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
Circuit resistance training in sedentary women: body composition and serum cytokine levels.
Fabiano Candido Ferreira,Fabiano Candido Ferreira,Alexandra Ivo de Medeiros,Alexandra Ivo de Medeiros,Cristiane Nicioli,Cristiane Nicioli,João Elias Nunes,João Elias Nunes,Gilberto Eiji Shiguemoto,Gilberto Eiji Shiguemoto,Jonato Prestes,Jonato Prestes,Roberto Mário Machado VerzolaR.M.M. Verzola,Roberto Mário Machado VerzolaR.M.M. Verzola,Vilmar Baldissera,Vilmar Baldissera,Sérgio Eduardo de Andrade PerezS.E. de Andrade Perez,Sérgio Eduardo de Andrade PerezS.E. de Andrade Perez +17 more
TL;DR: The proposed CRT improved body composition and did not induce any changes in serum cytokine levels characteristic of the inflammatory response in women.
Journal ArticleDOI
Effects of age and rest interval on strength recovery.
Martim Bottaro,Carlos Ernesto,Rodrigo Celes,Paulo de Tarso Veras Farinatti,Lee E. Brown,Ricardo Jacó de Oliveira +5 more
TL;DR: It is indicated that non-resistance trained young men may require longer rest interval to recover full PT and TW when compared to older men.
Journal ArticleDOI
Resistance Exercise-induced Changes in Muscle Phenotype Are Load Dependent.
Changhyun Lim,Changhyun Lim,Hyo Jeong Kim,Robert W. Morton,Roger C. Harris,Stuart M. Phillips,Tae Seok Jeong,Chang Keun Kim,Chang Keun Kim +8 more
TL;DR: LL RET was effective at increasing the content of a number of mitochondrial proteins, similar to previous research, which found that changes in muscle mass and strength were independent of load when repetitions were performed to volitional fatigue.
Journal ArticleDOI
Long-term repercussions of a pulmonary rehabilitation program on the indices of anxiety, depression, quality of life and physical performance in patients with COPD.
Rossane Frizzo de Godoy,Paulo José Zimermann Teixeira,Benno Becker Júnior,Maurício Michelli,Dagoberto Vanoni de Godoy +4 more
TL;DR: The benefits provided by the PRP in terms of the indices of anxiety, depression and quality of life, as well as the improved 6MWT performance, persisted throughout the 24-month study period.
Journal ArticleDOI
Effects of resistance exercise and protein ingestion on blood leukocytes and platelets in young and older men.
Juha J. Hulmi,Tero Myllymäki,M. Tenhumäki,N. Mutanen,Risto Puurtinen,Gøran Paulsen,Antti A. Mero +6 more
TL;DR: The acute increase in blood leukocytes and platelets may be smaller in the older as when compared to the younger men, however, the number of immune cells and thus probably their function may not be affected by milk protein ingestion or months of resistance training.
References
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Journal ArticleDOI
A cross-sectional study of muscle strength and mass in 45- to 78-yr-old men and women
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