Journal ArticleDOI
American College of Sports Medicine Position Stand. Progression Models in Resistance Training for Healthy Adults
William J. Kraemer,Kent J. Adams,Cafarelli E,Gary A. Dudley,C R. Dooly,Feigenbaum Ms,Steven J. Fleck,Franklin B,Andrew C. Fry,Hoffman,Robert U. Newton,Jeff A. Potteiger,Michael H. Stone,Nicholas A. Ratamess,Travis Triplett-McBride +14 more
TLDR
In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary and emphasis should be placed on multiple-joint exercises, especially those involving the total body.Abstract:
In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary. The optimal characteristics of strength-specific programs include the use of both concentric and eccentric muscle actions and the performance of both single- and multiple-joint exercises. It is also recommended that the strength program sequence exercises to optimize the quality of the exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher intensity before lower intensity exercises). For initial resistances, it is recommended that loads corresponding to 8-12 repetition maximum (RM) be used in novice training. For intermediate to advanced training, it is recommended that individuals use a wider loading range, from 1-12 RM in a periodized fashion, with eventual emphasis on heavy loading (1-6 RM) using at least 3-min rest periods between sets performed at a moderate contraction velocity (1-2 s concentric, 1-2 s eccentric). When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number. The recommendation for training frequency is 2-3 d x wk(-1) for novice and intermediate training and 4-5 d x wk(-1) for advanced training. Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency. For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion, with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity. Higher volume, multiple-set programs are recommended for maximizing hypertrophy. Progression in power training entails two general loading strategies: 1) strength training, and 2) use of light loads (30-60% of 1 RM) performed at a fast contraction velocity with 2-3 min of rest between sets for multiple sets per exercise. It is also recommended that emphasis be placed on multiple-joint exercises, especially those involving the total body. For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (> 15) using short rest periods (< 90 s). In the interpretation of this position stand, as with prior ones, the recommendations should be viewed in context of the individual's target goals, physical capacity, and training status.read more
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Journal ArticleDOI
Effects of Aquatic and Dry Land Resistance Training Devices on Body Composition and Physical Capacity in Postmenopausal Women
Juan C. Colado,Xavier García-Massó,Michael E. Rogers,Victor Tella,Juan Benavent,Estélio Henrique Martin Dantas +5 more
TL;DR: ADIDF training improves body composition and physical capacity of postmenopausal women as does performing land-based training programs.
Journal ArticleDOI
Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis.
Jaqueline Santos Silva Lopes,Aryane Flauzino Machado,Jéssica Kirsch Micheletti,Aline Castilho de Almeida,Allysiê Priscila Cavina,Carlos Marcelo Pastre +5 more
TL;DR: Elastic resistance training is able to promote similar strength gains to conventional resistance training, in different population profiles and using diverse protocols, to clarify and quantify the benefits provided by both mode.
Journal ArticleDOI
Diet and Exercise for Obese Adults with Knee Osteoarthritis
TL;DR: The physiologic and mechanical consequences of obesity and exercise on older adults with knee OA, the effects of long-term weight loss and exercise interventions, and the utility and feasibility of translating these results to clinical practice are reviewed.
Journal ArticleDOI
Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men
TL;DR: CP and DS systems do not promote greater gains in strength, muscle hypertrophy and changes in muscle architecture compared to traditional resistance training.
Journal ArticleDOI
Effect of Resistance Training to Muscle Failure vs. Volitional Interruption at High- and Low-Intensities on Muscle Mass and Strength.
Sanmy Rocha Nóbrega,Carlos Ugrinowitsch,Lucas Pintanel,Cintia Barcelos,Cleiton Augusto Libardi +4 more
TL;DR: Both Hirt-V and LIRT-V are equally effective in increasing muscle mass, strength, and PA when compared with RT performed to muscle failure, with no differences between protocols.
References
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Journal ArticleDOI
Resistance exercise in individuals with and without cardiovascular disease: Benefits, rationale, safety, and prescription an advisory from the committee on exercise, rehabilitation, and prevention, council on clinical cardiology, American Heart Association
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A cross-sectional study of muscle strength and mass in 45- to 78-yr-old men and women
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