Beta-alanine Supplementation for Four Weeks Increases Volume Index and Reduces Perceived Effort of Resistance-trained Men: A Pilot Study.

International Journal of Exercise Science 14(2): 994-1003, 2021. The aim of the present study was to assess the short-term effects of four weeks of beta-alanine supplementation (BA) (6.4 g/day) on the total volume performed and perceived effort of resistance-trained individuals. Sixteen trained men (age: 27.3 ± 5.0 years, height: 1.78 ± 0.1 cm, total body mass: 84.3 ± 8.4 kg, RT experience: 5.9 ± 3.3 years) were allocated in one of the following groups: BA or Placebo (PLA). In addition, during the same period, participants were submitted to a resistance training program. Volume index (VI) and the rate of perceived exertion (RPE) were collected during the experimental period for both groups. Significant increases from the first to the last intervention week in VI were observed only for BA (+6.5%, d = 0.61, p = 0.04). In addition, supplementation induced a lower mean RPE (BA: 8.8 ± 0.5 AU vs. PLA: 9.4 ± 0.3 AU, p = 0.02). In conclusion, four weeks of BA supplementation were able to increase resistance-training volume without affecting the perceived effort of trained men

Tri-Set Training System Induces a High Muscle Swelling with Short Time Commitment in Resistance-Trained Subjects: A Cross-Over Study

International Journal of Exercise Science 15(3): 561-569, 2022. The purpose of the present study was to assess performance and morphological acute responses to the tri-set (TRI) resistance-training system. In a random order, 18 subjects (years: 30.0 ± 5.6; weight: 81.8 ± 13.4 kg; height: 173 ± 6.2 cm; RT experience: 4.6 ± 1.7 years) performed 3 exercises targeting the pectoralis major muscle in two different experimental conditions: traditional system (TRAD) and TRI. The TRAD protocol referred to the completion of a single exercise set followed by a rest period. For the TRI protocol, one set of each exercise was performed sequentially with a minimal rest interval afforded (\u3c 10 seconds). Both protocols were performed in 3 sets of 10RM. Pectoralis major muscle swelling (PMMS), volume load (VL), internal training load (ITL) and training efficiency (TE) were calculated and compared between both protocols. Despite the low VL (-19.3%; p \u3c 0.001), larger values of PMMS (104.7%; p \u3c 0.001), ITL (24.3%; p \u3c 0.001) and TE (56.0%; p \u3c 0.001) were observed during TRI compared to TRAD condition. In conclusion, the adoption of a TRI training protocol may induce distinct performance and morphological acute responses compared to TRAD, suggesting that resistance-trained subjects may experience a higher muscle swelling and intensity of effort with short time commitment when performing TRI system

Chronic Effects of Heavy Load Activity Performed Before Resistance Training Sessions on the Physical Performance of Youth Soccer Players

International Journal of Exercise Science 14(6): 1421-1434, 2021. The adoption of resistance training (RT) programs has been shown to positively influence sports performance-related parameters. However, the chronic effects of maximal strength protocols on the performance of soccer players are not completely investigated. The aim of this study was to evaluate the effects of performing two repetition maximum (2RM) before a resistance training session on the physical performance of youth soccer players. Seventeen players (under-20 category) were allocated in one of the following groups: 2RM + resistance training group (2RM + RT, n = 8) and resistance training group (RTG, n = 9). Both groups performed the same RT protocol during experimental weeks. However, the 2RM + RT performed 1 set of 2RM for 4 exercises, previously to RT protocol. Pre and post intervention period, one repetition maximum of the back squat exercise (1RMSQUAT), sprint time (15m-sprint test), countermovement jump (CMJ), repeated sprint ability (RSABEST and RSAMEAN), and yo-yo intermittent recovery test level- 2 (YYIRT2) were assessed. Total load lifted (TLL) during the experimental weeks was also collected. Significant increases in 1RMSQUAT (2RM + RT: +45.1%, d = 4.40; RTG: +32.3%, d = 1.84), 15m sprint (2RM + RT: -9.0%, d = 7.9; RTG: -8.8%%, d = 3.2), CMJ (2RM + RT: +2.3%, d = 0.17; RTG: +0.8%, d = 0.07), RSABEST (2RM + RT: -2.4%, d = 0.6; RTG: -2.3%, d = 1.04), RSAMEAN (2RM + RT: -2.9%, d = 1.33; RTG: -3.4%, d = 1.78), YYIRT2 (2RM + RT: +12.0%, d = 0.82; RTG: +12.1%, d = 0.63) (all p \u3c 0,05) were observed for both groups on pre to post-intervention periods, with no significant difference between groups. Therefore, the 2RM + RT protocol did not promote additional increase on performance of young soccer players

Order of Resistance Training Cycles to Develop Strength and Muscle Thickness in Resistance-Trained Men: A Pilot Study

International Journal of Exercise Science 14(4): 644-656, 2021. The aim of the present study was to assess the chronic effects of different order of resistance training cycles on strength and muscle thickness of recreationally resistance-trained men. The study sample was composed of 16 healthy men (age: 25.0 ± 3.8 years, height: 1.77 ± 7.6 cm, total body mass: 81.7 ± 10.4 kg, RT experience: 4.6 ± 0.7 years, relative bench press one repetition maximum: 1.2 ± 0.1, relative squat one-repetition maximum: 1.5 ± 0.2). According to baseline maximal strength, participants were allocated in one of the following groups: Maximal Strength-Strength Endurance (MS-SE) (six weeks of a maximal strength cycle followed by six weeks of a strength endurance cycle); Strength Endurance –Maximal Strength (MS-SE) (six weeks of a strength endurance cycle followed by six weeks of a maximal strength cycle). The following measurements were performed in the pre and post intervention periods: one-repetition maximum (1RM) on parallel back squat and bench press exercises, muscle thickness evaluation of biceps brachialis (MTBB), triceps brachialis (MTTB), and vastus lateralis (MTVL) by ultrasonography. Total load lifted (TLL) and Internal training load (ITL) were also assessed. Both groups presented significant increases in bench press (MS-SE p = 0.001, SE-MS p = 0.003) and half squat (MS-SE p = 0.004, SE-MS p = 0.001) 1RM, MTBB (MS-SE p = 0.020, SE-MS p = 0.005) and MTTB (MS-SE p = 0.001, SE-MS p = 0.001). For MTVL, a significant increase was observed only for MS-SE group (MS-SE p = 0.032, SE-MS p = 0.143). No significant difference between groups was observed for any strength or morphological outcomes. In conclusion, both MS-SE and SE-MS training cycles are effective strategies to enhance resistance training adaptations in trained men

Muscle architecture and strength changes induced by different resistance training frequencies and detraining

International Journal of Exercise Science 15(4): 1661-1679, 2022. The purpose of the present study was to investigate muscle thickness and strength outcomes of the quadriceps femoris induced by different resistance training (RT) frequencies and detraining. In addition, muscle architecture (MA) parameters were also assessed. Twenty-seven healthy resistance-trained subjects (men, n = 17; women, n = 10; 20.8 ± 1.9 years; RT experience = 3.3 ± 1.6 years) volunteered to participate in this study. One leg of each subject was randomly allocated into the 2 sessions per week condition (2x) and the contralateral leg was then placed in the 4 sessions per week condition (4x). There were 16 RT sessions in 2x and 4x. After 4 weeks, 4x were divided into 2 other conditions: more 4 weeks with 2x(4x (+2x)) and detraining (4x (+Det)). Muscle thickness (MT), fascicle length (FL), pennation angle (PA) of the quadriceps muscles and one-repetition maximum for unilateral knee extension (1RMKE) were evaluated. A significant increase of 1RMKE in 2x, 4x, and 4x (+2x) and a decrease in 4x (+Det) was observed (all p \u3c 0.05). The MA showed similar results in most dependent variables for MT, FL and PA. Specifically 4x (+Det) condition demonstrated antagonistic results when compared to the 4x (+2x) in MT of rectus femoris (p = 0.001) and increased FL in vastus intermedius (p = 0.001)

Acute Effects of Inter-set Stretching on Performance and Metabolic Parameters of Resistance-trained Men

International Journal of Exercise Science 15(4): 231-244, 2022. The present study investigated acute muscular performance and metabolic responses to resistance training (RT) with inter-set stretching (ISS). Seventeen resistance-trained men (age: 30.0 ± 5.6 years; body mass: 81.8 ± 13.4 kg; height: 173 ± 6.2 cm; RT experience: 4.6 ± 1.7 years) completed the ISS and traditional training (TT) protocol seven days apart in a randomized order. In both protocols, 7 sets of the seated cable fly exercise were performed with a 10-repetition maximum (10-RM) load. During the ISS protocol, subjects completed inter-set passive static stretching of the agonist muscles for 45 seconds, while a passive rest (no stretching) was adopted for the same duration in the TT protocol. The change in maximal bench press strength (1-RM), muscle swelling (ultrasound) of the pectoralis major (PMMS), and blood lactate were assessed immediately following each protocol. Additionally, the total load lifted (TLL) and internal training load (ITL) were assessed in both protocols. There was no difference between protocols for the change in maximal bench press 1-RM (p \u3e 0.05). There were higher values for PMMS (p \u3c 0.05) and blood lactate (p \u3c 0.05) following the TT versus the ISS protocol. The TT resulted in higher TLL (p \u3c 0.05) and ITL values (p \u3c 0.05) versus the ISS protocol. Resistance training with inter-set stretching results in lower acute performance and metabolic responses versus traditional training with passive rest between sets. Therefore, inter-set stretching might be applied within a periodized program on lower intensity days to reduce the overall stress of a session

Does beta-alanine supplementation enhance adaptations to resistance training? A randomized, placebo-controlled, double-blind study

The aim of the present study was to assess the effects of beta-alanine supplementation on muscle strength and thickness. Nineteen resistance-trained men (age: 27.3±5.5 years; height: 178±10 cm; body mass: 83.4±9.7 kg; training experience: 5.9±3.9 years) were allocated to one of the following groups: Beta-alanine (BA) (6.4 g/day of beta-alanine) or Placebo (PLA) (6.4 g/day of maltodextrin). Subjects completed 4 resistance training sessions per week for 8 weeks. The following assessments were performed before and after intervention periods: 1 repetition maximum (1RM) and 60%1RM tests in the bench press (60%1RMBENCH) and back squat (60%1RMSQUAT) exercises; muscle thickness assessment of biceps brachialis (MTBB), triceps brachialis (MTTB), and vastus lateralis (MTVL) by ultrasonography. No significant difference between groups was observed for the absolute increase (pre-post intervention) in the 1RMBENCH (mean difference = 0.8 kg; p = 0.679), 1RMSQUAT (mean difference = 0.1 kg; p = 0.992), MTBB (mean difference = 0.7 mm; p = 0.637), MTTB (mean difference = 1.4 mm; p = 0.282), MTVL (mean difference = 1.6 mm; p = 0.311), 60%1RMBENCH (mean difference = 0.5 repetitions; p = 0.670) and 60%1RMSQUAT (mean difference = 0.7 repetitions; p = 0.690). In conclusion, the 8-week training period induced significant strength and morphological responses. However, the addition of beta-alanine supplementation did not enhance these adaptive outcomes

Acute Effects of Foam Rolling on Cycling Performance: A Randomized Cross-Over Study

International Journal of Exercise Science 14(6): 274-283, 2021. Acute foam rolling protocols may increase range of motion without a negative impact on muscle performance. The main purpose of the present study was to investigate the acute effects of foam rolling on cycling performance (mean power and maximal power), affect and perceived exertion. A secondary aim was to assess the effect of foam rolling on post-exercise muscle soreness. In a random order, ten recreationally trained cyclists (age: 26 ± 5 years; height 1.76 ± 0.06 m; total body mass 78.3 ± 19.8 kg; cycling experience: 5.6 ± 5.3 years; 4.1 ± 1.3 cycling sessions per week and 1.4 ± 1.4 strength sessions per week) were submitted to the following experimental conditions (separated by one week) before performing a three-minute, all-out cycling test: foam rolling or control. During foam rolling protocol, participants were instructed to roll back and forth on one leg and to place the opposite leg crossed over, from the proximal to the distal portion of the rectus femoris and vastus lateralis during one set of sixty seconds for each muscle group. Feeling scale (10 min pre and post-test), CR-10 scale of perceived exertion (ten-minute post-test), pressure pain threshold (pre and 24 h post-test) and mean/maximal power were assessed. No significant differences were observed between conditions for mean and maximal power, affect, perceived exertion, and pressure pain threshold (all p \u3e 0.05). In conclusion, a pre-exercise acute session of self-myofascial release does not improve performance and post-exercise muscle soreness of recreationally trained cyclists

MANIPULATING RESISTANCE TRAINING VARIABLES TO INDUCE MUSCLE STRENGTH AND HYPERTROPHY: A BRIEF NARRATIVE REVIEW.

International Journal of Exercise Science 15(4): 910-933, 2022. The regular practice of resistance training (RT) has been shown to induce relevant increases in both muscle strength and size. In order to maximize these adaptations, the proper manipulation of RT variables is warranted. In this sense, the aim of the present study was to review the available literature that has examined the application of the acute training variables and their influence on strength and morphological adaptations of healthy young adults. The information presented in this study may represent a relevant approach to proper training design. Therefore, strength and conditioning coaches may acquire a fundamental understanding of RT-variables and the relevance of their practical application within exercise prescription

AN EXAMINATION OF TWO RESISTANCE TRAINING FREQUENCY TECHNIQUES IN MORPHOLOGICAL AND FUNCTIONAL ADAPTATIONS OF THE PATELLAR TENDON.

International Journal of Exercise Science 15(4): 709-720, 2022. The aim of the present study was to investigate the effects of distinct resistance training frequencies with equated-volume conditions in morphological and functional adaptations of the patellar tendon. Twenty-seven recreationally resistance-trained subjects (men [n=17] and women [n=10]) (age: 20.8 ± 1.9 years [range 18 to 25 years]; height: 1.73 ± 9.8 cm; total body mass = 73.2 ± 11.7 kg; previous RT experience = 3.3 ± 1.6 years) volunteered to participate in this study. A total of 16 training sessions were performed during the study period. Each subject’s leg was randomly allocated to one of the following training protocols: 2 training sessions/week (2x) or 4 training sessions/week (4x). Measurements of tendon cross sectional area (CSA) and length were performed through ultrasound imaging. One repetition maximum test was performed to assess patellar tendon force (PTF) unilaterally. For CSA (2x: Δ= -1.3%; 4x: Δ= -0.9%), and length (2x: Δ= -0.4%; 4x: Δ= 1.2%), no significant differences were observed within or between conditions (all p \u3e 0.05). For PTF, a significant difference was observed between conditions (mean difference = 0.05 [-125 to 224] p= 0.001). In conclusion, the leg extension exercise performed 2 vs 4x/week induces similar patellar tendon morphological responses. However, the increase in force seems to be enhanced by a lower weekly training frequency associated with a longer intervention period