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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Randomized controlled trial to evaluate the effects of progressive resistance training compared to progressive muscle relaxation in breast cancer patients undergoing adjuvant radiotherapy: the BEST study
Karin Potthoff,Martina E. Schmidt,Joachim Wiskemann,Holger Hof,Oliver Klassen,Nina Habermann,Philipp Beckhove,Juergen Debus,Cornelia M. Ulrich,Karen Steindorf +9 more
TL;DR: The BEST study is the first randomized controlled trial comparing progressive resistance training with muscle relaxation training in breast cancer patients during adjuvant radiotherapy, and based on the analysis of physiological, immunological and inflammatory parameters it will contribute to a better understanding of the physiological and psychosocial effects and the biological mechanisms of resistance training.
Journal ArticleDOI
Strength and Conditioning for Grappling Sports
TL;DR: In this article, the authors propose a specific training strategy to target all health and skill-related fitness con-compensation components to maximize success in parallel sport, such as judo, jiu-jitsu, and wrestling.
Journal Article
Influence of exercise order on maximum strength and muscle thickness in untrained men.
Roberto Simão,Juliano Spineti,Belmiro Freitas de Salles,Liliam Fernandes de Oliveira,Thiago Torres da Matta,Fabrício Miranda,Humberto Miranda,Pablo B. Costa +7 more
TL;DR: If an exercise is important for specific training goals, it should be performed at the beginning of the training session, whether or not it is a large or a small muscle group exercise, according to traditional exercise order.
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Physical Exercise and MS - Recommendations
TL;DR: The purpose of this review is to provide clinicians with some easily administrable recommendations for the application of exercise in the rehabilitation strategy of MS.
Journal ArticleDOI
Haemodynamics of aerobic and resistance blood flow restriction exercise in young and older adults
Craig Staunton,Anthony K. May,Christopher R. Brandner,Christopher R. Brandner,Stuart A. Warmington +4 more
TL;DR: Data support aerobic exercise being a more appropriate BFRE for prescription in older adults that may contribute to limiting the effects of age-related muscle atrophy.
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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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TL;DR: This advisory reviews the role of resistance training in persons with and without cardiovascular disease, with specific reference to health and fitness benefits, rationale, the complementary role of stretching, relevant physiological considerations, and safety.
Journal ArticleDOI
A cross-sectional study of muscle strength and mass in 45- to 78-yr-old men and women
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