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Effects of Exercise Order on Upper-Body Muscle Activation and Exercise Performance
Abstract
With the purpose of manipulating training stimuli, several techniques have been employed to resistance training. Two of the most popular techniques are the pre-exhaustion (PRE) and priority system (PS). PRE involves exercising the same muscle or muscle group to the point of muscular failure using a single-joint exercise immediately before a multi-joint exercise (e.g., peck-deck followed by chest press). On the other hand, it is often recommended that the complex exercises should be performed first in a training session (i.e., chest press before peck-deck), a technique known as PS. The purpose of the present study was to compare upper-body muscle activation, total repetitions (TR), and total work (TW) during PRE and PS. Thirteen men (age 25.08 ± 2.58 years) with recreational weight-training experience performed 1 set of PRE and 1 set of PS in a balanced crossover design. The exercises were performed at the load obtained in a 10 repetition maximum (10RM) test. Therefore, chest press and peck-deck were performed with the same load during PRE and PS. Electromyography (EMG) was recorded from the triceps brachii (TB), anterior deltoids, and pectoralis major during both exercises. According to the results, TW and TR were not significantly different (p > 0.05) between PRE and PS. Likewise, during the peck-deck exercise, no significant (p > 0.05) EMG change was observed between PRE and PS order. However, TB activity was significantly (p < 0.05) higher when chest press was performed after the peck-deck exercise (PRE). Our findings suggest that performing pre-exhaustion exercise is no more effective in increasing the activation of the prefatigued muscles during the multi-joint exercise. Also, independent of the exercise order (PRE vs. PS), TW is similar when performing exercises for the same muscle group. In summary, if the coach wants to maximize the athlete performance in 1 specific resistance exercise, this exercise should be placed at the beginning of the training session.
... The versatility of strength training contains a comprehensive selection of exercises (single and multi-joint). Recent studies have identified different ways to increase muscle recruitment during strength training, including the use of verbal instructions (Fujita et al., 2019(Fujita et al., , 2020, exercise order (Gentil et al., 2007), and volume of repetitions (Paz et al., 2020). A possible strategy to increase muscle recruitment could be muscle pre fatigue, and in this sense muscle preexhaustion (PreEx) was proposed (Jones, 1970). ...
... In contrast, other studies have shown that PreEx increased the EMG activity in target muscle (Pirauá et al., 2017;Rocha Júnior et al., 2010). Some studies have also shown an increase in EMG activity in accessory muscles, without alteration of agonist muscles (Brennecke et al., 2009;Gentil et al., 2007;Golas et al., 2017). Recently, Ribeiro et al. (2019) concluded in a review of the literature that PreEx does not increase EMG amplitude in the target muscle, but Journal of Human Kinetics -volume 82/2022 http://www.johk.pl ...
... The EMG data were digitally filtered with a fourth-order zero-lag Butterworth filter (bandpass 10-500Hz). For analysis of MVIC the first and the last second were excluded (Fujita et al., 2020), as well as the first and the last repetition of the seated row sets, since these periods were more susceptible to mistakes in cadence and movement execution in the exercises (Gentil et al., 2007). ...
This study investigated the effects of the pre-exhaustion method on electromyographic activity (root mean square and median frequency) at different interval sets. Twenty adults with little or no experience in strength training performed the seated row exercise until muscular failure, with or without completing a previous pre-exhaustion set in a pullover exercise. Surface electrodes were placed over the latissimus dorsi, teres major, biceps brachii, and posterior deltoid muscles of the dominant side. The results showed no effect of pre-exhaustion on EMG activity of latissimus dorsi target muscle for any interval sets. Regarding median frequency, our results showed a consistent decrease throughout the sets (p > 0.05). Also, our results revealed a decrease in posterior deltoid median frequency with pre-exhaustion (p = 0.001). We conclude that the pre-exhaustion method seems ineffective in increasing the EMG activity of the desired muscle throughout all repetitions of strength training. Furthermore, pre-exhaustion seems to be a good way to increase fatigue in the posterior deltoid muscle.
Keywords: Resistance training, muscle activation, muscle recruitment, exercise
... 7 La maggior parte dei lavori di ricerca che indagano il metodo PE utilizza l'elettromiografia (EMG) come outcome primario. [8][9][10][11][12] Tuttavia, non vi sono prove che dimostrino che PE aumenti l'attivazione del gruppo muscolare principale. Un outcome secondario che è stato preso in considerazione è il numero di ripetizioni, [8][9][10][11][12] poiché la ricerca ha dimostrato una relazione dose-risposta tra il volume di lavoro e l'ipertrofia muscolare. ...
... [8][9][10][11][12] Tuttavia, non vi sono prove che dimostrino che PE aumenti l'attivazione del gruppo muscolare principale. Un outcome secondario che è stato preso in considerazione è il numero di ripetizioni, [8][9][10][11][12] poiché la ricerca ha dimostrato una relazione dose-risposta tra il volume di lavoro e l'ipertrofia muscolare. 13 Il metodo di pre-attivazione (pre-activation [PA]) può essere definito come un esercizio preliminare a bassa intensità che coinvolge un determinato gruppo muscolare, immediatamente seguito da un esercizio multiarticolare 14 (in maniera non dissimile da un riscaldamento specifico). ...
... 7 Most of the research investigating the PE system uses electromyography (EMG) as the primary outcome. [8][9][10][11][12] However, there is no evidence to show that PE increases activation of the primary muscle group. A secondary outcome that has been used is repetition number, 8-12 as research has shown a dose-response for volume leading to muscle hypertrophy. ...
BACKGROUND: The pre-activation method (PA) has been shown to enhance muscle activation due to its low intensity. Moreover, it cannot be performed until muscle failure. However, it is not clear whether exercise selection can influence the results. This study aimed to test two different protocols of PA on muscle activation and the volume of repetitions during the bench press (BP).
METHODS: Eleven resistance-trained males underwent anthropometric measures (24.45±3.93 years; 80.27±7.74kg; 1.74±0.05 m) and completed 3 different experimental conditions in a randomized-crossover design: traditional method (BP at 70% of 1 RM), PA single-joint (dumbbell fly at 30% 1 RM+BP at 70% 1 RM), and PA multijoint (BP at 30% 1 RM+BP at 70% 1 RM). PA was performed with a fixed number of 10 repetitions and BP was performed until muscle failure. The activity of the pectoralis major was measured via surface electromyography (EMG), and normalized units were used for inter-individual analysis. A one-way ANOVA was used to compare EMG data and the number of repetitions across the experimental conditions.
RESULTS: EMG data showed no differences for all conditions (PA-SJ=58.87±12.74; PA-MJ=56.18±12.29; traditional method=57.44±13.14; P=0.87). The number of repetitions performed during BP was reduced after both protocols of PA (P=0.036).
CONCLUSIONS: Regardless of exercise selection, PA did not promote greater muscle activation or improved number of repetitions during the BP; therefore, PA may not be an effective method for exercise performance in BP.
... Strength training is practiced through several exercises (single and multijoint), and the exercise order influences the magnitude of electromyographic activity (Gentil, Oliveira, de Araújo Rocha Júnior, do Carmo, & Bottaro, 2007). Generally, training begins with multiarticular exercises in order to enhance the effects of strength training (Fleck & Kraemer, 2014). ...
... Some studies have found that PRE increased the EMG on target muscle (Rocha Júnior et al., 2010), while others pointed a decrease in this activity (Augustsson et al., 2003). Still, other studies also have shown an increased EMG activity in accessory muscles without alteration of agonist's muscles (Brennecke et al., 2009;Gentil et al., 2007). Even with substantial wealth in the literature about PRE, the effect of PRE on the EMG activity of a specific muscle has not been fully elucidated. ...
... In sequence, there was five minutes interval, and then the load quantification test was performed. The cadence of exercises was two seconds for the concentric phase and two seconds for the eccentric phase (Gentil et al., 2007) controlled by a metronome app (Pro metronome -EUMLab -Xanin Technology, Hangzhou, China). After an interval of 4.55 ± 2.52 days, the EMG data were collected at the sampling frequency of 2000Hz using wireless electrodes (Trigno Wireless, Delsys, Boston, USA). ...
The purpose of this study was to investigate the effects of the pre-exhaustion method on the electromyographic activity (temporal and spectral domain) at different intervals of a set of resistance training. Twenty adults with little or no experience in strength training performed two sets of the seated row exercise at 70%1RM until muscular failure, in a randomized order. Surface electrodes were placed over the latissimus dorsi, teres major, biceps brachii, and posterior deltoid muscles of the dominant side. Results showed that the pre-exhaustion did not increase EMG activity of all muscle analyzed at any intervals of a set. Furthermore, the EMG median frequency decreased in teres major and posterior deltoid muscles during initial and intermediate repetitions. Results suggest that the pre-exhaustion induces more fatigue when compared to traditional training.
... During resistance exercises, many muscles can be recruited to execute a movement. In this sense, studies of muscular recruitment and myoelectric activity have sought to analyze which muscles participate on determined exercises and what possible ways might exercise recruit increased activity of specific muscle groups (Gentil, Oliveira, de Araujo Rocha Junior, do Carmo, & Bottaro, 2007;Snyder & Fry, 2012). ...
... In the few situations in which participants performed more than ten repetitions, considered as the maximum number for reliability of load estimation (LeSuer, McCormick, Mayhew, Wasserstein, & Arnold, 1997), we provided a passive interval of five minutes, and participants then made a re-attempt with a greater load. The cadence for the warm-up and all sets in the tested conditions was two seconds for the concentric phase and two seconds for the eccentric phase (Gentil et al., 2007), controlled by a metronome app (Pro metronome, Xanin Technology GmbH, China). All participants were instructed to avoid pausing during each metronome beat. ...
... A limitation of the present study was our failure to perform a kinematic analysis. Even though we used a metronome app to pace exercise as in previous studies (Calatayud et al., 2016;Daniels & Cook, 2017;Gentil et al., 2007), a kinematic analysis would have enabled us to insure that each repetition was made with the same angle and velocity. Second, we estimated the maximum load using the Brzycki (1993) equation; even though this equation can be considered an attractive alternative to the 1RM test for estimating the maximal load values (Nascimento et al., 2007), the 1RM test is considered the gold standard for assessing muscle strength (Levinger et al., 2009). ...
Verbal instruction increases electromyographic (EMG) activity in the first three repetitions of an exercise, but its effect on an entire exercise set until failure is unknown. Once there are changes in motor unit recruitment due to fatigue, the effect of verbal instructions can change during different intervals of a set. This study analyzed whether verbal instruction emphasized the contraction of back muscles (i.e., myoelectric activity) during initial, intermediate, and final exercise repetitions performed until failure. Twenty participants with little or no experience in strength training performed a seated row exercise with and without verbal instruction. Surface electrodes were fixed over the latissimus dorsi, teres major, biceps brachii, and posterior deltoid (PD) muscles. Myoelectric activity was computed by mean amplitude and by the median frequency. We analyzed data with repeated measures multivariate analysis of variance and found that, with verbal instruction, there was increased EMG mean amplitude in the latissimus dorsi (15.21%, p = .030) and reduced EMG mean amplitude in the PD (14.39%, p = .018) on initial repetitions. Other muscle EMG amplitudes did not change. On intermediate repetitions, there was reduced signal amplitude only in the PD (15.03%, p = .022). The verbal instruction did not interfere with signal amplitude on final repetitions nor in the median frequency throughout the series. Verbal instruction seems to have little effect on increasing myoelectric activity of these targeted muscles in an entire set of a resistance training.
... Thus, researchers suggest pre-exhausting with exercises that target specific groups (Augustsson et al., 2003;Ribeiro et al., 2018). This specific strategy is not the consensus among all professionals (Gentil et al., 2007;Fisher et al., 2014), and has generated discussions about this RT method (Prestes et al., 2015). ...
... Many projects have attempted to provide evidence on the efficacy of PreEx with acute electromyographic approaches, calculation of total training volume, rating of perceived exertion, and blood lactate measures (Augustsson et al., 2003;Gentil et al., 2007;Brennecke et al., 2009;Guarascio et al., 2016;Soares et al., 2016;Gołaś et al., 2017). These abbreviated studies are not able to determine the adaptation in muscle strength, hypertrophy, or body composition when implemented over time. ...
... The mean repetitions completed in the leg extension were 56 to failure. Previous literature supports this overall repetition decrease when individuals completed a multijoint exercise immediately after a single joint exercise to fatigue (Augustsson et al., 2003;Gentil et al., 2007). It is speculated that the elevated metabolic stress induced by low load leg extension to failure immediately before the 45 • leg press attenuated total training volume possible. ...
Background
The pre-exhaustion (PreEx) method is used as a resistance training (RT) method to increase muscle mass, yet the chronic effects of this method are poorly understood.Objective
Although readily prescribed as a RT method for promotion of muscle hypertrophy, few researches give light to gains made after chronic PreEx RT. Therefore, we compared the effects of traditional versus PreEx RT programs on muscle strength, body composition, and muscular hypertrophy in adult males.Methods
Untrained subjects (age: 31.37 ± 6.83 years; height: 175.29 ± 5.52 cm; body mass: 82.04 ± 13.61 kg; 1RM leg press: 339.86 ± 61.17 kg; 1RM leg extension: 121.71 ± 11.93 kg) were submitted to 9 weeks of RT with weekly sessions. Traditional (TRT) group (n = 12) performed three sets at 45° of leg press exercise at 75% of 1RM, PreEx group (n = 12) completed a set to failure on a leg extension machine prior to the leg press, and the control (CON) group (n = 7) did not train. Maximum strength, muscle thickness, and body composition were analyzed.ResultsPreEx group increased in maximal strength on leg press (16 ± 8%) and leg extension (17 ± 11%), while the TRT group improved by 15 ± 9 and 11 ± 4%, respectively. The thickness of the quadriceps muscles increased for both intervention groups. Specifically, the post-training thickness of the vastus lateralis was significantly higher for PreEx (55%) compared to the CON group. The TRT group presented a greater loss of total and thigh fat mass when compared with the PreEx method. These results were found in the presence of a lower training load for the PreEx group.Conclusion
The PreEx training can decrease the total training volume while maintaining results in strength and hypertrophy when comparing to TRT. However, TRT may be optimal if the goal is to decrease fat mass.
... Tradicionalmente, recomenda-se que as rotinas de TF sejam constituídas por exercícios multiarticulares seguido pelos monoarticulares (Spineti et al., 2010;ACSM, 2009). Entretanto, alguns estudos têm sido realizados para verificar os efeitos da ordem inversa, ou seja, a PE nos parâmetros neuromusculares (Artur et al., 2017;Brennecke et al., 2009;Gentil et al., 2007;Silva, Guimarães, Campos, Moreira, & Silva, 2018;Guarascio et al., 2016;Soares, Brown, et al., 2016;Soares, Gomes, et al., 2016), metabólicos (Silva, Guimarães, Campos, Moreira, & Silva, 2018;Soares, Brown, et al., 2016) e de força (Artur et al., 2017; Atividade eletromiográfica durante a pré-exaustão| 193 Brennecke et al., 2009;Gentil et al., 2007;Soares, Brown, et al., 2016;Soares, Gomes, et al., 2016). ...
... Tradicionalmente, recomenda-se que as rotinas de TF sejam constituídas por exercícios multiarticulares seguido pelos monoarticulares (Spineti et al., 2010;ACSM, 2009). Entretanto, alguns estudos têm sido realizados para verificar os efeitos da ordem inversa, ou seja, a PE nos parâmetros neuromusculares (Artur et al., 2017;Brennecke et al., 2009;Gentil et al., 2007;Silva, Guimarães, Campos, Moreira, & Silva, 2018;Guarascio et al., 2016;Soares, Brown, et al., 2016;Soares, Gomes, et al., 2016), metabólicos (Silva, Guimarães, Campos, Moreira, & Silva, 2018;Soares, Brown, et al., 2016) e de força (Artur et al., 2017; Atividade eletromiográfica durante a pré-exaustão| 193 Brennecke et al., 2009;Gentil et al., 2007;Soares, Brown, et al., 2016;Soares, Gomes, et al., 2016). ...
... Teoricament e, a justificativa para a aplicação desse método estaria relacionado ao recrut ament o adicional de unidades motoras (UMs) durante a fadiga neuromuscular, resultando em maior ativação dos músculos motores primários durante o exerc ício multiarticular (Soares, Brown, et al., 2016). Nesta perspectiva, Gentil et al., (2007) e Brennecke et al., (2009 avaliaram a atividade eletromiográfica (EMG) dos músculos peitoral maior (PM), deltóide anterior (DA) e tríceps braquial (TB ) durante um protocolo de PE, utilizando os exercícios peck deck (Gentil et al., 2007) e crucifixo com halteres (Brennecke et al., 2009) A partir da premissa de que a "falha muscular momentânea" de alguns músculos poderiam resultar no recrutamento adicional de UMs no músculo não fadigado durante o exercício multiarticular, alguns estudos recentes começaram a investigar os efeitos da PE do músculo motor sinérgico secundário através da realização de um exercício monoarticular isolado e suas implicações na atividade EMG durante o exercício multiarticular (Artur et al., 2017;Guarascio et al., 2016;Silva, Guimarães, Campos, Moreira, & Silva, 2018;Soares, Brown, et al., 2016;Soares, Gomes, et al., 2016). Nesta linha, Soares, Brown et al., (2016) Guarascio et al., (2016) ter demonstrado a efetividade da utilização desse método de PE, algumas dúvidas ainda surgem em relação ao intervalo de tempo necessário entre os exercícios, monoarticular isolado e o multiarticular para que o recrut ament o das UMs dos músculos motores primários continuem sendo potencializados durante o ex ercício principal. ...
The primary objective of the study was to evaluate whether different time of intervals between skull crushers and inclined bench press exercises during two pre-exhaustion (PE) protocols could modify the EMG activity of the sternal portion of the pectoralis major (SPPM), clavicular portion of the pectoralis major (CPPM) and anterior deltoid (AD) during the inclined bench press. As a secondary objective, a comparison of the EMG activity of the muscles evaluated during the incline bench press was performed between the pre-exhaustion 1 (PE1) and pre-exhaustion 2 (PE2) protocols. Thirteen healthy men experienced in strength training (ST) participated in the study. For the main test sessions, participants were randomized to collect EMG activity at different rest intervals between exercises: (a) immediately (PE1 - skull crushers + inclined bench press), and (b) with rest interval of 60 s (PE2 - skull crushers + rest interval + inclined bench press). Between 8 and 12 maximal repetitions were performed during 3 sets, using 1 s for the concentric phase and 2 s for the eccentric phase. Our results indicated that the transition time between exercises, immediately (PE1) and rest interval (PE2) did not change the EMG activity of the muscles evaluated, with no differences between the protocols. On the other hand, the significant difference between the sets in both protocols demonstrated that the brachial triceps PE was able to increase the EMG activity of SPPM, CPPM and AD during the inclined bench press.
... Tradicionalmente, recomenda-se que as rotinas de TF sejam constituídas por exercícios multiarticulares seguido pelos monoarticulares (Spineti et al., 2010;ACSM, 2009). Entretanto, alguns estudos têm sido realizados para verificar os efeitos da ordem inversa, ou seja, a PE nos parâmetros neuromusculares (Artur et al., 2017;Brennecke et al., 2009;Gentil et al., 2007;Silva, Guimarães, Campos, Moreira, & Silva, 2018;Guarascio et al., 2016;Soares, Brown, et al., 2016;Soares, Gomes, et al., 2016), metabólicos (Silva, Guimarães, Campos, Moreira, & Silva, 2018;Soares, Brown, et al., 2016) e de força (Artur et al., 2017; Atividade eletromiográfica durante a pré-exaustão| 193 Brennecke et al., 2009;Gentil et al., 2007;Soares, Brown, et al., 2016;Soares, Gomes, et al., 2016). ...
... Tradicionalmente, recomenda-se que as rotinas de TF sejam constituídas por exercícios multiarticulares seguido pelos monoarticulares (Spineti et al., 2010;ACSM, 2009). Entretanto, alguns estudos têm sido realizados para verificar os efeitos da ordem inversa, ou seja, a PE nos parâmetros neuromusculares (Artur et al., 2017;Brennecke et al., 2009;Gentil et al., 2007;Silva, Guimarães, Campos, Moreira, & Silva, 2018;Guarascio et al., 2016;Soares, Brown, et al., 2016;Soares, Gomes, et al., 2016), metabólicos (Silva, Guimarães, Campos, Moreira, & Silva, 2018;Soares, Brown, et al., 2016) e de força (Artur et al., 2017; Atividade eletromiográfica durante a pré-exaustão| 193 Brennecke et al., 2009;Gentil et al., 2007;Soares, Brown, et al., 2016;Soares, Gomes, et al., 2016). ...
... Teoricament e, a justificativa para a aplicação desse método estaria relacionado ao recrut ament o adicional de unidades motoras (UMs) durante a fadiga neuromuscular, resultando em maior ativação dos músculos motores primários durante o exerc ício multiarticular (Soares, Brown, et al., 2016). Nesta perspectiva, Gentil et al., (2007) e Brennecke et al., (2009 avaliaram a atividade eletromiográfica (EMG) dos músculos peitoral maior (PM), deltóide anterior (DA) e tríceps braquial (TB ) durante um protocolo de PE, utilizando os exercícios peck deck (Gentil et al., 2007) e crucifixo com halteres (Brennecke et al., 2009) A partir da premissa de que a "falha muscular momentânea" de alguns músculos poderiam resultar no recrutamento adicional de UMs no músculo não fadigado durante o exercício multiarticular, alguns estudos recentes começaram a investigar os efeitos da PE do músculo motor sinérgico secundário através da realização de um exercício monoarticular isolado e suas implicações na atividade EMG durante o exercício multiarticular (Artur et al., 2017;Guarascio et al., 2016;Silva, Guimarães, Campos, Moreira, & Silva, 2018;Soares, Brown, et al., 2016;Soares, Gomes, et al., 2016). Nesta linha, Soares, Brown et al., (2016) Guarascio et al., (2016) ter demonstrado a efetividade da utilização desse método de PE, algumas dúvidas ainda surgem em relação ao intervalo de tempo necessário entre os exercícios, monoarticular isolado e o multiarticular para que o recrut ament o das UMs dos músculos motores primários continuem sendo potencializados durante o ex ercício principal. ...
The primary objective of the study was to evaluate whether different time of intervals between skull crushers and inclined bench press exercises during two pre-exhaustion (PE) protocols could modify the EMG activity of the sternal portion of the pectoralis major (SPPM), clavicular portion of the pectoralis major (CPPM) and anterior deltoid (AD) during the inclined bench press. As a secondary objective, a comparison of the EMG activity of the muscles evaluated during the incline bench press was performed between the pre exhaustion 1 (PE1) and pre-exhaustion 2 (PE2) protocols. Thirteen healthy men experienced in strength training (ST) participated in the study. For the main test sessions, participants were randomized to collect EMG activity at different rest intervals between exercises: (a) immediately (PE1 - skull crushers + inclined bench press), and (b) with rest interval of 60 s (PE2 - skull crushers + rest interval + inclined bench press). Between 8 and 12 maximal repetitions were performed during 3 sets, using 1 s for the concentric phase and 2 s for the eccentric phase. Our results indicated that the transition time between exercises, immediately (PE1) and rest interval (PE2) did not change the EMG activity of the muscles evaluated, with no differences between the protocols. On the other hand, the significant difference between the sets in both protocols demonstrated that the brachial triceps PE was able to increase the EMG activity of SPPM, CPPM and AD during the inclined bench press.
Keywords: strength training, electromyography, pre-exhaustion.
... Following this same order of execution, the pre-exhaustion resistance training (PERT) method, which has two forms of execution, has also aroused interest in the scientific community (Artur et al., 2017;Augustsson et al., 2003;Tan, 1999). In the first form, the individual performs the single-joint exercise for the same muscular group, which will later be exercised during a multiple-joint exercise, for example, chest fly followed by bench press (BP) (Gentil et al., 2007). The second form of execution is characterized by a synergic muscle fatigue through the completion of a single-joint exercise (triceps forehead [TF]), followed by a multiple-joint exercise (BP) for the agonist muscle (Guarascio et al., 2016;Soares et al., 2016). ...
... Some of the studies that evaluated the two PERT methodologies found low agonist muscle activation (Augustsson et al., 2003;Brennecke et al., 2009;Gentil et al., 2007). However, not all the studies identified significant differences in electromyography (EMG) activation of synergic muscles (Brennecke et al., 2009;Gentil et al., 2007). ...
... Some of the studies that evaluated the two PERT methodologies found low agonist muscle activation (Augustsson et al., 2003;Brennecke et al., 2009;Gentil et al., 2007). However, not all the studies identified significant differences in electromyography (EMG) activation of synergic muscles (Brennecke et al., 2009;Gentil et al., 2007). Unlike the above-mentioned studies (Guarascio et al., 2016), managed to identify significant differences in EMG activation in the agonist muscles, after the fatigue of the synergic muscle. ...
Several studies investigated the pre-exhaustion resistance training (PERT), no study investigated the responses after the pre-fatigue of two auxiliary muscles. The purpose of this study was to evaluate the neuromuscular and metabolic effects of PERT in highly-trained individuals. Twenty-one men (24.90 ± 4.54 years) who were experienced in resistance training were randomly distributed into two groups. In the conventional resistance training (CRT), three sets of each exercise were performed separately (front raise [FR], triceps-forehead [TF] extensions, and bench press [BP]), with an interval of 45 seconds between the sets. In the PERT method, the exercises were performed in sequence (FR, TF, and BP), with an interval of 2 minutes 15 seconds between the sets. The electromyography (EMG), signal was acquired during the execution of the FR, TF, and BP exercises, and the muscles anterior deltoid, triceps brachii long head, and pectoralis major (clavicular head and sternal head). Lactate levels were measured before workout and at the end of each set in each method. There was no difference in the EMG activation of PMC and PMS muscles when compared to the PERT and CRT methods. Clavicular portion, PERT/CRT: 1st 42.1±7.1/42.1±6.6µV, 2st 45.9±5.5/43.5±6.2 µV, 3rd 45.5±5.7/43.9±6.1µV. Sternal portion, PERT/CRT: 1st 36.2±9/35±5.7µV, 2st 38.3±8.9/35.3±6µV, 3rd 36.8±7.1/35.1±5.1µV. However, lactate accumulation was significantly higher in PERT when compared CRT. PERT/CRT 1st 7.6.0±1.8/5.7±1.5mmol.l-1; 2st: 9.5±1.5/8.4±2 mmol.l-1; 3rd:10.0±2.1/9.4±1.8 mmol.l-1, when compared to CRT. The PERT was more effective, producing greater metabolic stress, demonstrating to be a high-intensity method that leads to muscle adaptation.
... Gentil et al. [11] compared upper-body muscle activation between PRE and the priority system, which involves performing complex exercises first in a strength-training program prior to performing single joint exercises. EMG data were recorded for TB, DA, and PM. ...
... performing glenohumeral joint horizontal adduction with a machine chest flying exercise immediately prior to barbell bench press in order to increase activation of pectoralis major (PM)) [9]. While current research [10,11,12,13] on PRE has shown that this technique results in lower activation of the targeted muscle, it also demonstrated that PRE can result in increased neuromuscular activation of synergistic muscles [11,12,13]. months, with lifting experience that spanned 9 ± 2 years. ...
... performing glenohumeral joint horizontal adduction with a machine chest flying exercise immediately prior to barbell bench press in order to increase activation of pectoralis major (PM)) [9]. While current research [10,11,12,13] on PRE has shown that this technique results in lower activation of the targeted muscle, it also demonstrated that PRE can result in increased neuromuscular activation of synergistic muscles [11,12,13]. months, with lifting experience that spanned 9 ± 2 years. ...
... 28 However, studies analysing the electromyography (EMG) of the prime mover have failed to show increases in muscle activity during the multijoint movement following a pre-fatigue exercise. 3,19 In fact, Augustsson et al 3 demonstrated that during the leg press exercise, the rectus femoris and vastus lateralis EMG activity significantly decreased following the pre-fatigue technique, induced via the seated leg extension exercise. Subjects also were able to perform significantly less reps on the multi-joint leg press exercise following the seated leg extension exercise. ...
... These results are supported by studies investigating muscle activation strategies in the upper extremity during the bench press movement. 6,19 When either the pec deck 19 or dumbbell flyes 6 exercises were used to pre-exhaust the pectoralis major prior to a pressing exercise, pectoralis major activation reduced significantly. Therefore, the relevant body of literature disputes the notion that a pre-exhausting technique leads to greater muscle activation during the multi-joint movement. ...
... These results are supported by studies investigating muscle activation strategies in the upper extremity during the bench press movement. 6,19 When either the pec deck 19 or dumbbell flyes 6 exercises were used to pre-exhaust the pectoralis major prior to a pressing exercise, pectoralis major activation reduced significantly. Therefore, the relevant body of literature disputes the notion that a pre-exhausting technique leads to greater muscle activation during the multi-joint movement. ...
Training variation has been suggested as a primary principle in the pursuit of increasing muscle hypertrophy and maximal strength. Although variation may be achieved in a number of different manners within the training process, at the training session level advanced approaches to stimulating adaptations can be employed. At present, research is undecided on the benefits of these methods. Part 1 of this two-part article will review methods that may be employed to accumulate greater training volume through raising training density. Part 2 will discuss advance strategies that possess the potential to increase training intensity, while maintaining other acute exercise variables. The practical application of these methods will also be discussed, in the context of creating greater muscle cross-sectional area and developing maximal strength.
... Most of the studies that tested the effectiveness of the pre-exhaustion method did not find differences (Brennecke, et al., 2009;Gentil, Oliveira, Júnior, do Carmo, & Bottaro, 2007) or decreases in the level of electromyographic (EMG) activity of the prime movers (Augustsson, et al., 2003). It is important to note that all these studies used high loads on both single and multi-joint exercises. ...
... The data from this study differ from those observed in some other studies (Augustsson, et al., 2003;Brennecke, et al., 2009;Fisher, Carlson, Steele, & Smith, 2014;Gentil, et al., 2007)a technique frequently used by weight trainers, involves combining a single-joint exercise immediately followed by a related multijoint exercise (e.g., a knee extension exercise followed by a leg press exercise in which the pre-exhaustion method had no effect. This divergence can be explained by the high intensity load applied to the single-joint exercise in these studies. ...
... While it is possible to speculate that this late stabilization was caused by the low intensity employed in the single-joint exercise, it is important to consider that the adopted protocol was similar to that executed by Júnior et al. (2010), who reported increased EMG activity with the use of moderate intensity. Although this study has not explored the stabilization of EMG activity throughout the repetitions, it is the first to demonstrate the positive effects of the pre-exhaustion method, contrary to what has been observed in previous studies with maximum intensities, independent of body segment (Augustsson, et al., 2003;Brennecke, et al., 2009;Fisher, et al., 2014;Gentil, et al., 2007). ...
This study compared the EMG activity of the upper limb and shoulder girdle muscles in a resistance training session involving the pre-activation method in stable and unstable conditions. Fourteen healthy male volunteers (age 22.5±2.4 years; body height 173.6±7.10 cm; body mass 76.03±9.02 kg) performed under three exercise conditions in a randomized order: a) barbell bench press, b) stable dumbbell fly and barbell bench press, and c) unstable dumbbell fly and barbell bench press. Subjects performed 10 repetitions of stable or unstable dumbbell fly at 30% of 1RM, and barbell bench press was executed at 60% of 1RM until concentric failure. The 1RM test was performed for both exercises and, in case of dumbbell fly, on both surfaces. EMG-signals from the m. pectoralis maior (PM), deltoid anterior (DA), triceps brachii (TB) and serratus anterior (SA) were acquired. Two-way ANOVA for repeated measures indicated that the pre-activation method performed on both surfaces raised the EMG activity for all muscles: PM (p≤0.01), DA (p≤0.02), TB (p≤0.02) and SA (p≤0.03), and no differences were observed between the stable and unstable conditions (p≥0.228). These results indicate that the execution of a previous exercise increases EMG activity. However, as there was no exclusive increase for primary agonist muscles, this increase cannot be attributed to the pre-activation method but rather to the completion of two consecutive exercises. © 2017, University of Zagreb - Faculty of Kinesiology. All rights reserved.
... concentrações de lactato sanguíneo [La]), a percepção subjetiva de esforço (PSE) e o desempenho de diferentes manifestações da força muscular (e.g. força máxima e/ou resistência de força) [3][4][5][6][7][8][9][10] . Sabe-se que a manipulação da ordem dos exercícios possui associação direta com a magnitude do intervalo de descanso entre séries e exercícios, e com o volume total (VT) de uma sessão de treino 11,12 . ...
... Com a relação à PSE, não foram observadas diferenças significantes entre as condições experimentais. Embora a PSE seja uma ferramenta frequentemente utilizada para monitoramento da intensidade relativa durante o TF, os estudos efetuados até o momento demonstram respostas similares na PSE, durante a realização de protocolos de TF com diferentes ordens de realização dos exercícios [5][6][7][8][9] . Por exemplo, Simão et al. 8 verificaram que independentemente da sessão de TF iniciar com exercícios multi ou monoarticulares, a PSE apresentou alterações similares desde que a intensidade e o intervalo entre as séries também sejam similares. ...
... Assim, pode-se sugerir que a estratégia de alternar os segmentos corporais tenha promovido uma melhor recuperação intra-segmento mantendo um maior desempenho em cada exercício ao longo da sessão e resultando num maior VT. Adicionalmente, os menores valores do VT (MMII + MMSS) observado nas condições experimentais A e B em que os exercícios foram efetuados sem a alternância entre os segmentos corporais, sugerem que o intervalo de descanso entre as séries e entre os exercícios (2 minutos), podem não ter sido suficientes, para os indivíduos fisicamente ativos sem experiência em TF, para preservar a carga utilizada em cada série [6][7][8][9][10][11] . Resultados semelhantes foram encontrados por Sforzo e Touey 7 os quais verificaram reduções significantes no VT de MMII (~45%) e MMSS (58%) em indivíduos fisicamente ativos e sem experiência em TF após a execução de sessões de TF com exercícios concentrados por segmento corporal e com intervalos de descanso entre séries com duração de dois minutos. ...
Introdução:
A alternância entre segmentos corporais para prescrição do treinamento de força (TF) é amplamente utilizada, entretanto seus efeitos permanecem desconhecidos.
Objetivo:
Verificar o efeito agudo da manipulação da ordem dos exercícios do TF, alternando segmentos corporais, sobre a força dinâmica máxima (1 RM) de membros inferiores (MMII) e superiores (MMSS), a concentração de lactato sanguíneo [La], a percepção subjetiva de esforço (PSE) e o volume total de treino (VT).
Métodos:
Dezoito homens (23,1 ± 3,8 anos; 78,4 ± 8,6 kg; 1,72 ± 0,06 m) executaram três condições de TF: condição A (supino reto, desenvolvimento, rosca Scott, meio-agachamento, leg press, cadeira extensora); condição B (meio-agachamento, leg press, cadeira extensora, supino reto, desenvolvimento, rosca Scott) e condição C (supino reto, meio-agachamento, desenvolvimento, leg press, rosca Scott e cadeira extensora). Os exercícios foram executados com três séries de 10 RM. Os testes de 1 RM para MMII e MMSS foram realizados nas semanas iniciais e após as condições experimentais. As coletas de sangue foram feitas no repouso [T0], imediatamente após [IA], 3 [T3] e 5 minutos [T5] após cada condição. A PSE de MMSS, MMII e geral, e o VT foram mensurados ao final de cada condição.
Resultados:
A 1 RM foi reduzida depois da sessão em todas as condições tanto para MMSS (A = -19,4%; B = -23,0%; C = -22,8%) quanto para MMII (A = -16,2%; B = -15,3%; C = -16,1%) sem diferença entre condições. A PSE apresentou resultados similares entre as condições (Condição A = 8,4; Condição B = 8,7; Condição C = 8,7). Houve aumento significante no La no momento T3 da condição C comparado com as outras condições: (C = 7,29 mmol.L⁻¹; A = 6,60 mmol.L ⁻¹; B = 6,51 mmol.L⁻¹) (p < 0,0001). O VT na condição C (16.169,4 ± 2.562,5 kg) foi superior às condições A (13.222,2 ± 2.010,4 kg) e B (13.989,8 ± 2.223,4 kg) (p < 0,0001).
Conclusão:
Os resultados sugerem que somente o VT e a demanda metabólica foram mais afetados pela ordem dos exercícios.
... Although the analysis of muscular activity during the BP has been described extensively in the literature (13,19,20,24,29), research investigating the effects of PE during the BP is scarce. Only 2 studies have assessed muscle activity during the BP before and after PE: one study using 10 repetition maximum (RM) loads for the peck deck as a PE exercise (8) and the other using a 10RM load during the dumbbell fly exercise (2). In both cases, only one of the primary movers during the BP (the PM) was "exhausted," and the results of both studies showed that PE of the PM increased TB activity during a subsequent 10RM BP. ...
... Although these studies indicate that PE may not increase MU recruitment of the pre-exhausted muscle group, they do show that other muscle groups may need to produce more force to meet the demands of the subsequent exercise. As mentioned, the BP includes 3 main muscle groups, but the effect of PE has not been investigated in the TB or AD (2,8). Additionally, these experiments (5,23) used 10RM BP loads before and after PE, indicating that the studies may have been designed to primarily investigate the acute effects of PE on the possibility of increasing muscular hypertrophy. ...
... Therefore, the purpose of the present study was to investigate muscle activity during high-intensity BP (95% 1RM), before and after PE of the PM, TB, and AD to determine the effects of PE of the prime movers. Based on previous data showing that PE of the PM results in increased TB activity (2,8), it was hypothesized that PE of the AD and TB would result in increased activity of the PM, whereas PE of the PM would result in increased activity of the TB during a single high-intensity BP repetition (95% of 1RM). ...
Pre-exhaustion (PE) has been applied in resistance training to manipulate the order of performing two resistance exercises, a single joint exercise to momentary exhaustion, followed by a multi-joint movement which includes the same muscle group. This method ensures greater recruitment of muscles or muscle groups in the multi-joint exercise to further increase muscle strength and overcome strength plateaus. The purpose of the present study was to investigate muscle activity by electromyography during high-intensity (95% of 1 repetition maximum) bench press (BP), before and after PE of the pectoralis major (PM), anterior deltoid (AD) and triceps brachii (TB) muscles in order to determine the effects of PE of the prime movers. Eight healthy athletes, experienced in resistance training, participated in the study. There were four sessions of the experiment. Session 1 was aimed at determination of one repetition maximum during a flat BP. Session 2, 3 and 4 consisted of performing a BP after PE of the muscles studied by the incline dumbbell fly, front deltoid raise, and lying triceps extension exercise. Peak concentric TB activation following TB PE (mean ± SD, 147.76 ± 18.6%) was significantly greater by ANOVA (η2=0.82, F=5.45, p=0.004) compared to peak TB activation (114.77 ± 19.4%) before TB PE. The statistical analysis for PM and AD did not show any significant differences. Coaches should not expect the usefulness of PE protocol to elicit higher PM or AD activity or fatigue, but they can use it to increase TB activity before high intensity BP exercise.
... Generally, the training volume and load are important factors for strength and muscle mass gains especially in well-trained individuals (15,17). Thus, to maximize training volume and loading, most well-trained individuals perform exercises that target first the multi-joint larger muscle groups first followed by exercises that target single-joint small muscle group (11,32,33). Resistance training programs are composed primarily of multi-joint exercises due their close relation to sport and daily activities, which are comprised mainly of multi-joint movements. ...
... One advantage of the synergist training scheme (i.e., chest and triceps in one day and back and biceps on other day) is that the elbow flexors will have, at least, 48-72 h to recover before the next training session. However, this training routine may impair the subsequent elbow flexors performance because it has been reported that the number of repetitions of a specific exercise is reduced when it is performed later in a training session (11,(31)(32)(33). In contrast, during the nonsynergist training arrangement (i.e., back and triceps in one day and chest and biceps on another day) the session training volume of the biceps might be maximized. ...
... non-synergist muscles) on acute isolated single-joint exercise training performance, since the single-joint exercise order can affect muscle strength and activation (11,32,33).. Additionally, investigating this issue could help strength and conditioning professionals to better design training programs during strength training periodization. Our hypothesis is that there will be no differences in elbow flexor neuromuscular performance between the synergist and non-synergist split training routines. ...
The aim of this study was to evaluate the effects of synergist vs. non-synergist split resistance training routines on the acute neuromuscular performance of the elbow flexors in resistance trained men. Fifteen resistance trained men (age: 23.2 ± 4.0 years, height: 173.0 ± 0.08 cm, and body mass: 78.38 ± 9.31 kg) randomly performed three training routines separated by an interval of 7 days: 1) pull-pull exercises (synergist routine, SN), which included 6 sets of 10 maximum repetitions (RM) of a seated row exercise followed by 4 sets of 10RM of the preacher biceps curl exercise; 2) push-pull exercises (non-synergist routine, NS), which included 6 sets of 10RM of the bench press exercise followed by 4 sets of 10RM of the preacher biceps curl exercise; and 3) Control, which included 4 sets of 10RM of the preacher biceps curl exercise. Elbow flexors peak torque, total work and the amplitude of electromyography signal (EMG-RMS) were measured during the elbow flexor isokinetic exercise. Peak torque was 10.2 and 3.9% higher during Control condition when compared to the SN and NS conditions, respectively (p< 0.05). Peak torque was also 6.0% greater in the NS condition than the SN condition (p< 0.05). Moreover, total work was 5.1% greater in the NS condition than the SN condition. Additionally, EMG findings did not differ among conditions (p> 0.05). In conclusion, a push and pull non-synergist split routine is recommended to maximize elbow flexor training performance (i.e. lower acute loading effect) in trained subjects.
... In conclusion, the performance of the muscular groups carried at the end of the sessions was negative affected in relation to the number of repetitions independently of its size, while the total volume did not suffer influence from the different sequences. (5,8,11,12,13) . ...
... Entretanto, os mesmos autores também observaram reduções no número de repetições nos exercícios que finalizavam a sessão independente do tamanho dos grupamentos musculares envolvidos. Corroborando estes achados, novos estudos de efeito agudo (5,8,11,12) sugerem que, independentemente do tamanho dos grupamentos musculares envolvidos, a sessão de treinamento deva ser iniciada pelo exercício priorizado, pois o exercício realizado ao final da sessão apresenta uma acentuada redução no desempenho através do número de repetições. ...
... Através destes estudos (5,8,9,11,12,13) ...
... The scientific literature has focused on primarily two different exercise order sequences, which may be classified as either whole-body or specific muscle (Simao et al., 2012;Soares and Marchetti, 2013). A whole-body exercise order is comprised of several multi-and single-joint exercises sequentially (Belleza et al., 2009;Chaves et al., 2013;Monteiro et al., 2005;Romano et al., 2013;Silva et al., 2009;Simao et al., 2007;Spreuwenberg et al., 2006), while a specific exercise order involves performing one exercise after another for the same mucle group, such as a traditional sequence (TR) (Ratamess et al., 2009) or pre-exhaustion (PE) sequence (Augustsson et al., 2003;Brennecke et al., 2009;Gentil et al., 2007). The PE sequence involves working the same muscle or muscle group to the point of neuromuscular failure using a single-joint exercise immediately followed by a related multi-joint exercise while the TR sequence uses the reverse order (multi-joint prior to single-joint) (Augustsson et al., 2003;Brennecke et al., 2009;Gentil et al., 2007). ...
... A whole-body exercise order is comprised of several multi-and single-joint exercises sequentially (Belleza et al., 2009;Chaves et al., 2013;Monteiro et al., 2005;Romano et al., 2013;Silva et al., 2009;Simao et al., 2007;Spreuwenberg et al., 2006), while a specific exercise order involves performing one exercise after another for the same mucle group, such as a traditional sequence (TR) (Ratamess et al., 2009) or pre-exhaustion (PE) sequence (Augustsson et al., 2003;Brennecke et al., 2009;Gentil et al., 2007). The PE sequence involves working the same muscle or muscle group to the point of neuromuscular failure using a single-joint exercise immediately followed by a related multi-joint exercise while the TR sequence uses the reverse order (multi-joint prior to single-joint) (Augustsson et al., 2003;Brennecke et al., 2009;Gentil et al., 2007). The rationale for a PE sequence lies in increased motor unit recruitment during neuromuscular fatigue, resulting in greater muscle activation for subsequent multi-joint exercises. ...
... The rationale for a PE sequence lies in increased motor unit recruitment during neuromuscular fatigue, resulting in greater muscle activation for subsequent multi-joint exercises. However, Gentil et al. (2007) investigated the effects of a PE sequence on upperbody muscle activation during bench press exercise and reported that performing a pec deck exercise immediately ...
The purpose of this study was to measure the acute effects of pre-exhaustion vs. traditional exercise order on neuromuscular performance and sEMG in trained men. Fourteen young, healthy, resistance trained men (age: 25.5 ± 4.0 years, height: 174.9 ± 4.1 cm, and total body mass: 80.0 ± 11.1 kg) took part of this study. All tests were randomized and counterbalanced for all subjects and experimental conditions. Volunteers attended one session in the laboratory. First, they performed ten repetition maximum (10RM) tests for each exercise (bench press and triceps pushdown) separately. Secondly, they performed all three conditions at 10RM: pre-test (bench press and triceps pushdown, separately), pre-exhaustion (triceps pushdown+bench press, PE) and traditional (bench press+triceps pushdown, TR), and rested 30 minutes between conditions. Results showed that pre-test was significantly greater than PE (p = 0.031) but not different than TR, for total volume load lifted. There was a significant difference between the pre-test and the time-course of lactate measures (p = 0.07). For bench press muscle activity of the pectoralis major, the last repetition was significantly greater than the first repetition (pre-test: p = 0.006, PE: p = 0.016, and TR: p = 0.005). Also, for muscle activity of the triceps brachii, the last repetition was significantly greater than the first repetition (pre-test: p = 0.001, PE: p = 0.005, and TR: p = 0.006). For triceps pushdown, muscle activity of the triceps brachii, the last repetition was significantly greater than the first repetition (pre-test: p = 0.006, PE: p = 0.016, and TR: p = 0.005). For RPE, there were no significant differences between PE and TR (p = 0.15). Our results suggest that exercise order decreases repetitions performed, however, neuromuscular fatigue, lactate, and RPE are not impacted. The lack of difference in total volume load lifted between PE and TR might explain, at least in part, the similar metabolic and perceptual responses. Key pointsThe effects of different exercise order schemes (e.g. PE and TR) on muscle activity and strength performance indicated that similar responses were observed when comparing these schemes.Strength and conditioning coaches should consider these results when prescribing resistance training programs.The primary target (e.g. muscle group) of the training session should trained first, when fatigue level low, in order to maximize training outcomes.
... Protocols used in studies can significantly affect sEMG measurements, with particular regard to the pre-exhaustion and no-exhaustion methods [38]. Moreover, introducing pre-exhaustion exercise before the bench press may lead to an increased triceps brachii and decreased pectoralis major activity [49]. While such activities can both increase and decrease the activity of the muscles, multiple repetitions cause increased prime movers activity during the bench press exercise [25]. ...
... Taking this into consideration, we have limited the attempts in our procedure to determine the actual impact of the SS with minimum fatigue. Some authors suggest that fatigue can be a protective strategy to maintain muscle reserve and retrain muscle activity in case of muscle damage [49]. Furthermore, low fatigue resistance training seems to stimulate strength gains as much as high fatigue protocols while minimizing training discomfort [50]. ...
The aim of this study was to compare the muscle activity between the sling shot assisted (SS) and control (CONT) flat barbell bench press for selected external loads of 70%, 85%, 100% one-repetition maximum (1RM). Ten resistance-trained men participated in the study (age = 22.2 ± 1.9 years, body mass = 88.7 ± 11.2 kg, body height = 179.5 ± 4.1, 1RM in the bench press = 127.25 ± 25.86 kg, and strength training experience = 6 ± 2.5 years). Evaluation of peak muscle activity of the dominant body side was carried out using surface electromyography (sEMG) recorded for the triceps brachii, pectoralis major, and anterior deltoid during each attempt. The three-way repeated measure ANOVA revealed statistically significant main interaction for condition x muscle group (p < 0.01; η 2 = 0.569); load x muscle group (p < 0.01; η 2 = 0.709); and condition x load (p < 0.01; η 2 = 0.418). A main effect was also observed for condition (p < 0.01; η 2 = 0.968); load (p < 0.01; η 2 = 0.976); and muscle group (p < 0.01; η 2 = 0.977). The post hoc analysis for the main effect of the condition indicated statistically significant decrease in %MVIC for the SS compared to CONT condition (74.9 vs. 88.9%MVIC; p < 0.01; ES = 0.39). The results of this study showed that using the SS significantly affects the muscle activity pattern of the flat bench press and results in its acute decrease in comparison to an equal load under CONT conditions. The SS device may be an effective tool both in rehabilitation and strength training protocols by increasing stability with a reduction of muscular activity of the prime movers.
... Our results were in contrast with the Augustsson et al. 17 who observed a decrease in muscle electrical activity and a decrease in repetition performance when a multijoint exercise (leg press) was preceded by a single-joint exercise (leg extension). Gentil et al. 18 found no significant changes in total bench press repetitions when preceded by a single-joint exercise (peck-deck). In the current study, pre-fatiguing the triceps brachii appeared to affect subsequent bench press performance to the same extent, irrespective of the mode. ...
... Regarding the myoelectric activity, there were no significant differences between bench press modes for the PM, AD and TB. Gentil et al. 18 found no significant differences in myoelectric activity for the pectoralis major when the barbell bench press was preceded by a chest fly (peck-deck) or the reverse order. However, the authors reported an increase in the myoelectric activity of triceps brachii during the bench press exercise when it was preceded by the by the peck-deck. ...
Objective: The purpose of this study was to examine the effect of pre-fatiguing the triceps brachii on subsequent strength performance and myoelectric activity in the barbell, dumbbell, and Smith machine bench press. Method: Nineteen trained men participated of this study (27.9 ± 4.5 years; 1.72 ± 0.1 m; 80.3 ± 9.2 kg). Ten-repetition maximum loads were determined for the triceps extension as well as the barbell barbell, dumbbell and Smith machine bench press. Three experimental protocols were performed in a randomized design. All experimental protocols began with four sets of the triceps extension (performed with a high pulley) to repetition failure followed by four sets to repetition failure for one of three bench press modalities. Two minute-rest intervals were adopted between sets and exercises. Total repetitions (work), training volume and myoelectric activity of pectoralis major, anterior deltoid, biceps brachii, and triceps brachii were recorded during each bench press modality. Results: Significantly greater activity of the biceps brachii was observed during performance of the dumbbell bench press versus barbell and Smith machine bench press. No other significant differences were observed between protocols. Conclusion: Therefore, considering the training volume and myoelectric activity of the synergistic muscles, similar performance across bench press modalities can be expected when preceded by performance of a triceps extension.
... compound exercise) is performed for the same muscle group (e.g. leg extension until muscle failure followed by back squat) [58,59]. It is suggested that muscle fatigue induced by the single-joint exercise increases MU recruitment in the subsequent multi-joint exercise, optimizing/maximizing the increases in muscle strength and hypertrophy [58,59]. ...
... leg extension until muscle failure followed by back squat) [58,59]. It is suggested that muscle fatigue induced by the single-joint exercise increases MU recruitment in the subsequent multi-joint exercise, optimizing/maximizing the increases in muscle strength and hypertrophy [58,59]. ...
To optimize/maximize increases on muscle strength and mass in well resistance-trained individuals, the use of resistancetraining (RT) systems have been widely recommended by powerlifters, bodybuilders and coaches. These systems may be characterized as advanced techniques that manipulate specific RT variables emphasizing physiologic mechanisms. However, there is a lack of evidence on literature supporting the advantages of RT systems on muscle strength and mass increases compared with traditional RT performed with constant sets, repetitions and load. It is possible that these equivocal findings are associated with methodological limitations that preclude the correct interpretation of the results. Therefore, the purpose of the present review article was to critically analyze studies and draw conclusions on the effects of RT systems on muscle strength and mass enhancements. The evidence available so far does not allow the determination of wheter RT systems can optimize/maximize increases in muscle strength and mass when compared to traditional RT.
... This is typically done in an attempt to increase muscle activation in the prime movers of a multi-joint exercise. However, existing evidence on strength-trained individuals utilizing PE techniques ensuing greater training load, muscle activation, and metabolic stress is limited [14,15]. ...
... Regarding muscle activation, our findings demonstrated that the superset technique produced less clavicular head EMG amplitude than traditional strength training, and pre-exhaustion A and B sessions. Likewise, previous research showed decreases in EMG activity when one chest exercise is immediately followed by another [15]. The higher metabolic stress (relative to time), in the superset technique may attenuate neural drive to the muscles reducing muscle activation [27]. ...
This study investigated the effects of advanced training techniques (ATT) on muscular responses and if performing a second training session would negatively affect the training stimulus. Eleven strength-trained males performed a traditional strength training session (TST) and four different ATT: pre-exhaustion A (PE-A), pre-exhaustion B (PE-B), forced repetitions (FR), and super-set (SS). On day 1, SS produced lower volume load than TST, FR, and PE-B (16.0%, p=0.03; 14.9, p= 0.03 and 18.2%, p=0.01, respectively). On day 2, SS produced lower volumes than all the other ATT (9.73-18.5%, p=0.03). Additionally, subjects demonstrated lower perceived exertion on day 1 compared to day 2 (6.5 ± 0.4 AU vs. 8.7 ± 0.3 AU, p = 0.0001). For blood lactate concentration [La-] on days 1 and 2, [La-] after the tenth set was the highest compared to all other time points (baseline: 1.7 ± 0.2, fifth-set: 8.7 ± 1.0, tenth-set 9.7 ± 0.9, post-5 min: 8.7 ± 0.7 mmol·L 1 , p=0.0001). Acute muscle swelling was greater immediately and 30-min post compared to baseline (p=0.0001). On day 2, electromyography (EMG) amplitude on the clavicular head of the pectoralis major was lower for SS than TST, PEA , and PE-B (11.7%, p=0.01; 14.4%, p=0.009; 20.9%, p = 0.0003, respectively). Detrimental effects to the training stimulus were not observed when ATT (besides SS) are repeated. Strength trained individuals can sustain performance, compared to TST, when they are using ATT in an acute fashion. Although ATT have traditionally been used as a means to optimize metabolic stress, volume load, and neuromuscular responses, our data did not project differences in these variables compared to TST. However, it is important to note that different ATT might produce slight changes in volume load, muscle excitation, and fluid accumulation in strength-trained individuals from session to session.
... Previous studies (Brennecke et al., 2009;Gentil et al., 2007) have shown that exercise order may affect myoelectric activity for upper body movements in a pre-exhausted condition (isolated followed by compound exercise) versus the inverse sequence (prioritised). The results showed no alteration on the target musculature during the pre-exhausted condition. ...
... During the tests and retests, the body segments (head, shoulder girdle and hips) remained flat on the bench (Saeterbakken, van den Tillaar, & Fimland, 2011). In all phases of study, the cadence of movement execution was controlled by a metronome at a constant pace of 4 s per repetition (2 s for the concentric phase and 2 s for the eccentric phase) (Gentil et al., 2007). Two researchers assisted participants by lifting the barbell off the rack to stabilise the weight until participants had fully extended their arms (initial phase). ...
The purpose of this study was to investigate the influence of exercise order on volume load (VL) and myoelectric activation (EMG) during the bench press (BP), military press (MP) and close-grip bench press (CGBP) exercises executed with a barbell and Smith machine. Twelve men experienced in resistance training performed four different exercise sessions in randomised order. Each session consisted of four sets of a given exercise order: O1 = CGBP + MP + BP with barbell; O2 = inverse O1 with barbell, O3 = same O1 with Smith Machine; O4 = same O2 with Smith machine. EMG was assessed for the Clavicular head pectoralis major (PMC), anterior deltoid (AD), triceps brachii long head (TBLH) and biceps brachii (BB). Results showed that VL in BP was affected by exercise order, independent of the mode (p < 0.05). However, the CGBP showed higher VL in O1. Moreover, when the BP was positioned last in the sequence (O1 and O3), myoelectric activity was higher for PMC, AD and TBLH (p < 0.05). Findings were similar in the CGBP (PMC and TBLH), but for the AD (Smith machine > barbell, p < 0.05). Therefore, it appears that the order and modes of exercises influence both volume load and myoelectric activation patterns during multiple set of resistance training.
... The PE system is often used to increase pectoralis major activity during bench press performance. Gentil et al. (8) compared the neuromuscular activity of the pectoralis major, anterior deltoid, and triceps brachii during performance of the pec deck and bench press in 2 conditions: pec deck performed before the bench press (PE) and the inverse order. Results showed similar muscular activation in the pectoralis major and anterior deltoid regardless of condition, but an increase of 33% in triceps activation was noted during the MJ exercise when performed after the pec deck. ...
... However, the use of reverse PE may be disadvantageous for muscular adaptations, because of reductions in training volume, mainly for the target muscle. Although research is limited on the topic, the PE system may favor performing a greater volume compared with the inverse order (5,8,19), whereas reverse PE seems to impair total training volume, especially for the target muscle (30,31,35). ...
The pre-exhaustion (PE) system in resistance training is largely used by athletes and practitioners with the goal of enhancing muscular adaptations. PE consists of performing a single-joint exercise prior to a multiple-joint exercise in an effort to increase the overload (muscle activation and/or training volume) in a given muscle. Different PE approaches have been investigated in research; this review discusses the relevant literature regarding the efficacy of PE for potentiating overload and muscle hypertrophy. In general, PE does not alter the neuromuscular activity of the target muscle in multi-joint exercise, but it does allow for a greater training volume.
... Recently, some studies (13,14,16) have observed that performing either large or small muscle group exercises at the end of an exercise sequence resulted in significantly fewer repetitions compared with when the same exercises were performed early in an exercise sequence. With results quite similar to these studies in relation to the number of repetitions, Gentil et al. (5) recommended that exercises needing maximal adaptation be placed at the beginning of an exercise session (5). Bellezza et al. (2) suggested that small to large exercise order may have beneficial physiological and psychological outcomes and potentially influence exercise adherence. ...
... Recently, some studies (13,14,16) have observed that performing either large or small muscle group exercises at the end of an exercise sequence resulted in significantly fewer repetitions compared with when the same exercises were performed early in an exercise sequence. With results quite similar to these studies in relation to the number of repetitions, Gentil et al. (5) recommended that exercises needing maximal adaptation be placed at the beginning of an exercise session (5). Bellezza et al. (2) suggested that small to large exercise order may have beneficial physiological and psychological outcomes and potentially influence exercise adherence. ...
... Em seu mais recente position stand sobre treinamento de força (10), o Colégio Americano de Medicina do Esporte recomenda que a ordem de exercícios em uma sessão seja sempre do maior para o menor grupo muscular, ou então iniciar por exercícios multi--articulares, e em seguida realizar os uni-articulares, seja para individuos inciantes, treinados ou avançados. A premissa para tal recomendação é de que os exercícios realizados no final da sessão de treinamento sofrem queda no número de repetições máximas para uma determinada carga, e esta redução em exercícios para grandes grupos musculares prejudica o trabalho total da sessão (11), porém a variação da ordem dos exercícios supino reto e peck deck parece não afetar o número de repetições e trabalho total dos dois exercícios (12). ...
... Estes resultados demonstram que exercícios multi-articulares, mais complexos, ou com maior massa muscular não devem necessariamente ser realizados com prioridade em uma sessão de treinamento, como verificado por Gentil et al. (12). Na verdade, os exercícios executados no início da sessão de treinamento são aqueles em que se realiza o maior número de repetições, e que levam a maiores ganhos de força em longo prazo Dias et al. (14). ...
RESUMO O objetivo deste estudo foi investigar a influência da ordem dos exercícios no número de repetições, trabalho total (séries X Kg X repetições) e tempo de tensão em quatro séries dos exercícios Leg Press (LP) e Rosca Direta (RD). Foram selecionados seis indivíduos do sexo masculino, fisicamente ativos, com idade 27,0 ± 3,4 anos, massa corporal de 81,2 ± 8,2 Kg e altura 181,2 ± 6,3 cm. Na primeira sessão de treino foi realizado o teste de uma repetição máxima (1RM) no LP e RD. Nas sessões seguintes foram realizadas duas ordens de exercícios (LP/RD e RD/LP) de maneira aleatória, separadas por 48 horas. Em cada sessão realizou--se quatro séries máximas dos exercícios a 75% de 1RM, com um minuto de intervalo entre séries. Foram somadas as repetições de cada exercício, o tempo de tensão e o trabalho total nas quatro séries para cada ordem. Para a analise estatística foi utilizado o teste t de student com nível de significância p<0,05, para determinar a diferença entre as ordens de exercícios. Para o exercício LP não houve diferença estatística em nenhum dos parâmetros avaliados. No entanto, o número de repetições e o trabalho total foram significativamente maiores para o exercício RD quando realizado em primeiro lugar da sessão. Sendo assim, a ordem de execução dos exercícios em uma sessão pode afetar os exercícios de maneira diferente. Palavras--chave: Ordem de exercícios, treinamento resistido, fadiga. ABSTRACT The aim of this study was to investigate the influence of exercise order the number of repetitions, total work (sets x reps x kg) and time of tension in four series of leg press (LP) and biceps curl (BC). Six physically active men, aged 27.0 ± 3.4 years, body mass 81.2 ± 8.2 kg and height 181.2 ± 6.3 cm participated in the study. In the first training session was performed one repetition maximum (1RM) test for LP and BC. In the following sessions were performed two exercise tests (LP / BC and BC / LP) in a random order, separated by 48 hours. In each session was completed four sets of maximal exercise at 75% of 1RM, with one minute rest interval between sets. For each exercise order, were evaluated the total repetitions, the total time of stress and total work for each exercise. Student's t test was used to determine the difference between the exercise orders, with significance level p<0.05. No statistical difference was observed for LP exercise. However, number of repetitions and total work was significantly higher for BC exercise when performed initially in the session. Therefore, the execution order of the exercises in one session can affect the exercises in differently manner.
... Current guidelines for resistance-exercise program design recommend that large muscle group exercises generally be performed first in a training session This exercise order recommendation has been supported by studies that found greater strength gains (Dias et al. 2010;Simao et al. 2010; Spineti et al. 2010) and hypertrophy ; Spineti et al. 2010) in muscles that were trained at the beginning, rather than at the end, of a session during a long-term training program. Furthermore, studies examining the effect of exercise order (i.e., either large or small muscle group exercises performed first in a training session) on repetition performance demonstrated significantly greater total repetitions (across all sets) for the same exercise when large muscle group exercises were performed first than when they were performed last in a sequence (Bellezza et al. 2009;Farinatti et al. 2009;Gentil et al. 2007;Miranda et al. 2010;Sforzo and Touey 1996;Simao et al. 2005Simao et al. , 2007Spreuwenberg et al.2006). Thus, performing large muscle group exercises first in a session results in a larger total volume (load × repetitions) completed; however, whether the exercise order effect on volume translates into acute differences in physiological responses, including serum creatine kinase (CK) after a session, has not yet been elucidated. ...
... With respect to BC in Seq A, when it was executed, three exercises for the same body part had already been done before, and this may have caused fatigue in the upper limbs and evoked a higher RPE. Moreover, in some aspects these results corroborate previous studies (Gentil et al., 2007;Simao et al., 2005;Simao et al., 2007) as the number of repetitions per exercise performed later was fewer than when done earlier in the session. ...
Aim : The purpose of this study was to examine acute muscle damage after different sequences of an upper-body resistance exercise session. Methods : Twelve untrained men completed two sessions (three sets; 80% one repetition maximum; two min passive rest between sets) of the same exercises in opposite sequences (larger to smaller vs. smaller to larger muscle group exercises). For each session, serum creatine kinase (CK) concentrations were measured before exercise (pre) and 24, 48 hours after each sequence (24P, 48P). Results: Within sequence (larger to smaller muscle-group exercises), significant differences in CK concentrations were demonstrated between most time points (P
... The combination of hip and knee extension is one of the most important actions in sports activities, specifically in many jumping gestures (high jump, long jump, basketball hooping, jumping to block and cut in volleyball, running and in lifting weights [1] The muscle action in the "Leg Press" is very similar to that of "Squats". The only difference observed is that the erector spines do not participate in the actions because they are totally isolated throughout the movement [2,3]. ...
... speed (Sakamoto & Sinclair, 2012), pre-exhaustion (Gentil et al., 2007;Golas et al., 2017), changes in stability requirements (Moras et al., 2010) and mental concentration focus (J. Calatayud et al., 2016Calatayud et al., , 2018 but not following interventions based on variable range-ofmotion training (Clark et al., 2011) or elastic band push-up training (Calatayud et al., 2015). ...
Targeted muscle strengthening might improve performance or help overcome training stagnation; therefore, the aim of the present study was to investigate changes in muscle activity patterns before and after six weeks of targeted resistance training. Twenty-seven resistance-trained men were divided into three groups according to their prime mover activity, as measured by surface electromyography during a bench press (BP). Each group underwent a six-week block of targeted exercises for one of the following muscles: anterior deltoid (AD), pectoralis major (PM) or triceps brachii (TB). ANOVA showed that each group increased their 1 repetition maximum (1RM) (p < 0.05) and the activity of the exercised muscle group during an isometric bench press (p < 0.01) and during a dynamic bench press (p < 0.01) at 85% of the 1RM. During the isometric BP, the TB training group had an increase in TB activity in comparison to the other groups. Targeted muscle training is a useful method for muscle activity increase and increasing the maximum strength in complex exercise, when applied in activity-deficient muscle groups. Strengthening the TB elicits changes in all prime movers and results in TB activity domination during a bench press.
... Provavelmente, esta diferença foi provocada pelas questões metabólicas envolvidas na atividade muscular do múculo peitoral, somadas às questões neurais (ESCAMILLA et al., 2009). Estes dados sugerem que, com esta combinação de exercícios, houve uma depressão das capacidades funcionais do sistema nervoso central e das reservas de glicogênio intramusculares (GENTIL et al., 2007). Simão et al (2005) afirmam como hipótese inicial, que a exaustão de um músculo com ação sinérgica, promoveria redução da capacidade funcional durante a realização de exercícios multiarticulares. ...
O objetivo deste estudo foi verificar a magnitude da realização do tríceps na polia no estresse funcional no supino reto. A amostra foi composta por 10 indivíduos, do sexo masculino, com idade de 24,9±3,17 anos, massa corporal de 78,9±11,48 kg e estatura de 1,79±0,05 cm. Os procedimentos consistiram na realização do exercício supino reto. Em outro momento a realização do supino reto imediatamente após a realização do tríceps na polia. Os resultados revelaram que o estresse funcional do tríceps braquial provocado pela execução do tríceps na polia subsequente à execução do supino reto foi de 10.06% na 1ª série (p<0,05), no total de 3 séries. Conclui-se que a execução do exercício de tríceps na polia precedido ao exercício de supino resultou no estresse funcional somente na 1ª série e, que a presença da fadiga do músculo peitoral apresentada nas séries subsequentes não impactou no aspecto funcional do exercício de supino.
... Exercise order is among the main methodological variables of a training program 1, 12 . In agreement with ACSM 13 , this variable has great appeal in exercise prescriptions and has been researched by several investigations [14][15][16][17][18][19][20][21][22][23][24][25][26] . However, no study has examined the effects of the order of the muscles stretching exercises on the cardiovascular system. ...
The present study examined the acute effects of static stretching (SS) exercise order on cardiac responses. Seventeen individuals were submitted to two experimental SS session: Order “A” (larger to small muscles groups) and Order “B” (small to larger muscles groups). Heart rate (HR), systolic (SBP) and diastolic blood pressure (DBP), rate-pressure product (RPP) oxygen saturation (SpO2), and heart rate variability (HRV) were measured at rest, midpoint of the session, immediately after the session, and in 5, 10, and 20 minutes after. SS increased HR and RPP in both orders, while reducing the rMSSD index and SpO2. In the order “A”, the SBP and DBP increased at the midpoint of the session. In the order “B”, the SBP and DBP increased only immediately after the end of the session. DBP and RPP significantly higher in order “A” compared to order “B” in the midpoint of the session. It was also demonstrated higher values of DBP and minor mean R-R intervals in order “B” at 10 min-post session. SS increased cardiac overload in both performed orders. The overload generated by the SS of the larger muscles groups was greater when compared to the smaller muscles groups, suggesting that the exercise order interferes in cardiac overload.
... The order of exercises is crucial when designing resistance exercise programs (Fleck et al., 2004). It has been established that manipulating exercise order directly affects acute repetition performance (Gentil et al., 2007;Miranda et al., 2010;Sforzo and Touey, 1996;Silva et al., 2009;Spreuwenberg et al., 2006) and strength adaptations (Dias et al., 2010), independently of other prescriptive variables. Guidelines from the American College of Sports and Medicine (ACSM, 2009) indicate that in general, large muscle groups should be trained before small muscle groups, as well as multi-joint exercises should be performed before single-joint ones within a training session. ...
The purpose of this study was to examine the acute effects of multi-to single-joint or the reverse exercise order on repetition performance and perceived exertion for the pectoralis major. Fourteen trained men (24.05 ± 4.17 yrs, 78.85 ± 3.51 kg, 175.42 ± 4.01 cm) underwent two different training sequences (SEQ1 and SEQ2). In SEQ1, all subjects performed 5 sets for maximal repetitions, with a 2-min rest interval, of the bench press followed by the machine chest fly with 10 repetitions maximum load. In SEQ2, the same procedures were repeated, but with the reverse order. The t-test did not show any differences (p = 0.140) in total workout repetitions between SEQ1 (62.22 ± 11.00 repetitions) and SEQ2 (55.40 ± 8.51 repetitions). Conversely, the total repetition number for the bench press exercise was significantly greater (p = 0.001) following SEQ1 (34.36 ± 4.68 repetitions) compared to SEQ2 (25.85 ± 6.73 repetitions). In contrast, the total repetition number for the machine chest fly exercise following SEQ2 was significantly greater (p = 0.001) (33.50 + 4.11 repetitions) compared to SEQ1 (27.85 ± 6.52 repetitions). Despite no significant differences found for the rating of perceived exertion (RPE) values between SEQ1 and SEQ2 for the barbell bench press in all sets (p ≥ 0.083), significantly higher RPE values for the machine chest fly were observed over the first three sets following SEQ1 compared to SEQ2 (p < 0.01). In conclusion, the total workout repetitions were not significantly different when performing the traditional multi-to single-joint or the reverse exercise order when training the pectoralis major muscle.
... Investigadores brasileiros compararam estes dois métodos de treino em homens trei-nados e não encontraram diferenças significativas, nos ganhos de força e de massa muscular, nos grupos musculares do tronco e dos braços. 43 Porém, quando comparados estes dois métodos nos grupos musculares das pernas e dos glúteos, fazer a pré-exaustão pode ser desvantajosa, porque pode comprometer a performance, bem como diminuir a força e a ativação muscular, durante a realização de exercícios multiarticulares. 44 Para quem procura aumentar a carga num exercício ou está focado em aumentar a capacidade física, existe algum interesse na ordem dos exercícios. ...
... Nesse sentido, outra variável importante é a ordem dos exercícios. A organização dos exercícios em uma sessão de treinamento é relevante para a otimização dos objetivos do TR e pode influenciar também a eficiência e a segurança do programa proposto (Gentil et al., 2007). Dentre as diferentes possibilidades de ordem dos exercícios, há as ordens multiarticular-monoarticular e monoarticularmultiarticular. ...
... During the tests and retests, the body segments (head, shoulder girdle, and hips) remained flat on the bench (19). Because different speeds of movement execution can influence the myoelectric activity, a metronome controlled the movement at a constant pace of 4 seconds per repetition (2 seconds for the concentric phase and 2 seconds for the eccentric phase) (9). Two researchers assisted subjects by lifting the barbell or dumbbells and stabilizing the weight until subjects had fully extended their arms (initial phase). ...
... Finally, the isometric low-load core strength exercise was only conducted for 30 s, not until exhaustion, which could influence the results (Tong et al., 2014). Previous studies that investigated neuromuscular fatigue due to exhaustion during strength training showed conflicting results varying from increased muscle activation (Brennecke et al., 2009;Gentil et al., 2007), no difference (Lindström et al., 2006), to decreased muscle activation during a set (Gerdle et al., 2000). However, to recruit type II muscle fibers which have the greatest potential to improve strength and muscle hypertrophy, the movement has to be performed very rapidly or to exhaustion (ACSM, 2009). ...
The purpose of this study was to compare core muscle activation during a prone bridge (plank) until failure and 6-RM back squats. Twelve resistance-trained males (age 23.5 ± 2.6 years, body mass 87.8 ± 21.3 kg, body height 1.81 ± 0.08 m) participated in this study. Total exercise time and EMG activity of the rectus abdominis, external abdominal oblique and erector spinae were measured during 6-RM back squats and a prone bridge with a weight of 20% of participants’ body mass on their lower back. The main findings showed non-significant differences between the exercises in the rectus abdominis or external oblique, but greater erector spinae activation in squatting. Furthermore, in contrast to the prone bridge, the erector spinae and rectus abdominis demonstrated increasing muscle activation throughout the repetitions while squatting, whereas the prone bride demonstrated increasing external oblique activation between the beginning and the middle of the set. It was concluded that since squatting resulted in greater erector spine activation, but similar rectus abdominis and oblique external activation as the prone bridge, high-intensity squats rather than isometric low intensity core exercises for athletes would be recommended.
... Movement is a coordinated response to the actions of the sensory and motor nervous systems. An EMG measurement shows the action potential generated in the recruited motor units of the muscle examined [23]. As the resistance increases in a particular movement, a concomitant rise in the amplitude of the electromyographic signal occurs [24]. ...
Background: The bench press (BP) is a complex exercise demanding high neuromuscular
activity. Therefore, the main objective of this study was to identify the patterns of muscular activity of
the prime movers on both sides of an elite powerlifter. Methods: AWorld Champion (RAWPR 320 kg)
participated in the study (age: 34 years; body mass: 103 kg; body height 1.72 m; one-repetition
maximum (1 RM) flat bench press: 220 kg). The subject performed one repetition of the flat bench
press with: 70% 1 RM (150 kg) and 90% 1 RM (200 kg) in tempos: 2 s eccentric and 1 s concentric
phase; 6 s eccentric and 1 s concentric phase). The activity was recorded for: pectoralis major, anterior
deltoid, and triceps brachii (lateral and long head). Results: The total sum of peak muscle activity for
the four analyzed muscles during both phases of the BP with the different loads and tempos was
significantly different, and greater on the right side of the body. Conclusions: The use of lighter loads
activate muscle groups in a different activation level, allowing for a greater muscle control. Lifting
submaximal and maximal loads causes an activation of most motor units involved in the movement.
Experienced athletes have a stabilized neuromuscular pattern for lifting which has different bilateral
activity contribution.
... Atualmente, o treinamento de força (TF) vem sendo recomendado como parte integrante nos programas de exercícios físicos quando os objetivos são para os ganhos de força, hipertrofia e resistência muscular 1 Gentil et al. 4 , recomendam que para otimizar o desempenho em um determinado exercício, este, deve ser inserido primeiramente na sessão de treinamento. ...
O objetivo do presente estudo foi o de comparar a influencia de diferentes ordenacoes de exercicios e do tempo de intervalo de descanso entre as series sobre o desempenho de repeticoes e volume de total de trabalho (VTT) em sessoes de resistencia muscular localizada (RML). Doze homens treinados (25,6 ± 4,5 anos) foram submetidos a quatro sessoes de treinamento. Todas as sessoes consistiam de realizar tres series com carga de 15 repeticoes maximas (15RM) para duas diferentes sequencias de exercicios (SEQA e SEQB) com dois diferentes intervalos de descanso (40 e 90 segundos). Para a SEQA-40 e SEQA-90 os exercicios foram: supino reto (SUP), puxador alto (PUX), remada sentada (REM), remada alta (RAL), rosca triceps (RT) e rosca biceps (RB). Para a SEQB-40 e SEQB-90 a sequencia de exercicios foi inversa: RB, RT, RAL, REM, PUX, SUP. Os resultados demonstraram que a variavel ordem dos exercicios afeta negativamente os exercicios que sao realizados por ultimo nas sessoes de treinamento. Os exercicios SUP e PUX apresentaram menores volumes de treinamento quando realizados na SEQB-40 e SEQB-90. Ja os exercicios RT, RB e RAL a media do numero de repeticoes foi menor nas SEQA-40 e SEQA-90. Quanto ao intervalo de descanso nao foram observadas diferencas estatisticas. Estes resultados sugerem que a variavel ordem dos exercicios afeta o numero de repeticoes e o VTT em sessoes de treinamento voltadas para RML independentemente do intervalo de descanso. Em termos praticos, se o objetivo e a aquisicao de RML de algum grupamento muscular especifico, este deve ser inserido primeiramente nas sessoes de treinamento.
... In the Ogasawara et al. study the participants apparently did not train to muscle failure, which occurred in the present study. Previous studies reported that muscle recruitment may change due to fatigue, with a decrease in the activation of some muscles and an increase in others [24][25][26] . ...
Introduction:
The present study evaluated and compared the recovery of pectoralis major (PM) and triceps brachii (TB) muscles of trained men after bench press exercise.
Methods:
Eighteen volunteers performed eight sets of bench press exercise to momentary muscle failure and were evaluated for TB and PM peak torque and total work on an isokinetic dynamometer.
Results:
PM peak torque and total work remained lower than baseline for 72 and 96 hours, respectively. TB peak torque was only different from baseline immediately post training, while total work was significantly lower than baseline immediately and 48 hours after training. Normalized peak torque values were only different between TB and PM at 48 hours post training.
Discussion:
Considering the small and nonsignificant difference between the recovery of TB and PM muscles, the results suggest that bench press exercise may promote a similar stress on these muscles. This article is protected by copyright. All rights reserved.
... During the tests and retests, the body segments (head, shoulder girdle, and hips) remained flat on the bench (19). Because different speeds of movement execution can influence the myoelectric activity, a metronome controlled the movement at a constant pace of 4 seconds per repetition (2 seconds for the concentric phase and 2 seconds for the eccentric phase) (9). Two researchers assisted subjects by lifting the barbell or dumbbells and stabilizing the weight until subjects had fully extended their arms (initial phase). ...
Farias, DdA, Willardson, JM, Paz, GA, Bezerra, EdS, and Miranda, H. Maximal strength performance and muscle activation for the bench press and triceps extension exercises adopting dumbbell, barbell and machine modalities over multiple sets. J Strength Cond Res 31(7): 1879-1887, 2017-The purpose of this study was to investigate muscle activation, total repetitions, and training volume for 3 bench press (BP) exercise modes (Smith machine [SMBP], barbell [BBP], and dumbbell [DBP]) that were followed by a triceps extension (TE) exercise. Nineteen trained men performed 3 testing protocols in random order, which included: (P1) SMBP + TE; (P2) BBP + TE; and (P3) DBP + TE. Each protocol involved 4 sets with a 10-repetition maximum (RM) load, immediately followed by a TE exercise that was also performed for 4 sets with a 10RM load. A 2-minute rest interval was adopted between sets and exercises. Surface electromyographic activity was assessed for the pectoralis major (PM), anterior deltoid (AD), biceps brachii (BB), and triceps brachii (TB). The results indicated that significantly higher total repetitions were achieved for the DBP (31.2 ± 3.2) vs. the BBP (27.8 ± 4.8). For the TE, significantly greater volume was achieved when this exercise was performed after the BBP (1,204.4 ± 249.4 kg) and DBP (1,216.8 ± 287.5 kg) vs. the SMBP (1,097.5 ± 193 kg). The DBP elicited significantly greater PM activity vs. the BBP. The SMBP elicited significantly greater AD activity vs. the BBP and DBP. During the different BP modes, the SMBP and BBP elicited significantly greater TB activity vs. the DBP. However, the DBP elicited significantly greater BB activity vs. the SMBP and BBP, respectively. During the succeeding TE exercise, significantly greater activity of the TB was observed when this exercise was performed after the BBP vs. the SMBP and DBP. Therefore, it seems that the variation in BP modes does influence both repetition performance and muscle activation patterns during the TE when these exercises are performed in succession.
... . Logo, ao final de uma sessão de treinamento a queda no desempenho, comparado ao do início, seria algo esperado6,[22][23][24][25][26][27][28][29][30][31][32] .Neste contexto, seria esperado, também, diferença na PSE, refletida nas SEQ dos TS, haja visto que o número de repetições em um determinado exercício 33 , e por conseguinte, a PSE 14,34-36 , são dependentes da sobrecarga utilizada, porém, com exceção da PSE no exercício A realizado no final da SEQ, não observamos diferenças entre as SEQ, corroborando outros estudos23,28,31 . ...
The aim of this study was to analyze the effect of manipulation of the tri-set training system on the human performance. Six trained men (23.00 ± 4,24 years; 17.37 ± 1.39 % body fat) underwent four experimental sessions, in a balanced and randomized. A higther number of repetitions were observed only in SEQQB (p<0.038). However, when considered in isolation exercises showed significant differences between the sequences, with superior values in exercises bench press in SEQPA (p<0.001); flat dumbbell flys in SEQPB (p<0.009); squat in SEQQA (p<0.001); dead lift and leg extension in SEQQB (p<0.027 and p<0.002, respectively). The rate of perceived effort (CR-Borg-10) showed a significant difference only in SEQQB (p<0.026). The results suggest that in the tri-sets, with the involving of upper and lower limbs, the higher number of repetitions occur when the exercise, single or multiple-joint, is performed at the beginning of each sequences.
... Atualmente, o treinamento de força (TF) vem sendo recomendado como parte integrante nos programas de exercícios físicos quando os objetivos são para os ganhos de força, hipertrofia e resistência muscular 1 Gentil et al. 4 , recomendam que para otimizar o desempenho em um determinado exercício, este, deve ser inserido primeiramente na sessão de treinamento. ...
RESUMO: O objetivo do presente estudo foi o de comparar a influência de diferentes ordenações de exercícios e do tempo de intervalo de descanso entre as séries sobre o desempenho de repetições e volume total de trabalho (VTT) em sessões de treinamento de força (TF) voltadas para a resistência muscular localizada (RML). Doze homens treinados (25,6 ± 4,5 anos; 173,8 ± 8,1 cm; 77,6 ± 8,3 kg; 25,4 ± 2,4 Kg.m-2) foram submetidos a quatro sessões de TF. Todas as sessões consistiam de realizar três séries de 15 repetições máximas (15RM) para duas diferentes sequências de exercícios (SEQA e SEQB) com dois diferentes intervalos de descanso entre séries e exercícios (40 e 90 segundos). Para a SEQA-40 e SEQA-90 os exercícios foram: supino reto (SUP), puxador alto (PUX), remada sentada (REM), remada alta (RAL), rosca tríceps (RT) e rosca bíceps (RB). Para a SEQB-40 e SEQB-90 a sequência de exercícios foi inversa: RB, RT, RAL, REM, PUX, SUP. Os resultados demonstraram que a variável ordem dos exercícios afeta negativamente os exercícios que são realizados por último nas sessões de treinamento. Os exercícios SUP e PUX apresentaram menores volumes de treinamento quando realizados na SEQB-40 e SEQB-90. Já os exercícios RT, RB e RAL a média do número de repetições foi menor nas SEQA-40 e SEQA-90. Quanto ao intervalo de descanso não foram observadas diferenças estatísticas. Estes resultados sugerem que a variável ordem dos exercícios afeta o número de repetições e o VTT em sessões de TF, independentemente do intervalo de descanso. Em termos práticos, se o objetivo é a manutenção do volume de treinamento de algum grupamento muscular específico, este deve ser inserido primeiramente nas sessões de treinamento. Palavras-chave: Treinamento de Resistência; Desempenho; Fadiga; Volume; Intervalo. CARDOZO, D; LEMOS, S; SIMÃO, R. Influência da ordem dos exercícios e do tempo de intervalo de descanso entre séries no desempenho do número de repetições no treinamento para resistência muscular. R. bras. Ci. e Mov 2016;24(2):154-161. ABSTRACT: The aim of this study was to compare the influence of different exercise orders and rest interval between sets on number of repetitions and total work (WT) in strength training sessions (ST) aimed at the local muscular endurance (LME). Twelve trained men (25.6 ± 4.5 years; 173.8 ± 8.1 cm, 77.6 ± 8.3 kg; 25.4 ± 2.4 Kg.m-2) underwent four ST sessions. All sessions consisted of performing three sets of 15 repetition maximum (15RM) to two different sequences of exercises (SEQA and SEQB) with two different rest intervals between sets and exercises (40 and 90 seconds). For SEQA-40 and SEQA-90 exercises were: bench press (BP), lat pulldown (LP), seated row (SR), upright row (UPR), triceps extension (TE) and biceps curl (BC). For SEQB-40 and SEQB-90 the order was reversed: BC, TE, UPR, SR, LP, BP. The results showed that the variable exercise order negatively affects the exercises that are performed last in the ST. The BP and LP exercises had lower training volumes when performed in SEQB-40 and SEQB-90. Already BC exercises, TE and UPR average number of repetitions was lower in SEQA-40 and SEQA-90. No differences were observed for the rest interval. These results suggest that the exercise order affects the number of repetitions and the WT in ST sessions, regardless of the rest interval. In practical terms, if the goal is to maintain the volume of training a particular muscle group, this must be inserted in the first training sessions.
... Previous studies indicate that REO affects total repetitions and thus the volume is greater when an exercise is placed at the beginning of an RT session (4). In untrained subjects, greater strength increases were reported for the first exercise of a given RE sequence (5)(6)(7). Results of the previous studies emphasize on placing important training exercises at the beginning of a training session sequence to meet individual needs (8)(9)(10). Strength and power during multiple joint exercises may be reduced when performed after several other exercises in an RE session (5). ...
Background: Exercise order affects repetition performance and acute hormonal responses to resistance training (RT) programs.
Objectives: The purpose of this study was to compare the acute effects of two different resistance exercise orders (REO) on number of repetitions and serum Insulin-like Growth Factor-1 (IGF-1), testosterone and cortisol levels in normal-weight and obese men.
Materials and Methods: 25 untrained college-aged men were assigned to either obese (n = 11) or normal-weight (n = 15) groups. Subjects performed two REO protocols in 2 exercise groups. In the first group subjects began with large-muscle group and progressed to small-muscle group (Protocol A), while in the other group subjects performed the same exercise but in reverse sequence (Protocol B). Each activity was performed in 3 consecutive sets of 10 repetitions maximum to near fatigue.
Results: REOs did not affect number of repetitions in none of the groups. The average rating of perceived exertion was higher for protocol B in both groups. IGF-1 and testosterone increased immediately post exercise for both protocols and in both groups, however immediately post exercise increase in IGF-1 and testosterone were lower in obese group. Cortisol response to REO was weaker in obese group.
Conclusions: Performing large muscle group exercises first in RE training and progressing to small muscle group produced greater anabolic hormonal response relative to reverse sequence in normal-weight young adult men. Anabolic hormonal response to REOs was blunted in the obese group.
Keywords: Acute Exercise; Hormone Responses in Exercise; Strength Training; Obese
Pre-exhaustion (PE) is a popular resistance training strategy that involves performing a single-joint exercise followed by a multi-joint exercise with minimal recovery between the transition. This approach is widely used by bodybuilding athletes and resistance training (RT) enthusiasts with the aim of enhancing muscle strength and hypertrophy. The present paper aimed to provide a narrative review as to the effects of the PE method on different acute and chronic outcomes, and discuss relevant practical applications. When considering the body of literature as a whole, we conclude that current evidence does not support a benefit to the PE method compared to traditional RT models regarding chronic improvements in strength, hypertrophy and body composition. However, the heterogeneous study designs confound the ability to draw strong conclusions on the topic. Further investigations are warranted with strict control of study variables to better elucidate what, if any, benefits may be obtained by the PE method.
International Journal of Exercise Science 15(3): 507-525, 2022. Pre-exhaustion (PE) is a popular resistance training strategy that involves performing a single-joint exercise followed by a multi-joint exercise with minimal recovery between the transition. This approach is widely used by bodybuilding athletes and resistance training (RT) enthusiasts with the aim of enhancing muscle strength and hypertrophy. The present paper aimed to provide a narrative review as to the effects of the PE method on different acute and chronic outcomes, and discuss relevant practical applications. When considering the body of literature as a whole, we conclude that current evidence does not support a benefit to the PE method compared to traditional RT models regarding chronic improvements in strength, hypertrophy and body composition. However, the heterogeneous study designs confound the ability to draw strong conclusions on the topic. Further investigations are warranted with strict control of study variables to better elucidate what, if any, benefits may be obtained by the PE method.
Aim: To study the peculiarity of electromyography signal characteristics alternation using different sEMG parameters during repetitive voluntary isometric fatiguing contraction in adolescent boys.
Materials and methods. 12 subjects with height 148.75 ± 10 cm; Mass 38.9 ± 7.9 kg; age – 12 to 14 years were recruited. The sEMG signal alteration of external oblique, rectus abdominis, erector spinae muscles during a fatiguing plank were analyzed. A separate one-way repeated measures ANOVA was used to test the statistical significance of task time and electromyography parameters of the global core muscle in the pre-, during- and post-fatigue plank test. One-way Friedman ANOVA was applied for Shapiro-Wilk p < 0.05. The Pearson product-moment correlation coefficient with bivariate linear regressions analysis was performed between the pre-pre fatigue and post-post fatigue amplitude mean and standard deviation values. The Spearman correlation coefficient between amplitude and endurance time both in the pre- and post-fatigue state was conducted.
Results. The mean value of rectified amplitude increased (p < 0.05) for all muscles, the standard deviation of amplitude and total spectral power increased significantly (p < 0.05) for all muscles except the erector spinae muscle (p > 0.05). The power at normalized low frequency significantly changed (p = 0.05) in the erector spinae muscle. A significant change in normalized low frequency for agonist/synergist (p = 0.02) and agonist/antagonist muscles (p = 0.05) was observed. The average amplitude value had a significant positive and linear relationship with the amplitude variability both in the pre- to post-fatigue state, except the erector spinae muscle. The time to task failure was not correlated (p > 0.05) with the sEMG amplitude.
Conclusions. Increased sEMG amplitude resulted mainly from rapid additional motor unit recruitment and rate coding during muscle fatigue. The reduction of conduction velocity might affect the spectral power with a spectral shift towards low-frequency. Increased variability, agonist/antagonist co-activity during fatiguing contraction might extend the holding time. The postural fatiguing task/plank increases multiarticular joint function by involving several joints and muscles, increases variability in the contribution of synergist muscles. This factor provides an intuitive explanation about the absence of a relationship between endurance time and sEMG amplitude changes.
Los programas de ejercicio terapéutico son una modalidad de intervención propuestas por organismos internacionales y nacionales. Le permiten al fisioterapeuta manejar conceptos básicos del ejercicio dirigidos a nivel individual o colectivo para intervenir limitaciones funcionales o restricciones en los roles de los individuos. El profesional debe conocer los aspectos básicos a tener en cuenta para elegir y diseñar programas de ejercicio acordes a los objetivos terapéuticos derivados de su evaluación. En este artículo se revisaron las pautas generales sobre la óptima prescripción del ejercicio terapéutico, partiendo de los conceptos esenciales, hasta la elaboración de programas de tratamiento con los elementos a tener en cuenta al momento de escoger, plantear y supervisar ejercicios para individuos y comunidades con patologías que presenten compromisos del movimiento corporal humano, buscando intervenciones costo efectivas dirigidas a mejorar la capacidad funcional y calidad de vida de los pacientes/clientes a quienes se dirigen.
DEVELOPING MUSCLE CROSSSECTIONAL AREA HAS THE POTENTIAL TO ENHANCE PERFORMANCE FOR MANY ATHLETES. BECAUSE EMERGING EVIDENCE CHALLENGES TRADITIONAL BELIEFS REGARDING THE PRESCRIPTION OF HYPERTROPHYFOCUSED TRAINING PROGRAMS, THIS REVIEW PROVIDES AN OVERVIEW OF THE CURRENT LITERATURE RELATING, SPECIFICALLY, TO PROGRAMMING VARIABLES. EVIDENCE-BASED RECOMMENDATIONS ARE PROVIDED FOR THE DESIGN OF EFFECTIVE RESISTANCE-TRAINING PROGRAMS, WITH THE GOAL OF INCREASING AN ATHLETE'S SKELETAL MUSCLE MASS. © National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
Objectives: Current protocols for resistance training in space flight are hindered by size, mass, noise, vibration and cost, and potentially still lack efficacy. The purpose of the present study was to examine the muscle activation and force output for con-tralateral limb resisted training compared to traditional resistance training with a view towards the practicality of use in micro-gravity environments. Design: Following ethical approval, employing a within-subject design 12 healthy, resistance-trained males performed a 1-repetition maximum bench press (BP) and three isometric tests at differing elbow joint angles (ISO45˚, ISO90˚, ISO135˚) using a Micro-Gym device. Methods: Surface electromyography (sEMG) was used to assess peak amplitude of the pectoralis major (PM), anterior deltoid (AD) and triceps brachii (TB) muscles. Peak force output for each condition was also measured. Results: Significant effects by condition were found with planned comparisons revealing statistically significant differences for peak sEMG amplitude for TB in addition to peak force between BP and ISO45, ISO90, and ISO135 (p < 0.05). Analyses revealed similar peak sEMG amplitude for PM and AD for BP and isometric conditions (p > 0.05). Conclusions: The present study suggests that a contralateral limb resisted training method could be an efficacious method of recruiting motor units and thus may catalyse muscle fibre adaptations in strength and hypertrophy. This novel method might have considerable application to coaches or trainers not wishing to transport large and heavy equipment or in microgravity environments. (Journal of Trainology 2016;5:46-52)
Introdução: Evidências indicam que a pré-ativação do antagonista melhora o desempenho agonista no exercício. Objetivo: Verificar o efeito da pré-ativação dos antagonistas (PAA) na determinação de carga no teste de 10 repetições máximas (RM) no supino reto no smith (SRS). Métodos: sessões 1 e 2, o teste e reteste de 10-RM foram aplicados no exercício remada aberta sentado (RAS). Sessões 3, 4, 5 e 6, o teste e reteste para o exercício SRS foram aplicados em duas condições distintas: tradicional, sem pré ativação dos antagonistas; PAA, uma série no RAS foi aplicada até a falha, e seguida pela tentativa no exercício SRS registrando-se o máximo de carga para de 10-RM. Resultado: no exercício SRS sem PAA obteve-se 99 ± 10,5 kg, quando se realizou a PAA através da RAS verificou-se 102,7 ± 12,7 kg. Conclusão: o estudo evidenciou que a pré-ativação dos antagonistas pode aumentar a força dos agonistas melhorando seu desempenho.
Pimentel I, A. Smith Machine vs. Barbell: Ten Repetition Maximum Loads and Muscle Activation Pattern during Upper Body Exercises. JEPonline 2016;19(5):86-92. The aim of this study was to investigate muscle activation performance and maximum repetition test for the bench press, military press and the close-grip bench press exercises with the barbell and the Smith Machine. Twelve recreationally trained men (mean ± SD: 21.83 ± 4.5 yrs; 1.72 ± 0.1 cm; 80.3 ± 9.2 kg; 25.1 ± 2.96 kg·m-2 ; 17.3 ± 6.85 %Fat) underwent a within-subject, randomized and counterbalanced repeated-measures to analyze the 10-RM strength and muscle activation in the bench press, military press, and the close-grip bench press. Electromyographic signals were collected for the pectoralis major, anterior deltoid, biceps brachii, and triceps brachii during 1 set of each exercise with the barbell and smith machine. No difference was observed in muscle activity for pectoralis major, anterior deltoid, biceps brachii, and triceps brachii when comparing the barbell and the Smith Machine (P>0.05). However, significant differences in 10-RM loads were observed between the barbell and the Smith Machine for the close-grip bench press and military press exercises. These finding should be important when considering the determination of training loads.
O objetivo do presente estudo foi o de comparar a influência de diferentes ordenações de exercícios e do tempo de intervalo de descanso entre as séries sobre o desempenho de repetições e volume total de trabalho (VTT) em sessões de treinamento de força (TF) voltadas para a resistência muscular
localizada (RML).
Measurements were made from the human adductor pollicis muscle of force, contractile speed, and electromyographic activity (EMG) before, during, and after maximal isometric voluntary contractions sustained for 60 s. The use of brief test periods of maximal nerve stimulation with single shocks or trains of shocks enabled various muscle mechanical properties to be studied throughout each contraction. Electrical activity was measured after rectification and smoothing of the surface potentials and also by counting the total number of potentials per unit time from a population of motor units using fine wire intramuscular electrodes. During a 60-s maximal voluntary contraction, the force fell by 30-50%. Throughout the experiment the voluntary force matched that produced by supramaximal tetanic nerve stimulation. This indicated that, with sufficient practice, full muscle activation could be maintained by voluntary effort. However, the amplitude of the smoothed, rectifed EMG and the rate of spike counts declined. Since no evidence for neuromuscular block was found, the decline in EMG and spike counts was attributed to a progressive reduction of the neural drive from the central nervous system, despite maintained maximum effort. After the prolonged voluntary contractions twitch duration was prolonged, mainly as a result of slowing in relaxation rate. Twitch summation in unfused tetani increased. Both the maximum rate of relaxation and the time course of force decay declined by 50-70%. Similar changes were seen in both voluntary contractions and in test periods of stimulation. The percentage change in muscle contractile speed measured by these parameters approximately equaled the percentage change in the surface EMG measured simultaneously. It is concluded that 1) during a 60-s sustained maximal voluntary contraction there is a progressive slowing of contraction speed such that the excitation rate required to give maximal force generation is reduced, 2) the simultaneous decline in EMG may be due to a continuous reduction in motoneuron discharge rate, and 3) the EMG decline may not necessarily contribute to force loss.
The purpose of this study was to determine the effect of grip width on myoelectric activity of the pectoralis major, anterior deltoid, triceps brachii, and biceps brachii during a 1-RM bench press. Grip widths of 100,130,165, and 190% (G1, 2, 3, 4, respectively) of biacromial breadth were used. Mean integrated myoelectric activity for each muscle and at each grip width was determined for the concentric portion of each 1-RM and normalized to percentages of max volitional isometric contractions (%MVIC). Data analysis employed a one-factor (grip width) univariate repeated measures ANOVA. Results indicated significant main effects for both grip width (p = 0.022) and muscles (p = 0.0001). Contrast analyses were conducted on both main effects. Significant differences (p <= 0.05) were found between grip widths G4 and both Gl and G2 relative to %MVIC. Significant %MVIC differences on the muscles main effect were also found. All prime movers registered significantly greater %MVICs than the biceps and, in addition, the triceps %MVIC was greater than the pectoralis major.
(C) 1997 National Strength and Conditioning Association
ACSM Position Stand on The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Adults. Med. Sci. Sports Exerc., Vol. 30, No. 6, pp. 975-991, 1998. The combination of frequency, intensity, and duration of chronic exercise has been found to be effective for producing a training effect. The interaction of these factors provide the overload stimulus. In general, the lower the stimulus the lower the training effect, and the greater the stimulus the greater the effect. As a result of specificity of training and the need for maintaining muscular strength and endurance, and flexibility of the major muscle groups, a well-rounded training program including aerobic and resistance training, and flexibility exercises is recommended. Although age in itself is not a limiting factor to exercise training, a more gradual approach in applying the prescription at older ages seems prudent. It has also been shown that aerobic endurance training of fewer than 2 d·wk-1, at less than 40-50% of V˙O2R, and for less than 10 min-1 is generally not a sufficient stimulus for developing and maintaining fitness in healthy adults. Even so, many health benefits from physical activity can be achieved at lower intensities of exercise if frequency and duration of training are increased appropriately. In this regard, physical activity can be accumulated through the day in shorter bouts of 10-min durations.
In the interpretation of this position stand, it must be recognized that the recommendations should be used in the context of participant's needs, goals, and initial abilities. In this regard, a sliding scale as to the amount of time allotted and intensity of effort should be carefully gauged for the cardiorespiratory, muscular strength and endurance, and flexibility components of the program. An appropriate warm-up and cool-down period, which would include flexibility exercises, is also recommended. The important factor is to design a program for the individual to provide the proper amount of physical activity to attain maximal benefit at the lowest risk. Emphasis should be placed on factors that result in permanent lifestyle change and encourage a lifetime of physical activity.
Muscle fatigue encompasses a class of acute effects that impair motor performance. The mechanisms that can produce fatigue involve all elements of the motor system, from a failure of the formulation of the descending drive provided by suprasegmental centers to a reduction in the activity of the contractile proteins. We propose four themes that provide a basis for the systematic evaluation of the neural and neuromuscular fatigue mechanisms: 1) task dependency to identify the conditions that activate the various mechanisms; 2) force-fatigability relationship to explore the interaction between the mechanisms that results in a hyperbolic relationship between force and endurance time; 3) muscle wisdom to examine the association among a concurrent decline in force, relaxation rate, and motor neuron discharge that results in an optimization of force; and 4) sense of effort to determine the role of effort in the impairment of performance. On the basis of this perspective with an emphasis on neural mechanisms, we suggest a number of experiments to advance our understanding of the neurobiology of muscle fatigue.
The extent of voluntary activation in fresh and fatigued quadriceps muscles was investigated during isometric and isokinetic voluntary contractions at 20 and 150 degrees/s in 23 normal human subjects. The muscles were fatigued by a total of 4 min of maximal knee extension at an angular velocity of 85 degrees/s. Voluntary activation was determined by the superimposition of tetanic electrical stimulation at 100 Hz for 250 ms, initiated at a constant knee angle. The relationship between voluntary and stimulated force was similar to that found with the established twitch superimposition technique used on isometric contractions. In fresh muscle all the subjects showed full voluntary activation during isometric contractions. Some activation failure was seen in five subjects at 20 degrees/s [2.0 +/- 0.9 degrees (SE)] and in two subjects at 150 degrees/s (0.7 +/- 0.5). After fatigue all subjects showed some activation failure at 0 and 20 degrees/s (36.4 +/- 3.1 and 28.8 +/- 4.1 degrees, respectively), but only two showed any at 150 degrees/s (1.4 +/- 5.7). We conclude that brief high-intensity dynamic exercise can cause a considerable failure of voluntary activation. This failure was most marked during isometric and the lower-velocity isokinetic contractions. Thus a failure of voluntary activation may have greater functional significance than previous studies of isometric contractions have indicated.
Measurements were made from the human adductor pollicis muscle of force, contractile speed, and electromyographic activity (EMG) before, during, and after maximal isometric voluntary contractions sustained for 60 s. The use of brief test periods of maximal nerve stimulation with single shocks or trains of shocks enabled various muscle mechanical properties to be studied throughout each contraction. Electrical activity was measured after rectification and smoothing of the surface potentials and also by counting the total number of potentials per unit time from a population of motor units using fine wire intramuscular electrodes. During a 60-s maximal voluntary contraction, the force fell by 30-50%. Throughout the experiment the voluntary force matched that produced by supramaximal tetanic nerve stimulation. This indicated that, with sufficient practice, full muscle activation could be maintained by voluntary effort. However, the amplitude of the smoothed, rectifed EMG and the rate of spike counts declined. Since no evidence for neuromuscular block was found, the decline in EMG and spike counts was attributed to a progressive reduction of the neural drive from the central nervous system, despite maintained maximum effort. After the prolonged voluntary contractions twitch duration was prolonged, mainly as a result of slowing in relaxation rate. Twitch summation in unfused tetani increased. Both the maximum rate of relaxation and the time course of force decay declined by 50-70%. Similar changes were seen in both voluntary contractions and in test periods of stimulation. The percentage change in muscle contractile speed measured by these parameters approximately equaled the percentage change in the surface EMG measured simultaneously. It is concluded that 1) during a 60-s sustained maximal voluntary contraction there is a progressive slowing of contraction speed such that the excitation rate required to give maximal force generation is reduced, 2) the simultaneous decline in EMG may be due to a continuous reduction in motoneuron discharge rate, and 3) the EMG decline may not necessarily contribute to force loss.
Muscle fatigue is an exercise-induced reduction in maximal voluntary muscle force. It may arise not only because of peripheral changes at the level of the muscle, but also because the central nervous system fails to drive the motoneurons adequately. Evidence for "central" fatigue and the neural mechanisms underlying it are reviewed, together with its terminology and the methods used to reveal it. Much data suggest that voluntary activation of human motoneurons and muscle fibers is suboptimal and thus maximal voluntary force is commonly less than true maximal force. Hence, maximal voluntary strength can often be below true maximal muscle force. The technique of twitch interpolation has helped to reveal the changes in drive to motoneurons during fatigue. Voluntary activation usually diminishes during maximal voluntary isometric tasks, that is central fatigue develops, and motor unit firing rates decline. Transcranial magnetic stimulation over the motor cortex during fatiguing exercise has revealed focal changes in cortical excitability and inhibitability based on electromyographic (EMG) recordings, and a decline in supraspinal "drive" based on force recordings. Some of the changes in motor cortical behavior can be dissociated from the development of this "supraspinal" fatigue. Central changes also occur at a spinal level due to the altered input from muscle spindle, tendon organ, and group III and IV muscle afferents innervating the fatiguing muscle. Some intrinsic adaptive properties of the motoneurons help to minimize fatigue. A number of other central changes occur during fatigue and affect, for example, proprioception, tremor, and postural control. Human muscle fatigue does not simply reside in the muscle.
Maximal and submaximal activation level of the right knee-extensor muscle group were studied during isometric and slow isokinetic muscular contractions in eight male subjects. The activation level was quantified by means of the twitch interpolation technique. A single electrical impulse was delivered, whatever the contraction mode, on the femoral nerve at a constant 50 degrees knee flexion (0 degrees = full extension). Concentric, eccentric (both at 20 degrees /s velocity), and isometric voluntary activation levels were then calculated. The mean activation levels during maximal eccentric and maximal concentric contractions were 88.3 and 89.7%, respectively, and were significantly lower (P < 0.05) with respect to maximal isometric contractions (95.2%). The relationship between voluntary activation levels and submaximal torques was linearly fitted (P < 0.01): comparison of slopes indicated lower activation levels during submaximal eccentric compared with isometric or concentric contractions. It is concluded that reduced neural drive is present during 20 degrees /s maximal concentric and both maximal and submaximal eccentric contractions. These results indicate a voluntary activation dependency on both tension levels and type of muscular actions in the human knee-extensor muscle group.
In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary. The optimal characteristics of strength-specific programs include the use of both concentric and eccentric muscle actions and the performance of both single- and multiple-joint exercises. It is also recommended that the strength program sequence exercises to optimize the quality of the exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher intensity before lower intensity exercises). For initial resistances, it is recommended that loads corresponding to 8-12 repetition maximum (RM) be used in novice training. For intermediate to advanced training, it is recommended that individuals use a wider loading range, from 1-12 RM in a periodized fashion, with eventual emphasis on heavy loading (1-6 RM) using at least 3-min rest periods between sets performed at a moderate contraction velocity (1-2 s concentric, 1-2 s eccentric). When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number. The recommendation for training frequency is 2-3 d x wk(-1) for novice and intermediate training and 4-5 d x wk(-1) for advanced training. Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency. For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion, with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity. Higher volume, multiple-set programs are recommended for maximizing hypertrophy. Progression in power training entails two general loading strategies: 1) strength training, and 2) use of light loads (30-60% of 1 RM) performed at a fast contraction velocity with 2-3 min of rest between sets for multiple sets per exercise. It is also recommended that emphasis be placed on multiple-joint exercises, especially those involving the total body. For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (> 15) using short rest periods (< 90 s). In the interpretation of this position stand, as with prior ones, the recommendations should be viewed in context of the individual's target goals, physical capacity, and training status.
The purpose of this study was to investigate the effect of pre-exhaustion exercise on lower-extremity muscle activation during a leg press exercise. Pre-exhaustion exercise, a technique frequently used by weight trainers, involves combining a single-joint exercise immediately followed by a related multijoint exercise (e.g., a knee extension exercise followed by a leg press exercise). Seventeen healthy male subjects performed 1 set of a leg press exercise with and without pre-exhaustion exercise, which consisted of 1 set of a knee extension exercise. Both exercises were performed at a load of 10 repetitions maximum (10 RM). Electromyography (EMG) was recorded from the rectus femoris, vastus lateralis, and gluteus maximus muscles simultaneously during the leg press exercise. The number of repetitions of the leg press exercise performed by subjects with and without pre-exhaustion exercise was also documented. The activation of the rectus femoris and the vastus lateralis muscles during the leg press exercise was significantly less when subjects were pre-exhausted (p < 0.05). No significant EMG change was observed for the gluteus maximus muscle. When in a pre-exhausted state, subjects performed significantly (p < 0.001) less repetitions of the leg press exercise. Our findings do not support the popular belief of weight trainers that performing pre-exhaustion exercise is more effective in order to enhance muscle activity compared with regular weight training. Conversely, pre-exhaustion exercise may have disadvantageous effects on performance, such as decreased muscle activity and reduction in strength, during multijoint exercise.
The order of resistance exercises within a training session may have a vital impact on the quality of the constituent exercises performed. However, very few studies have documented the specific influence of exercise order. Therefore, the purpose of this study was to examine the effect of exercise order on back squat performance in the context of a whole-body workout. Nine resistance-trained male subjects (age: 24 +/- 4 years, body mass: 81.5 +/- 15.3 kg, resistance-training experience: 7 +/- 4 years) performed the back squat exercise (4 sets at 85% of 1 repetition maximum) on 2 separate occasions in a balanced, crossover design. During one protocol, the squat exercise was performed first (protocol A); during the other protocol, it was performed after a whole-body resistance-exercise session (protocol B). Number of repetitions, average power, and rating of perceived exertion (RPE) were collected during each set of the squat exercise. All subjects performed significantly (p < 0.01) more repetitions during set 1 when they performed protocol A (8.0 +/- 1.9 repetitions) compared with protocol B (5.4 +/- 2.7 repetitions). The average power for each set was higher during protocol B compared with protocol A. There were no significant differences in RPE values between the 2 protocols. In conclusion, performing the barbell back squat first in an exercise session allowed the completion of more total repetitions. However, this study showed that performing the squat exercise after a whole-body workout session may result in greater power output if the squat is preceded by a power exercise (i.e., hang pull). This phenomenon may have been due to postactivation potentiation.
Maximum strength is the capacity to generate force within an isometric contraction. It is a valuable attribute to most athletes because it acts as a general base that supports specific training in other spheres of conditioning. Resistance training program variables can be manipulated to specifically optimize maximum strength. After deciding on the exercises appropriate for the sport, the main variables to consider are training intensity (load) and volume. The other factors that are related to intensity are loading form, training to failure, speed of contraction, psychological factors, interset recovery, order of exercise, and number of sessions per day. Repetitions per set, sets per session, and training frequency together constitute training volume. In general, maximum strength is best developed with 1-6 repetition maximum loads, a combination of concentric and eccentric muscle actions, 3-6 maximal sets per session, training to failure for limited periods, long interset recovery time, 3-5 days of training per week, and dividing the day's training into 2 sessions. Variation of the volume and intensity in the course of a training cycle will further enhance strength gains. The increase in maximum strength is effected by neural, hormonal, and muscular adaptations. Concurrent strength and endurance training, as well as combination strength and power training, will also be discussed.
(C) 1999 National Strength and Conditioning Association
This investigation looked at the effects of exercise order on performance of isotonic muscle contractions. Subjects, 17 trained men between the ages of 18 and 29, were strength tested using 6 standard lifts. Each then completed 2 sessions consisting of 4 sets of 8 contractions (or until muscle failure), for each exercise with 2 min rest between sets. The order for one trial was squat, leg extension, leg flexion, bench press, military press, and triceps pushdown; for the other trial it was leg flexion, leg extension, squat, triceps pushdown, military press, and bench press. When the triceps pushdown and military press preceded the bench press, the bench press total force (TF) was significantly reduced. The TF for squats, leg extensions, and triceps pushdown were all significantly greater when done first in the first exercise sequence. Cumulative TF was greater when structural exercises (multijointed) were done first. Fatigue rate and TF for the bench press were substantially decreased when single-jointed exercises preceded structural ones.
(C) 1996 National Strength and Conditioning Association
Ninety-one subjects were tested to determine the number of repetitions they could perform at 40, 60, and 80 percent of one repetition maximum (percent 1 RM) for each of seven specified weight training lifts. Thirty-eight subjects from a previous study (18) were also included in the data analysis. The subjects represented four categories: untrained males (n = 38), untrained females (n = 40), trained males (n = 25) and trained females (n = 26). The results indicated that there was a significant difference (p < 0.05) in the number of repetitions that males and females can perform at the selected percent 1 RM among the seven weight training lifts, as well as in the number of repetitions performed at these percentages across lifts. When comparing untrained and trained males, a significant difference (p < 0.05) was found in the number of repetitions performed at all selected percent 1 RM for the arm curl, knee extension and sit-ups. Significant differences (p < 0.05) were also found at 60 percent 1 RM for the leg curl and at 60 and 80 percent 1 RM for the lateral pulldown. No significant differences (p > 0.05) were found for any percent 1 RM for the bench press and the leg press. When comparing untrained and trained females, a significant difference in performance (p < 0.05) was found among all seven lifts at 40 percent 1 RM. Significant differences (p < 0.05) were found at 60 percent 1 RM for the knee extension, bench press, sit-ups, leg curl and leg press; and at 80 percent 1 RM for the bench press, sit-ups and leg press. The findings of this study indicate that a given percent of 1 RM will not always elicit the same number of repetitions when performing dafferent lifts.
(C) 1990 National Strength and Conditioning Association
Standardized lead positions for recording myoelectric signals are given for various muscles. The positions are given in terms of (1) the lead line connecting two anatomical landmarks and (2) the central lead point about which the electrodes are placed symmetrically on the lead line.
Twelve male subjects were tested to determine the effects of motor unit (MU) recruitment and firing frequency on the surface electromyogram (EMG) frequency power spectra during sustained maximal voluntary contraction (MVC) and 50% MVC of the biceps brachii muscle. Both the intramuscular MU spikes and surface EMG were recorded simultaneously and analyzed by means of a computer-aided intramuscular spike amplitude-frequency histogram and frequency power spectral analysis, respectively. Results indicated that both mean power frequency (MPF) and amplitude (rmsEMG) of the surface EMG fell significantly (P less than 0.001) together with a progressive reduction in MU spike amplitude and firing frequency during sustained MVC. During 50% MVC there was a significant decline in MPF (P less than 0.001), but this decline was accompanied by a significant increase in rmsEMG (P less than 0.001) and a progressive MU recruitment as evidenced by an increased number of MUs with relatively large spike amplitude. Our data suggest that the surface EMG amplitude could better represent the underlying MU activity during muscle fatigue and the frequency powers spectral shift may or may not reflect changes in MU recruitment and rate-coding patterns.
The effect of four amplitude normalization methods on intersubject variability of electromyographic (EMG) profiles in normal gait was examined. Bipolar silver/silver chloride surface electrodes were applied to the rectus femoris, vastus lateralis, biceps femoris, tibialis anterior, and soleus muscles of the right lower extremity, in 11 healthy subjects. The myoelectric signals were telemetered via an FM multichannel biotelemetry system, full-wave rectified and low-pass filtered, then A/D converted together with the footswitch signal. Within-subject ensemble-average patterns were generated from the linear envelope EMG of at least six strides for each subject. Each subject's ensemble average was then normalized to the following: (a) the average EMG over three 50% isometric maximum voluntary contractions (MVC), (b) the EMG per unit isometric moment of force, (c) the peak of the subject ensemble average, (d) the mean of the subject ensemble average. Intersubject variability was quantified for each of the normalization methods by the coefficient of variation (CV). The normalization to either the peak ensemble or the mean ensemble drastically reduced intersubject variability, by 12%-73%. In contrast, normalization to the average EMG during 50% MVC or to the EMG per unit moment increased intersubject variability. It was concluded that the reduction of intersubject variability by appropriate amplitude normalization is possible, thereby increasing the sensitivity of surface EMG as a diagnostic tool in gait analysis.
Analyses of surface electromyogram (EMG) power spectra and integrated EMG (IEMG) were performed during isometric fatigue contraction in eight male subjects. Fatigability was determined as the rate of rise in IEMG as a function of time (IEMG slope coefficient or eta). Results indicated that the IEMG slope coefficient for the biceps brachii at 40% of maximal voluntary contraction (MVC) was approximately nine times greater than that of the soleus. The exponential decay of maximal sustaining time (Ts) as a function of IEMG slope coefficient (Log Ts - = 0.895 x eta + 2.60, r = 0.92, P less than 0.001) during different fractions of MVC suggested a neurophysiological link between fatigability of the biceps and their motor unit (MU) activities which increased in an accelerated fashion. Analyses of mean power frequency (MPF) revealed that there was a significant decline in MPF (43.7 Hz, P less than 0.001) for the biceps brachii. Furthermore, the extent of this decline was correlated with MPF obtained during MVC (r = 0.96, P less than 0.000). This correlation indicated that MUs with higher MPF would fatigue to a greater extent than those with relatively lower MPF. Subsequent analyses of MPF during fatigue for the soleus revealed that there was a relatively small decline in MPF (7.3 Hz, P greater than 0.05). It was suggested that non-invasive analyses of power spectra and IEMG slope coefficient could provide a sensitive measure of MU fatigability that may reflect the activities of different types of muscle fibers.
Fatigue, defined as the failure to maintain the required or expected power output, is a complex problem, since multiple factors are clearly involved, with the relative importance of each dependent on the fiber type composition of the contracting muscles(s), and the intensity, type, and duration of the contractile activity. The primary sites of fatigue appear to be within the muscle cell itself and for the most part do not involve the central nervous system or the neuromuscular junction. The major hypotheses of fatigue center on disturbances in the surface membrane, E-C coupling, or metabolic events. The cell sites most frequently linked to the etiology of skeletal muscle fatigue are shown in Figure 1. Skeletal muscles are composed of at least four distinct fiber types (3 fast twitch and 1 slow twitch), with the slow type I and fast type IIa fibers containing the highest mitochondrial content and fatigue resistance. Despite fiber type differences in the degree of fatigability, the contractile properties undergo characteristic changes with the development of fatigue that can be observed in whole muscles, single motor units, and single fibers. The Po declines, and the contraction and relaxation times are prolonged. Additionally, there is a decrease in the peak rate of tension development and decline and a reduced Vo. Changes in Vo are more resistant to fatigue than Po and are not observed until Po has declined by at least 10% of its initial prefatigued value. However, the reduced peak power by which fatigue is defined results from both a reduction in Vo and Po. In the absence of muscle fiber damage, the prolonged relaxation time associated with fatigue causes the force-frequency curve to shift to the left, such that peak tensions are obtained at lower frequencies of stimulation. In a mechanism not clearly understood, the central nervous system senses this condition and reduces the alpha-motor nerve activation frequency as fatigue develops. In some cases, selective LFF develops that displaces the force-frequency curve to the right. Although not proven, it appears likely that this condition is associated with and likely caused by muscle injury, such that the SR releases less Ca2+ at low frequencies of activation. Alternatively, LFF could result from a reduced membrane excitability, such that the sarcolemma action potential frequency is considerably less than the stimulation frequency.(ABSTRACT TRUNCATED AT 400 WORDS)
Athletic women are at greater risk of anterior cruciate ligament (ACL) injury than men. Twenty, healthy, athletic women were evaluated for the effect of preferred stance limb isokinetic quadriceps femoris and hamstring fatigue from eccentric work compared with controls on the activation onset of vastus medialis, rectus femoris, vastus lateralis, the medial hamstrings, biceps femoris, and gastrocnemius muscles. Following 3 weeks of crossover cut training, subjects were tested for fatigue effects (5 subjects/week, 3 conditions, 1 condition/day, order effect controlled) on muscle activation onsets prior to crossover cut landing heelstrike (mixed model, ANOVA, P < 0.05). Fatigue from eccentric quadriceps femoris work produced delayed vastus medialis (P = 0.03), rectus femoris (P = 0.007), and vastus lateralis (P = 0.03) activation onsets compared with control, but did not differ compared to hamstring fatigue. Neither hamstring nor quadriceps femoris fatigue produced differences (P > 0.05) in medial hamstring or biceps femoris activation onsets compared to control. Quadriceps femoris fatigue from eccentric work produced earlier gastrocnemius activation onsets (P = 0.048) than control, but did not differ for hamstring fatigue. The gastrocnemius appears to provide synergistic and compensatory dynamic knee stabilization in closed kinetic chain function during quadriceps femoris fatigue. This finding in a normal group at high risk of ACL injury while performing a maneuver with a high ACL injury risk supports gastrocnemius inclusion in knee rehabilitation and conditioning programs and suggests the need for comparative evaluations of knee injured/reconstructed subjects.