Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations
Fernando Pareja-Blanco,David Rodríguez-Rosell,Luis Sánchez-Medina,Joaquin Sanchis-Moysi,Cecilia Dorado,Ricardo Mora-Custodio,Juan Manuel Yáñez-García,David Morales-Alamo,Ismael Perez-Suarez,Jose A. L. Calbet,Juan José González-Badillo +10 more
TLDR
The progressive accumulation of muscle fatigue as indicated by a more pronounced repetition velocity loss appears as an important variable in the configuration of the resistance exercise stimulus as it influences functional and structural neuromuscular adaptations.Abstract:
We compared the effects of two resistance training (RT) programs only differing in the repetition velocity loss allowed in each set: 20% (VL20) vs 40% (VL40) on muscle structural and functional adaptations. Twenty-two young males were randomly assigned to a VL20 (n = 12) or VL40 (n = 10) group. Subjects followed an 8-week velocity-based RT program using the squat exercise while monitoring repetition velocity. Pre- and post-training assessments included: magnetic resonance imaging, vastus lateralis biopsies for muscle cross-sectional area (CSA) and fiber type analyses, one-repetition maximum strength and full load-velocity squat profile, countermovement jump (CMJ), and 20-m sprint running. VL20 resulted in similar squat strength gains than VL40 and greater improvements in CMJ (9.5% vs 3.5%, P < 0.05), despite VL20 performing 40% fewer repetitions. Although both groups increased mean fiber CSA and whole quadriceps muscle volume, VL40 training elicited a greater hypertrophy of vastus lateralis and intermedius than VL20. Training resulted in a reduction of myosin heavy chain IIX percentage in VL40, whereas it was preserved in VL20. In conclusion, the progressive accumulation of muscle fatigue as indicated by a more pronounced repetition velocity loss appears as an important variable in the configuration of the resistance exercise stimulus as it influences functional and structural neuromuscular adaptations.read more
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The Effects of Set Structure Manipulation on Chronic Adaptations to Resistance Training: A Systematic Review and Meta-Analysis
Ivan Jukic,Bas Van Hooren,Amador García Ramos,Amador García Ramos,Eric R. Helms,Michael R. McGuigan,James J. Tufano +6 more
TL;DR: In this paper, a systematic review and meta-analysis was performed to synthesise the available evidence on the effectiveness of traditional (TS), cluster (CS) and rest redistribution (RR) set structures in promoting chronic RT adaptations, and provide an overview of the factors which might differentially influence the magnitude of specific training adaptations between set structure types.
Journal ArticleDOI
Reliability of the Load-Velocity Relationship and Validity of the PUSH to Measure Velocity in the Deadlift
Clément Chéry,Ludwig Ruf +1 more
TL;DR: The findings revealed that intermediate intensities seem to be reliable and extreme points of the load-velocity curve were found to be less reliable and should therefore be used with caution when implemented as part of autoregulating strategies.
Journal ArticleDOI
Methods for Regulating and Monitoring Resistance Training.
Eric R. Helms,Kedric Kwan,Colby A. Sousa,John B. Cronin,John B. Cronin,Adam G. Storey,Michael C. Zourdos +6 more
TL;DR: Performance-based individualisation of load progression, flexible training configurations, and intensity and volume modifications based on velocity and RIR-based RPE scores are practical, reliable and show preliminary utility for enhancing performance.
Journal ArticleDOI
Cluster sets vs. traditional sets: Levelling out the playing field using a power-based threshold
TL;DR: Comparisons of cluster sets when truncating sets using a power-based threshold indicate that CS are a viable option for increasing training volume during contemporary training where sets are ended when repetitions drop below velocity or power thresholds.
Journal ArticleDOI
Bench Press at Full Range of Motion Produces Greater Neuromuscular Adaptations Than Partial Executions After Prolonged Resistance Training.
Alejandro Martínez-Cava,Alejandro Hernández-Belmonte,Javier Courel-Ibáñez,Ricardo Morán-Navarro,Juan José González-Badillo,Jesús G. Pallarés +5 more
TL;DR: The BPFULL stands as the most effective exercise to maximize neuromuscular improvements in recreational and well-trained athletes compared with partial ROM variations.
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