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
Resistance training in musculoskeletal rehabilitation: a systematic review
TL;DR: Evidence suggests that RT can increase muscle strength, reduce pain and improve functional ability in patients suffering from CLBP, knee osteoarthritis, and chronic tendinopathy and those under recovery after hip replacement surgery.
Journal ArticleDOI
Inter-individual variability in the adaptation of human muscle specific tension to progressive resistance training
TL;DR: Training-induced changes in F and PCSA varied substantially between individuals, giving rise to greater inter-individual variability in the specific tension response compared to that of MVC.
Journal ArticleDOI
Effects of resistance training combined with vascular occlusion or hypoxia on neuromuscular function in athletes
Apiwan Manimmanakorn,Nuttaset Manimmanakorn,Robert J. Taylor,Nick Draper,François Billaut,Jeremy P. Shearman,Michael J. Hamlin +6 more
TL;DR: Hypoxic conditions created within the muscles during vascular occlusion and hypoxic training may play a key role in these performance enhancements.
Journal ArticleDOI
High-Intensity Aerobic Exercise Improves Both Hepatic Fat Content and Stiffness in Sedentary Obese Men with Nonalcoholic Fatty Liver Disease.
Sechang Oh,Rina So,Takashi Shida,Tomoaki Matsuo,Bokun Kim,Kentaro Akiyama,Kentaro Akiyama,Tomonori Isobe,Yoshikazu Okamoto,Kiyoji Tanaka,Junichi Shoda +10 more
TL;DR: RT, HIAT, and MICT were equally effective in reducing hepatic fat content, but only HIAT was effective in improving hepatic stiffness and restoring Kupffer cell function; these benefits appeared to be independent of detectable weight and visceral fat reductions.
Journal ArticleDOI
Effects of soy protein and resistance exercise on body composition and blood lipids in postmenopausal women.
Nailza Maestá,Eliana Aguiar Petri Nahás,Jorge Nahas-Neto,Fábio Lera Orsatti,Cesar E. Fernandes,Paulo Traiman,Roberto Carlos Burini +6 more
TL;DR: The increase in muscle mass and reduction in abdominal fat were correlated with resistance training, and soy protein supplementation exerted possible favorable effects on lipid profile in postmenopausal women.
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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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Journal ArticleDOI
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