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
More filters
Journal ArticleDOI
Power training for older adults
TL;DR: Future well-designed studies on the risks and benefits of power training should provide more evidence on this promising form of resistance training for older adults of varying health and functional status.
Journal ArticleDOI
A higher effort-based paradigm in physical activity and exercise for public health: making the case for a greater emphasis on resistance training
James Steele,James Fisher,Martin Skivington,Chris Dunn,Josh Arnold,Garry A. Tew,Alan M. Batterham,David Nunan,Jamie M. O’Driscoll,Steven Mann,Chris Beedie,Simon A. Jobson,Dave Smith,Andrew D. Vigotsky,Stuart M. Phillips,Paul A. Estabrooks,Richard A. Winett +16 more
TL;DR: The purpose of this debate article is to discuss the emerging higher effort paradigm in physical activity and exercise for public health and to make a case for why there should be a greater emphasis placed upon resistance training as a mode in this paradigm shift.
Journal ArticleDOI
Effect of 12 weeks of resistance exercise on post-exercise hypotension in stage 1 hypertensive individuals
Milton Rocha Moraes,Reury Frank Pereira Bacurau,Herbert Gustavo Simões,Carmen Silvia Grubert Campbell,M A Pudo,Frederick Wasinski,João Bosco Pesquero,Martin Würtele,Ronaldo C. Araujo +8 more
TL;DR: The data demonstrate that PEH, following an acute exercise session, can indeed be attenuated after 12 weeks of training in hypertensive stage 1 patients not using antihypertensive medication.
Journal ArticleDOI
Borg’s scales in strength training; from theory to practice in young and older adults
John Buckley,Gunnar Borg +1 more
TL;DR: Borg's equation has been used to set theoretical estimates of a %1RM and the ability to set appropriate loads in relation to performing recommended numbers of repetitions was relevant to current practice guidelines.
Journal ArticleDOI
Combined isometric, concentric, and eccentric resistance exercise prevents unloading-induced muscle atrophy in rats
TL;DR: The results indicate that a combination of static- and dynamic-mode RE of sufficient volume provides an effective stimulus to stimulate anabolic/myogenic mechanisms to counter the initial stages of unloading-induced muscle atrophy.
References
More filters
Journal ArticleDOI
Functional significance of cell size in spinal motoneurons
TL;DR: The present paper is concerned with the central part of the motoneuron and the significance of its size in synaptic transmission and asks whether the cell bodies (and dendrites) connected with large and small motor fibers have different functional properties which can be recognized by their discharge characteristics.
Journal ArticleDOI
High-Intensity Strength Training in Nonagenarians: Effects on Skeletal Muscle
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.
Journal ArticleDOI
Single myosin molecule mechanics: piconewton forces and nanometre steps
TL;DR: A new in vitro assay using a feedback enhanced laser trap system allows direct measurement of force and displacement that results from the interaction of a single myosin molecule with a single suspended actin filament.
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
TL;DR: Data suggest that MM is a major determinant of the age- and gender-related differences in skeletal muscle strength, independent of muscle location (upper vs. lower extremities) and function (extension vs. flexion).