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
Citations
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Journal ArticleDOI
Modulation of the renin-angiotensin system in white adipose tissue and skeletal muscle: focus on exercise training
Eliete Dalla Corte Frantz,Eliete Dalla Corte Frantz,Eliza Prodel,Eliza Prodel,Igor D. Braz,Isabele Gomes Giori,Isabele Gomes Giori,Thereza Cristina Lonzetti Bargut,D'Angelo Carlo Magliano,Antonio Claudio Lucas da Nóbrega,Antonio Claudio Lucas da Nóbrega +10 more
TL;DR: The RAS is presented as a key mechanism of WAT and skeletal muscle metabolic dysfunction and the interaction between the RAS and exercise and the possible underlying mechanisms of the health-related aspects of ExT are discussed.
Journal ArticleDOI
Intradialytic exercise improves physical function and reduces intradialytic hypotension and depression in hemodialysis patients.
So Yon Rhee,Jin Kyung Song,Suk Chul Hong,Jae Won Choi,Hee Jung Jeon,Dong Ho Shin,Eun Hee Ji,Eun Hee Choi,Ji-Yeon Lee,A-Ram Kim,Seung Wook Choi,Jieun Oh +11 more
TL;DR: Combination aerobic and anaerobic exercise training during dialysis was found to be effective on physical health status, intradialytic hypotension, and depression in terms of mental health, and may provide an appropriate guidance for encouraging exercise by nephrologists.
Journal ArticleDOI
Endocrinological Roles for Testosterone in Resistance Exercise Responses and Adaptations
David R. Hooper,David R. Hooper,William J. Kraemer,Brian C. Focht,Jeff S. Volek,William H. DuPont,Lydia K. Caldwell,Carl M. Maresh +7 more
TL;DR: Testosterone has also been shown to acutely rise immediately following an acute resistance exercise bout, which does not seem to be necessary for resistance training adaptations to occur, but whether this response optimizes such adaptations has not yet been determined.
Journal ArticleDOI
The effects of adding single-joint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men.
Henrique Silvestre de França,Paulo Alexandre Nordeste Branco,Dilmar Pinto Guedes Junior,Paulo Gentil,James Steele,Cauê Vazquez La Scala Teixeira +5 more
TL;DR: 8 weeks of RT involving MJ or MJ+SJ resulted in similar alterations in muscle strength and size in trained participants, suggesting MJ-only RT to be a time-efficient approach.
Journal ArticleDOI
Comparison of multisensory and strength training for postural control in the elderly
Fábio Marcon Alfieri,Marcelo Riberto,Lucila Silveira Gatz,Carla Paschoal Corsi Ribeiro,José Augusto Fernandes Lopes,Linamara Rizzo Battistella +5 more
TL;DR: The GM group showed better results for the peak torque and work than the GS group, but without statistical significance, and it is not possible to state that one exercise regimen proved more efficacious than the other in improving balance control.
References
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Journal ArticleDOI
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