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Background and purpose Physical and therapeutic strategies to maintain and rehabilitate skeletal muscle mass, strength, and postural balance are clinically relevant to improve the health, well-being, and quality of life of older adults. The purpose of this study was to investigate the effects of photobiomodulation (PBM)/laser therapy combined with a resistance training (RT) program on quadriceps hypertrophy and strength, and postural balance in older women. Methods In a randomized, triple-blinded, placebo-controlled design, twenty-two older women (age 66.6 ± 5.2 years) were engaged in a supervised 10-wk RT program (2 times per week) involving unilateral leg extension exercise, in which each leg of the same participant was randomly assigned to receive active (λ = 808 nm, optical output = 100 mW, total energy = 42 J) or placebo laser PBM immediately before the RT sessions. Maximal dynamic strength by unilateral knee extension 1-repetition maximum (1RM), muscle hypertrophy by vastus lateralis muscle thickness, and postural balance by one-legged stance test on a force platform were assessed before and after the training program. Results Significance statistical analysis revealed a similar improvement (time P = .003) from pre- to posttraining for muscle hypertrophy and strength, and postural balance between active and placebo laser conditions. However, clinical interpretation for muscle hypertrophy showed a moderate effect (effect size [ES] = 0.58) for the active laser and a small effect (ES = 0.38) for the placebo laser. Clinical difference was not noticed between conditions for other analyzed variables. Conclusions These findings indicate that RT alone can be clinically important for counteracting the deleterious effects of aging on muscle size, strength, and balance, and that applying laser PBM therapy before the RT sessions may further improve gains in muscle hypertrophy.

The authors aimed to compare the effects of creatine (Cr) supplementation combined with resistance training on skeletal muscle mass (SMM), total body water, intracellular water (ICW), and extracellular water (ECW) in resistance-trained men as well as to determine whether the SMM/ICW ratio changes in response to the use of this ergogenic aid. Twenty-seven resistance-trained men received either Cr (n = 14) or placebo (n = 13) over 8 weeks. During the same period, subjects performed two split resistance training routines four times per week. SMM was estimated from appendicular lean soft tissue assessed by dual-energy X-ray absorptiometry. Total body water, ICW, and ECW were determined by spectral bioelectrical impedance. Both groups showed improvements (p p p > .05), whereas the SMM/ECW ratio decreased only in the Cr group (p p r = .71). The authors’ results suggest that the increase in muscle mass induced by Cr combined with resistance training occurs without alteration of the ratio of ICW to SMM in resistance-trained men.

Made available in DSpace on 2022-04-29T08:41:33Z (GMT). No. of bitstreams: 0 Previous issue date: 2022-04-01 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. Metabolism Nutrition and Exercise Laboratory Londrina State University Center for Research in Health Sciences University of Northern Paraná Exercise Science Department Cuny Lehman College Clinical Analyses Laboratory Londrina State University Department of Pathology Botucatu School of Medicine São Paulo State University Exercise and Nutrition Metabolism Center The Department of Public Health Botucatu School of Medicine São Paulo State University Exercise and Health Laboratory Interdisciplinary Center for the Study of Human Performance Faculty of Human Kinetics University of Lisbon Department of Pathology Botucatu School of Medicine São Paulo State University Exercise and Nutrition Metabolism Center The Department of Public Health Botucatu School of Medicine São Paulo State University

Ribeiro, AS, Schoenfeld, BJ, dos Santos, L, Nunes, JP, Tomeleri, CM, Cunha, PM, Sardinha, LB, and Cyrino, ES. Resistance training improves a cellular health parameter in obese older women: a randomized controlled trial. J Strength Cond Res 34(10): 2996-3002, 2020-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, 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.

Cessation of resistance training could result in loss of the gains acquired. Therefore, the aim of the current study was to verify the effect of 1-year of detraining following resistance training on body composition, functional capacity, handgrip strength, localized muscular endurance, and countermovement jump performance (CMJ) in older adults. Fifteen participants (4 women and 11 men; 65.5 ± 4.3 years) completed all the procedures over the experimental period. The participants were followed up during a 9-week resistance training program and after 1-year detraining. Measurements included body composition, handgrip strength, localized muscular endurance, stair ascent and descent, timed up-and-go, and CMJ. The resistance training resulted in improvements in skeletal muscle mass, stair ascent and descent, handgrip strength, localized muscular endurance, and CMJ variables. After the detraining period, significant reductions were observed in skeletal muscle mass (Δ = − 0.92 ± 0.58 kg) and CMJ height, velocity, and impulse (Δ = − 3.03 ± 1.83 cm, − 0.063 ± 0.042 m/s, − 6.34 ± 8.49 N·s, respectively) compared to the post-training period, returning to the baseline values. Conversely, stair ascent and descent, handgrip strength, and localized muscular endurance did not differ after the detraining period (p > 0.05). Retention of functional capacity, localized muscular endurance, and handgrip strength improvements were observed. However, skeletal muscle mass and CMJ variables decreased after the detraining period.

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 (p0.05) 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.

Made available in DSpace on 2020-12-10T20:01:41Z (GMT). No. of bitstreams: 0 Previous issue date: 2020-06-01 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 center dot 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). Dual-energy 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. Parana State Univ UNESPAR, Paranavai, Parana, Brazil Univ Estadual Londrina, Phys Educ & Sport Ctr, Metab Nutr & Exercise Lab, Londrina, Parana, Brazil Univ Northern Parana UNOPAR, Ctr Res Hlth Sci, Londrina, Parana, Brazil Univ Fed Santa Catarina, Dept Phys Educ, Florianopolis, SC, Brazil Sao Paulo State Univ, Sch Technol & Sci, Dept Phys Educ, Presidente Prudente, SP, Brazil Truman State Univ, Exercise Sci Dept, Kirksville, MO USA Parana State Univ UNESPAR, Paranavai, Parana, Brazil Sao Paulo State Univ, Sch Technol & Sci, Dept Phys Educ, Presidente Prudente, SP, Brazil

Many factors may influence the magnitude of individual responses to resistance training (RT). How the manipulation of training volume and frequency affects responsiveness level for muscle mass gain in older women has not been investigated. This study had the objective of identifying responders (RP) and non-responders (N-RP) older women for skeletal muscle mass (SMM) gain from a 12-week resistance training (RT) program. Additionally, we analyzed whether the N-RP could gain SMM with an increase in weekly training volume over 12 additional weeks of training. Thirty-nine older women (aged ≥ 60 years) completed 24 weeks of a whole-body RT intervention (eight exercises, 2–3×/week, 1–2 sets of 10–15 repetitions). SMM was estimated by DXA, and the responsive cut-off value was set at two times the standard error of measurement. Participants were considered as RP if they exceeded the cut-off value after a 12-week RT phase, while the N-RP were those who failed to reach the SMM cut-off. Of the 22 participants considered to be N-RP, only 3 accumulated SMM gains (P = 0.250) that exceeded the cut-off point for responsiveness following 12 additional weeks of training, while 19 maintained or presented negative SMM changes. Of the 17 participants considered to be RP, all continued to gain SMM after the second 12-week RT phase. No significant correlation was observed between the changes in SMM and any baseline aspect of the participants. Our results suggest that some older women are RP, while others are N-RP to SMM gains resulting from RT. Furthermore, the non-responsiveness condition was not altered by an increase of training volume and intervention duration while RP participants continue to increase SMM; it appears that RP continue to be RP, and N-RP continue to be N-RP.

Stretch training is widely used in a variety of fitness-related capacities such as increasing joint range of motion, preventing contractures and alleviating injuries. Moreover, some researches indicate that stretch training may induce muscle hypertrophy; however, studies on the topic have been primarily relegated to animal and in vitro models. The purpose of this brief review was to evaluate whether stretch training is a viable strategy to induce muscle hypertrophy in humans. An extensive literature search was performed using PubMed/MEDLINE, SciELO and Scopus databases, using terms related to stretching and muscle hypertrophy. Only human trials that evaluated changes in measures of muscle size or architecture following training protocols that it was performed stretching exercises were selected for inclusion. Of the 10 studies identified, 3 observed some significantly positive effects of stretch training on muscle structure. Intriguingly, in these studies, the stretching was carried out with an apparatus that aided in its performance, or with an external overload. In all studies, the subjects performed stretching at their own self-determined range of motion, and no effect was observed. Of the 5 available studies that integrated stretching into a resistance training programme, 2 applied the stretching in the interset rest period and were the ones that showed enhanced muscle growth. In conclusion, passive, low-intensity stretch does not appear to confer beneficial changes in muscle size and architecture; alternatively, albeit limited evidence suggests that when stretching is done with a certain degree of tensile strain (particularly when loaded, or added between active muscle contractions) may elicit muscle hypertrophy.

The present study aimed to evaluate the influence of holding the chair handles during the assessment of older women’s knee flexion and extension isokinetic and isometric strength. Of 57 older women (≥60 years) selected from a convenience sample for this research, 23 were randomly chosen to perform the tests twice for reliability analyses. Each participant performed maximal isokinetic knee extension and flexion at 60°/s and 180°/s angular velocities and isometric tests under two conditions: (a) holding the lateral handle of the chair (HOLD) and (b) supporting the hands on the shoulders with the arms crossed (i.e., not holding the handle [NHOLD]). Participants performed significantly better in the HOLD compared with the NHOLD condition. Slightly lower intraclass correlation coefficients (ICC = 0.870–0.956) were noted for the HOLD than for the NHOLD condition (ICC = 0.900–0.981) so that the HOLD performance on Days 1 and 2 was different on some measures. Owing to the higher reliability coefficients in the NHOLD condition, results suggest that, when assessing knee strength in older women, the evaluee should place their hands over their shoulders with arms crossed in front of the chest (NHOLD) to maximize assessment reliability (reproducibility of performance).

We compared the effects of different resistance training (RT) volume reduction strategies on muscular strength and lean soft-tissue (LST) in older women. Fifty-seven physically independent women (>60 years) performed a 20-week pre-conditioning phase of a standardized whole-body RT program (eight exercises, three sets, 8–12 repetitions, three sessions a week), and were then randomly assigned to one of the following conditions: reduced volume for a single set (RV1, n=20) or two sets (RV2, n=19), or maintained volume of three sets (MV, n=18) for 8 weeks (specific training phase). Muscular strength in the chest press, leg extension, and preacher curl exercises was determined by one-repetition maximum tests. A dual-energy X-ray absorptiometry device was used to estimate LST. An increase in muscular strength (16.3–32.1%) and LST (3.2–7.9%) was observed after the pre-conditioning phase. There was an increase in chest press for all groups (9.4–16.7%) after the specific training phase. In contrast, only MV increased significantly in the leg extension (4.4%). No between-group differences were revealed for LST in the specific training phase. Our results suggest that reduced RT volume from three to one set per exercise for 8 weeks seems sufficient to retain neuromuscular adaptations in older women.

ObjectiveThis study aims to investigate the effects of laser photobiomodulation (PBM) at 808 nm on biceps brachii performance to exhaustion, rating of perceived exertion (RPE), and delayed onset muscle soreness (DOMS) in untrained young women.MethodsThirteen young women (20.1 ± 2.9 years) participated in a crossover study in which they received, in a counterbalanced manner, active and placebo laser PBM on two occasions (T1 and T2), separated by a 7-day washout period. During T1 and T2, participants received active (100 mW output power, irradiance of 35.7 W cm–2, and total energy of 28 J/arm) or placebo laser irradiation on the biceps brachii muscle at 20 min before the repetitions-to-failure test [six sets at 60% of one-repetition maximum (1RM) until failure] for elbow flexion exercise. The number of repetitions performed and RPE over the six sets, as well as DOMS from basal up to 72 h after the repetitions-to-failure test, were recorded.ResultsThere was a significant (time, p < 0.05) reduction in the number of repetitions performed and an increase in RPE over six sets, with no statistical differences between placebo and active laser conditions (treatment × time, p > 0.05). DOMS increased at 24 h postexercise and progressively returned to baseline after 72 h in both conditions (time, p < 0.05; treatment × time, p > 0.05).ConclusionOur results indicate that acute laser PBM at 808 nm does not improve biceps brachii performance to exhaustion, RPE, and DOMS in untrained women.

The aim of this study was to analyze the association between muscle quality index (MQI) and phase angle (PhA) after a program of progressive resistance training (RT) in older women. Sixty-six older women with previous RT experience (68.8 ± 4.6 years, 156.6 ± 5.3 cm, 66.0 ± 13.0 kg, and 26.7 ± 4.6 kg/m2) underwent 12 weeks of RT (3 ×/week, eight exercises, and 10–15 repetition maximum). Anthropometry, muscular strength (one-repetition maximum tests), and body composition (dual-energy X-ray absorptiometry and spectral bioimpedance) were measured pre- and posttraining. There were observed significant increases for PhA, MQI, muscular strength, muscle mass, and reactance, whereas no significant changes in body fat and resistance were found. A significant correlation was observed between the RT-induced relative changes in PhA and MQI (r = .620). We conclude that improvements in MQI induced by RT are associated with increases in PhA. Therefore, PhA may be a valid tool to track changes in MQI after 12 weeks of RT in older women.

The purpose of the present study was to analyze the effects of the order of resistance training (RT) exercises on hypertrophy in young adult men. Thirty-six young adult men (age, 21.9 ± 2.5 years; body mass, 72.6 ± 12.1 kg, height, 176.9 ± 7.4 cm; body mass index, 23.1 ± 3.3 kg/m2) were randomly assigned to 1 of 2 training groups that performed a 6-week RT program in either (i) a traditional approach starting with multi-joint (MJ) exercises followed by single-joint exercises (SJ) (MJ-SJ, n = 19) or (ii) in reverse order (SJ-MJ, n = 17). Muscle thickness of the biceps brachii and mid-thigh were assessed by ultrasound. Lean soft tissue (LST) was assessed by dual-energy X-ray absorptiometry. Both groups similarly increased (P < 0.05) biceps brachii thickness (MJ-SJ = +14.2%, SJ-MJ = +13.8%). Alternatively, only the MJ-SJ group presented an increase in mid-thigh thickness from pre- to post-training (MJ-SJ = +7.2%, SJ-MJ = +3.9%). Upper limb LSTs (MJ-SJ = +5.2%, SJ-MJ = +7.5%) were statistically similar between conditions, and a trend for significance (P = 0.07) was found for trunk LST (MJ-SJ = +7.2%, SJ-MJ = +1.7%). Nonsignificant pre- to post-training changes were observed for lower limb LSTs (MJ-SJ = +0.7%, SJ-MJ = +1.8%). Our data suggest that both sequences are effective for increasing muscle hypertrophy over a short-term RT period; there may be a potentially beneficial hypertrophic effect for the mid-thigh by performing exercises in a manner that progresses from MJ to SJ exercises.

THE PRE-EXHAUSTION (PE) SYSTEM IN RESISTANCE TRAINING IS LARGELY USED BY ATHLETES AND PRACTITIONERS WITH THE GOAL OF ENHANCING MUSCULAR ADAPTATIONS. PRE-EXHAUSTION CONSISTS OF PERFORMING A SINGLE-JOINT EXERCISE BEFORE A MULTIPLE-JOINT EXERCISE IN AN EFFORT TO INCREASE THE OVERLOAD (MUSCLE AC

Tomeleri, CM, Ribeiro, AS, Nunes, JP, Schoenfeld, BJ, Souza, MF, Schiavoni, D, Junior, PS, Cavaglieri, CR, Cunha, PM, Venturini, D, Barbosa, DS, and Cyrino, ES. Influence of resistance training exercise order on muscle strength, hypertrophy, and anabolic hormones in older women: a randomized controlled trial. J Strength Cond Res 34(11): 3103-3109, 2020-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 (3×/week) encompassed 8 exercises, with 3 sets of 10-15 repetitions performed per exercise. One repetition maximum tests 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.

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 (p0.05) 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 (p0.05). Following retraining, there were significant increases (p0.05) 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 (p0.05). Gains after retraining were lower than after training (p0.05) 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 (p0.05). 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.

Muscular strength and hypertrophy following resistance training may be obtained in different degrees depending on the approach performed. This study was designed to compare the responses of the biceps brachii to two preacher curl exercises, one performed on a cable-pulley system (CAB, in which a greater torque was applied during the exercise when elbows were flexed and biceps shortened) and one performed with a barbell (BAR, in which greater torque was applied when the elbows were extended and biceps stretched). Thirty-five young adults (CAB: 13 men, 5 women, BAR: 12 men, 5 women, age = 24 &plusmn, 5 years) performed a resistance training program three times per week for 10 weeks, with preacher curl exercises performed in three sets of 8&ndash, 12 repetitions. Outcomes measured included elbow flexion peak isokinetic torque at angles of 20&deg, 60&deg, and 100&deg, (considering 0&deg, as elbow extended), and biceps brachii thickness (B-mode ultrasound). Following the training period, there were significant increases for both groups in elbow flexion peak torque at the 20&deg, (CAB: 30%, BAR = 39%, p = 0.046), 60&deg, (CAB: 27%, BAR = 32%, p = 0.874), and 100&deg, (CAB: 17%, BAR = 19%, p = 0.728), and biceps brachii thickness (CAB: 7%, BAR = 8%, p = 0.346). In conclusion, gains in muscular strength were greater for BAR only at longer muscle length, whereas hypertrophy was similar regardless of whether torque emphasis was carried out in the final (CAB) or initial (BAR) degrees of the range of motion of the preacher curl in young adults.

This study analyzed the effects of the pyramidal resistance training (RT) system with two repetition zones on cardiovascular risk factors in older women (≥60 years old). Fifty-nine older women were randomly assigned in three groups: non-exercise control (CON, n = 19), narrow-pyramid system (NPR, n = 20), and wide-pyramid system (WPR, n = 20). Training was performed for eight weeks (eight exercises for the whole-body, 3x/week) in which NPR and WPR performed three sets of 12/10/8 and 15/10/5 repetitions, respectively. Regional body fat was estimated by dual-energy X-ray absorptiometry, and blood parameters related to glycemic, lipid, and inflammatory profiles were assessed. After the training period, although no difference was observed for the magnitude of the changes between NPR and WPR, significant group by time interactions indicated benefits with RT compared to CON for reducing body fat (mainly android body fat, −7%) and improving glucose, HDL-C, LDL-C and C-reactive protein (p &lt, 0.05). Composite z-score of cardiovascular risk, created by the average of the intervention effects on the outcomes, indicate similar responses between NPR and WPR, differing from CON (p &lt, 0.001). Results indicate that both the repetition zones of the pyramidal RT reduced similarly the cardiovascular risk in older women.

Made available in DSpace on 2021-06-25T12:28:36Z (GMT). No. of bitstreams: 0 Previous issue date: 2020-12-01 Ministry of Education Conselho Nacional de Desenvolvimento Científico e Tecnológico (CNPq) The purpose of the present study was to compare the effects of three resistance exercise orders on muscular strength, body composition, and functional fitness in trained older women. Forty-five women (aged >= 60 years), after performing 12 weeks of a pre-conditioning resistance-training program were randomly assigned in one of the following groups that performed the exercises in the following orders: multi-joint to single-joint order (MJ-SJ, n=15), single-joint to multi-joint order (SJ-MJ, n=15), and alternating between upper and lower body order (ALT, n=15). Specific training intervention lasted 12 weeks (3x/week) and was composed of eight exercises performed in three sets of 15/10/5 repetitions, with increasing load through the sets. Muscular strength was estimated by one-repetition maximum tests; body composition was assessed by whole-body dual-energy x-ray absorptiometry, and functional fitness was analyzed with a sequence of four motor tests. All groups improved similarly in muscular strength (Cohen's effect size: MJ-SJ=0.45; SJ-MJ=0.48; ALT=0.45), skeletal muscle mass (MJ-SJ=0.08; SJ-MJ=0.07; ALT=0.09), and functional test performance (MJ-SJ=0.38; SJ-MJ=0.20; ALT=0.31), but no change was observed for body fat ( P >0.05). The results suggest that 12 weeks of resistance training induce positive changes in muscle morphofunctionality, regardless of the exercise order employed in trained older women. Univ Estadual Londrina, Phys Educ & Sport Ctr, Metab Nutr & Exercise Lab, Londrina, PR, Brazil Univ Northern Parana, Ctr Res Hlth Sci, Londrina, PR, Brazil Univ Estadual Campinas, Dept Pediat, Campinas, SP, Brazil Sao Paulo State Univ, Sch Sci & Technol, Prudente, SP, Brazil Univ Lisbon, Fac Motricidade Humana, CIPER, Exercise & Hlth Lab, Lisbon, Portugal Sao Paulo State Univ, Sch Sci & Technol, Prudente, SP, Brazil CNPq: 309455/2013-8

Made available in DSpace on 2021-07-14T10:22:14Z (GMT). No. of bitstreams: 0 Previous issue date: 2020-05-15. Added 1 bitstream(s) on 2021-07-14T11:28:35Z : No. of bitstreams: 1 S0101-32892020000100207.pdf: 917317 bytes, checksum: 8ad880b0463c96ff6c78b43535daa6b9 (MD5) Analisar o impacto da corrida em diferentes humidade relativa (HR) (normal (53%), muito alto (94%)), estado de hidratação (EH), taxa de transpiração (TT), freqüência cardíaca (FC), esforço percebido (RPE). Quatorze homens (25,2 anos) realizaram duas sessões de corrida em esteira. Massa corporal (HR normal: -1,35%, HR muito alta: -1,65%) e EH reduziram (HR normal: -14,8%, HR muito alta: -20,8%), RPE (HR normal: + 26%, HR muito alta: + 28%), aumento da FC (HR muito alta: + 5.8%: 20-40 min, + 3.1%: 40-60 min, HR normal: + 3%: 20-40 min; + 2.3%: 40-60 min). TT foi significantemente diferente entre HR (HR normal: -14.8%, HR muito alta: -20.8%). Há um impacto negativo na corrida em EH, massa corporal, FC e RPE em homens com HR normal e muito alta, e TT é mais afetada com HR muito alta. The purpose of this study was to analyze the impact of running in normal relative humidity (RH = 53%) and very high RH (94%) on hydration status (HS), sweating rate (SR), heart rate (HR), and rating of perceived exertion (RPE). Fourteen men (25.2 ± 6.6 yrs) performed two sessions of treadmill running. Body mass (normal RH: -1.35%, very high RH: -1.65%) HS (normal RH: -14.8%; very high RH: -20.8%) were reduced while RPE (normal RH: +26%; very high RH: +28%) and HR were increased (very high RH: +5.8%: 20-40 min, +3.1%: 40-60 min, +3%: 20-40 min; +2.3%: 40-60 min for normal RH). As expected, SR was significantly greater during very high RH (-20/8%) compared to normal RH (-14.8%). Running in very high RH at moderate temperature has a greater negative impact on SR, HS, body mass, HR, RPE in men than running in normal RH at the same temperature, which places the runner in greater danger of heat illnesses such as heat exhaustion or heat stroke. El objetivo de este estudio fue analizar las repercusiones de correr con diferentes niveles de humedad relativa (HR) (normal [53%], muy alta [94%]) sobre el estado de hidratación (EH), la tasa de sudoración (TS), la frecuencia cardíaca (FC) y el esfuerzo percibido (EP). Catorce hombres (25,2 ± 6,6 años) realizaron dos sesiones en cinta de correr. La masa corporal (HR normal: -1,35%; HR muy alta: -1,65%) y el EH (HR normal: -14,8%; HR muy alta: -20,8%) se redujeron, mientras que el EP (HR normal: +26%; HR muy alta: +28%) y la FC (HR muy alta: +5,8%: 20-40 min; +3,1%: 40-60 min; HR normal: + 3%: 20-40 min; + 2,3%: 40-60) aumentaron. La TS fue considerablemente diferente entre las HR (HR normal: -14,8%; muy alta HR: -20,8%). Hay repercusiones negativas por correr con una HR muy alta y una temperatura moderada en TS, EH, masa corporal, FC y EP en corredores que corren a una HR normal a la misma temperatura, lo que sitúa a estos en gran peligro de sufrir un enfermedad provocada por el calor, como agotamiento por calor o golpe de calor. Universidade Estadual do Paraná (UNESPAR) Universidade Estadual de Londrina, Centro de Educação Física e Desporto Universidade Estadual de Londrina, Programa de Educação Física Universidade Norte do Paraná, Centro de Pesquisa em Ciências da Saúde Truman State University, Exercise Science Program Universidade Federal do Mato Grosso (UFMT) Universidade Federal de Sergipe (UFS) Universidade Estadual do Centro-Oeste, UNICENTRO Universidade Estadual do Paraná (UNESPAR)

Background The purpose of this study was to compare the effects of a 24-week resistance-training (RT) program performed 2 vs. 3 times per week on body fat and metabolic health markers in older women. Methods Thirty-nine women (≥60 years old) were randomly assigned to two groups according to RT frequency (G2x=two sessions per week, N.=19; and G3x=three sessions per week, N.=20) and were submitted to two 12-week stages of whole-body RT. In the first stage, participants performed 1 set of 10 to 15 repetitions in each of eight exercises, whereas in the second stage, they performed 2 sets of 10 to 15 repetitions. Body fat was estimated by DXA, while biochemical analyses were performed on venous blood samples collected in the morning hours after a 12 hours' fasting and after a minimum of 48 hours since the last physical exercise session. Results After the 24 weeks of RT, only G3x significantly reduced body fat mass (G2x=0.0%; G3x=-5.1%), whereas both G2x and G3x reduced blood glucose and C-reactive protein levels. Both groups improved HDL-C after the first 12-week stage compared to baseline, although the changes from pre- to post-training were not significantly different between groups. No significant difference was observed compared to baseline for total cholesterol, VLDL-C, LDL-C, and triglycerides for either group. Conclusions These results suggest that RT-induced changes in health markers may occur regardless of RT frequency, whereas performing RT three times per week may be needed for reducing total body fat mass in older women.

The objectives of this paper were to: (a) systematically review studies that explored the effects of exercise order (EO) on muscular strength and/or hypertrophy; (b) pool their results using a meta-analysis; and (c) provide recommendations for the prescription of EO in resistance training (RT) programmes. A literature search was performed in four databases. Studies were included if they explored the effects of EO on dynamic muscular strength and/or muscle hypertrophy. The meta-analysis was performed using a random-effects model with Hedges' g effect size (ES). The methodological quality of studies was appraised using the TESTEX checklist. Eleven good-to-excellent methodological quality studies were included in the review. When all strength tests, that is, both in multi-joint (MJ) and single-joint (SJ) exercises were considered, there was no difference between the EOs (ES = -0.11

This study aimed to compare the effects of resistance training performed with low versus moderate loads on systemic resting blood pressure (BP) in older women. A total of 29 women (72.6 ± 5.1 years) were randomized into two groups: low load (LOW, n = 15) and moderate load (MOD, n = 14). An 8-week whole-body resistance training program was carried out 3 days/week (eight exercises, three sets, 10 or 15 repetition maximum). The LOW and MOD groups trained with a relative load of 15 and 10 repetition maximum, respectively. Outcome measures included resting systolic and diastolic BP. After 8 weeks, both groups presented significant changes (p

The purpose of this study was to determine the effects of different amounts of energy intake in combination with progressive resistance training on muscle mass and body fat in bodybuilders. Eleven male bodybuilders (26.8 ± 2.3 years, 90.1 ± 9.7 kg, and 176.9 ± 7.1 cm) were randomly assigned into one of two groups: a group that ingested higher amounts of energy (G1, 67.5 ± 1.7 kcal/kg/d, n = 6), and a group that ingested moderate amounts of energy (G2, 50.1 ± 0.51 kcal/kg/d, n = 5). Both groups performed resistance training 6 days per week over a 4-week study period. Measures of body composition were assessed before and after the intervention period. For body fat, only the G1 presented significant changes from pre- to post-training (G1 = +7.4% vs. G2 = +0.8%). For muscle mass, both groups showed significant increases after the intervention period, with G1 presenting a greater increase compared to G2 (G1 = +2.7% vs. G2 = +1.1%). Results suggest that greater energy intake in combination with resistance training induces greater increases in both muscle mass and body fat in competitive male bodybuilders.

Made available in DSpace on 2021-06-25T12:22:35Z (GMT). No. of bitstreams: 0 Previous issue date: 2020-08-01 Coordenação de Aperfeiçoamento de Pessoal de Nível Superior (CAPES) Conselho Nacional de Desenvolvimento Científico e Tecnológico (CNPq) Ministry of Education (MEC/Brazil) Bioelectrical impedance vector analysis (BIVA) and phase angle (PhA) have been widely used to monitor changes in health-related parameters in older adults, while resistance training (RT) is one of the potential strategies to mitigate the adverse effects of aging. The purpose of this study was to compare the effects of the crescent pyramid RT system with two repetition zones on BIVA patterns and PhA. Fifty-five older women (>= 60 years) were randomly assigned into three groups: control (CON, n = 18), narrow pyramid (NPR, n = 19), and wide pyramid (WPR, n = 18). The RT was performed for eight weeks, three times per week, in eight exercises for the whole body with three sets of 12/10/8 (NPR) or 15/10/5 repetitions (WPR). Bioimpedance spectroscopy (50 kHz frequency) was assessed. After the intervention period, both training groups showed significant changes in BIVA patterns compared to CON (p< 0.001); resistance decreased and reactance increased, which resulted in a BIVA-vector displacement over time (p< 0.001). Changes in PhA were greater for WPR ( increment % = 10.6; effect size [ES] = 0.64) compared to NPR ( increment % = 5.3; ES = 0.41) and CON ( increment % = -6.4; ES = -0.40). The results suggest that the crescent pyramid RT system with both repetition zones (WPR and NPR) is effective for inducing improvements in BIVA patterns and PhA in older women, although WPR elicits greater increases in PhA than NPR. Univ Estadual Londrina, Metab Nutr & Exercise Lab, Phys Educ & Sports Ctr, BR-86057970 Londrina, PR, Brazil Univ Northern Parana, Ctr Res Hlth Sci, BR-86041140 Londrina, PR, Brazil Sao Paulo State Univ, Dept Phys Educ, BR-19060900 Presidente Prudente, SP, Brazil Univ Bologna, Dept Life Qual Studies, I-47921 Rimini, Italy Univ Bologna, Dept Biomed & Neuromotor Sci, I-40126 Bologna, Italy CUNY Lehman Coll, Dept Exercise Sci, Bronx, NY 10468 USA Univ Lisbon, Exercise & Hlth Lab, CIPER, Fac Motricidade Humana, P-1499002 Lisbon, Portugal Sao Paulo State Univ, Dept Phys Educ, BR-19060900 Presidente Prudente, SP, Brazil

The main purpose of this study was to compare the effects of resistance training (RT) performed two versus three times per week on phase angle (a cellular health indicator) in older women. A total of 39 women (69.1 ± 5.5 years) were randomly assigned to perform a RT program two (G2X) or three (G3X) days per week for 12 weeks. The RT was a whole-body program (eight exercises, one set, 10–15 repetitions). Phase angle, resistance, reactance, and total body water were assessed by bioimpedance spectroscopy. Intracellular water, reactance, and phase angle increased significantly in G2X (2.1%, 3.0%, and 5.6%, respectively) and G3X (5.0%, 6.9%, and 10.3%, respectively) from pretraining to posttraining, with no significant difference between groups. Bioimpedance resistance decreased similarly in both groups (G2X = −1.7% vs. G3X = −3.2%). We conclude that a single set RT program with a frequency of 2 days per week may be sufficient to promote an improvement in cellular health in older women.

The purpose of this study was to investigate the effect of whey protein (WP) supplementation on muscular strength, hypertrophy, and muscular quality in older women preconditioned to resistance training (RT). In a randomized, double-blind, and placebo (PLA)-controlled design, 31 older women (67.4 ± 4.0 years, 62.0 ± 6.9 kg, 155.9 ± 5.7 cm, and 25.5 ± 2.4 kg/m2) received either 35 g of WP (n = 15) or 35 g of PLA (n = 16) over a 12-week study period while performing an RT program three times a week. Dietary intake, one-repetition maximum test, and skeletal muscle mass by dual-energy X-ray absorptiometry were assessed before and after the intervention period. Both groups showed significant (p p p p > .05) noted between conditions. We conclude that WP supplementation in combination with RT induces higher increases in both strength and hypertrophy in older women preconditioned to RT.

The aim of this study was to analyze the effects of higher protein (HP) intake associated with resistance training (RT) on parameters of cardiometabolic risk disease (CMR).A randomized, double-blind and placebo-controlled design was conducted. Thirty-two pre-conditioned older women were randomized in two groups to receive 35 g of protein (high protein group - HP) or 35 g of placebo (low protein group - LP) after training sessions. The RT program was carried out over 12 weeks, 3 days per week and 3 sets of 8-12 repetitions. Body composition (whole-body dual-energy X-ray absorptiometry), blood samples, anthropometric measurements and dietary intake were performed at pre- and post-intervention.There was a significant group-by-time interaction (P 0.05) for lean soft tissue (LST), total cholesterol/high density lipoprotein ratio (TC/HDL) and volume of load (VL), in which HP group presented greater improvements when compared to LP group (LST: +3.8% vs +2.0%; TC/HDL: -11.8% vs -2.9%; VL: 45.4% vs 35.4%). A time effect was found for HDL, LDL, Triglycerides (TGC), total cholesterol (TC), low density lipoprotein/HDL ratio (LDL/HDL) and C-reactive protein (CRP) (HDL: +6.7% vs +6.3%; LDL: -6.8% vs +0.9%; TGC: -2.0% vs -1.2%; TC: -2.8% vs +0.5%; LDL/HDL: -11.5 vs -6.9%; CRP: -8.6% vs -11.5%) in which both groups improved their scores without statistical differences between them. No effect was found for waist circumference.Increased dietary protein intake, achieved by whey protein supplementation, when associated with RT promotes greater gains on LST and VL, and a reduction on TC/HDL ratio in pre-conditioned older women.

This study aimed to analyze the effects of a pyramid system performed with two repetition zones on muscular strength and skeletal muscle mass (SMM) in older women. Thirty-nine physically independent older women (67.8±5.4 years) were randomly assigned into one of two of groups that performed an 8-week resistance training program in an ascending pyramid fashion. Both groups performed 3 sets: a narrow repetition zone (NPR, n=20) with 12/10/8 repetitions, and a wide repetition zone (WPR, n=19) with 15/10/5 repetitions. The program consisted of 8 whole-body exercises, performed 3 times a week. Dual-energy X-ray absorptiometry was used to measure SMM, and muscular strength was evaluated by one-repetition maximum (1RM). Both groups increased (P

Overweight among older adults has increased considerably, and resistance training (RT) is a very attractive intervention strategy for positive changes associated with its practice. The aim was to evaluate the impact of nutritional status on body composition and muscle strength of older women in a RT program. Forty-eight older women were divided into three groups: eutrophic (EUT, BMI ≤ 24.9 kg/m²), overweight (OVE, BMI between 25.0 and 29.9 kg/m²) and obese (OBE, BMI ≥ 30.0 kg/m2). RT was performed for 12 weeks, one set of 10 to 15 repetitions, eight exercises, three weekly sessions. Body composition assessments (muscle mass, fat mass and trunk fat), strength and muscle quality were performed. Interaction for muscle mass in EUT had significant effect (+ 4.0%) when compared to OVE (+ 1.4%) and OBE (+ 1.4%). Time effect was observed for muscle strength (EUT = + 10.6%, OVE = + 7.5% and OBE = + 11.0%), muscle quality (EUT = + 6.1%, OVE = + 6.3% and OBE = + 9.8%), trunk fat (EUT = - 3.3%, OVE = - 0.7% and OBE = - 0.7%) and fat mass (EUT = - 3.0%, OVE = - 1.5% and OBE = - 0.5%). The results suggest that RT is effective for improving strength, muscle quality, muscle mass, trunk fat and fat mass of older women, but nutritional status may be determinant in muscle mass changes.

Background There is controversial information regarding the effects of resistance training (RT) on the reduction of risk factors and metabolic syndrome (MetS)-related phenotypes, particularly, in older women. This study analyzed the effects of a 12-week RT program without dietary interventions on MetS components and inflammatory biomarkers in older women. Methods Fifty-three older women (70.4 ± 5.7 years; 26.7 ± 4.0 kg/m2) were randomly assigned to a training group (TG, n = 26) that performed 12 weeks of RT program or a control group (CG, n = 27) that did not perform any type of physical exercise (same period). Body composition (DXA), muscular strength (1RM tests), blood pressure (BP), and blood sample measurements were performed pre- and post-intervention. Results The RT intervention reduced significantly (P < 0.05) glucose (TG = -20.4% vs. CG = -0.3%), waist circumference (TG = -1.5% vs. CG = +2.0%), and Systolic BP (TG = -6.2% vs. CG = +0.9%), besides complete normalization of MetS (18% at baseline) in TG. Moreover, TG showed a decreasing in the concentrations of CRP (TG = -28.6% vs. CG = +34.5%), and TNF-α (TG = -21.6% vs. CG = +13.3%), in addition to positive improvements in the MetS Z-score (TG = -21.6% vs. CG = +13.3%). Conclusion Our results suggest that 12-wk RT seems to be effective for reducing MetS components and inflammatory biomarkers in older women, regardless of dietary intervention. RT-induced adaptations on body composition and inflammatory biomarkers appear to be related to healthy adaptations in risk factors for MetS.

The aim of this study was to analyze the effects of resistance training (RT) performed with 1 or 3 sets per exercise on osteosarcopenic obesity (OSO) syndrome parameters in older women. Sixty-two older women (68.0 ± 4.3 years, 26.8 ± 4.4 kg/m2) participated in a 12-week RT program. Participants were randomly assigned into one of the three groups: two training groups that performed either 1 set (G1S, n = 21) or 3 sets (G3S, n = 20) 3 times weekly, or a control group (CG, n = 21). Body composition was assessed by dual X-ray absorptiometry, strength was evaluated by 1 repetition maximum testing. The G3S presented significantly higher strength changes than G1S. The changes for percentage of body fat were higher for G3S compared to G1S. There was no difference in skeletal muscle mass between G3S and G1S, however both training groups displayed greater increases in this outcome compared to CG. There was no effect for bone mineral density. The overall analysis indicated higher (P

Ribeiro, AS, Schoenfeld, BJ, Fleck, SJ, Pina, FLC, Nascimento, MA, and Cyrino, ES. Effects of traditional and pyramidal resistance training systems on muscular strength, muscle mass, and hormonal responses in older women: a randomized crossover trial. J Strength Cond Res 31(7): 1888-1896, 2017-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) 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.

The purpose of the present study was to investigate the effect of two different resistance training (RT) prescription methods on phase angle (PA) in older women. Seventy-six older women (68.5 ± 5.7 years) were randomly assigned to one of three groups: two training groups that performed an eight-week RT programme either in a constant load (CT, n = 25) or an ascending pyramidal load (PR, n = 26) routine three times per week, or a control group (CG, n = 25) that performed no exercise. The CT programme consisted of three sets of 8-12 repetition maximum (RM) with a constant load for the three sets, whereas the PR training consisted of three sets of 12/10/8 RM with incremental loads for each set. PA was assessed by whole-body spectral bioelectrical impedance. After the RT period, both CT and PR achieved higher (P .05) values of PA (CT = 5.76 ± 0.59°, PR = 5.63 ± 0.61°, CG = 5.48 ± 0.46°) compared to the CG; however, there was no difference (P .05) between trained groups. The results suggest that eight weeks of RT based on a PR and CT load routines promote an improvement in PA, and both prescription methods performed similarly.

Aims The main aim of this study was to investigate the moderate versus high-load resistance training on muscle strength, hypertrophy and protein synthesis signaling in rats. Methods Twenty rats were randomly allocated into three groups as follow: control group (C, n = 6), high-load training (HL, n = 7) and moderate-load training (ML, n = 7). A ladder climb exercise was used to mimic resistance exercise. ML resistance training consisted of a moderate load, allowing performance at higher volume of load inherent to higher number of repetitions (8-16 climbing). HL resistance training consisted of progressively increase training load, with low volume of load (4-8 climbing). C group remained with physical activity restricted to their cage space. This experiment was conducted over a six-weeks period. Forty-eight hours after the last resistance training session the animals were euthanized for tissue collection. Results Both HL and ML regimens promoted similar increases in muscle strength, elevated protein synthesis signaling demonstrated by increased skeletal muscle total/phosphorylated P-70S6K ratio and similar increases in plantaris and FHL muscle hypertrophy, all compared to control. All these similarities were demonstrated even though testosterone/cortisol ratio was higher in HL group compared to ML and control. ML regimen caused higher total training volume and soleus muscle hypertrophy, which was not demonstrated in HL group. Conclusion In conclusion, results suggest that both HL and ML induce muscle hypertrophy and increase on strength in a similar way. ML moreover seems to favor slow fiber hypertrophy due the higher training volume.

Background Currently, several strength training protocols have been verified aiming improvements on functionality in older population. For this purpose, integrated exercises aimed at improving essential movements may be an interesting strategy in improving performance for daily activities. This randomized trial compared the effects of eight and twelve weeks of functional and traditional training (TT) on joint mobility, gait determinants and muscle strength, and verified the maintenance of the effects after eight weeks of detraining in the older women. Methods Fifty-two older women were randomized into three groups: Functional Training (FT: N.=19), TT (TT: N.=16) and Stretching Group (SG: N.=17). The data were analyzed by ANOVA with Bonferroni post-hoc test. Results The FT and TT groups obtained significant improvements in the tests of muscle strength and muscle power both after twelve weeks of intervention, as well as with SG. Only the FT presented statistically significant improvements in dynamic agility/balance (32%, P=0.000), and cardiorespiratory condition (8.71%, P=0.020) in relation to SG. Conclusions The experimental protocols are equally effective in improving joint mobility and strength components in active older women. However, FT seems to be more effective than TT in the improvement of the determinants of gait ability.

Bodybuilding is an aesthetic sport whereby competitors aspire to achieve a combination of high levels of muscularity combined with low levels of body fat. Protein is an important macronutrient for promoting muscle growth, and meeting daily needs is necessary to optimize the accretion of lean mass. Current recommendations for muscle hypertrophy suggest a relative protein intake ranging from 1.4 g/kg/day up to 2.0 g/kg/day is required for those involved in resistance training. However, research indicates that the actual ingestion of protein in competitive bodybuilders is usually greater than advocated in guidelines. The purpose of this current opinion article is to critically evaluate the evidence on whether higher intakes of protein are warranted in competitive bodybuilders. We conclude that competitive bodybuilders may benefit from consuming a higher protein intake than what is generally prescribed for recreationally trained lifters; however, the paucity of direct research in this population makes it difficult to draw strong conclusions on the topic.

The purpose of this study was to investigate the effects of BCAA supplementation on muscle recovery from resistance exercise (RE) in untrained young adults. Twenty-four young adults (24.0 ± 4.3 years old) were assigned to 1 of 2 groups (n = 12 per group): a placebo-supplement group or a BCAA-supplement group. The groups were supplemented for a period of 5 days. On day 1 and 3, both groups underwent a RE session involving two lower body exercises (hack squat and leg press) and then were evaluated for muscle recovery on the 3 subsequent moments after the RE session [30 min (day 3), 24 h (day 4), and 48 h (day 5)]. The following indicators of muscle recovery were assessed: number of repetitions, rating of perceived exertion in the last RE session, muscle soreness and countermovement jump (CMJ) during recovery period (30 min, 24 h, and 48 h after RE session). Number of repetitions remained unchanged over time (time, P 0.05), while the rating of perceived exertion increased (time, P 0.05) over 3 sets, with no difference between groups (group × time, P 0.05). Muscle soreness increased (time, P 0.05) and jumping weight decreased (time, P 0.05) at 30 min post-exercise and then progressively returned to baseline at 24 and 48 h post-exercise, with no difference between groups (group × time, P 0.05). The results indicate that BCAA supplementation does not improve muscle recovery from RE in untrained young adults.

The purpose of this study was to analyze the effect of a single-set RT program on CVD-risk parameters in untrained older women. Forty-eight older women (60 years) were randomly assigned to two groups. The training group (SS) performed a 12-week RT program comprised of single sets (10-15 repetitions) in 8 exercises performed 3 times per week. The control group remained pursued normal daily activities with no exercise intervention. Each participant was evaluated for total cholesterol (TC), high density lipoprotein (HDL), low density lipoprotein (LDL), very low-density lipoprotein (VLDL), triglycerides (TG), glucose (GLU) and, C-reactive protein (CRP). TC, LDL, GLU and CRP were reduced significantly (p 0.05) after exercise intervention in the exercise group. The composite Z-score of the cardiovascular risk was also significantly reduce compared to control group (P 0.05). We conclude that a 12-week RT program performed with a single-set per exercise is sufficient to reduce cardiovascular diseases risk components.

The purpose of this study was to compare the effect of RT performed in a pyramid (PR) and traditional (TD) straight set training system on muscle quality and metabolic biomarkers in older women. Twenty-five physically independent older women (67.6±5.1years, 65.9±11.1kg, 154.7±5.8cm) performed a RT program in TD and PR training systems in a balanced crossover design. Measurements of muscle quality, serum levels of C-reactive protein (CRP), glucose (GLU), total cholesterol, high-density lipoprotein (HDL-C), low-density lipoprotein (LDL-C), and triglycerides (TG) were obtained at different moments. The TD program consisted of 3 sets of 8-12 repetitions maximum (RM) with a constant weight for the 3 sets, whereas the PR training consisted of 3 sets of 12/10/8 RM with incremental weight for each set. The training was performed in 2 phases of 8weeks each, with a 12-week washout period between phases. Significant (P

The aim of this study was to analyze the effects of 8 weeks of conjugated linoleic acid (CLA) supplementation associated with aerobic exercise on body fat and lipid profile on obese women. We performed a randomized, double-blinded and placebo-controlled trial with 28 obese women who received 3.2 g/day of CLA or 4 g/day of olive oil (placebo group) while performing an 8-week protocol of aerobic exercise. Dietary intake (food record), body fat (dual-energy X-ray absorptiometry), and biochemical analysis (blood sample) were assessed before and after the intervention period. Independent of CLA supplementation, both groups improved (p < .05) oxygen uptake (CLA group, 13.2%; PLC group, 14.8%), trunk fat (CLA group, −1.0%; PLC group, −0.5%), leg fat (CLA group, −1.0%; PLC group, −1.6%), and total body fat (CLA group, −1.7%; PLC group, −1.3%) after the 8-week intervention. No main effect or Group × Time interaction was found for total cholesterol, triglycerides, and plasma lipoproteins (p > .05). We conclude that CLA supplementation associated with aerobic exercise has no effect on body fat reduction and lipid profile improvements over placebo in young adult obese women.

The purpose of this study was to compare different split resistance training routines on body composition and muscular strength in elite bodybuilders. Ten male bodybuilders (26.7 ± 2.7 years, 85.3 ± 10.4 kg) were randomly assigned into one of two resistance training groups: 4 and 6 times per week (G4× and G6×, respectively), in which the individuals trained for 4 weeks, 4 sets for each exercise performing 6–12 repetitions maximum (RM) in a pyramid fashion. Body composition was assessed by dual energy X-ray absorptiometry, muscle strength was evaluated by 1RM bench-press testing. The food intake was planned by nutritionists and offered individually throughout the duration of the experiment. Significant increases (p < .05) in fat-free mass (G4× = +4.2%, G6× = +3.5%) and muscular strength (G4× = +8.4%, G6× = +11.4%) with no group by time interaction were observed. We conclude that 4 and 6 weekly sessions frequencies of resistance training promote similar increases in fat-free mass and muscular strength in elite bodybuilders.

The aim of this study was to compare the effects of linear periodization (LP) versus nonperiodized (NP) resistance training on upper-body isometric force and skeletal muscle mass (SMM) in sarcopenic older adults. Twenty sarcopenic older adults were randomly assigned into the LP and NP groups and performed 16 weeks of resistance training. The SMM was measured by octopolar bioelectrical impedance. The isometric force for handgrip and trunk were assessed by dynamometer. Evaluations were performed at baseline, after 4, 8, 12, and 16 weeks of resistance training. For total weight lifted, there was a main effect for time (F=126.986, P0.05). The SMM increased across time (P0.05). There were strong and significant correlations between handgrip maximum force and SMM (LP: rho=0.79, P=0.004 vs. NP: rho=−0.43, P=0.244) and handgrip mean force and SMM (LP: rho=0.68, P=0.021 vs. NP: rho=−0.37, P=0.332) only for the LP group. In conclusion, LP and NP resistance training induced similar benefits on upper-body isometric force and SMM in sarcopenic older adults. However, LP presented lower total weight lifted, suggesting that it is possible to obtain similar gains in isometric force and SMM with less total work.

Aims: The purpose of this study was to examine the effects of training volume (1 vs. 3 sets) on lower-body muscle strength in untrained young men. Methodsː Eighteen untrained young men were recruited and their legs were trained with 1 or 3 sets (in a contralateral design) for 6 weeks, using a knee extension machine. Isokinetic peak torque and one repetition maximum (1RM) were assessed at pre- and post-training. Resultsː There was a similar improvement in the 1RM strength (1SET: +14.8% vs. 3SET: 16.3%, P > 0.05) and peak torque (1SET: +8.1% vs. 3SET: 9.3%, P > 0.05) for both conditions from pre- to post-training. The effect size (ES) for the change in 1RM was moderate for both conditions (1SET: 1.39 vs. 3SET: 1.41), and peak torque was trivial and small for 1SET (0.47) and 3SET (0.55), respectively. Additionally, there were no significant (P > 0.05) differences in the dietary intakes from pre- to post-training. Conclusionsː Our results indicate that 1 set is as effective as 3 sets for increasing lower-body muscle strength after a short-term RT period (6 weeks) in untrained young men.

β-Alanine supplementation has been shown to increase muscle carnosine levels and exercise performance. However, its effects on muscle recovery from resistance exercise (RE) remains unknown. The purpose of this study was to investigate the effects of β-alanine supplementation on muscle function during recovery from a single session of high-intensity RE. Twenty-four untrained young adults (22.1 ± 4.6 years old) were assigned to one of two groups (N = 12 per group): a placebo-supplement group (4.8 g/day) or an β-alanine-supplement group (4.8 g/day). The groups completed a single session of high-intensity RE after 28 days of supplementation and were then evaluated for muscle function on the three subsequent days (at 24, 48, and 72 h postexercise) to assess the time course of muscle recovery. The following indicators of muscle recovery were assessed: number of repetitions until failure, rating of perceived exertion, muscle soreness, and blood levels of creatine kinase (CK). Number of repetitions until failure increased from 24 to 48 h and 72 h of recovery (time P

To analyse the effect of resistance training (RT) frequency on muscle mass, appendicular lean soft tissue, insulin-like growth factor 1 (IGF-1), testosterone, and their changes with detraining in older women.Forty-five physically independent older women (≥ 60 years) were randomly assigned to perform RT either two (G2X, n = 21) or three times/week (G3X, n = 24), during 12 weeks (8 exercises, 1 set of 10-15 repetition maximum). Muscle mass and appendicular lean soft tissue, IGF-1, testosterone, and dietary intake were measured at pre-training, post-training, and after detraining (12 weeks).Muscle mass and appendicular lean soft tissue significantly increased post-training (G2X = +5.5% and G3X = +5.8%, P .0001) with no differences between groups, and gains were retained after detraining (G2X = 100% and G3X = 99%, P .0001). IGF-1 and dietary intake did not change for the groups during the study. Testosterone did not change post-training but significantly decreased after detraining (G2X = -21% and G3X = -50%, P .0001).We conclude that lower RT frequency is as effective as higher frequency to improve muscle mass and appendicular lean soft tissue, and to maintain testosterone and IGF-1. Additionally, detraining may reduce testosterone regardless of RT frequency. These results are specifically for community-dwelling older women and may not be generalized to other populations.