Effects of Six-week Periodized Versus Non-Periodized Kettlebell Swing Training on Strength, Power and Muscular Endurance

International Journal of Exercise Science 15(4): 526-540, 2022. The purpose of this study was to compare a periodized versus a non- periodized protocol of kettlebell (KTB) swings over six weeks on strength, power, and muscular endurance. Twenty-eight high intensity functional training (HIFT) practitioners were assigned to non- periodized (NPG = 11), periodized (PG = 11), or control groups (CG = 6). NPG used the same load (20 kg) throughout the training period while the PG used a step loading progression (with an added four kilograms every two weeks). Measures of strength and muscular endurance in the deadlift exercise, and power in the countermovement jump were assessed before and after six weeks. A two-way ANOVA was used to verify pre- to post-test differences in strength, power, and muscular endurance. An analysis of the effect size was also incorporated. For strength and power, statistical differences from pre- to post-test were found for both the NPG (p \u3c 0.001; 1-RM improvement = 8.7%; jump height improvement = 8.7%) and PG (p \u3c 0.001; 1-RM improvement = 7.8%; jump height improvement = 10.1%), with no difference between groups. For muscular endurance, only the PG showed significant differences from pre- to post-test (p = 0.013; muscular endurance improvement = 23.8%). In conclusion, when the goal is to increase strength and power performances in HIFT practitioners, periodized and non-periodized KTB models appear to be equally effective, and this can simplify the strength coach\u27s practice in programming KTB swing training periods. For muscular endurance, the addition of KTB swing on a periodized basis seems to be a more effective strategy

EFFECTS OF REST INTERVAL LENGTH ON SMITH MACHINE BENCH PRESS PERFORMANCE AND PERCEIVED EXERTION IN TRAINED MEN

This study compared two different rest intervals (RI) between sets of resistance exercise. Ten resistance-trained men (M age = 24.3, SD = 3.5 yr.; M weigh t= 80.0 kg, SD = 15.3; M height = 1.75 m, SD = 0.04) performed five sets of Smith machine bench presses at 60% of one repetition maximum, either with 1.5 min. or 3 min. RI between sets. Their repetition performance, total training volume, velocity, fatigue, rating of perceived exertion, and muscular power were measured. All of these measures indicated that performance was significantly better and fatigue was significantly lower in the 3 min. RI as compared with the 1.5 min. RI, except the rating of perceived exertion which did not show a significant difference. A longer RI between sets promotes superior performance for the bench press

EFFECTS OF REST INTERVAL LENGTH ON SMITH MACHINE BENCH PRESS PERFORMANCE AND PERCEIVED EXERTION IN TRAINED MEN

This study compared two different rest intervals (RI) between sets of resistance exercise. Ten resistance-trained men (M age = 24.3, SD = 3.5 yr.; M weigh t= 80.0 kg, SD = 15.3; M height = 1.75 m, SD = 0.04) performed five sets of Smith machine bench presses at 60% of one repetition maximum, either with 1.5 min. or 3 min. RI between sets. Their repetition performance, total training volume, velocity, fatigue, rating of perceived exertion, and muscular power were measured. All of these measures indicated that performance was significantly better and fatigue was significantly lower in the 3 min. RI as compared with the 1.5 min. RI, except the rating of perceived exertion which did not show a significant difference. A longer RI between sets promotes superior performance for the bench press

Effect of rest interval length on the volume completed during upper body resistance exercise

The purpose of the current study was to compare the workout volume (sets x resistance x repetitions per set) completed during two upper body resistance exercise sessions that incorporated 1 minute versus 3 minute rest intervals between sets and exercises. Twelve trained men completed two experimental sessions that consisted of 5 upper body exercises (i.e. barbell bench press, incline barbell bench press, pec deck flye, barbell lying triceps extension, triceps pushdown) performed for three sets with an 8- RM load. The two experimental sessions differed only in the length of the rest interval between sets and exercises; one session with a 1-minute and the other session with a 3-minute rest interval. The results demonstrated that for each exercise, significantly greater workout volume was completed when resting 3 minutes between sets and exercises (p \u3c 0.05). These results indicate that during a resistance exercise session, if sufficient time is available, resting 3 minutes between sets and exercises allows greater workout volume for the upper body exercises examined

ANÁLISE DAS REPETIÇÕES MÁXIMAS ESTIMADAS ATRAVÉS DO TESTE DE UMA REPETIÇÃO MÁXIMA

A adequada prescrição do treinamento de força (TF) deve considerar o volume e a intensidade aplicada aos exercícios. Este experimento teve como objetivo verificar o número de repetições máximas (RM) realizadas em quatro exercícios nos percentuais de 60 e 80% de uma repetição máxima (1RM). A amostra foi constituída de 10 homens treinados (29,5 À 5,8 anos; 85,2 À 7,0 kg; 177 À 10 cm) que realizaram o teste de 1RM nos exercícios desenvolvimento (DS), tríceps na testa (TT), supino reto (SR) e rosca bíceps (RB). A análise estatística foi feita através do método descritivo. Os valores na intensidade de 60% de 1RM foram: DS = 15,1 À 3,7 RM; TT = 16,3 À 4,6 RM; SR = 16,9 À 4,7 RM; RB = 11,0 À 2,3 RM, e os valores obtidos na intensidade de 80% de 1RM foram: DS = 7,9 À 2,2 RM; TT = 8,8 À 3,4 RM; SR = 8,2 À 2,9 RM; RB = 5,0 À 2,2 RM. A partir dos resultados apresentados no presente experimento, pode-se observar que nem todos os exercícios e indivíduos apresentam a mesma média de RM para determinada carga. Sendo assim, seria mais adequada a prescrição do TF através de testes submáximos. ANALYSIS OF THE ESTIMATED MAXIMUM REPETITIONS THROUGH ONE MAXIMUM REPETITION Abstract: The appropriate prescription of the strength training (ST) should to consider the volume and the applied intensity to the exercises. This experiment had as objective verifies the number of repetitions maximum (RM) accomplished in four exercises in the percentile of 60 and 80% of a one maximum repetition (1RM). The sample was constituted of 10 trained men (29.5 À 5.8 years; 85.2 À 7.0 kg; 177 À 10 cm) accomplished the test of 1RM in the exercises shoulder-press (SP), triceps-extension (TE), bench-press (BP) and biceps-curl (BC). The statistical analysis was made through descriptive method. The values in the intensity of 60% of 1RM were: SP = 15.1 À 3.7 RM; TE = 16.3 À 4.6 RM; BP = 16.9 À 4.7 RM; BC = 11 À 2.3 RM, and the values obtained in the intensity of 80% of 1RM were: SP = 7.9 À 2.2 RM; TE = 8.8 À 3.4 RM; BP = 8.2 À 2.9 RM; BC = 5.0 À 2.2 RM. Starting from the results presented in the present experiment, can be observed that nor all of the exercises and individuals present the same average of RM for certain load. Being like this, it would be more appropriate the prescription of TF through submaximal tests

Influence of upper-body exercise order on hormonal responses in trained men

The aim of this study was to examine acute hormonal responses after different sequences of an upper-body resistance-exercise session. Twenty men completed 2 sessions (3 sets; 70% 1-repetition maximum; 2 min passive rest between sets) of the same exercises in opposite sequences (larger to smaller vs. smaller to larger muscle-group exercises). Total testosterone (TT), free testosterone (FT), testosterone/cortisol (T/C) ratio, sex-hormone-binding globulin (SHBG), growth hormone (GH), and cortisol (C) concentrations were measured before and immediately after each sequence. The results indicate that the GH concentration increased after both sessions, but the increase was significantly greater (p \u3c 0.05) after the sequence in which larger muscle-group exercises were performed prior to the smaller muscle-group exercises. No differences were observed between sessions for TT, FT, SHBG, C, or the T/C ratio at baseline or immediately after resistance exercise. These results indicate that performing larger muscle-group exercises first in an upper-body resistance-exercise session leads to a significantly greater GH response. This may have been due to the significantly greater exercise volume accomplished. In summary, the findings of this investigation support the common prescriptive recommendation to perform larger-muscle group exercises first during a resistance-exercise session

EFEITO DOS MÉTODOS PIRÂMIDE CRESCENTE E PIRÂMIDE DECRESCENTE NO NÚMERO DE REPETIÇÕES DO TREINAMENTO DE FORÇA

O objetivo do experimento foi comparar o método de pirâmide crescente e decrescente sobre o número total de repetições máximas (RM) em uma sessão de treinamento de força. Participaram 14 indivíduos (24,1 À 4,9 anos; 68,7 À 10,1 kg; 170,8 À 8,5 cm), com experiência em treinamento de força. Os dados foram coletados em quatro dias não consecutivos: Dias 1 e 2 - teste e re-teste de 1RM no exercício cadeira extensora (CE); Dias 3 e 4 - realização do protocolo de treinamento de pirâmide crescente ou decrescente, procedimentos no delineamento alternado foram utilizados para determinar a ordem de realização dos protocolos. Para a pirâmide crescente adotaram-se três séries com intensidade de 70, 80 e 90% de 1RM respectivamente, e para a pirâmide decrescente a ordem foi inversa, sendo o intervalo entre as séries, fixos em três minutos. O teste t pareado foi utilizado para verificar o número total de RM produzido em ambos protocolos experimentais (

Effect of resistance exercise on vascular reactivity and adipocytokines of overweigth/obese women

Coordenação de Aperfeiçoamento de Pessoal de Nível SuperiorIntrodução O exercício resistido (ER) agudo parece resultar em importantes efeitos sobre a liberação de substâncias vasoativas e sobre o controle endotélio-dependente do tônus vascular. Objetivos O objetivo do presente estudo foi avaliar os efeitos agudos de um ER isolado sobre a pressão arterial (PA), frequência cardíaca (FC), fluxo sanguíneo do antebraço (FSA), condutância vascular (CV), respostas endotelial e inflamatória de mulheres jovens com sobrepeso/obesidade (Sp/Ob). Materiais e Métodos As voluntárias foram separadas em grupos: controle (n = 16) e Sp/Ob (n = 16). Ambos os grupos realizaram cinco séries de 10 repetições com 70% de uma repetição máxima (1-RM) no exercício de flexão unilateral do cotovelo. A PA, FC e o FSA (medido por pletismografia por oclusão venosa), foram avaliados em repouso e durante uma hora após o ER em ambos os grupos. Adipocitocinas e endotelina-1 (ET-1) foram avaliadas em repouso nos dois grupos e após o ER apenas no grupo Sp/Ob. Resultados O grupo Sp/Ob apresentou massa corporal e IMC significativamente maiores que o controle (p<0,05). Surpreendentemente, o grupo Sp/Ob apresentou relação cintura-quadril significativamente menor (p<0,05). As diferenças entre grupos nas PAs diastólica e média observadas antes do ER (repouso) foram também observadas imediatamente e 20 minutos após a sessão de ER (p<0,05). Ambos os grupos apresentaram reduções significativas na PA diastólica imediatamente após a sessão de ER (p<0,01). A PA média apresentou redução significativa imediatamente após a sessão de ER apenas no grupo controle (p<0,05). O grupo Sp/Ob apresentou valores de FSA significativamente maiores que o controle em repouso (p<0,05), em 20 (p<0,01) e em 40 (p<0,01) minutos após o ER. A CV não apresentou diferença em repouso, porém em 20 e 40 minutos após o ER, o grupo Sp/Ob apresentou valores significativamente maiores (p<0,01). Em repouso e imediatamente após a sessão de ER, não foram observadas diferenças entre o grupo controle e o grupo Sp/Ob na vasodilatação endotélio-dependente. Deve-se ressaltar que em 30 minutos após a realização do ER, o grupo Sp/Ob apresentou maior vasodilatação endotélio-dependente que o controle (p<0,05). Surpreendentemente, a vasodilatação endotélio-independente em repouso era menor no grupo controle quando comparado ao grupo Sp/Ob (p<0,05). Entretanto, não foi observada diferença significativa entre os grupos 50 minutos após a sessão de ER. Como esperado, o grupo Sp/Ob apresentou valores significativamente menores de adiponectina (p<0,01) e significativamente maiores de IL-6 e leptina que o grupo controle (p<0,001). Foram observadas reduções significativas nos valores de IL-6 (p<0,05) e leptina (p<0,01), enquanto a ET-1 (p<0,05) apresentou aumento significativo. Conclusões Em conclusão, a realização do ER resultou em melhora aguda do FSA, da CV e da vasodilatação endotélio-dependente concomitantemente com mudanças no perfil inflamatório e ET-1 de mulheres saudáveis com Sp/Ob.Introduction - Acute resistance exercise (RE) seems to have important effects on release of vasoactive substances and on endothelium-dependent control of vascular tone. Objectives The aims of our study were to the acute effects of an isolated RE on blood pressure (BP), heart rate (HR), forearm blood flow (FBF), vascular conductance (VC), endothelial and inflammatory responses of overweight/obese (Ow/Ob) young women. Materials and Methods The volunteers were assigned in two groups: controls (n=16) and Ow/Ob (n=16). Both groups performed five sets of 10 repetitions with 70% of 1-RM in the unilateral elbow flexion exercise. BP, HR and FBF (determined by venous occlusion plethysmography) were evaluated at rest and along one hour after resistance exercise. Adipocytokines and endothelin-1 (ET-1) were evaluated at rest in both groups and after RE only in the Ow/Ob. Results - The Ow/Ob group presented significant higher body weight and BMI than controls. Of interest, the former group had significant lower waist-to-hip ratio (p<0.05). The significant differences between groups on diastolic and mean BP before resistance exercise (at resting) were observed immediately after and at 20 minutes post-exercise (p<0.05). Differences as a resultant of exercise in each group separately were noted and expressed as significant reduction in diastolic BP immediately post-exercise in both groups (p<0.01). Mean BP reduced immediately post-exercise only in controls (p<0.05). Significant higher basal FBF not only at resting (p<0.05) but also at 20 (p<0.01) and 40 minutes post-exercise (p<0.01) were evident in Ow/Ob group. Although basal FBF was different between groups at resting, basal VC was not. Of note, VC at 20 (p<0.01) and 40 minutes (p<0.01) post-exercise was higher in the Ow/Ob group compared to controls. At resting and immediately post-exercise, no differences between controls and Ow/Ob were observed in endothelial-dependent vasodilatation. We should emphasize that surprisingly Ow/Ob at 30 minutes post-exercise had higher responses than controls on the referred variable (p<0.05). Endothelial-independent vasodilatation at rest was lower in control compared to Ow/Ob group (p<0.05); however no additional significant difference between these groups was noticed at 50 minutes post-exercise. As expected, adiponectin was lower (p<0.01) while IL-6 and leptin levels were higher in Ow/Ob (p<0.001). Of note, we should highlight that during post-exercise period, significant reductions in IL-6 (p<0.05) and leptin (p<0.01) were observed, while ET-1 increased (p<0.05). Conclusions In conclusion, acute resistance exercise improved BF, VC, endothelial-dependent vasodilatation, inflammatory profile and ET-1 of healthy Ow/Ob women

Volume for muscle hypertrophy and health outcomes: The most effective variable in resistance training

Resistance training is the most effective method to increase muscle mass. It has also been shown to promote many health benefits. Although it is deemed safe and of clinical relevance for treating and preventing a vast number of diseases, a time-efficient and minimal dose of exercise has been the focus of a great number of research studies. Similarly, an inverted U-shaped relationship between training dose/volume and physiological response has been hypothesized to exist. However, the majority of available evidence supports a clear dose-response relationship between resistance training volume and physiological responses, such as muscle hypertrophy and health outcomes. Additionally, there is a paucity of data to support the inverted U-shaped response. Although it may indeed exist, it appears to be much more plastic than previously thought. The overarching principle argued herein is that volume is the most easily modifiable variable that has the most evidenced-based response with important repercussions, be these muscle hypertrophy or health-related outcomes