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Can Drop Set Training Enhance Muscle Growth?
Abstract
Some researchers have postulated that training to muscular failure is obligatory for maximizing
muscle hypertrophy. This has to the speculation that drop set training may be an effective
strategy to more fully fatigue the musculature and, in turn, enhance muscular adaptations. Herein
we review the evidence on the topic.
... In the scientific literature on strength training, the rationale for using DS is the increased recruitment of motor units during fatigue, resulting in greater muscle activation (Costa et al., 2021;Gentil et al., 2007;Schoenfeld, 2011;Schoenfeld, 2010). Even when a practitioner trains to muscle failure, there are still muscle fibers that are not fully fatigued, and DS could, hypothetically, fatigue the muscle to a greater extent since recruitment tends to increase to complete the training task (Ozaki et al., 2018;Schoenfeld & Grgic, 2018). ...
... As Gentil et al. (2007) state, the fatigue of some muscles can be compensated by increasing motor unit recruitment of other muscles in an attempt to maintain the required performance. Another effect of using DS reported by the literature is an increase in the time under tension and mechanical tension (Campos et al., 2002;McDonagh & Davies, 1984), which could increase hypertrophy (Schoenfeld & Grgic, 2018). Increased motor unit recruitment, muscle failure, fatigue, and time under tension all contribute to in-creased metabolic stress, considered to promote hypertrophy (Ozaki et al., 2018;Schoenfeld & Grgic, 2018). ...
... Another effect of using DS reported by the literature is an increase in the time under tension and mechanical tension (Campos et al., 2002;McDonagh & Davies, 1984), which could increase hypertrophy (Schoenfeld & Grgic, 2018). Increased motor unit recruitment, muscle failure, fatigue, and time under tension all contribute to in-creased metabolic stress, considered to promote hypertrophy (Ozaki et al., 2018;Schoenfeld & Grgic, 2018). On the other hand, it should be said that going to failure would not necessarily give greater hypertrophy, however, a high volume seems to enhance hypertrophy (Schoenfeld et al., 2019). ...
Purpose: The aim of this study was to investigate the effects of two strength training protocols, equated in volume, on the elbow flexor muscle thickness (MT) in women. Methods: Twenty-seven women (mean±sd, age 21.89±2.85 years; stature,167.82±5.90 cm; body mass 63.01±7.20 kg; estimate of body fat mass, 19.19±2.88%) were divided in three experimental groups: a drop-set (DS), a traditional (TR), and a control group (CG). The CG maintained regular strength training without perform any upper body exercises. The DS group performed a dumbbell biceps curl for two days/week, 12 weeks, 4 sets of 3 blocks of 10 repetitions at 75%, 55%, and 35% of their 1 Repetition Maximum (RM), and 8 sets of 11 repetitions at 75% of the 1RM for the TR protocol. Rest interval between sets was 120 seconds. The MT was acquired in the anterior face of both upper arms at 50% and 60% of the distance between the lateral epicondyle of the humerus and the acromial process of the scapula before (T0) and after the 24 training sessions (T1). Results: There was a significant increase in all MT measurements between T0 and T1for the training groups(p<0.05). In addition, significantly higher values of MT were found in the training groups compared to the control group for all local measurements in T1 (p<0.05). No significant differences were found between training the groups for MT. Conclusion: It appears that both training groups (DS and TR), were effective in promoting MT of the elbow flexors muscles of young women with no differences between training strategies. Keywords: Hypertrophy, Ultrasonography, Training method, Female
... Time-saving and time-efficient training routines and methods are reported to produce positive physical adaptations for several different qualities. Physical qualities suggested to be improved include muscular strength, power, hypertrophy, and endurance, aerobic and anaerobic capacity, anaerobic power, and body composition (11,17,21,26,30,33,45,47). Both timesaving and time-efficient routines and methods produce similar, and in some cases, superior, training adaptations to "traditional" training methods (1,2,16,21,22,31,(46)(47)(48)50). Bompa and Buzzichelli (4) define traditional, medium length training sessions as a general and specific warm-up, main body of the workout, and a cooldown lasting 90-120 minutes. ...
... Time-saving and time-efficient methods may be implemented to elicit various physiological adaptations. The current body of research shows promise that time-saving and time-efficient training methods may be programmed in a manner to induce positive adaptations for muscular strength, power, hypertrophy, and endurance, aerobic and anaerobic capacity, anaerobic power (measured in watts [W]), and body composition (2,5,15,16,21,26,27,31,36,(42)(43)(44)(46)(47)(48)50). Original studies using time-saving and time-efficient training methods to improve each physiological quality mentioned are provided as examples of potential benefits. ...
... Findings from Fink et al. (16) indicated that the drop set training group completed their workout in approximately half the time required for the traditional training group to complete their workout, thus allowing for the classification of the drop-set method as time-saving. The main limitation of drop-set training includes that habitual use of this method could lead to overtraining because of consistently requiring the individual to train to failure with each exercise using drop-sets (50). ...
A common obstacle to achieving recommended physical activity and desired training goals is time. This is true for recreationally trained adults and athletes, particularly at the collegiate level, where greater restrictions on practice time and training are in place. One possible solution is to implement time-saving and time-efficient training routines and methods that may limit the amount of time needed to attain desired physiological adaptations—by decreasing the time needed to train and/or by increasing the frequency with which brief workouts are completed throughout the week (e.g., “microdosing”). To provide the most optimal training stimulus, the correct method must be used. Unfortunately, numerous terms describe routines and methods discussed in the current body of available literature, many of which may seem similar and lead to confusion. The purpose of this article is to outline the similarities and differences of the numerous time-saving and time-efficient training routines and methods. Ultimately, this article synthesizes the current research into practical recommendations as programming options for strength and conditioning coaches and personal trainers. The information provided may also serve as a foundation for future research opportunities in time-saving and time-efficient training.
... One definition of muscular failure is "the point in a resistance exercise set when the muscle can no longer produce enough force to control the given load" [9]. Theoretically, performing a set to concentric muscular failure may activate all motor units, which may be important because this may have the greatest potential for muscle hypertrophy [10]. Nevertheless, a muscle may not be maximally fatigued when it reaches concentric failure at a given load because force may be produced at lower loads. ...
... There is no clearly defined method of how drop sets are performed in the literature. But the strategy is often used by performing a resistance exercise to concentric muscular failure and immediately performing another set to concentric muscular failure with a load reduction at around 20-25% [10]. The protocol may perform one or several load drops. ...
... Drop sets are often used to enhance muscle hypertrophy because decreasing the load may be an effective strategy to fully fatigue the muscle that may enhance muscular adaptations [10]. Additionally, this strategy could increase the time under load, elevating metabolic stress and ischemia, which are proposed mechanisms of muscle hypertrophy [12]. ...
Abstract Background One of the most popular time-efficient training methods when training for muscle hypertrophy is drop sets, which is performed by taking sets to concentric muscle failure at a given load, then making a drop by reducing the load and immediately taking the next set to concentric or voluntary muscle failure. The purpose of this systematic review and meta-analysis was to compare the effects of drop sets over traditional sets on skeletal muscle hypertrophy. Methods This systematic review followed the Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines. The SPORTDiscus and MEDLINE/PubMed databases were searched on April 9, 2022, for all studies investigating the effects of the drop set training method on muscle hypertrophy that meets the predefined inclusion criteria. Comprehensive Meta-Analysis Version 3 (Biostat Inc., Englewood Cliffs, NJ, USA) was used to run the statistical analysis. Publication bias was assessed through visual inspection of the funnel plots for asymmetry and statistically by Egger’s regression test with an alpha level of 0.10. Results Six studies met the predefined inclusion criteria. The number of participants in the studies was 142 (28 women and 114 men) with an age range of 19.2–27 years. The average sample size was 23.6 ± 10.9 (range 9–41). Five studies were included in the quantitative synthesis. Meta-analysis showed that both the drop set and traditional training groups increased significantly from pre- to post-test regarding muscle hypertrophy (drop set standardized mean difference: 0.555, 95% CI 0.357–0.921, p
... In scienti c strength training literature, the rationale for the DS utilization is an increase of motor unit recruitment during fatigue, resulting in greater muscle activation [10,14,25,26]. Even if the practitioner trains to muscle failure, there are still muscle bers that are not entirely fatigued and DS could hypothetically fatigue the muscle to a greater extent [22,29]. As Gentil et al [14] state, the fatigue of some muscles can be compensated by increasing motor unit recruitment of other muscles in an attempt to maintain the required performance. ...
... As Gentil et al [14] state, the fatigue of some muscles can be compensated by increasing motor unit recruitment of other muscles in an attempt to maintain the required performance. Another effect of using DS reported by the literature is an increase in the time under tension and mechanical tension [7,21], which could increase hypertrophy [29]. Increased motor unit recruitment, muscle failure, fatigue, and time under tension all contribute to increased metabolic stress, considered to promote hypertrophy [22,29]. ...
... Another effect of using DS reported by the literature is an increase in the time under tension and mechanical tension [7,21], which could increase hypertrophy [29]. Increased motor unit recruitment, muscle failure, fatigue, and time under tension all contribute to increased metabolic stress, considered to promote hypertrophy [22,29]. On the other hand, it should be said that going to failure would not necessarily give greater hypertrophy, however, a high volume seems to enhance hypertrophy [27]. ...
Purpose The aim of this study was to investigate the effects of two strength training protocols, equated in volume, on the elbow flexor muscle thickness (MT) in women.
Methods Twenty-seven women (mean±sd, age 21.89±2.85 years; stature,167.82±5.90 cm; body mass 63.01±7.20 kg; estimate of body fat mass, 19.19±2.88%) were divided in three experimental groups: a drop-set (DS), a traditional (TR), and a control group (CG). The CG maintained regular strength training without perform any upper body exercises. The participants performed a dumbbell biceps curl for two days per week for 12 weeks 4 sets of 3 blocks of 10 repetitions at 75%, 55%, and 35% of their 1 Repetition Maximum (RM) for the DS group, and 8 sets of 11 repetitions at 75% of the 1RM for the TR protocol. Rest interval between sets was 120 seconds for both groups. The MT was acquired in the anterior face of both upper arms at 50% and 60% of the distance between the lateral epicondyle of the humerus and the acromial process of the scapula before (T0) and after the 24 training sessions (T1).
Results There was a significant increase in all MT measurements between T0 and T1for the training groups(p<0.05). In addition, significantly higher values of MT were found in the training groups compared to the control group for all local measurements in T1 (p<0.05). No significant differences were found between training the groups for MT.
Conclusion It appears that both training groups (DS and TR), were effective in promoting MT of the elbow flexors muscles of young women with no differences between training strategies.
... After reaching failure, the load is reduced (± 20%) and additional repetitions are performed until a new point of muscle failure is reached (Angleri et al., 2020;Krzysztofik et al., 2019). DS training increases time under tension and training density (work per unit of time) (Coleman et al., 2022;Schoenfeld & Grgic, 2018), promoting a greater accumulation of metabolites and cellular inflammation, thus favoring the growth of muscle cross-sectional area, i.e., muscle hypertrophy (Schoenfeld & Grgic, 2018;Schoenfeld et al., 2019). ...
... After reaching failure, the load is reduced (± 20%) and additional repetitions are performed until a new point of muscle failure is reached (Angleri et al., 2020;Krzysztofik et al., 2019). DS training increases time under tension and training density (work per unit of time) (Coleman et al., 2022;Schoenfeld & Grgic, 2018), promoting a greater accumulation of metabolites and cellular inflammation, thus favoring the growth of muscle cross-sectional area, i.e., muscle hypertrophy (Schoenfeld & Grgic, 2018;Schoenfeld et al., 2019). ...
The aim of this research was to quantify the effects of the inclusion of drop set training (DS) on maximum dynamic strength (1RM) in back squat, jump ability (CMJ) and speed (10 m) in female basketball players. For this purpose, 25 participants (22.59 ± 3.73 years) of two amateur teams were examined in three times: initial assessment (T0), after six weeks of traditional lower limbs strength training without DS (T1), and after an additional six weeks incorporating DS training (T2). Only the performance in the CMJ test was significantly influenced by the training program (p = .001; ηp 2 = .376). Post-hoc test identified statistical differences from 1RM: T0-T1 (p = .001), T0-T2 (p = .001) and T1-T2 (p = .001). Differences were also identified in CMJ between T0-T1 (p = .001) and T0-T2 (p = .001), and in 10 m between T0 and T2 (p = .05). These results suggest that, despite the supposed low efficacy of DS training compared to traditional training in improving performance in jumping and acceleration capacities, both can be complementary within a training program, as the effects produced are maintained.
... Moreover, CARE technology makes drop sets more convenient because the "dropping" occurs automatically as the individual fatigues, and the individual does not need to disengage from the machine to remove bar collars and weight plates. Drop sets are becoming increasingly recognized as an efficient form of resistance exercise because they permit a large volume of resistance exercise to be completed in a short time [62][63][64][65]. Eccentric-only drop sets could be a new resistance exercise method because of CARE technology. ...
... The average loads are lower than those in Fig. 1 because the data in Fig. 1 reflect maximal effort exercise by one individual, whereas data in the current figure were averaged across several hundred repetitions, and would have been completed at various intensities and levels of fatigue. These data were acquired as part of an ongoing study that has been approved by a university ethics board (#2021-02417-NUZZO) eccentric overload and drop setting, which are training strategies known to increase muscle size and strength [2,4,15,64,65,91,92]. Importantly, we do not propose that CARE machines necessary replace other types of resistance exercise equipment. ...
Eccentric resistance exercise emphasizes active muscle lengthening against resistance. In the past 15 years, researchers and practitioners have expressed considerable interest in accentuated eccentric (i.e., eccentric overload) and eccentric-only resistance exercise as strategies for enhancing performance and preventing and rehabilitating injuries. However, delivery of eccentric resistance exercise has been challenging because of equipment limitations. Previously, we briefly introduced the concept of connected adaptive resistance exercise (CARE)—the integration of software and hardware to provide a resistance that adjusts in real time and in response to the individual’s volitional force within and between repetitions. The aim of the current paper is to expand this discussion and explain the potential for CARE technology to improve the delivery of eccentric resistance exercise in various settings. First, we overview existing resistance exercise equipment and highlight its limitations for delivering eccentric resistance exercise. Second, we describe CARE and explain how it can accomplish accentuated eccentric and eccentric-only resistance exercise in a new way. We supplement this discussion with preliminary data collected with CARE technology in laboratory and non-laboratory environments. Finally, we discuss the potential for CARE technology to deliver eccentric resistance exercise for various purposes, e.g., research studies, rehabilitation programs, and home-based or telehealth interventions. Overall, CARE technology appears to permit completion of eccentric resistance exercise feasibly in both laboratory and non-laboratory environments and thus has implications for researchers and practitioners in the fields of sports medicine, physiotherapy, exercise physiology, and strength and conditioning. Nevertheless, formal investigations into the impact of CARE technology on participation in eccentric resistance exercise and clinical outcomes are still required.
Supplementary Information
The online version contains supplementary material available at 10.1007/s40279-023-01842-z.
... Facilitation of drop setting is important because this method of exercise increases muscle size and strength to a similar degree as other resistance exercise strategies (Ozaki et al. 2018;Varović et al. 2021). Because time is commonly cited as a barrier to exercise, and drop sets permit a high volume of work to be completed quickly, drop sets have been recommended for resistance exercise prescriptions for the general population (Iversen et al. 2021;Ozaki et al. 2020;Schoenfeld and Grgic 2018). Moreover, Ozaki et al. (2020) have argued for a specific type of drop setting called "stepwise load reduction training," where an individual starts with a heavy load, then in a stepwise manner reduces loads for subsequent sets. ...
... The CARE machine also automated drop setting, which permitted completion of 25 ECC max -CON max repetitions without stopping. Thus, CARE technology has potential to facilitate drop setting as a time-efficient way to complete resistance exercise (Iversen et al. 2021;Ozaki et al. 2020;Schoenfeld and Grgic 2018). Strength loss during exercise was more pronounced in men than women and suggests that men and women should not necessarily be expected to respond in the same way to acute ECC max -CON max repetitions on a CARE machine. ...
Purpose
Connected adaptive resistance exercise (CARE) machines are new equipment purported to adjust resistances within and between repetitions to make eccentric (ECC) overload and drop sets more feasible. Here, we examined muscle strength, endurance, electromyographic activity (EMG), and perceptions of fatigue during unilateral bicep curl exercise with a CARE machine and dumbbells. We also tested for sex differences in muscle fatigability.
Methods
Twelve men and nine women attempted 25 consecutive coupled maximal ECC–concentric (CON) repetitions (ECCmax–CONmax) on a CARE machine. Participants also completed a CON one repetition maximum (1RM) and repetitions-to-failure tests with 60 and 80% 1RM dumbbells.
Results
Maximal strength on the CARE machine was greater during the ECC than CON phase, illustrating ECC overload (men: 27.1 ± 6.8, 14.7 ± 2.0 kg; women: 16.7 ± 4.7, 7.6 ± 1.4 kg). These maximal resistances demanded large neural drive. Biceps brachii EMG amplitude relative to CON dumbbell 1RM EMG was 140.1 ± 40.2% (ECC) and 96.7 ± 25.0% (CON) for men and 165.1 ± 61.1% (ECC) and 89.4 ± 20.4% (CON) for women. The machine’s drop setting algorithm permitted 25 consecutive maximal effort repetitions without stopping. By comparison, participants completed fewer repetitions-to-failure with the submaximal dumbbells (e.g., 60%1RM—men: 12.3 ± 4.4; women: 15.6 ± 4.7 repetitions). By the 25th CARE repetition, participants reported heightened biceps fatigue (~ 8 of 10) and exhibited large decreases in ECC strength (men: 63.5 ± 11.6%; women: 44.1 ± 8.0%), CON strength (men: 77.5 ± 6.5%; women: 62.5 ± 12.8%), ECC EMG (men: 38.6 ± 20.4%; women: 26.2 ± 18.3%), and CON EMG (men: 36.8 ± 20.4%; women: 23.1 ± 18.4%).
Conclusion
ECC overload and drop sets occurred automatically and feasibly with CARE technology and caused greater strength and EMG loss in men than women.
... However, whether an acute bout of ECC max -only resistance exercise causes similar strength loss (fatigue) to an acute bout of CON max -only resistance exercise remains unclear, [16][17][18][19][20][21] and whether the removal of the ECC or CON phase from an acute bout of resistance exercise (i.e., ECC max -only or CON max -only contractions) impacts strength loss and perceptions of fatigue compared to coupled ECC-CON exercise also remains unclear. Moreover, as CARE technology appears to automate drop setting, 14 and drop setting is recommended as a time-efficient way to increase resistance exercise participation among the general population, [22][23][24] examination of how muscles fatigue during different types of drop setting exercise might inform exercise prescription guidelines. Finally, the impact of participant sex on responses to resistance exercise also warrants consideration, as men tend to be more susceptible to muscle fatigue than women during isometric tasks, 25,26 but whether such sex differences occur during non-isometric (dynamic) resistance exercise remains unclear given the relative lack of information on the topic. ...
... Nevertheless, our results illustrate that a CARE machine can automate ECC overload and drop setting, which are training strategies known to increase muscle size and strength when other equipment is used. 1,2,8,24,[52][53][54] Thus, CARE machines might be used in conjunction with, or independent of, other resistance exercise equipment, depending on one's goals, resources, and exercise preferences. Future research is necessary to examine the impact of regular use of CARE machines on muscle size and strength and other clinical outcomes. ...
Connected adaptive resistance exercise (CARE) machines are new technology purported to adjust resistance exercise loads in response to muscle fatigue. The present study examined muscle fatigue (strength loss, fatigue perceptions) during maximal eccentric-only (ECCmax -only), concentric-only (CONmax -only), and coupled ECC-CON (ECCmax -CONmax ) bicep curl exercise on a CARE machine. Eleven men and nine women completed the three protocols in separate sessions in random order. All protocols included 4 sets of 20 maximal effort muscle contractions. Strength loss was calculated as Set 4 set end load minus Set 1 highest load. The CARE machine's algorithm adjusted resistances automatically, permitting continued maximal effort repetitions without stopping. Consequently, all protocols caused substantial fatigue. Women were most susceptible to strength loss from exercise that included maximal efforts in the ECC phase, whereas men were most susceptible to strength loss from exercise that included maximal efforts in the CON phase. With ECCmax -only exercise, ECC strength loss (mean±SD) was similar between men (55.9±14.1%) and women (56.4±10.8%). However, with CONmax -only exercise, men and women experienced 55.6±6.2% and 35.3±8.7% CON strength loss, respectively. With ECCmax -CONmax exercise, men experienced greater ECC (62.9±7.7%) and CON (77.0±5.3%) strength loss than women (ECC: 48.5±15.7%, CON: 66.2±12.1%). Heightened perceptions of fatigue and pain of the exercised limb were reported after all protocols. Women generally reported more biceps pain than men. The results illustrate CARE technology delivers ECC-only and accentuated ECC exercise feasibly. Acute responses to repeated maximal effort bicep curl exercise with such technology might differ between men and women depending on muscle contraction type.
... Direnç Antrenmanları: Araştırmada uygulanması planlanan antrenmanlar aşağıdaki plan doğrultusunda uygulanmıştır (Tablo 1). Set arası: 2 dakika / Hareketler arası: 5 dakika dinlenme Schoenfeld & Grgic, (2018b) Soğuma 15 dk jogging / 10 dk stretching Çalışma 6 haftalık süreci kapsadı. Katılımcılardan ilk egzersiz gününden 72 saat önce ve ölçümlerim yapıldığı haftalarda (5. ...
Bu çalışmanın amacı, genç erkeklerde Geleneksel ve Drop-set ve direnç antrenman programlarının Kreatin kinaz, Kreatin kinaz miyokard bandı ve Laktat dehidrogenaz aktivitesini araştırmaktır. Araştırmaya yaş ortalaması 20.10±0.74 yıl, boy uzunluğu 176.10±4.72cm, vücut ağırlığı 67.41±3.09 kg, vücut yağ %6.81±4.69 ve vücut kütle indeksi 21.79±1.5kg/m2 olan 10 erkek katılımcı çalışmaya dahil edilmiştir. 1 Tekrar Maksimum testi uygulanarak belirlenen egzersizlerin yükleri belirlendi. Katılımcılar birer hafta ara ile geleneksel (1 TM’nin %80 ile 8 tekrar 3 set) ve Drop-set (1TM’nin 4 tekrar %90, 4 tekrar %80, ve 4 tekrar %70, 2 set) antrenmanı uyguladı. Katılımcıların antrenmanlar öncesinde (ön-test) ve sonrasında (son-test) kan alınarak Kreatin Kinaz, Kreatin kinaz miyokard bandı ve laktat değerleri tespit edildi. Antrenmanların zorluk derecesini belirlemek için deneklere, Borg Skalası uygulandı. Elde edilen verilerin Normallik için Kolmogorov-Smirnov testi kullanıldı. Ön- ve son-test değişkenleri için Wilcoxon testi, geleneksel set ve drop-set antrenmanı karşılaştırılmasında ise Mann-Whitney U testi kullanıldı. Geleneksel set ve drop-set antrenmanların Kreatin kinaz, Kreatin kinaz miyokard bandı ve laktat değerlerinde ön- ve son-test arasında anlamlı (p<0.05) artışlar tespit edildi. Geleneksel ve Drop-set direnç antrenmanları arasında Kreatin kinaz (z=-0.76, 𝑝>0.05), Kreatin kinaz miyokard bandı (z=-0.79, 𝑝>0.05) ve laktat (z=-0.27, 𝑝>0.05) parametreleri karşılaştırılmasında istatistiksel olarak anlamlı fark tespit edilmedi. Sonuç olarak drop-set ve geleneksel set direnç antrenman modellerinin eşit antrenman volümü ve ortalama eşit şiddet ile uygulandığında kas üzerinde eşit hasarı verdiği belirlenmiştir.
Background:
We investigated the effects of 2 different resistance training (RT) protocols on muscle hypertrophy and strength. The first group (n = 8) performed a single drop set (DS) and the second group (n = 8) performed 3 sets of conventional RT (normal set, NS).
Methods:
Eight young men in each group completed 6 weeks of RT. Muscle hypertrophy was assessed via magnetic resonance imaging (MRI) and strength via 12 RM tests before and after the 6 weeks. Acute stress markers such as muscle thickness (MT), blood lactate (BL), maximal voluntary contraction (MVC), heart rate (HR) and rating of perceived exertion (RPE) before and after one bout of RT.
Results:
Both groups showed significant increases in triceps muscle cross-sectional area (CSA) (10.0 ± 3.7%, effect size (ES) = 0.47 for DS and 5.1 ± 2.1%, ES = 0.25 for NS). Strength increased in both groups (16.1 ± 12.1%, ES = 0.88 for DS and 25.2 ± 17.5%, ES = 1.34 for NS). Acute pre/post measurements for one bout of RT showed significant changes in MT (18.3 ± 5.8%, p < 0.001) and MVC (-13.3 ± 7.1, p < 0.05) in the DS group only and a significant difference (p < 0.01) in RPE was observed between groups (7.7 ± 1.5 for DS and 5.3 ± 1.4 for NS).
Conclusions:
Superior muscle gains might be achieved with a single set of DS compared to 3 sets of conventional RT, probably due to higher stress experienced in the DS protocol.
Purpose The aim of this study was to compare the effects of crescent pyramid (CP) and drop-set (DS) systems with traditional resistance training (TRAD) with equalized total training volume (TTV) on maximum dynamic strength (1-RM), muscle cross-sectional area (CSA), pennation angle (PA) and fascicle length (FL).
Methods Thirty-two volunteers had their legs randomized in a within-subject design in TRAD (3-5 sets of 6-12 repetitions at 75% 1-RM), CP (3-5 sets of 6-15 repetitions at 65-85% 1-RM) and DS (3-5 sets of ~50-75% 1-RM to muscle failure) protocols. Each leg was trained for 12 weeks. Participants had one leg fixed in the TRAD while the contralateral leg performed either CP or DS to allow for TTV equalization.
Results The CSA increased significantly and similarly for all protocols (TRAD: 7.6%; CP: 7.5%; DS: 7.8%). All protocols showed significant and similar increases in leg press (TRAD = 25.9%; CP = 25.9%; DS = 24.9%) and leg extension 1-RM loads (TRAD = 16.6%; CP = 16.4%; DS = 17.1%). All protocols increased PA (TRAD = 10.6%; CP = 11.0%; DS = 10.3%) and FL (TRAD = 8.9%; CP = 8.9%; DS = 9.1%) similarly.
Conclusion CP and DS systems do not promote greater gains in strength muscle hypertrophy and changes in muscle architecture compared to traditional resistance training.
The purpose of this paper was to systematically review the current literature and elucidate the effects of total weekly resistance training (RT) volume on changes in measures of muscle mass via meta-regression. The final analysis comprised 34 treatment groups from 15 studies. Outcomes for weekly sets as a continuous variable showed a significant effect of volume on changes in muscle size (P = 0.002). Each additional set was associated with an increase in effect size (ES) of 0.023 corresponding to an increase in the percentage gain by 0.37%. Outcomes for weekly sets categorised as lower or higher within each study showed a significant effect of volume on changes in muscle size (P = 0.03); the ES difference between higher and lower volumes was 0.241, which equated to a percentage gain difference of 3.9%. Outcomes for weekly sets as a three-level categorical variable (<5, 5-9 and 10+ per muscle) showed a trend for an effect of weekly sets (P = 0.074). The findings indicate a graded dose-response relationship whereby increases in RT volume produce greater gains in muscle hypertrophy.
Breakdown (BD) training has been advocated by multiple commercial and academic publications and authors, seemingly as a result of the acute hormonal and muscle activation responses it produces. However, there is a relative dearth of research which has empirically considered this advanced method of resistance training (RT) over a chronic intervention whilst appropriately controlling other RT variables. The present study considered thirty-six male and female participants divided in to three groups; breakdown (BD, n=11), heavy-load breakdown (HLBD, n=14) and traditional (CON, n=11), performing full-body resistance training programmes 2 x / week for 12 weeks. No significant between group differences were identified for change in absolute muscular endurance for chest press, leg press, or pull down exercises, or for body composition changes. Effect sizes for absolute muscular endurance changes were large for all groups and exercises (0.86 - 2.74). The present study supports previous research that the use of advanced training techniques stimulates no greater muscular adaptations when compared to performing more simplified resistance training protocols to momentary muscular failure.
This investigation examined college-age women s perceived benefits and barriers to strength training. Women were classified as strength trainers (ST. N = 50) or non-strength trainers (NST, N = 50) on the basis of an exercise participation questionnaire. Benefits and barriers were measured using the Benefits and Barriers to Exercise (BBE) Questionnaire, which was modified to deal specifically with strength training issues. It was predicted that ST would report more benefits and less barriers when compared to their NST counterparts, while NST would report more barriers and less benefits than their ST counterparts. There were no differences between ST and NST on perceived benefits of strength training, suggesting that both are aware of the benefits of strength training. Of the perceived benefits, body image and health were both higher than psychological and social, which were not different. NST re-ported significantly higher .scores on all four barrier factors relative to their ST counter-parts. For NST, time-effort was the highest of the barriers, with physical, social, and specific being slightly lower STwere virtually free from any perceived barriers to strength training. Based on these results, it appears that both ST and NST are aware of the benefits of strength training; however, NST have yet to overcome their perceived barriers to strength training. As such, future interventions should concentrate on overcoming barriers to exercise, specifi-cally time management. The American College of Sports Medicine (2000) recently highlighted the importance of strength training, along with aerobic and flexibility exercises, as key elements to a "well-rounded training program" for healthy adults. Interestingly, gender differences were not high-lighted as a possible moderating factor for deriving benefits from strength training, suggesting that both men and women should participate in strength training. Additionally, various inves-tigations have shown that women can benefit both physiologically and psychologically from a strength training program (Ebben & Jensen, 1998; Fleck, 1998; Freedson, 2000; Marble, 1997). However, despite the benefits associated with strength training, the number of women who participate in strength training programs is low (Ebben & Jensen, 1998). Strength training has several physiological benefits for women, including increasing muscular strength (Brown & Harrison, Wilmore, 1974) in both young and middle-aged women. In older women, strength training helps prevent sarcopenia by increasing the strength, mass, power, and quality of skeletal muscle, and it may also help prevent age-related losses in bone mineral density (Hurley & Roth, 2000). Among women of all ages, strength training also enhances the ability to carry out activities of daily living (American College of Sports Medi-cine, 2000).
Responses of m. vastus lateralis to 8-week resistive training of various types at leg press mashine were investigated in 30 male subjects. Training loads were 25, 65 and 85% of one repetition maximum for low (LI), medium (MI), and high intensity (HI) training groups respectively, while angular velocities of contraction differed considerably between groups. The total work done during training session was identical. The maximum strengths during isokinetic knee extension in LI and HI groups were increased at most angular velocities. In group MI increments were obtained only during concentric contractions. Significant improvement of fatigue resistance and maximum oxygen consumption (V(O2max)) was seen only in group MI and LI, respectively. The training-related increase of cross-sectional area in type II fibers in m. vastus lateralis was in the order of HI > MI > LI group, and that of type I fibers was opposite. The increased myonuclear number was found for HI group. The data suggest that fiber hypertrophy, fatigue resistance and V(O2max) changes were related to the type of training.
It has been well-documented in the literature that resistance training can promote marked increases in skeletal muscle mass. Post-exercise hypertrophic adaptations are mediated by a complex enzymatic cascade whereby mechanical tension is molecularly transduced into anabolic and catabolic signals that ultimately leads to a compensatory response, shifting muscle protein balance to favor synthesis over degradation.Myocellular signaling is influenced, in part, by the endocrine system. Various hormones have been shown to alter the dynamic balance between anabolic and catabolic stimuli in muscle, helping to mediate an increase or decrease in muscle protein accretion.Resistance training can have an acute impact on the post-exercise secretion of several of these hormones including insulin-like growth factor (IGF)-1, testosterone, and growth hormone (GH). Studies show that hormonal spikes are magnified following hypertrophy-type exercise that involves training at moderate intensities with shortened rest intervals as compared to high-intensity strength-oriented training. The observed positive relationship between anabolic hormones and hypertrophy-type training has led to the hormone hypothesis, which postulates that acute post-exercise hormonal secretions mediate increases muscle size. Several researchers have suggested that these transient hormonal elevations may be more critical to hypertrophic adaptations than chronic changes in resting hormonal concentrations. Theoretically, high levels of circulating hormones increase the likelihood of interaction with receptors, which may have particular hypertrophic importance in the post-workout period when muscles are primed for anabolism. Moreover, hormonal spikes may enhance intracellular signaling so that post-exercise protein breakdown is rapidly attenuated and anabolic processes are heightened, thereby leading to a greater supercompensatory response. While the hormone hypothesis has received considerable support in the literature, however, several researchers have questioned its veracity, with some speculating that the purpose of post-exercise hormonal elevations is to mobilize fuel stores rather than promote tissue anabolism. Therefore, the purpose of this paper will be to critically and objectively review the current literature, and then draw relevant conclusions as to the potential role of acute systemic factors on muscle protein accretion.
It is well established that regimented resistance training can promote increases in muscle hypertrophy. The prevailing body of research indicates that mechanical stress is the primary impetus for this adaptive response and studies show that mechanical stress alone can initiate anabolic signalling. Given the dominant role of mechanical stress in muscle growth, the question arises as to whether other factors may enhance the post-exercise hypertrophic response. Several researchers have proposed that exercise-induced metabolic stress may in fact confer such an anabolic effect and some have even suggested that metabolite accumulation may be more important than high force development in optimizing muscle growth. Metabolic stress pursuant to traditional resistance training manifests as a result of exercise that relies on anaerobic glycolysis for adenosine triphosphate production. This, in turn, causes the subsequent accumulation of metabolites, particularly lactate and H(+). Acute muscle hypoxia associated with such training methods may further heighten metabolic buildup. Therefore, the purpose of this paper will be to review the emerging body of research suggesting a role for exercise-induced metabolic stress in maximizing muscle development and present insights as to the potential mechanisms by which these hypertrophic adaptations may occur. These mechanisms include increased fibre recruitment, elevated systemic hormonal production, alterations in local myokines, heightened production of reactive oxygen species and cell swelling. Recommendations are provided for potential areas of future research on the subject.
To investigate the effects of a single high-load (80% of one repetition maximum [1RM]) set with additional drop sets descending to a low-load (30% 1RM) without recovery intervals on muscle strength, endurance, and size in untrained young men. Nine untrained young men performed dumbbell curls to concentric failure 2-3 days per week for 8 weeks. Each arm was randomly assigned to one of the following three conditions: 3 sets of high-load (HL, 80% 1RM) resistance exercise, 3 sets of low-load [LL, 30% 1RM] resistance exercise, and a single high-load (SDS) set with additional drop sets descending to a low-load. The mean training time per session, including recovery intervals, was lowest in the SDS condition. Elbow flexor muscle cross-sectional area (CSA) increased similarly in all three conditions. Maximum isometric and 1RM strength of the elbow flexors increased from pre to post only in the HL and SDS conditions. Muscular endurance measured by maximum repetitions at 30% 1RM increased only in the LL and SDS conditions. A SDS resistance training program can simultaneously increase muscle CSA, strength, and endurance in untrained young men, even with lower training time compared to typical resistance exercise protocols using only high- or low-loads.
In mammalian systems, skeletal muscle exists in a dynamic state that monitors and regulates the physiological investment in muscle size to meet the current level of functional demand. This review attempts to consolidate current knowledge concerning development of the compensatory hypertrophy that occurs in response to a sustained increase in the mechanical loading of skeletal muscle. Topics covered include: defining and measuring compensatory hypertrophy, experimental models, loading stimulus parameters, acute responses to increased loading, hyperplasia, myofiber-type adaptations, the involvement of satellite cells, mRNA translational control, mechanotransduction, and endocrinology. The authors conclude with their impressions of current knowledge gaps in the field that are ripe for future study. © 2012 American Physiological Society. Compr Physiol 2:2829-2870, 2012.