mudança de estímulos, proporcionando melhora nas adaptações e evitando possíveis platôs. Objetivo: Comparar as alterações agudas na frequência cardíaca, percepção de esforço, força, potência e motivação entre uma sessão de treinamento para membros inferiores com e sem variabilidade de exercícios. Materiais e métodos: Esse estudo define-se como quantitativo, exploratório e de caráter experimental. A amostra é composta por 15 sujeitos adultos do sexo masculino, com idade de 18 a 40 anos praticantes de treino de força a pelo menos um ano. Foram realizados dois protocolos, sendo um deles consistido por um único exercício, o agachamento livre (9 séries de 10 repetições), e o outro por três diferentes exercícios, sendo eles o agachamento livre, leg press 45º e agachamento hack (3 séries de 10 repetições para cada exercício). Antes e após a realização dos protocolos foram realizados testes de 1 Repetição Máxima (1RM), Repetições Máximas (RMs) na cadeira extensora e salto horizontal. Ainda, posteriormente à realização das sessões foram verificadas a frequência cardíaca, a percepção de esforço e o grau de motivação. Resultados: A idade média dos participantes foi de 22,46± 1,56 anos, massa corporal de 80,72±7,42 kg, estatura de 174,93±5,44 cm e IMC de 26,33±1,62 Kg/m². Todos os sujeitos realizavam o treino de força a pelo menos 1 ano, numa média de 2,06±0,87 anos, treinavam numa frequência de 5 vezes por semana, sendo que 80% dos avaliados costumavam variar os exercícios durante as sessões de treinamento. Constatou-se no aspecto neuromuscular redução nos níveis de potência em 6,34% e 7,07%, na força máxima em 11,96% e 16,35% e na força resistente em 36,43% e 42,37% respectivamente, nos protocolos de 1 e 3 exercícios, apresentando queda significativa (p<0,05) quando comparadas aos valores basais e semelhantes entre os protocolos (p>0,05). No âmbito sistêmico, a frequência cardíaca apresentou reduções semelhantes entre os protocolos, entretanto no protocolo com 3 exercícios houve necessidade de um tempo maior para retornar aos níveis basais (20 vs 10 min), e em relação a percepção de esforço, igualmente, o protocolo de 3 exercícios mostrou-se mais intenso, onde imediatamente após, a PE foi de 9,20±0,86 e 9,73±0,46 e após 30 minutos a PE foi de 8,20±0,77 e 9,07±0,59 nos protocolos de 1 e 3 exercícios respectivamente. Quanto ao aspecto motivacional, ambos não apresentaram diferenças entre eles. Conclusão: Os dados da pesquisa demonstram que houve decréscimo na performance neuromuscular de forma semelhante entre os protocolos, sendo que na frequência cardíaca e na percepção de esforço houveram valores mais elevados no protocolo com 3 exercícios, sendo que no âmbito motivacional, a variabilidade foi grande, mas semelhante entre os grupos.
... Participants exercised two times a week for 12 weeks. The exercises were varied weekly to optimize strength gains(Baz-Valle et al., 2019;Kraemer & Ratamess, 2004) and maintain participant interest. The resistance training and balance exercises followed the descriptions provided in the ACSM's Position Stand "Exercise and Physical Activity for Older Adults"(Chodzko-Zajko et al., 2009). ...
The incidence of sarcopenia, a geriatric syndrome characterized by the progressive and generalized loss of muscle quantity or quality, increases with age and is associated with adverse health and quality of life outcomes. A 12-week strength training intervention program (STIP) was designed to improve measures of muscle mass, muscle strength, physical performance, and quality of life in elderly patients with sarcopenia. Data were collected on these measures at 4-week intervals over 12 weeks. Results showed that the STIP was an effective intervention for reducing the characteristics associated with sarcopenia. Significant gains were made in muscle mass, grip strength, balance, gait speed, chair stand, and quality of life over the 12-week period. Reduction in the incidence of sarcopenia among long-term care residents in skilled nursing facilities may contribute to reduced adverse effects of the disease process, such as falls, morbidity, and mortality, and may help residents achieve an overall higher quality of life.
Full text available at: https://scholarworks.waldenu.edu/cgi/viewcontent.cgi?article=1612&context=jsbhs
... Brigatto et al. 25 Em uma comparação entre alta e baixa frequência de treinamento não foram encontradas diferenças na hipertrofia muscular em um estudo realizado por Gomes et al. 27 Exercícios que possuem maior amplitude resultam em maior tempo sob tensão sendo este um fator importante no processo de hipertrofia muscular 36,37,38,39,40,41,42 . ...
... 2022;30(2) ISSN: 0103-1716conta sobretudo os objetivos do praticante, pois exercícios diferentes geram resultados diferentes. Nesse sentido, uma rotina fixa, a qual possui uma variação de exercícios para cada grupo muscular, utilizando exercícios multiarticulares e monoarticulares, ao longo de um mesociclo com diferentes exercícios tem sido mais recomendado para a hipertrofia muscular39, 41, 43, 55 . É notável uma grande variedade de intensidades que resultam em hipertrofia muscular similares, intensidades de 30% de 1RM até 80% de 1RM são as mais recomendadas, sendo que intensidades abaixo de 30% de 1RM geram atenuação dos. ...
As recomendações para o treinamento resistido partem de diretrizes como o ACSM e NSCA para as populações em geral, sendo encorajado a sua prática, a qual leva a benefícios à saúde física e mental. Nessa revisão narrativa, foi analisada a literatura atual sobre as variáveis do treinamento resistido (TR) e sua relação com a hipertrofia muscular, primeiramente, abordando os resultados acerca de cada variável de maneira isolada, posteriormente discutindo os resultados com revisões sistemáticas sobre cada variável isoladamente, e por último, chegando a um consenso do papel de cada variável como um conjunto, e seu impacto na hipertrofia muscular. Em nossos achados encontramos uma relação do volume com a hipertrofia, a frequência como ferramenta para distribuição do volume, um amplo espectro de intensidades que resultam em resultados equivalentes, a ordem e seleção dos exercícios como recurso para hipertrofia localizada, ações excêntricas superiores a ações concêntricas, intervalos como uma maneira de aumentar o volume, e a amplitude de movimento permanece necessitando de mais estudos para relacionar seu papel com a hipertrofia muscular.
... Otro estudio comparó los efectos de un programa de entrenamiento de fuerza tradicional (ejercicios y rango de repeticiones fijos) y un programa en el que los ejercicios y los rangos de repeticiones se aleatorizaban en cada sesión, concluyendo que Padel Scientific Journal, Vol. I (2023) 55-70, ISSN: 2952-2218 el entrenamiento con los mismos ejercicios tiene efectos similares al programa de entrenamiento con ejercicios variados (Baz-Valle et al., 2019). ...
El objetivo del presente estudio fue evaluar el efecto que tiene el entrenamiento de fuerza basado en la velocidad sobre el rendimiento en jugadores de pelotaris. Los participantes del estudio fueron cinco varones sub 23. Los sujetos realizaron el entrenamiento de fuerza dos veces a la semana durante 8 semanas. Las variables de rendimiento que se evaluaron fueron el salto con contramovimiento (CMJ), sentadilla y press banca a partir de un test de carga-velocidad. El efecto que tuvo el programa de entrenamiento fue calculado en base a la media de los resultados obtenidos en el pre-test y post-test, en base a la prueba t-student, al tamaño del efecto y a la correlación entre las variables analizadas. Como resultado, hubo mejoras significativas tanto en la variable press banca (p=.03; tamaño de efecto (TE=3.03) como en el CMJ (p=.03; TE=1.30) y en la sentadilla (p=.05; TE=1.07). Finalmente, parece ser que el programa de entrenamiento basado en la velocidad de ejecución mejora el rendimiento físico en pelotaris sub23.
... Treatment interventions that produced significant reductions in compulsive exercise in non-athletes with EDs included appropriate variation within their exercise programs [20,21,42]. Alternating the choice of exercises between workouts is linked with greater intrinsic exercise motivation and exercise adherence in the general population [57][58][59]. It can also reduce exercise-related boredom, which is associated with reduced performance in high-performance athletes across both individual and team sports [60]. ...
Compulsive exercise is linked with poorer treatment outcomes in people with eating disorder (EDs). High-performance athletes represent a growing and complex subcomponent of the broader ED population, and emergent evidence indicates that different conceptualisations of compulsive exercise are needed in this population. Existing randomised controlled trials in ED populations have demonstrated small treatment effects on compulsive exercise compared with control groups; however, athletes were sparsely sampled across these studies. Thus, the extent to which current treatments for compulsive exercise in EDs are also effective in high-performance athletes is unknown. For this opinion paper, we sought representation from high-performance sports leadership, someone with lived experience of both an ED and high-performance athletics, and ED clinical experts. We discuss the utility of recommending exercise abstinence in ED treatment with athletes, as well as a number of other treatment strategies with some evidence in other contexts for further consideration and research in this population. These include using mindfulness-based interventions as an adjunct to cognitive-behavioural therapies, using wearable technologies and self-reported fatigue to inform training decisions, and incorporating greater exercise variation into training programs. We also offer practical considerations for clinicians seeking to apply foundational elements of cognitive-behavioural interventions (e.g., exposure and response prevention, cognitive restructuring, behavioural experiments) into an ED treatment program for a high-performance athlete. Future research is needed to examine characteristics of pathological compulsive exercise in athletes and whether available treatments are both feasible and effective in the treatment of compulsive exercise in athletes with an ED.
... Sujeitos que praticam variações de exercícios apresentaram maiores níveis de motivação ao longo do programa de treinamento. Isto é, mudar regularmente a seleção de exercícios pode ajudar a aumentar a adesão ao treino naqueles que não têm motivação para treinar (BAZ-VALLE et al., 2019). Além do mais, em outras perspectivas, segundo os achados de Oliveira et al. (2021), observou que a influência de outras pessoas e das redes sociais como motivadores para o início da prática desta modalidade é fundamental. ...
Os leitores irão se deparar com 11 capítulos voltados, especialmente, para a
educação física, por meio da atividade física e saúde, bem como o exercício físico e
esporte. Capítulos pertinentes para o mercado de trabalho, como forma de se destacar
com conhecimento científico.
