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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Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy
TL;DR: This review will focus on how the manipulation of protein intake during the recovery period following RE augments the adaptive response and provides nutritional recommendations for optimal skeletal muscle adaptation.
Journal ArticleDOI
Effectiveness of small daily amounts of progressive resistance training for frequent neck/shoulder pain: randomised controlled trial.
Lars L. Andersen,Charlotte A. Saervoll,Ole Steen Mortensen,Otto Melchior Poulsen,Harald Hannerz,Mette K Zebis +5 more
TL;DR: As little as 2 minutes of daily progressive resistance training for 10 weeks results in clinically relevant reductions of pain and tenderness in healthy adults with frequent neck/shoulder symptoms.
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An evaluation of the rearfoot posture in individuals with patellofemoral pain syndrome.
Pazit Levinger,Wendy L Gilleard +1 more
TL;DR: Rearfoot posture of PFPS subjects showed a small varus position of Subtalar Joint Neutral and a rearfoot valgus in relaxed standing posture, which may contribute to the increased eversion during relaxed standing in the PFPS group.
Journal ArticleDOI
Maximizing muscle protein anabolism: the role of protein quality.
Jason E. Tang,Stuart M. Phillips +1 more
TL;DR: Evidence suggests that consumption of different proteins can affect the amplitude and possibly duration of MPS increases after feeding and this effect interacts and is possibly accentuated with resistance exercise.
Resistance exercise in men receiving androgen deprivation therapy for prostate cancer
TL;DR: A review of resistance training in older men and women and changes in muscle mass, fatness, and bone mass after 36 weeks of MAXIMAL ANDROGEN BLOCKAGE for prostate cancer patients.
References
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Maria A. Fiatarone,Elizabeth C. Marks,Nancy D. Ryan,C. N. Meredith,Lewis A. Lipsitz,William J. Evans +5 more
TL;DR: It is concluded that high-resistance weight training leads to significant gains in muscle strength, size, and functional mobility among frail residents of nursing homes up to 96 years of age.
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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
Michael L. Pollock,Barry A. Franklin,Gary J. Balady,Bernard Chaitman,Jerome L. Fleg,Barbara J. Fletcher,Marian C. Limacher,Ileana L. Piña,Richard A. Stein,Mark A. Williams,Terry L. Bazzarre +10 more
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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