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Resistance training with slow speed of movement is better for hypertrophy and muscle strength gains than fast speed of movement

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Repetition speed is an important variable during resistance training. However, the effects of different speeds on the muscular strength and hypertrophy in isotonic resistance training are not clear. The study compared fast speed with slow speed of isotonic resistance training on muscular strength and hypertrophy in well-trained adults. Twelve healthy adults were randomly assigned into two groups: fast speed (FS) and low speed (SS). Muscle hypertrophy was measured by an ultrasound examination of the cross-sectional area of the brachial biceps muscle. Muscular strength was verified by 1 RM test. To check the possible differences in strength and hypertrophy between pre and post training and between groups there were compared by two-way ANOVA for repeated measurements and the effect size (ES) was calculated. Improvement in the cross-sectional area (P=0.019) and muscular strength (P=0.021) in the SS group between pre and post training was verified. The SS group had bigger effect sizes than FS group for hypertrophy and strength from pre to post training. SS training was more effective to improve hypertrophy and muscle strength in well-trained adults.
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International Journal of Applied Exercise Physiology
2322-3537 www.ijaep.com
Vol.5 No.2
Received: January 2016 , Accepted: May 2016, Available online: July 2016
Resistance training with slow speed of movement is better for hypertrophy and
muscle strength gains than fast speed of movement.
Paulo Eduardo Assis Pereira1,2, Yuri Lopes Motoyama1, Gilmar Jesus Esteves1,2, William Carlos Quinelato1,
Luciano Botter1, Kelvin Hiroyuki Tanaka1, Paulo Azevedo1,3.
1Group of Studies and Research in Exercise Physiology, Federal University of São Paulo, Santos, São Paulo, Brazil
2Group of Studies in Sciences Physical Education, Praia Grande College, Praia Grande, São Paulo, Brazil
3Department of Human Movement Science, Federal University of São Paulo, Santos, São Paulo, Brazil
ABSTRACT:
Repetition speed is an important variable during resistance training. However, the effects of
different speeds on the muscular strength and hypertrophy in isotonic resistance training are not
clear. The study compared fast speed with slow speed of isotonic resistance training on muscular
strength and hypertrophy in well-trained adults. Twelve healthy adults were randomly assigned
into two groups: fast speed (FS) and low speed (SS). Muscle hypertrophy was measured by an
ultrasound examination of the cross-sectional area of the brachial biceps muscle. Muscular
strength was verified by 1 RM test. To check the possible differences in strength and
hypertrophy between pre and post training and between groups there were compared by two-way
ANOVA for repeated measurements and the effect size (ES) was calculated. Improvement in the
cross-sectional area (P=0.019) and muscular strength (P=0.021) in the SS group between pre and
post training was verified. The SS group had bigger effect sizes than FS group for hypertrophy
and strength from pre to post training. SS training was more effective to improve hypertrophy
and muscle strength in well-trained adults.
KEY WORDS: strength training, isotonic contraction,muscle strength
.
INTRODUCTION
Hypertrophy and muscular strength are two
common goals in resistance training. Optimal
hypertrophy and strength response depend on
variables manipulation, such as: load, volume,
exercise order, exercise selection, rest between
sets and amplitude of movement [1]. One
training variable that is often neglected and is
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essential to achieve the goals established is the
repetition speed [2, 3].
Repetition speed alters important factors
involved in hypertrophy and strength
development, like time under tension,
metabolic and hormonal response, and muscle
activation [4]. Thus, the adequate manipulation
of speed of each repetition may maximize
hypertrophy and strength responses to
resistance training.
Despite the importance of repetition speed,
the effects of different repetition speed on
muscular strength and hypertrophy in isotonic
resistance training are not clear, since many
studies have used the isokinetic exercise [3, 5-
7].
Studies assessing the adaptations promoted by
strength training performed at different speeds
of repetitions in isokinetic exercise found that
fast speed provides greater strength gains and
muscle hypertrophy than the slow speed [5-7].
In opposite, with slow speed the muscles stay
more time under tension, which is important for
hypertrophy and strength gains [8]. Then,
studies are needed using isotonic resistance
training, since it is the most common type of
resistance training. Furthermore, the cost is
generally more feasible when compared with
isokinetic equipment. In addition the response
of different repetition speed in trained subjects
is not clear. Knowing that this population is
highly adapted to training stimulus and
consequently have low trainability. It is
necessary to know what the best strategies to
reach their goals are.
Therefore, we aimed to compare distinct
repetition speed of isotonic resistance training
on hypertrophy and muscular strength in
subjects with experience in resistance training.
METHODS
Experimental design
This is a randomized controlled clinical study.
Twelve men were randomly assigned to groups:
the Fast Speed (FS) or Slow Speed (SS). Before
the beginning of the resistance training all
subjects performed an ultrasound assessment of
the brachial biceps to check the cross-sectional
area, underwent tests of 1 repetition maximum
(1RM) and both groups had 2 weeks of
familiarization with the speed execution of
training, under the guidance of a physical
educator. After 12 weeks of resistance training
the volunteers were again subjected to an
ultrasound of the biceps brachial and remade
the 1 RM tests. The present study is in
accordance with the standards of the Helsinki
Declaration (2008) and approved by the ethics
committee of Federal University of São Paulo.
Subjects
Twelve healthy adults were randomly
assigned in the FS and SS groups (Table 1).
The inclusion criteria established for
participation of the subjects in the study were:
resistance training time equal to or greater than
twelve months; the absence of diseases that
compromise the health of the subjects; use of
any type of sports supplement or anabolic
agents; absence of aerobic training.
Body Composition
The subjects were submitted to the assessment
of total body mass (kg), fat mass (kg) and body
fat percentage by means of skinfolds. The
protocol was used according to the proposed by
Jackson and Pollock [9].
Evaluation of maximum strength
Maximum strength was evaluated through the
1RM test. Before starting the 1RM test all
subjects performed a specific muscular warm-
up composed of 20 repetitions with load of
40% to 50% of the subjective perception of
effort. After the warm up the 1RM test started.
The initial load was estimate through the
perceived exertion of the subject based on the
training loads before the study. The 1RM test
was execute for Scott curl with bar. A
maximum of five attempts were executed out
with increasing loads, and five-minute intervals
between retries. The 1RM test was remade after
12 weeks of training with the same parameters
used at the beginning of the program to
determine the strength gains.
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Transverse section area
Thickness of biceps brachial muscle was
measured before and after 12 weeks of training
by ultrasound. The thickness of biceps brachial
was measured between the external muscle
boundary and the definitive band of connective
tissue that runs longitudinally down the middle
of the muscle. This measure was made 5 cm
from the right-hand edge of the image (i.e., 67
cm proximal to the crease of the elbow). The
ultrasound system used was the Toshiba Xario
(Toshiba, Tokyo, Japan), with an electronic
linear array probe of 12 MHz frequency, to
determine the cross-sectional area. With the
transducer coated with water-soluble gel,
ultrasound probe was oriented transverse mode
with regard to location, and the images were
recorded with the subjects sitting with the right
arm slightly flexed and totally relaxed, with the
forearm fully supported on the right thigh.
All evaluations were conducted in the same
time of day and the participants were instructed
to hydrate themselves normally 24hrs before
the tests. At all times, the same researcher, a
physician with experience in ultrasound,
performed the measurements.
Training Protocol
The training had 12 weeks, 2 times a week,
always respecting minimum 48-hour interval
between stimuli. The subjects were instructed
to perform 3 sets of 8 repetitions maximum, if
the subject made less than 8 reps or more than 8
reps, the weight load was adjusted the next
training session. The training consisted of Scott
curl exercise. Rest interval between sets was of
two minutes.
The speed of the repetition of movement was
different between the groups. The FS group
performed repeating the following cadence: 1s
in the concentric phase, 0s in the transitional
phase from the concentric for the eccentric
phase, 1s in the eccentric phase and 0s in the
transitional phase from the eccentric to the
concentric phase (1010). The SS group
performed the repetitions with 1s in the
concentric phase, 0s in the transitional phase
from the concentric for the eccentric phase, 4s
in the eccentric phase and 0s in the transitional
phase from the eccentric to the concentric phase
(1040).
Statistical analysis
For the data presentation, a descriptive
statistics (mean ± standard deviation) was used.
ANOVA for repeated measured was used to
verify possible differences in strength and
hypertrophy gains between time and groups.
The Mauchly’s sphericity test was applied and
correction, when necessary, was made by
Greenhouse-Geissenger. Significance P-level
≤0.05 was accepted. When the F test was
significant, complement analysis by
Bonferroni's multiple comparison tests was
made.
The Hedge’s g approach was used to calculate
effect size (ES) and data was shown with their
respective 95% Confidence Interval (CI) [10].
Effect size was classified according to the scale
proposed by Rhea [11].
STATISTICAL RESULTS
No significant differences (P≥0.05) were
observed in the sample characteristics before
training between FS and SS groups (Table 1).
Comparisons pre and post training and
between groups for the cross-sectional area and
maximum repetition on the Scott curl are
shown in Table 2. There was a difference
between the SS group moments of pre and post
training in cross-sectional area (P = 0.019) and
strength (P = 0.021).
The ES was greater for the SS group than FS
group for CSA and 1RM test (Table 3).
Figure 1. Demo Should be in image format.
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DISCUSSION
We verified the influence of repetition speed
during isotonic resistance training to induce
hypertrophy and muscular strength in well-
trained men. No differences were verified in
hypertrophy and muscle strength between FS
and SS groups. The ES was bigger to SS than to
FS for hypertrophy and muscular strength
gains. By ES it is possible to check the changes
caused by the same treatment in independent
groups or different treatments within the same
group, allowing the verification of the
effectiveness of each method to be determined
[12]. These results show us the superiority of
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SS to improve hypertrophy and muscle
strength.
The improved hypertrophy in SS group could
be explained by a longer time under tension,
especially with a slower eccentric phase [13]. It
causes higher muscular tension, with a higher
stress on a small number of active fibers,
leading to greater muscle damage (especially
fast twitch fibers, that are more hypertrophy
prone) [13]. This promotes greater activation of
satellite cells, which are related to muscle
hypertrophy [14, 15]. A longer time under
tension also increases acute mitochondrial,
sarcoplasmic and myofibrillar protein synthesis
after resistance exercise, stimulating
hypertrophy response [8]. Furthermore, a
longer time under tension promotes compressed
blood vessels for a longer period of time that
leads to vascular occlusion and metabolic
stress, contributing to the increased
hypertrophy response [14, 15]. Therefore,
controlled repetitions with slow eccentric phase
promotes greater muscular hypertrophy, in a
balance between significant metabolic stress
and muscle tension [13].
This increase in hypertrophy in SS group can
explain the greater strength response post
training from this group, since muscle
hypertrophy plays an important role in strength
development, in conjunction with neural
adaptations [16]. These neural adaptations, like
higher firing frequency and motor unit
synchronization, increases strength and can be
best developed in well trained individuals
through training with both faster (lifting as fast
as possible) [17-19] and slower accelerations
(unintentional slow) [20]. Unintentional slow
velocity is present in repetitions in which either
a heavy load or fatigue is responsible for the
repetition length [20].
The concept of “move as fast as possible
independent of the resistance” can benefit
strength development [21]. Knowing that
strength can be defined as the product of mass
times acceleration [22], an individual can
develop strength through increases in both
variables of the equation. Thus, training with
high loads and unintentional slow speed
(traditional powerlifting training) [2, 13, 20] or
training with lower loads lifting as fast as
possible can both develop strength [17-19].
Then strength can be increased through
different mechanisms. The SS group had a
slower repetition length that favored muscular
hypertrophy and as a consequence, strength
development. On the other hand, the velocity
used by FS group did not provide either the
most adequate stimulus for increased
hypertrophy or strength through neural
enhancement, as evidenced by the results. A
repetition length “as fast as possible” could
have provided better stimulus for neural
adaptations that would lead to greater strength
levels post training, even in the short term [21].
An optimal approach for enhanced resistance
training responses is periodization, with
variations in training variables, allowing
continuous training adaptations [20, 22]. Thus,
despite a greater response in muscle
hypertrophy in SS group, training could involve
faster repetition length too, with less priority.
This type of training have important
hypertrophy mechanisms too, leading to higher
muscle activation and lactate increases [4].
Higher concentration of lactate can make
regulate protein synthesis go up through
increased cell swelling and mediate anabolic
hormones and cytokines elevations [13].
Moreover, hormonal and metabolic responses
are similar within moderate velocity range [22].
Then, a variety of repetition length could be
used to develop hypertrophy and strength [20].
This range of different velocities can be
assigned to untrained individuals too [20]. A
wide range of repetition length works well for
untrained individuals [20, 23] with similar
results between fast and slow repetition length
[24]. This variety of positive responses by
different repetition length can be explained by
the high trainability of untrained subjects. Thus,
both fast and slow velocity results in strength
and hypertrophy. Strength is developed more
quickly through a rapid starting period of neural
adaptation (first weeks) and hypertrophy
increases more after this initial period [25].
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In summary, no differences were found
between groups for hypertrophy and muscular
strength. However, the effect size for SS is
greater than FS, pointing to a greater
effectiveness of slow muscular actions for
induction of muscular strength and
hypertrophy. Thus, we conclude that SS
training is more effective to improve
hypertrophy in well-trained adults.
Consequently, this causes an increase in
strength levels, which can be developed
through different mechanisms and repetition
lengths. Finally, variety of stimulus in
periodization is needed to optimize resistance-
training programs.
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... Subsequently, 48 articles underwent full-text review, with 38 230 excluded due to: i) non-accessible full-text, ii) incorrect study design, iii) combined ECC-CON 231 isotonic contractions not performed, iv) no manipulation of eccentric tempo, v) lack of matched 232 concentric tempo between groups, and vi) comparison of two eccentric tempos, both of which 233 considered slow by the inclusion criteria. Consequently, 9 articles were included, with two 234 reporting data from the same study, resulting in 8 unique studies [17,[51][52][53][54][55][56][57]. For PRISMA-235 flowchart, see Figure 1. ...
... Additional data was requested from all first and/or corresponding 236 authors, of which all but one [52] responded. As such, mean changes, change SD, correlations of 237 within-group pre-post scores and within-participant between-limb change scores (for within-238 participant designs) or sufficient data to estimate them were provided either directly by authors 239 [51,53], calculated from raw data [17,[54][55][56][57] or estimated from extracted full-text data [52], in 240 accordance with the Cochrane Handbook [26]. ...
... Four studies matched volume-load (sets ´ repetitions ´ load) between groups 256 [51,52,54,56], allowing for variations in proximity-to-failure. The remaining four had groups 257 perform an equal number of sets to failure [17,53,55,57], allowing differences in performed 258 repetitions or absolute load. All studies evaluated 1RM strength, on either the free-weight [53,54] 259 or smith-machine [52] back squat, leg press [51], leg extension [51,56,57], or Scott curl [17,55]. ...
... Studies comparing different movement tempos for maximal strength have generally compared traditional tempos (1/0/1/0, 1/1/1/0, 1/1/1/0, etc.) and 2-3 second protocols in eccentric and concentric phases (Morrissey et al., 1998;Munn et al., 2005;Tanimoto and Ishi, 2006;Watanabe et al., 2013;Pereira et al., 2016;Usui et al., 2016). Among these studies, there is only one study in elderly individuals, while there is only one study comparing eccentric contraction tempos. ...
... Unlike other studies, Pereira et al. (2016) evaluated the effect of changes in the eccentric phase of movement on strength gains during resistance exercise and compared slower eccentric movement tempo 4/0/1/0 with faster eccentric movement tempo 1/0/1/0 protocols and confirmed that the 4/0/1/0 group had an improvement in muscle strength between pre and post training. The 4/0/1/0 group had larger effect sizes in terms of strength from pre to post training than the 1/0/1/0 group. ...
... For example, Mike et al. (2017) compared eccentric movement tempos of 2, 3 and 4 seconds and found no difference in maximal dynamic power in resistance-trained subjects. However, Pereira et al. (2016) suggested that based on effect size, a slow eccentric phase may be better for increasing strength gains in trained individuals. Fisher et al. (2016) compared eccentric movement tempos of 4 and 10 seconds and found no significant difference in measures of muscular performance. ...
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Although many studies have demonstrated whether movement tempo, a training variable during resistance exercise, has an effect on muscle performance, there are still gray areas related to muscle hypertrophy and muscular fitness in different populations. The aim of this narrative systematic review was to investigate the effect of movement tempo on muscular performance such as maximal strength, skeletal muscle hypertrophy, muscle power and muscular endurance in resistance training performed at specific frequencies. Three electronic databases were searched using terms related to movement tempo and resistance training. The included studies were those published in English using randomized and non-randomized comparative dynamic resistance exercise interventions in healthy adults. The results suggest that changing the tempo of movement during resistance training may have an effect on muscle hypertrophy, but the results are not conclusive. There are conflicting research results, although faster tempos seem to be advantageous in terms of power outcomes at different movement tempos. More studies are needed to evaluate muscular endurance performance in terms of movement tempo. Differences in the size of the muscles studied, the structure of the training programs, and the standardization of the experimental approach and data collection tools used may partially explain the inconsistency in the results between tempos in different contraction phases or in the same contraction phases.
... Studies comparing different movement tempos for maximal strength have generally compared traditional tempos (1/0/1/0, 1/1/1/0, 1/1/1/0, etc.) and 2-3 second protocols in eccentric and concentric phases (Morrissey et al., 1998;Munn et al., 2005;Tanimoto and Ishi, 2006;Watanabe et al., 2013;Pereira et al., 2016;Usui et al., 2016). Among these studies, there is only one study in elderly individuals, while there is only one study comparing eccentric contraction tempos. ...
... Unlike other studies, Pereira et al. (2016) evaluated the effect of changes in the eccentric phase of movement on strength gains during resistance exercise and compared slower eccentric movement tempo 4/0/1/0 with faster eccentric movement tempo 1/0/1/0 protocols and confirmed that the 4/0/1/0 group had an improvement in muscle strength between pre and post training. The 4/0/1/0 group had larger effect sizes in terms of strength from pre to post training than the 1/0/1/0 group. ...
... For example, Mike et al. (2017) compared eccentric movement tempos of 2, 3 and 4 seconds and found no difference in maximal dynamic power in resistance-trained subjects. However, Pereira et al. (2016) suggested that based on effect size, a slow eccentric phase may be better for increasing strength gains in trained individuals. Fisher et al. (2016) compared eccentric movement tempos of 4 and 10 seconds and found no significant difference in measures of muscular performance. ...
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Although many studies have shown whether movement speed manipulation has an effect on muscular performance during resistance exercise, its effects are not entirely clear. The aim of this systematic review is to investigate the effect of movement speed on muscular performance such as maximal strength, hypertrophy and muscular endurance in resistance training performed at certain frequencies. Seven electronic databases were searched using terms related to movement speed and resistance training. The studies included in the review were studies published in English using randomized and non-randomized comparative dynamic resistance exercise interventions in healthy adults. Hypertrophy of the quadriceps was examined in five studies and of the biceps brachii in two studies. Three studies found significantly greater increases in hypertrophy of the quadriceps for moderate-slow compared to fast training. For the remaining studies examining the quadriceps, significant within-group increase in hypertrophy was found for only moderate-slow training in one study and for only fast training in the other study. The two studies that examined hypertrophy of the biceps brachii found greater increases for fast compared to moderate-slow training. This article provides an overview of the available scientific data describing the impact of movement tempo on hypertrophy and strength development with a thorough analysis of changes in duration of particular phases of movement. Additionally, the review provides movement tempo-specific recommendations as well real training solutions for strength and conditioning coaches and athletes, depending on their goals.
... Some research indicates that extending the eccentric phase may enhance the RTinduced hypertrophic response. Pereira et al. [17] found that performing a 4 s eccentric elicited greater absolute biceps brachii hypertrophy when compared to a group performing a 1 s eccentric, with both groups employing a 1 s concentric repetition tempo. It should be noted that the findings of the study by Pereira et al. [17] showed no statistically significant differences in hypertrophy between the two groups, but the effect sizes favored the group performing the extended eccentric phase. ...
... Pereira et al. [17] found that performing a 4 s eccentric elicited greater absolute biceps brachii hypertrophy when compared to a group performing a 1 s eccentric, with both groups employing a 1 s concentric repetition tempo. It should be noted that the findings of the study by Pereira et al. [17] showed no statistically significant differences in hypertrophy between the two groups, but the effect sizes favored the group performing the extended eccentric phase. A more recent study [18] looked at the effect of different eccentric repetition durations (2 vs. 4 s) during repetitions that employed both concentric and eccentric actions on lower limb hypertrophy and strength and found that, although overall lower limb hypertrophy was similar, the group that performed longer eccentric repetitions experienced greater increases in vastus medialis muscle thickness. ...
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Citation: Androulakis Korakakis, P.; Wolf, M.; Coleman, M.; Burke, R.; Piñero, A.; Nippard, J.; Schoenfeld, B.J. Optimizing Resistance Training Abstract: Regimented resistance training (RT) has been shown to promote increases in muscle size. When engaging in RT, practitioners often emphasize the importance of appropriate exercise technique, especially when trying to maximize training adaptations (e.g., hypertrophy). This narrative review aims to synthesize existing evidence on what constitutes proper RT exercise technique for maximizing muscle hypertrophy, focusing on variables such as exercise-specific kinematics, contraction type, repetition tempo, and range of motion (ROM). We recommend that when trying to maximize hypertrophy, one should employ a ROM that emphasizes training at long muscle lengths while also employing a repetition tempo between 2 and 8 s. More research is needed to determine whether manipulating the duration of either the eccentric or concentric phase further enhances hypertrophy. Guidelines for body positioning and movement patterns are generally based on implied theory from applied anatomy and biomechanics. However, existing research on the impact of manipulating these aspects of exercise technique and their effect on hypertrophy is limited; it is therefore suggested that universal exercise-specific kinematic guidelines are followed and adopted in accordance with the above recommendations. Future research should investigate the impact of stricter versus more lenient exercise technique variations on hypertrophy.
... Some research indicates that extending the eccentric phase may enhance the RT-induced hypertrophic response. Pereira et al. (2016) found that performing a 4-second eccentric elicited greater absolute biceps brachii hypertrophy when compared to a group performing a 1-second eccentric, with both groups employing a 1-second concentric repetition tempo. It should be noted that the findings of the study by Pereira et al. (2016) showed no statistically significant differences in hypertrophy between the two groups, but the effect sizes favored the group performing the extended eccentric phase. ...
... Pereira et al. (2016) found that performing a 4-second eccentric elicited greater absolute biceps brachii hypertrophy when compared to a group performing a 1-second eccentric, with both groups employing a 1-second concentric repetition tempo. It should be noted that the findings of the study by Pereira et al. (2016) showed no statistically significant differences in hypertrophy between the two groups, but the effect sizes favored the group performing the extended eccentric phase. A more recent study (Azevedo et al., 2022) looked at the effect of different eccentric repetition durations (2 versus 4 seconds) during repetitions that employed both concentric and eccentric actions on lower limb hypertrophy and strength and found that, although overall lower limb hypertrophy was similar, the group that performed longer eccentric repetitions experienced greater increases in vastus medialis muscle thickness. ...
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Regimented resistance training (RT) has been shown to promote increases in muscle size. When engaging in RT, practitioners often emphasize the importance of appropriate exercise technique, especially when trying to maximize training adaptations (e.g.: hypertrophy). This narrative review aims to synthesize existing evidence on what constitutes proper exercise technique for maximizing muscle hypertrophy, focusing on variables such as exercise-specific kinematics, contraction type, repetition tempo, and range of motion (ROM). We recommend that when trying to maximize hypertrophy, one should employ a ROM that emphasizes training at long muscle lengths while also employing a repetition tempo between 2-8 seconds. More research is needed to determine whether manipulating the duration of either the eccentric or concentric phase further enhances hypertrophy. Guidelines for body positioning and movement patterns are generally based on implied theory from applied anatomy and biomechanics. However, existing research on the impact of manipulating these aspects of exercise technique and their effect on hypertrophy is limited; it is therefore suggested that universal exercise-specific kinematic guidelines are followed and adopted to the above recommendations. Future research should investigate the impact of stricter versus more lenient exercise technique variations on hypertrophy.
... Furthermore, Dankel et al. (2017) showed that variation in intensity was largely driven by specificity and neural adaptation. Meanwhile, Pereira et al. (2016) compared the effects of fast tempo (FAS; 1/0/1/0; 8-RM) and slow tempo (SLO; 4/0/1/0; 8-RM) RT on muscle strength and hypertrophy during a 12-week period of biceps curling exercises. After the intervention, the SLO group presented a significant improvement in maximal strength and hypertrophy. ...
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This study aimed to investigate the effects of high load fast and medium tempo back squats using a low number of repetitions on maximal strength and power output. Seventeen participants completed a countermovement jump test and 1-repetition maximum (1-RM) assessment before and after an eight-week intervention. All participants were randomly divided into a fast tempo (FAS: 1/0/1/0) and a medium tempo (MED: 2/0/2/0) resistance training (RT) group and performed three repetitions per set of a Smith back squat exercise with 85% 1-RM intensity. Maximal strength, jump height, peak power and force of the two groups were significantly improved (p < 0.05). In addition, peak velocity significantly increased after the intervention in the FAS group (p < 0.05), but not in the MED group (p > 0.05). A significant interaction effect between training groups was observed for jump height (F (1, 30) = 5.49, p = 0.026, η2 = 0.155). However, no significant group by time interaction effects were found between training groups for maximal strength (F (1, 30) = 0.11, p = 0.742, η2 = 0.004). Therefore, the two groups showed similar effects in maximal strength, but, compared with the MED group, FAS resistance training with low repetitions caused favorable adaptations in power output in trained men.
... Similarly, Pereira et al.'s study [3] is described as comprising a sample of 12 untrained men, while the original paper notes that the study participants comprised 12 healthy adults, with an inclusion criterion of "resistance training time equal to or greater than twelve months…." ...
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This study investigated the effects of execution speed on measures of strength, muscular power, and hypertrophy. Eighteen male subjects trained with the half-squat exercise using an 8- to 12-RM load for 7-1/2 weeks. Eight subjects tried to produce fast concentric contractions while 10 subjects emphasized slow controlled movements. Both groups improved significantly in all measures; however, no significant differences were observed between the groups over the training period. Trends based on percentage improvements gave some support for the fast group improving more (68.7%) than the slow group (23.5%) in maximum rate of force development. The slow group improved to a greater extent (31%) that the fast group (12.4%) in absolute isometric strength, whereas the percentage gains in hypertrophy were similar for both groups. It was concluded that strength, speed-strength, and hypertrophy measures can be simultaneously developed significantly in beginning weight trainers. Beginner athletes should consider the possible effects of consciously controlling speed of contraction in weight training. (C) 1993 National Strength and Conditioning Association
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Background: While the p-value will tell the reader a study's results are statistically significant, it does not provide any information about the practical or clinical importance of the findings. Furthermore, p-values are influenced by sample size. They are more likely to be significant when sample size is large and less likely if the sample is small. Effect size estimates, on the other hand, are not sensitive to sample size and provide information about the direction and strength of the relationship between variables (e.g., a treatment and an outcome). In addition to providing valuable clinical information about study findings, effect size estimates can provide a common metric to compare results across studies. Despite their usefulness, effect size estimates are often not reported as part of the research results. Consequently, effect sizes often have to be calculated based on summary and test statistics reported in research articles. Results: This article provides the formulas utilized to directly calculate common effective size estimates using summary statistics reported in research studies, as well as methods to more indirectly estimate these effect sizes when basis summary statistics are not reported. In addition we present formulas to compute the corresponding confidence interval for each effect size.