High-resistance strength training (HRST) is one of the most widely practiced forms of physical activity, which is used to enhance athletic performance, augment musculo-skeletal health and alter body aesthetics. Chronic exposure to this type of activity produces marked increases in muscular strength, which are attributed to a range of neurological and morphological adaptations. This review assesses the evidence for these adaptations, their interplay and contribution to enhanced strength and the methodologies employed. The primary morphological adaptations involve an increase in the cross-sectional area of the whole muscle and individual muscle fibres, which is due to an increase in myofibrillar size and number. Satellite cells are activated in the very early stages of training; their proliferation and later fusion with existing fibres appears to be intimately involved in the hypertrophy response. Other possible morphological adaptations include hyperplasia, changes in fibre type, muscle architecture, myofilament density and the structure of connective tissue and tendons. Indirect evidence for neurological adaptations, which encompasses learning and coordination, comes from the specificity of the training adaptation, transfer of unilateral training to the contralateral limb and imagined contractions. The apparent rise in whole-muscle specific tension has been primarily used as evidence for neurological adaptations; however, morphological factors (e.g. preferential hypertrophy of type 2 fibres, increased angle of fibre pennation, increase in radiological density) are also likely to contribute to this phenomenon. Changes in inter-muscular coordination appear critical. Adaptations in agonist muscle activation, as assessed by electromyography, tetanic stimulation and the twitch interpolation technique, suggest small, but significant increases. Enhanced firing frequency and spinal reflexes most likely explain this improvement, although there is contrary evidence suggesting no change in cortical or corticospinal excitability. The gains in strength with HRST are undoubtedly due to a wide combination of neurological and morphological factors. Whilst the neurological factors may make their greatest contribution during the early stages of a training programme, hypertrophic processes also commence at the onset of training.

http://performancetrainingsystems.net/Resources/Adaptations_to_Strength_Training.pdf

The adaptations to strength training : morphological and neurological contributions to increased strength.

Background
Muscle weakness in old age is associated with physical function decline. Progressive resistance strength training (PRT) exercises are designed to increase strength.

Objectives
To assess the effects of PRT on older people and identify adverse events.

Search methods
We searched the Cochrane Bone, Joint and Muscle Trauma Group Specialized Register (to March 2007), the Cochrane Central Register of Controlled Trials (The Cochrane Library 2007, Issue 2), MEDLINE (1966 to May 01, 2008), EMBASE (1980 to February 06 2007), CINAHL (1982 to July 01 2007) and two other electronic databases. We also searched reference lists of articles, reviewed conference abstracts and contacted authors.

Selection criteria
Randomised controlled trials reporting physical outcomes of PRT for older people were included.

Data collection and analysis
Two review authors independently selected trials, assessed trial quality and extracted data. Data were pooled where appropriate.

Main results
One hundred and twenty one trials with 6700 participants were included. In most trials, PRT was performed two to three times per week and at a high intensity. PRT resulted in a small but significant improvement in physical ability (33 trials, 2172 participants; SMD 0.14, 95% CI 0.05 to 0.22). Functional limitation measures also showed improvements: e.g. there was a modest improvement in gait speed (24 trials, 1179 participants, MD 0.08 m/s, 95% CI 0.04 to 0.12); and a moderate to large effect for getting out of a chair (11 trials, 384 participants, SMD -0.94, 95% CI -1.49 to -0.38). PRT had a large positive effect on muscle strength (73 trials, 3059 participants, SMD 0.84, 95% CI 0.67 to 1.00). Participants with osteoarthritis reported a reduction in pain following PRT(6 trials, 503 participants, SMD -0.30, 95% CI -0.48 to -0.13). There was no evidence from 10 other trials (587 participants) that PRT had an effect on bodily pain. Adverse events were poorly recorded but adverse events related to musculoskeletal complaints, such as joint pain and muscle soreness, were reported in many of the studies that prospectively defined and monitored these events. Serious adverse events were rare, and no serious events were reported to be directly related to the exercise programme.

Authors' conclusions
This review provides evidence that PRT is an effective intervention for improving physical functioning in older people, including improving strength and the performance of some simple and complex activities. However, some caution is needed with transferring these exercises for use with clinical populations because adverse events are not adequately reported.

/pdf/progressive-resistance-strength-training-for-improving-1c2gf9cvhl.pdf

Progressive resistance strength training for improving physical function in older adults

The evaluation of rate of force development during rapid contractions has recently become quite popular for characterising explosive strength of athletes, elderly individuals and patients. The main aims of this narrative review are to describe the neuromuscular determinants of rate of force development and to discuss various methodological considerations inherent to its evaluation for research and clinical purposes. Rate of force development (1) seems to be mainly determined by the capacity to produce maximal voluntary activation in the early phase of an explosive contraction (first 50–75 ms), particularly as a result of increased motor unit discharge rate; (2) can be improved by both explosive-type and heavy-resistance strength training in different subject populations, mainly through an improvement in rapid muscle activation; (3) is quite difficult to evaluate in a valid and reliable way. Therefore, we provide evidence-based practical recommendations for rational quantification of rate of force development in both laboratory and clinical settings.

/pdf/rate-of-force-development-physiological-and-methodological-5a4kwox9nh.pdf

Rate of force development: physiological and methodological considerations

In 2008, we published an article arguing that the age-related loss of muscle strength is only partially explained by the reduction in muscle mass and that other physiologic factors explain muscle weakness in older adults (Clark BC, Manini TM. Sarcopenia =/= dynapenia. J Gerontol A Biol Sci Med Sci. 2008;63:829-834). Accordingly, we proposed that these events (strength and mass loss) be defined independently, leaving the term "sarcopenia" to be used in its original context to describe the age-related loss of muscle mass. We subsequently coined the term "dynapenia" to describe the age-related loss of muscle strength and power. This article will give an update on both the biological and clinical literature on dynapenia-serving to best synthesize this translational topic. Additionally, we propose a working decision algorithm for defining dynapenia. This algorithm is specific to screening for and defining dynapenia using age, presence or absence of risk factors, a grip strength screening, and if warranted a test for knee extension strength. A definition for a single risk factor such as dynapenia will provide information in building a risk profile for the complex etiology of physical disability. As such, this approach mimics the development of risk profiles for cardiovascular disease that include such factors as hypercholesterolemia, hypertension, hyperglycemia, etc. Because of a lack of data, the working decision algorithm remains to be fully developed and evaluated. However, these efforts are expected to provide a specific understanding of the role that dynapenia plays in the loss of physical function and increased risk for disability among older adults.

/pdf/dynapenia-and-aging-an-update-2t4a0puzvs.pdf

Dynapenia and Aging: An Update

It is generally accepted that neural factors play an important role in muscle strength gains. This article reviews the neural adaptations in strength, with the goal of laying the foundations for practical applications in sports medicine and rehabilitation. An increase in muscular strength without noticeable hypertrophy is the first line of evidence for neural involvement in acquisition of muscular strength. The use of surface electromyographic (SEMG) techniques reveal that strength gains in the early phase of a training regimen are associated with an increase in the amplitude of SEMG activity. This has been interpreted as an increase in neural drive, which denotes the magnitude of efferent neural output from the CNS to active muscle fibres. However, SEMG activity is a global measure of muscle activity. Underlying alterations in SEMG activity are changes in motor unit firing patterns as measured by indwelling (wire or needle) electrodes. Some studies have reported a transient increase in motor unit firing rate. Training-related increases in the rate of tension development have also been linked with an increased probability of doublet firing in individual motor units. A doublet is a very short interspike interval in a motor unit train, and usually occurs at the onset of a muscular contraction. Motor unit synchronisation is another possible mechanism for increases in muscle strength, but has yet to be definitely demonstrated. There are several lines of evidence for central control of training-related adaptation to resistive exercise. Mental practice using imagined contractions has been shown to increase the excitability of the cortical areas involved in movement and motion planning. However, training using imagined contractions is unlikely to be as effective as physical training, and it may be more applicable to rehabilitation. Retention of strength gains after dissipation of physiological effects demonstrates a strong practice effect. Bilateral contractions are associated with lower SEMG and strength compared with unilateral contractions of the same muscle group. SEMG magnitude is lower for eccentric contractions than for concentric contractions. However, resistive training can reverse these trends. The last line of evidence presented involves the notion that unilateral resistive exercise of a specific limb will also result in training effects in the unexercised contralateral limb (cross-transfer or cross-education). Peripheral involvement in training-related strength increases is much more uncertain. Changes in the sensory receptors (i.e. Golgi tendon organs) may lead to disinhibition and an increased expression of muscular force. Agonist muscle activity results in limb movement in the desired direction, while antagonist activity opposes that motion. Both decreases and increases in co-activation of the antagonist have been demonstrated. A reduction in antagonist co-activation would allow increased expression of agonist muscle force, while an increase in antagonist co-activation is important for maintaining the integrity of the joint. Thus far, it is not clear what the CNS will optimise: force production or joint integrity. The following recommendations are made by the authors based on the existing literature. Motor learning theory and imagined contractions should be incorporated into strength-training practice. Static contractions at greater muscle lengths will transfer across more joint angles. Submaximal eccentric contractions should be used when there are issues of muscle pain, detraining or limb immobilisation. The reversal of antagonists (antagonist-to-agonist) proprioceptive neuromuscular facilitation contraction pattern would be useful to increase the rate of tension development in older adults, thus serving as an important prophylactic in preventing falls. When evaluating the neural changes induced by strength training using EMG recording, antagonist EMG activity should always be measured and evaluated.

http://www.luzimarteixeira.com.br/wp-content/uploads/2015/07/neural-adaptations-to-resisitve-exercise1.pdf

Neural adaptations to resistive exercise: mechanisms and recommendations for training practices.

GONDIN, J., M., GUETTE, Y. BALLAY, and A. MARTIN. Electromyostimulation Training Effects on Neural Drive and Muscle Architecture. Med. Sci. Sports Exerc., Vol. 37, No. 8, pp. 1291–1299, 2005. Purpose: The purpose of the study was to investigate the effect of 4 and 8 wk of electromyostimulation (EMS) training on both muscular and neural adaptations of the knee extensor muscles. Methods: Twenty males were divided into the electrostimulated group (EG, N 12) and the control group (CG, N 8). The training program consisted of 32 sessions of isometric EMS over an 8-wk period. All subjects were tested at baseline (B) and retested after 4 (WK4) and 8 (WK8) wk of EMS training. The EMG activity and muscle activation obtained under maximal voluntary contractions (MVC) was used to assess neural adaptations. Torque and EMG responses obtained under electrically evoked contractions, muscle anatomical cross-sectional area (ACSA), and vastus lateralis (VL) pennation angle, both measured by ultrasonography imaging, were examined to analyze muscular changes. Results: At WK8, knee extensor MVC significantly increased by 27% (P 0.001) and was accompanied by an increase in muscle activation (6%, P 0.01), quadriceps muscle ACSA (6%, P 0.001), and VL pennation angle (14%, P 0.001). A significant increase in normalized EMG activity of both VL and vastus medialis (VM) muscles (69 and 39%, respectively, P 0.001) but not of rectus femoris (RF) muscle was also found at WK8. The ACSA of the VL, VM, and vastus intermedius muscles significantly increased at WK8 (5–8%, P 0.001) but not at WK4, whereas no changes occurred in the RF muscle. Conclusion: We concluded that the voluntary torque gains obtained after EMS training could be attributed to both muscular and neural adaptations. Both changes selectively involved the monoarticular vastii muscles. Key Words: STRENGTH GAINS, EMG ACTIVITY, MUSCLE ACTIVATION, HYPERTROPHY, KNEE EXTENSORS

Electromyostimulation training effects on neural drive and muscle architecture.

The aim of the present study was to further confirm the validity of measurements for characterizing neuromuscular alterations by establishing their reliability both before and after fatigue. Thirteen men (28 5 years) volunteered to participate in two separate identical sessions requir- ing the performance of a sustained maximal voluntary contraction (MVC) with the quadriceps muscle for 2 min. MVC and transcutaneous electrical stimulations were used before and immediately after the fatiguing contrac- tion to investigate the reliability of MVC torque, central activation, and peripheral variables (M-wave properties, peak twitch, peak doublet) within and between sessions. Based on previous and present results, we advise the use of (1) voluntary activation level with potentiated doublet as a refer- ence to describe central fatigue, (2) electromyographic activity of vastus lateralis muscle as a surrogate for quadriceps for both voluntary and evoked contraction, and (3) potentiated peak doublet amplitude to investigate con- tractile fatigue. These findings can be useful in the choice of the parameters describing central and peripheral fatigue of the quadriceps muscle in future studies. Muscle Nerve 35: 486 - 495, 2007

Assessment of the reliability of central and peripheral fatigue after sustained maximal voluntary contraction of the quadriceps muscle.

The purpose of this study was to investigate whether the voluntary neural drive and the excitability of the reflex arc could be modulated by training, even in old age. To this aim, the effects of a 16-wk strengthening program on plantar flexor voluntary activation (VA) and on the maximum Hoffman reflex (H(max))-to-maximum M wave (M(max)) ratio were investigated in 14 elderly men (65-80 yr). After training, isometric maximum voluntary contraction (MVC) increased by 18% (P 65% MVC. Compared with younger men (24-35 yr), the H(max)- to M(max) ratio and nerve conduction velocity (H index) of the older group were significantly lower (42%, P < 0.05; and 29%, P < 0.001, respectively) and were not modulated by training. In conclusion, older men seem to preserve a high VA of plantar flexors. However, the impaired functionality of the reflex pathway with aging and the lack of modulation with exercise suggest that the decrease in the H(max)- to M(max) ratio and H index may be related to degenerative phenomena.

https://www.physiology.org/doi/pdf/10.1152/japplphysiol.00367.2001

Plantar flexor activation capacity and H reflex in older adults: adaptations to strength training

The aim of this study was to examine isokinetic torque produced by highly skilled (HS) and sedentary (S) human subjects, during knee extension, during maximal voluntary and superimposed electrical activation. To verify the level of activation of agonist (vastus lateralis, VL, and vastus medialis, VM) and antagonist muscles (semi-tendineous, ST), during maximal voluntary activation, their myo-electrical activities were detected and quantified as root mean square (rms) amplitude. Ten HS and ten S subjects performed voluntary and superimposed isometric actions and isokinetic knee extensions at 14 angular velocities (from −120 to 300°·s−1). The rms amplitude of each muscle was normalized with respect to its rms amplitude when acting as agonist at 15°·s−1. Whatever the angular velocity considered, peals torque and constant angular torque at 65° HS were significantly higher (P < 0.05) than those of S. Eccentric superimposed torque of S, but not HS, was significantly higher (P < 0.05) than voluntary torque at −120, −90, −60 and −30°·s−1 angular velocities. For a given velocity, the rms amplitude of VL and VM were significantly lower (P < 0.05), during eccentric than during concentric actions, in S, but not in HS. However, whatever the angular velocity, ST co-activation in HS was significantly lower (P < 0.05) than in S. We concluded that co-activation phenomenon could partly explain differences in isokinetic performances. Differences between voluntary and superimposed eccentric torques as well as lower agonist rms amplitude during eccentric action in S, support the possibility of the presence of a tension-regulating mechanism in sedentary subjects.

Co-activation and tension-regulating phenomena during isokinetic knee extension in sedentary and highly skilled humans

The study was conducted first, to determine the possibility of a dichotomy between circadian rhythm of maximal torque production of the knee extensors of the dominant and non-dominant legs, and second, to determine whether the possible dichotomy could be linked to a change in the downward drive of the central nervous system and/or to phenomena prevailing at the muscular level The dominant leg was defined as the one with which subjects spontaneously kick a football Tests were performed at 06:00, 10:00, 14:00, 18:00, and 22:00 h To distinguish the neural and muscular mechanisms that influence muscle strength, the electromyographic and mechanical muscle responses associated with electrically evoked and/or voluntary contractions of the human quadriceps and semi-tendinosus muscles for each leg were recorded and compared The main finding was an absence of interaction between time-of-day and dominance effects on the torque associated with maximal voluntary contraction (MVC) of both quadriceps A significant time-of-day effect on MVC torque of the knee extensors was observed for the dominant and non-dominant legs when the data were collapsed, with highest values occurring at 18:00 h (p < 001) From cosinor analysis, a circadian rhythm was documented (p < 0001) with the peak (acrophase) estimated at 18:18 +/- 00:12 h and amplitude (one-half the peak-to-trough variation) of 33 +/- 11% Independent of the leg tested, peripheral mechanisms demonstrated a significant time-of-day effect (p < 005) on the peak-torque of the single and doublet stimulations, with maximal levels attained at 18:00 h The central activation of the quadriceps muscle of each leg remained unchanged during the day The present results confirmed previous observations that muscle torque changes in a predictable manner during the 24 h period, and that the changes are linked to modifications prevailing at the muscular, rather than the neural, level The similar rhythmicity observed in this study between the dominant and non-dominant legs provides evidence that it is not essential to test both legs when simple motor tasks are investigated as a function of the time of day

Alain Martin

Papers

Electromyostimulation training effects on neural drive and muscle architecture.

Assessment of the reliability of central and peripheral fatigue after sustained maximal voluntary contraction of the quadriceps muscle.

Plantar flexor activation capacity and H reflex in older adults: adaptations to strength training

Co-activation and tension-regulating phenomena during isokinetic knee extension in sedentary and highly skilled humans

Time‐of‐Day Effect on the Torque and Neuromuscular Properties of Dominant and Non‐Dominant Quadriceps Femoris