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Resistance training (RT) can ameliorate outcomes related to sarcopenia by promoting beneficial changes in muscular strength, skeletal muscle mass (SMM), and muscle quality. This study compared the effects of 12 weeks of RT performed 2 and 3 sessions a week on body composition, muscular strength, muscle quality, and metabolic biomarkers in sarcopenic older women. Thirty-four sarcopenic older women (>60 years) were randomly assigned to perform a whole-body RT program, either 2 (G2X, n = 18) or 3 (G3X, n = 16) sessions a week during 12 weeks (8 exercises, single set of 10-15 repetitions). Body composition, muscular strength, muscle quality, and metabolic biomarkers were assessed before and after the intervention. Both groups increased (p < 0.05) 1 repetition maximum total muscular strength (G2X = +20.4% and G3X = +21.0%), SMM (G2X = +4.0% and G3X = +7.0%), and improved muscle quality (G2X = +16.7% and G3X = +13.6%), with no differences between groups (p > 0.05). No change overtime was found for IGF-1 and testosterone (p > 0.05). Our results suggest that 12 weeks of RT performed at a lower weekly frequency is as effective as a higher frequency in improving muscular strength, SMM, and muscle quality in sarcopenic older women. [ABSTRACT FROM AUTHOR]

Different methods can be used to assess muscle hypertrophy, but the effects of training on regional changes in muscle size can be detected only using direct muscle measurements such as muscle thickness, cross-sectional area, or volume. Importantly, muscle size increases vary across regions within and between muscles after resistance training programs (i.e., heterogeneous, or nonuniform, muscle hypertrophy). Muscle architectural changes, including fascicle length and pennation angle, after resistance and stretch training programs are also region-specific. In this paper, we show that the literature indicates that a single-site measure of muscle shape does not properly capture the effects achieved after exercise training interventions and that conclusions concerning the magnitude of muscle adaptations can vary substantially depending on the muscle site to be examined. Thus, we propose that measurements of muscle size and architecture should be completed at multiple sites across regions between the agonist muscles within a muscle group and along the length of the muscles to provide an adequate picture of training effects. [ABSTRACT FROM AUTHOR]

Whether there is an optimal range of motion (ROM) to induce muscle hypertrophy remains elusive, especially for gastrocnemius. This study aimed to compare the changes in gastrocnemius muscle thickness between calf raise exercise performed with full ROM (FULLROM), partial ROM performed in the initial (INITIALROM), and final (FINALROM) portions of the ROM. Forty-two young women performed a calf training program for 8 weeks, 3 days⋅week-1, with differences in the calf raise ROM configuration. The calf raise exercise was performed in a pin-loaded, horizontal, leg-press machine, in 3 sets of 15-20 repetition maximum. The subjects were randomly assigned to 1 of the 3 groups: FULLROM (ankle: -25° to +25°), INITIALROM (ankle: -25° to 0°), and FINALROM (ankle: 0°to +25°), where 0° was defined as an angle of 90° of the foot with the tibia. The muscle thickness measurements of medial and lateral gastrocnemius were taken by means of B-mode ultrasound. INITIALROM elicited greater medial gastrocnemius increases than FULLROM and FINALROM (INITIALROM = +15.2% vs. FULLROM = +6.7% and FINALROM = +3.4%; p ≤ 0.009). Furthermore, INITIALROM elicited greater lateral gastrocnemius increases than FINALROM (INITIALROM = +14.9% vs. FINALROM = +6.2%; p < 0.024) but did not significantly differ from FULLROM (FULLROM = +7.3%; p = 0.060). The current results suggest that calf training performed at longer muscle lengths may optimize gastrocnemius muscle hypertrophy in young women. Therefore, when prescribing hypertrophy-oriented training, the inclusion of the calf raise exercise performed with partial ROM in the initial portion of the excursion should be considered. [ABSTRACT FROM AUTHOR]

Resistance exercise range of motion (ROM) influences muscular adaptations. However, there are no consistent practical guidelines about the optimal ROM for maximizing muscle hypertrophy. The objective of this article was to systematically review the literature for studies that compared the effects of full ROM (fROM) and partial ROM (pROM) on muscle hypertrophy. PubMed/MEDLINE, Scopus, and Web of Science databases were searched to identify articles from the earliest record up to and including April 2022. We calculated the effect size (ES) scores of the variables of interest. Eleven studies were included in the review. Full ROM and pROM performed in the initial part of the ROM elicited greater muscle hypertrophy of the rectus femoris, vastus lateralis, biceps brachii, and brachialis distal sites (between-groups ES: 0.20–0.90) than pROM performed in the final part of the ROM. fROM elicited greater muscle growth on the gluteus maximus and adductors than pROM in the final part of the ROM (between-groups ES: 0.24–0.25). Initial pROM produced more favorable proximal rectus femoris hypertrophy than fROM (between-groups ES: 0.35–0.38). pROM in the middle part of the ROM elicited greater triceps brachii hypertrophy than fROM (between-group ES: 1.21). In conclusion, evidence suggests that when training at a longer muscle length—through either pROM or fROM—some muscles, such as quadriceps femoris, biceps brachii, and triceps brachii, tend to experience optimal growth. Thus, the use pROM in the initial part of the excursion in combination with fROM training should be considered when prescribing hypertrophy-oriented resistance training programs. [ABSTRACT FROM AUTHOR]

Nunes, JP, Marcori, AJ, Ribeiro, AS, Cunha, PM, Kassiano, W, Costa, BDV, Aguiar, AF, Nakamura, M, Mayhew, JL, and Cyrino, ES. Differential responsiveness for strength gain between limbs after resistance training in older women: Impact on interlimb asymmetry reduction. J Strength Cond Res 36(11): 3209–3216, 2022—The present study compared strength responses between preferred (PREF) and nonpreferred (N-PREF) legs in older women. Muscular strength was measured unilaterally using an isokinetic dynamometer and was analyzed for reproducibility scores, acute performance, and responsiveness to a resistance training (RT) program. One hundred eleven women (aged ≥60 years) performed 12 weeks of whole-body RT (3 times a week; 4 lower-body exercises). Reproducibility scores (intraclass correlation coefficient ≥0.920; following test-retests in part of the sample at pretraining; n = 19), average acute performances, and average strength gains (PREF = ∼6.9%; N-PREF = ∼7.2%) were similar between legs (p > 0.05). However, the individual analyses showed that some subjects were considered responders to strength gains in 1 leg, whereas nonresponders in the other. Nonetheless, when considering the responses in all strength tests, most subjects (91%) were considered responder to at least 1 measure. In addition, it was observed that the strength ratio between PREF/N-PREF legs was altered for those who presented some asymmetry at baseline, as the limbs became more symmetrical in all strength measures after the RT. In conclusion, we observed that some older women may have different levels of strength between legs; however, a traditional 12-week RT program with bilateral exercises can reduce such asymmetry by inducing greater strength gains in the weaker leg. [ABSTRACT FROM AUTHOR]

Supplemental Digital Content is Available in the Text. Kassiano, W, Nunes, JP, Costa, B, Ribeiro, AS, Schoenfeld, BJ, and Cyrino, ES. Does varying resistance exercises promote superior muscle hypertrophy and strength gains? A systematic review. J Strength Cond Res 36(6): 1753–1762, 2022—Fitness professionals routinely employ a variety of resistance training exercises in program design as a strategy to enhance muscular adaptations. However, it remains uncertain whether such an approach offers advantages over a fixed-exercise selection. The objective of this review was to review the effects of exercise variation on muscle hypertrophy and strength. A search of the literature was conducted using PubMed/MEDLINE, Scopus, and Web of Science databases. Eight studies were identified as meeting inclusion criteria. The combined total sample of the studies was N = 241, comprising all young men. The methodological quality of included studies was considered "good" and "excellent" based on the Physiotherapy Evidence Database Scale. The available studies indicate that varying exercise selection can influence muscle hypertrophy and strength gains. Some degree of systematic variation seems to enhance regional hypertrophic adaptations and maximize dynamic strength, whereas excessive, random variation may compromise muscular gains. We conclude that exercise variation should be approached systematically with a focus on applied anatomical and biomechanical constructs; on the contrary, employing different exercises that provide a redundant stimulus, as well as excessive rotation of different exercises (i.e., high frequency of change), may actually hinder muscular adaptations. [ABSTRACT FROM AUTHOR]

Carneiro, MAS, de Oliveira Júnior, GN, de Sousa, JFR, Murta, EFC, Orsatti, CL, Michelin, MA, Cyrino, ES, and Orsatti, FL. Effects of resistance training at different loads on inflammatory biomarkers, muscle mass, muscular strength, and physical performance in postmenopausal women. J Strength Cond Res 36(6): 1582–1590, 2022—It has been suggested that the effect of resistance training (RT) on circulating proinflammatory biomarkers may be dependent on muscle mass gain. A few recent studies have suggested that lower-load RT (LLRT; loads <50% of 1 repetition maximum [1RM] and repetition performed until, or close to, voluntary concentric failure) may be superior to higher-load RT (HLRT; loads >70% of 1RM) in increasing muscle mass. Hence, this study aimed to test whether LLRT is superior to HLRT for increasing muscle mass (total fat-free mass [TFFM] and leg fat-free mass [LFFM]) and improving circulating inflammatory biomarkers (interleukin [IL]-6, IL1-ra, tumor necrosis factor [TNF]-α, and extracellular heat shock protein [eHSP]70) in postmenopausal women (PW) (primary outcome). The secondary outcome was to compare the changes in muscular strength and physical performance (4-meter walking test [4-M], timed-up-and-go [TUG] test, and sit-to-stand [STS] test) between the LLRT and HLRT. The PW were randomized into 2 groups: LLRT (n = 14; loads necessary to perform 30–35 repetitions) and HLRT (n = 15; loads necessary to perform 8–12 repetitions). The greater magnitude of increase in LFFM (p = 0.033) was observed in LLRT when compared with HLRT. Moreover, there was a trend for a greater increase in TFFM in LLRT over HLRT (p = 0.070). However, there were similar improvements in TNF-α and muscular strength (p < 0.001). Furthermore, there was no significant difference between the RT schemes on IL-6, IL-1ra, and eHSP70 levels. Thus, although performing LLRT until, or close to, voluntary concentric failure seems to provide a greater stimulus for an increase in muscle mass than HLRT, it does not seem to affect the responses in circulating inflammatory biomarkers, muscular strength, and physical performance in PW. [ABSTRACT FROM AUTHOR]

Ribeiro, AS, Picoloto, A, Nunes, JP, Bezerra, ES, Schoenfeld, BJ, and Cyrino, ES. Effects of different resistance training loads on the muscle quality index in older women. J Strength Cond Res 36(5): 1445–1449, 2022—The purpose of this study was to investigate the effects of resistance training (RT) performed using low vs. moderate loads on muscular strength, muscle mass, and muscle quality index (MQI) in older women. Twenty-seven older women (71.5 ± 5 years, 65.2 ± 11 kg, 154.2 ± 5 cm, and 27.4 ± 4 kg·m−2) were randomized into 2 groups: one that performed RT with a low load (LOW, n = 13) and another that performed RT with a moderate load (MOD, n = 14). An 8-week RT program was performed 3 d·wk−1. Outcomes included 1-repetition maximum (1RM) tests and assessment of body composition by dual-energy X-ray absorptiometry. The LOW load consisted of a relative load at 15RM, whereas the MOD load consisted of a relative load at 10RM. Both groups presented significant changes from pre-training to post-training for chest press 1RM (LOW = 10.3%, and MOD = 11.1%), knee extension 1RM (LOW = 14.4%, and MOD = 16.6%), preacher curl 1RM (LOW = 12.4%, and MOD = 12.0%), fat-free mass (LOW = 2.1%, and MOD = 1.9%), body fat (LOW = −3.2%, and MOD = −2.7%), and MQI (LOW = 10.6%, and MOD = 11.3%). Results were similar (p > 0.05) between groups. These findings suggest that LOW and MOD loads are equally effective for promoting improvements in muscular strength and muscle growth as well as the MQI in older women. [ABSTRACT FROM AUTHOR]

Amarante do Nascimento, M, Nunes, JPA, Pina, FLC, Ribeiro, AS, Carneiro, NH, Venturini, D, Barbosa, DS, Mayhew, JL, and Cyrino, ES. Comparison of 2 weekly frequencies of resistance training on muscular strength, body composition, and metabolic biomarkers in resistance-trained older women: Effects of detraining and retraining. J Strength Cond Res 36(5): 1437–1444, 2022—This study aimed to compare the effects of 2 weekly frequencies of resistance training (RT) on muscular strength, body composition, and metabolic biomarkers in previously resistance-trained older women after detraining and retraining. Forty subjects (>60 years) performed RT (8 exercises, 1 set of 10–15 repetitions maximum) 2 (G2x) or 3 (G3x) times per week over 12 weeks of training and retraining. After training, subjects were detrained for 12 weeks. After detraining, there were significant decreases (p < 0.05) in upper-body (∼12%) and lower-body (∼14%) muscular strength, fat-free mass (FFM) (∼2%), and testosterone (∼26%), whereas increases were revealed for fat mass (FM) (∼4%), relative body fat (∼3%), fasting glucose (∼8%), low-density lipoprotein cholesterol (LDL-C) (∼21%), and triglycerides (∼24%), with no differences between groups (p > 0.05). Following retraining, there were significant increases (p < 0.05) for upper (∼7%) and lower (∼10%) muscular strength, FFM (∼2%), and testosterone (∼20%). In contrast, decreases were found for FM (∼7%), relative body fat (∼3%), fasting glucose (∼6%), LDL-C (∼14%), and triglycerides (∼21%), also with no differences between groups (p > 0.05). Gains after retraining were lower than after training (p < 0.05) only for upper- and lower-body muscular strength (∼6%) and testosterone (∼11%). Total cholesterol, high-density lipoprotein cholesterol, IGF-1, and C-reactive protein did not change at any point in the study for either group (p > 0.05). Our results suggest that older women can regain previous RT program benefits following detraining, regardless of the weekly training frequency. However, some fitness components may take longer to reestablish than the initial training level. [ABSTRACT FROM AUTHOR]

Cunha, PM, Ribeiro, AS, Padilha, C, Nunes, JP, Schoenfeld, BJ, Cyrino, LT, Tomeleri, CM, Nascimento, MA, Antunes, M, Fernandes, RR, Barbosa, DS, Venturini, D, Burini, RC, Sardinha, LB, and Cyrino, ES. Improvement of oxidative stress in older women is dependent on resistance training volume: Active aging longitudinal study. J Strength Cond Res 36(4): 1141-1146, 2022-The purpose of the present study was to investigate the effects of resistance training (RT) performed with a higher versus lower training volume on oxidative stress (OS) biomarkers in older women. Thirty-eight older women (>=60 years) were randomly assigned to 1 of 2 groups: a group that performed 1 set per exercise (low volume [LV], n = 18) or 3 sets per exercise (high volume [HV], n = 20). The whole-body RT consisted of a 12-week RT program involving 8 exercises performed with sets of 10-15 repetitions maximum, 3 days per week. Advanced oxidation protein products (AOPP), total radical-trapping antioxidant parameter (TRAP), and ferrous oxidation-xylenol orange (FOX) were used as OS biomarkers. The composite Z-score of the percentage changes from pre- to posttraining of OS biomarkers according to groups was calculated. A significant main effect of time (p < 0.05) was found for AOPP (LV = -7.3% vs. HV = -12.2%) and TRAP (LV = +1.5% vs. HV = +15.5%) concentrations, without a statistical difference between the groups (p > 0.05). A significant group vs. time interaction (p < 0.001) was revealed for FOX (LV = +6.4% vs. HV = -8.9%). The overall analysis indicated higher positive changes for HV than LV (composed Z-score: HV = 0.41 +/- 1.22 vs. LV = -0.37 +/- 1.03; p < 0.05). Our results suggest that a greater volume of RT seems to promote superior improvements on OS biomarkers in older women. [ABSTRACT FROM AUTHOR]

The aim of this study was to analyze the acute effects of resistance training (RT) systems on lower- and upper-limb performance in trained adults. Eighteen male young adults with experience in RT aged from 18 to 26 years underwent the 3 experimental conditions (drop-set [DS], decrescent pyramid [DP], and traditional [TR]). The subjects performed 2 exercises (bench press and leg press 45°). In the DS condition, they underwent 2 sets of 10 repetitions at 12RM, followed by 5 additional repetitions with an intensity of 15RM with 6-minute interval rest between sets. In the DP, it was performed 3 sets of 10 repetitions at 10RM, 12RM, and 15RM, respectively, and the rest interval was 3 minutes between sets. In the TR, the subjects performed 3 sets of 10 repetitions at 12RM with 3 minutes of rest between sets. Countermovement jump, peak power (Wpeak), and force (Fpeak) in the bench press were evaluated in the baseline, before, and 30 minutes after the experimental sessions. Countermovement jump performance decreased significantly only after the DS and DP conditions (26.7 and21.9%, respectively). The groups were significantly different in the post-intervention; the DS condition presented lower values when compared with the DP (p 5 0.01) and TR (p 5 0.001). According to Fpeak and Wpeak, only DS condition significantly decreased the performance (23.8 and 24.1%, respectively). The results indicate the DS and DP conditions impair the neuromuscular performance of the lower limbs, whereas for upper limbs, only DS condition negatively affect upper-limb performance. [ABSTRACT FROM AUTHOR]

The purpose of this study was to compare the effects of resistance training (RT) performed with 2 different volumes on body fat and blood biomarkers in untrained older women. Sixty-five physically independent older women (≥60 years) were randomly assigned to one of 3 groups: low-volume (LV) training group, high-volume (HV) training group, and a control group. Both training groups performed RT for 12 weeks, using 8 exercises of 10-15 repetitions maximum for each exercise. The low-volume group performed only a single set per exercise, whereas the HV group performed 3 sets. Anthropometric, body fat (%), trunk fat, triglycerides (TG), total cholesterol, low-density lipoprotein cholesterol (LDL-c), high-density lipoprotein cholesterol, very LDL-c (VLDL-c), glucose (GLU), C-reactive protein (CRP), and composite Z-score were measured. The HV group obtained greater improvements compared with the LV group (p < 0.05) for TG (LV = -10.5% vs. HV = -16.6%), VLDL-c (LV = -6.5% vs. HV = -14.8%), GLU (LV = -4.7% vs. HV = -11.1%), CRP (LV = -13.2% vs. HV = -30.8%), % body fat (LV = -2.4% vs. HV = -6.1%), and composite Z-score (LV = -0.13 ± 0.30 vs. HV = -0.57 ± 0.29). Trunk fat was reduced (p < 0.05) only in the HV group (-6.8%). We conclude that RT performed in higher volume seems to be the most appropriate strategy to reduce body fat (%), trunk fat, improve blood biomarkers, and reduce composite Z-score in older women. [ABSTRACT FROM AUTHOR]

The purpose of this study was to analyze the effects of resistance training (RT) exercise order on muscle strength, hypertrophy, and anabolic hormones in older women. Forty-four older women were randomly assigned to 1 of 3 groups: a nonexercise control group (CON, n = 15) and two RT groups that performed a 12-week RT program in a multijoint to single-joint order (MJ-SJ, n = 14), or in a single-joint to multijoint order (SJ-MJ, n = 15). The RT protocol (33/week) encompassed 8 exercises, with 3 sets of 10-15 repetitions performed per exercise. One repetition maximumtests were used to evaluate muscle strength; dual-energy X-ray absorptiometry was used to estimate lean soft tissue. Both training groups showed significant and similar increases in muscle strength (MJ-SJ = 16.4%; SJ-MJ = 12.7%) and mass (MJ-SJ = 7.5%; SJ-MJ = 6.1%), whereas there were no significant changes in testosterone and insulin-like growth factor 1. The results suggest that both approaches are similarly effective in eliciting morphofunctional improvements in older women. [ABSTRACT FROM AUTHOR]

Phase angle (PhA) is a viable indicator of cellular health, with higher values reflecting better cellularity, cell membrane integrity, and cell function. Adaptive responses to resistance training (RT) on PhA may be important in obese older people. The main purpose of the present study was to investigate the effects of 8 weeks of RT on PhA in obese older women. Thirty-three obese older women (68.1 ± 5.7 years, 71.6 ± 10.1 kg, 154.5 ± 6.7 cm, 30.0 ± 4.1 kg⋅m-2, and 45.0 ± 6.0% body fat) were randomly allocated into 1 of 2 groups: a training group that performed the RT program (TG, n = 18) or a nonexercise control group (CG, n = 15). The whole-body RT consisted of an 8-week RT program involving 8 exercises performed for 3 sets of 8-12 repetitions 3 times a week. Anthropometric, body fat and fat-free mass, PhA, total body water (TBW), intracellular water (ICW), and extracellular water compartments were performed at before and after training. After the intervention period, the TG presented greater increases (p < 0.05) than CG for fat-free mass (TG = +1.3% and CG = -0.3%), TBW (TG = +2.0% and CG = -1.7%), ICW (TG = +3.1% and CG = -1.9%), and PhA (TG = +3.4% and CG = -1.4%), and lower values for percentage of body fat (TG = -1.3% and CG = +0.9%) and bioimpedance resistance (TG = -4.6% and CG = +2.3%). Our results suggest that 8 weeks of RT improves PhA-a cellular health parameter-in obese older women. [ABSTRACT FROM AUTHOR]

The aim of this study was to analyze the effects of different resistance training (RT) frequencies (2 vs. 3 times per week) with an equivalent number of weekly sets performed between conditions on muscular strength and body composition in older women. Forty-seven older women (65 ± 4 years) were divided into 2 groups that performed a 12-week RT program either 2 (G2x and 3 sets) or 3 (G3x and 2 sets) times per week. The groups were evaluated before and after study on measures of body composition through dual-energy x-ray absorptiometry, and muscular strength through one repetition maximum (1RM) testing. Lean soft tissue was significantly increased in both groups (G2x = +1.7%, G3x = +1.7%), while only G3x reduced body fat after the intervention period (G2x = -0.7%, G3x = -2.9%). Similarly, significant increases were noted between conditions for 1RM scores in bench press (G2x = +11.8%, G3x = +11.9%) and knee extension (G2x = +17.4%, G3x = +10.8%). The results indicate that performing 2 or 3 RT sessions per week promotes similar improvements in muscular outcomes, while training more frequently may reduce body fat after 12 weeks of weekly sets-equated RT in untrained older women. [ABSTRACT FROM AUTHOR]

Nascimento, MA, Silva, DRP, Ribeiro, AS, Pina, FLC, Gerage, AM, Gobbo, LA, Mayhew, JL, and Cyrino, ES. Agreement between bioelectrical impedance and dual-energy x-ray absorptiometry to track changes in fat-free mass after resistance training in older women. J Strength Cond Res 34(6): 1700–1708, 2020—The aim of our study was to compare the agreement between bioelectrical impedance (BIA) and dual-energy X-ray absorptiometry (DXA) to track changes on fat-free mass (FFM) after a resistance training (RT) program in older women. Forty-three older women (65.2 ± 4.6 years, 59.5 ± 9.2 kg, 156.4 ± 6.0 cm, 24.3 ± 3.3 kg.m-2) participated in a RT intervention (12 weeks, 8 exercises, 2 sets, 10–15 repetitions, 3 nonconsecutive days per week). Fat-free mass changes were determined by a single-frequency BIA device (EQ1), 6 BIA prediction equations for older women (EQ2, EQ3, EQ4, EQ5, EQ6, and EQ7), and DXA. At pretraining, 3 equations overpredicted, and 3 underpredicted DXA FFM (F = 244.63, p < 0.001), although all equations had high correlations with DXA (r = 0.78–0.83). After training, 4 equations overpredicted and one underpredicted DXA FFM (F = 176.25, p < 0.001). Dualenergy X-ray absorptiometry detected significant gains in FFM (0.65 ± 0.82 kg; p < 0.05), as did EQ3 (0.55 ± 1.69 kg; p < 0.05), and EQ4 (0.61 ± 1.88 kg; p < 0.05), whereas the remaining equations did not indicate significant changes in FFM. Low correlations between FFM and equation change values suggest that single-frequency BIA-derived equations may not provide sufficient accuracy to track changes in FFM after 12 weeks of RT in older women. [ABSTRACT FROM AUTHOR]

The purpose of this study was to investigate the effect of resistance training (RT) performed in a pyramid (PR) vs. constant (CT) load system on muscular strength and hypertrophy in resistance-trained older women. Thirty-three older women (69.7 ± 5.9 years, 69.1 ± 15.0 kg, 156.6 ± 6.2 cm, and 28.1 ± 5.4 kg⋅m-2) were randomized into 2 groups: one that performed RT with a CT load (n = 16) and another group that performed RT in an ascending PR fashion (n = 17). Outcomes included 1 repetition maximum (RM) tests and assessment of skeletal muscle mass estimated by dual-energy X-ray absorptiometry. The study lasted 32 weeks, with 24 weeks dedicated to preconditioning and 8 weeks for the actual experiment. The RT program was conducted 3 d⋅wk-1; the CT consisted of 3 sets of 8-12RM with same load across sets, whereas the PR consisted of 3 sets of 12/10/8RM with incremental loads for each set. A significant (p ≤ 0.05) change from pretraining to posttraining was observed for chest press total strength (CT: pre = 122.8 ± 21.0 kg, post = 128.9 ± 21.4 kg, effect size [ES] = 0.28; PR: pre = 120.5 ± 22.8 kg, post = 125.8 ± 22.9 kg, ES = 0.24) and muscle mass (CT: pre = 21.4 ± 3.6 kg, post = 21.7 ± 3.5 kg, ES = 0.09; PR: pre = 20.9 ± 3.4 kg, post = 21.1 ± 3.4 kg, ES = 0.06) without differences between groups. Results suggest that both systems are effective to improve strength and muscle growth, but PR is not superior to CT for inducing improvements in previously trained older women. [ABSTRACT FROM AUTHOR]

The purpose of this study was to investigate the effect of resistance training (RT) performed in a pyramid (PR) versus a traditional (TD) system on muscular strength, muscle mass, and hormonal responses in older women. Twenty-five older women (67.6 ± 5.1 years, 65.9 ± 11.1 kg, 154.7 ± 5.8 cm, and 27.5 ± 4.5 kg•m-2) performed both a TD and PR system RT program in a balanced crossover design. The TD program consisted of 3 sets of 8--12 repetition maximum (RM) with a constant load for the 3 sets, whereas the PR system consisted of 3 sets of 12/10/8-RM with incrementally higher loads for each set. Training was performed in 2 phases of 8 weeks each, with a 12-week washout between the 8-week phases. One repetition maximum (1RM) tests were used as measures of muscular strength. Dual X-ray absorptiometry was used to estimate skeletal muscle mass. Testosterone and IGF-1 concentrations were determined preintervention and postintervention after 12 hours fasting. Significant (p ≤ 0.05) increases were observed in both groups for muscular strength in the 1RM chest press (TD = 12.4% and effect size [ES] = 0.86 vs. PR = 11.5% and ES = 0.74), knee extension (TD = 12.5% and ES = 0.61 vs. PR = 11.8% and ES = 0.62), preacher curl (TD = 10.9% and ES = 0.63 vs. PR = 8.6% and ES = 0.54), and for skeletal muscle mass (TD = 3.6% and ES = 0.32 vs. PR = 2.4% and ES = 0.24) with no differences between groups. There were no significant (p > 0.05) main effects for IGF-1 and testosterone. The results suggest that the PR and TD systems performed are similarly effective for promoting positive adaptations in muscular strength and hypertrophy in older women. [ABSTRACT FROM AUTHOR]

The article presents the results of a study which investigated the effect of exercise intensity upon perceived exertion during multi-set resistance training. An overview of related previous research is provided, detailing a drop in the intensity between sets is required to maintain the same level of perceived exertion. Details of the experiment protocol are also presented, including use interval 1-repetition maximum test sessions and the OMNI Resistance Exercise Scale.

Purpose: In postmenopausal women, optimizing muscular strength and physical performance through proper resistance training (RT) is crucial in achieving optimal functional reserve later in life. This study aimed to compare if a higher-load-tolower-load (HL-to-LL) scheme is more effective than a lower-load-to-higher-load (LL-to-HL) scheme on muscular strength and physical performance in postmenopausal women after 12 and 24 wk of RT. Methods: Twenty-four postmenopausal women were randomized into two groups: LL-to-HL (n = 12, 27-31 repetitions maximum (RM) in the first 12 wk, and 8-12RM in the last 12 wk) or HL-to-LL (n = 12, 8-12RM during the first 12 wk, and 27-31RM in the last 12 wk). Muscular dynamic (1RM test) and isometric strength (MIVC) and functional tests (sit-to-stand power, 400-m walking, and 6-min walking) were analyzed at baseline, after 12 and 24 wk. Results: Different load intensity transition schemes resulted in enhancements (P < 0.05) in dynamic (45° leg press: LL-to-HL = 21.98% vs HL-to-LL = 16.07%; leg extension: LL-to-HL = 23.25% vs HL-to-LL = 16.28%; leg curl: LL-to-HL = 23.89% vs HL-to-LL = 13.34%) and isometric strength (LLto-HL = 14.63% vs HL-to-LL = 19.42%), sit-to-stand power (LL-to-HL = 7.32% vs HL-to-LL = 0%), and walking speed (400-m test: LL-to-HL = 3.30%vsHL-to-LL = 5.52%; 6-min test: LL-to-HL = 4.44%vs HL-to-LL = 5.55%) after 24wk of RT, without differences between groups (P > 0.05). However, only the HL increased the dynamic strength in 45° leg press and leg extension and sit-to-stand power. Moreover, walking speed changes were more strongly correlated with the changes in MIVC (P < 0.05). Conclusions: Our results indicate that both load intensity transition schemes produce similar improvements in muscular strength and physical performance in postmenopausal women after 24 wk of RT. However, the HL was more effective in increasing 45° leg press and leg extension strength, as well as power (mainly when performed after the LL), whereas having little effect on leg curl strength, isometric strength, and walking speed. Our findings suggest that although an HL makes a muscle isotonically stronger, it may have limited impact on isometric strength and walking speed in postmenopausal women. [ABSTRACT FROM AUTHOR]