Effects of order of resistance training exercises on muscle hypertrophy in young adult men (original) (raw)
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An examination of the time course of training-induced skeletal muscle hypertrophy
Skeletal muscle hypertrophy is typically considered to be a slow process. However, this is partly because the time course for hypertrophy has not been thoroughly examined. The purpose of this study was to use weekly testing to determine a precise time course of skeletal muscle hypertrophy during a resistance training program. Twenty-Wve healthy, sedentary men performed 8 weeks of high-intensity resistance training. Whole muscle cross-sectional area (CSA) of the dominant thigh was assessed using a peripheral quantitative computed tomography scanner during each week of training (W1-W8). Isometric maximum voluntary contractions (MVC) were also measured each week. After only two training sessions (W1), the mean thigh muscle CSA increased by 5.0 cm 2 (3.46%; p < 0.05) from the pre-testing (P1) and continued to increase with each testing session. It is possible that muscular edema may have inXuenced the early CSA results. To adjust for this possibility, with edema assumedly at its highest at W1, the next signiWcant increase from W1 was at W3. W4 was the Wrst signiWcant increase of MVC over P1. Therefore, signiWcant skeletal muscle hypertrophy likely occurred around weeks 3-4. Overall, from the pre-testing to W8, there was an increase of 13.9 cm 2 (9.60%). These Wndings suggested that training-induced skeletal muscle hypertrophy may occur early in a training program.
Gross Measures of Exercise-Induced Muscular Hypertrophy
Journal of Orthopaedic & Sports Physical Therapy, 2000
Pretest-posttest, single factor design. Objectives: To compare several indices that might be used to depict muscle size. Background: The particular strategy used during heavy-resistance training may determine the magnitude of hypertrophic adaptations. At the same time, assorted measures supposedly reflecting muscle size may provide different results. Methods and Measures: Four groups of men (n = 38, mean age = 21.1 years, SD = 2.1) were exposed to conditions designed to elicit differential hypertrophic adaptations following 21 sessions of squat training. Three of the groups performed 4 sets of multiple repetitions maximum (RM): group 1,3-5 RM; group 11, 13-1 5 RM; and group 111,23-25 RM. A control (C) group did no formal physical training. Tests used to represent muscle size included body weight, thigh girth, net thigh girth, and quadriceps femoris and hamstring thicknesses via Bmode ultrasound. Results Changes in the groups subsequent to training were similar for body weight and hamstring thickness. Results differed for the remaining 3 dependent variables (mean 2 SD): thigh girth was greater in groups 11 (1.42 2 1.00) and 111 (1.35 2 1.1 6) than in group C (0.24 2 0.69); net thigh girth was greater in groups 11 (1.33 2 0.77) and 111 (1.40 2 1.03) than in group C (0.10 2 0.84); and quadriceps femoris thickness was greater in all 3 training groups (1, 0.61 2 0.54; 11, 0.43 2 0.30; 111, 0.55 2 0.39) than in group C (0.05 2 0.11). Conclusions: Observed muscle mass change following heavy-resistance training is dependent upon both the training intervention and tool used for measurement.) Orthop Sporb Phys Ther ZOOO; 3O: 143-148.
Translational sports medicine, 2023
Trained individuals may require variations in training stimuli and advanced resistance training paradigms (ADV) to increase skeletal muscle hypertrophy. However, no meta-analysis has examined how ADV versus traditional (TRAD) approaches may diferentially afect hypertrophic outcomes in trained populations. Te aim of this review was to determine whether the skeletal muscle hypertrophy responses induced by TRAD difered from ADV in resistance-trained individuals. Furthermore, we sought to examine potential efects of dietary factors, participants' training status, and training loads. We searched for peer-reviewed, randomized controlled trials (published in English) conducted in healthy resistance-trained adults performing a period of TRAD and ADV with pre-to-post measurement(s) of muscle hypertrophy in PubMed, Web of Science, SPORTDiscus, and MEDLINE databases up to October 2022. A formal meta-analysis was conducted in Revman5, and risk of bias was assessed by ROB2. Ten studies met the inclusion criteria. Results indicated no diference between ADV and TRAD for muscle thickness (SMD = 0.05, 95% CI: −0.20 0.29, p = 0.70), lean mass (SMD = −0.01, 95% CI: −0.26 0.23, p = 0.92), muscle cross-sectional area (SMD = −0.07, 95% CI: −0.36 0.22, p = 0.64), or all measurements analyzed together (SMD = −0.00, 95% CI: −0.15 0.14, p = 0.95). No heterogeneity or inconsistencies were observed; however, unclear risk of bias was present in most of the studies. Short-term ADV does not induce superior skeletal muscle hypertrophy responses when compared with TRAD in trained individuals. Tis review was not previously registered.
The role of exercise selection in regional Muscle Hypertrophy: A randomized controlled trial
Journal of Sports Sciences, 2021
There is emerging evidence suggesting that muscle growth is not homogeneous through the muscle. The aim of the present study was to analyse the role of exercise selection in regional hypertrophy. Two randomly allocated groups with equal training volume and intensity performed squats in the smith machine (SMTH group) or the leg extension exercise (LEG group). Growth in proximal, central and distal regions of the rectus femoris (RF) and vastus lateralis (VL) muscles, jump height and body composition were analysed. Results show that the three regions of RF grew significantly in the participants of the LEG group (p < 0.05), while only the central region of VL grew significantly in the SMTH group (p < 0.05). In summary, this study confirms that exercise selection plays a role in regional hypertrophy. Whilst there may be still other factors that determine how muscles grow, it seems that the chosen exercises may be responsible of the differences observed in this study.
Research in Sports Medicine, 2020
Although used by resistance-trained individuals, it is unknown if increasing muscle strength prior to hypertrophy training leads to greater muscle growth and strength gains. We investigated muscle thickness and maximum strength in 26 resistance-trained men who were randomly assigned to either: STHT, consisted in a 3-week strength-oriented training period (4x1-3 repetition maximum [RM]) prior to a 5-week hypertrophy-oriented period (4x8-12RM), or HT, which comprised an 8-week hypertrophy-oriented training period. Vastus lateralis muscle thickness, and back squat and legpress 1-RM were assessed at pre, third week, and after 8 weeks of training. When pre-to-post changes are compared, STHT induced greater muscle growth (p = 0.049; 95%CI = 0.15-3.2%; d = 0.81) and strength gains in the back squat (p = 0.015; 95%CI = 1.5-13%; d = 1.05) and leg-press 45° (p = 0.044; 95%CI = 0.16-9.9%; d = 0.79) compared to HT. Our results support the use of a period to increase muscle strength prior to an HT to increase muscle thickness and maximum strength in resistance-trained men.
International Journal of Environmental Research and Public Health, 2020
We performed a systematic review and meta-analysis to study all published clinical trial interventions, determined the magnitude of whole-body hypertrophy in humans (healthy males) and observed the individual responsibility of each variable in muscle growth after resistance training (RT). Searches were conducted in PubMed, Web of Science and the Cochrane Library from database inception until 10 May 2018 for original articles assessing the effects of RT on muscle size after interventions of more than 2 weeks of duration. Specifically, we obtain the variables fat-free mass (FMM), lean muscle mass (LMM) and skeletal muscle mass (SMM). The effects on outcomes were expressed as mean differences (MD) and a random-effects meta-analysis and meta-regressions determined covariates (age, weight, height, durations in weeks. . .) to explore the moderate effect related to the participants and characteristics of training. One hundred and eleven studies (158 groups, 1927 participants) reported on the effects of RT for muscle mass. RT significantly increased muscle mass (FFM+LMM+SMM; ∆1.53 kg; 95% CI [1.30, 1.76], p < 0.001; I 2 = 0%, p = 1.00). Considering the overall effects of the meta-regression, and taking into account the participants' characteristics, none of the studied covariates explained any effect on changes in muscle mass. Regarding the training characteristics, the only significant variable that explained the variance of the hypertrophy was the sets per workout, showing a significant negative interaction (MD; estimate: 1.85, 95% CI [1.45, 2.25], p < 0.001; moderator:-0.03 95% CI [−0.05, −0.001] p = 0.04). In conclusion, RT has a significant effect on the improvement of hypertrophy (~1.5 kg). The excessive sets per workout affects negatively the muscle mass gain.
Applied Physiology, Nutrition, and Metabolism, 2013
The aim of this study was to examine the effect of adding single-joint (SJ) exercises to a multi-joint (MJ) exercise resistance-training program on upper body muscle size and strength. Twenty-nine untrained young men participated in a 10-week training session. They were randomly divided in 2 groups: the MJ group performed only MJ exercises (lat pulldown and bench press); the MJ+SJ group performed the same MJ exercises plus SJ exercises (lat pulldown, bench press, elbow flexion, and elbow extension). Before and after the training period, the muscle thickness (MT) of the elbow flexors was measured with ultrasound, and peak torque (PT) was measured with an isokinetic dynamometer. There was a significant (p < 0.05) increase in MT (6.5% for MJ and 7.04% for MJ+SJ) and PT (10.40% for MJ and 12.85% for MJ+SJ) in both groups, but there were no between-group differences. Therefore, this study showed that the inclusion of SJ exercises in a MJ exercise training program resulted in no additional benefits in terms of muscle size or strength gains in untrained young men.
Influence of exercise order on maximum strength and muscle thickness in untrained men
2010
Traditional exercise order dictates large muscle group or multijoint exercises should be performed before small muscle group or single joint exercises. The purpose of this study was to examine the influence of exercise order on strength and muscle thickness (MT) in untrained men after 12 weeks of linear periodized resistance training. The participants were randomly assigned into three groups. One group began with large and progressed toward small muscle group exercises (LG-SM) while another started with small and advanced to large muscle group exercises (SM-LG). The exercise order for LG-SM was bench press (BP), lat pull-down (LPD), triceps extension (TE), and biceps curl (BC). The order for the SM-LG was BC, TE, LPD, and BP. The third group served as a control group (CG). Training frequency was two sessions/week with at least 72 hours between sessions. One repetition maximum (1RM) for all exercises, biceps and triceps MT (assessed by ultrasound techniques) were collected at baseline and after 12 weeks. After 12 weeks, all exercises for both training groups presented significant 1RM strength gains when compared to CG with exception of BC in LG-SM. Between baseline and post training, all exercises for both training groups presented significant strength gains with exception of BC in LG-SM and BP in SM-LG. Triceps MT for both training groups were significantly higher when compared to the CG, but with no significant differences between them (p > 0.05). Significant differences in MT from pre-to post-training were found only for the SM-LG group (p < 0.05), while the biceps MT presented significant differences only between LG-SM and CG (p < 0.05), Effect size data demonstrated differences in 1RM and triceps MT based on exercise order. In conclusion, if an exercise is important for specific training goals, it should be performed at the beginning of the training session, whether or not it is a large or a small muscle group exercise.
HIGH RESISTANCE-TRAINING FREQUENCY ENHANCES MUSCLE THICKNESS IN RESISTANCE-TRAINED MEN
High resistance-training frequency enhances muscle thickness in resistance-trained men. J Strength Cond Res 33(7S): S140-S151, 2019-The purpose of this study was to compare the effect a split training routine with muscle groups trained once per week (SPLIT) vs. whole-body split training routine with muscle groups trained 5 days per week (TOTAL) on neuromuscular adaptations in well-trained men. Eighteen healthy men (height = 177.8 6 6.6 cm; total body mass = 84.4 6 8.1 kg; age = 26.4 6 4.6 years) were recruited to participate in this study. The experimental groups were matched according to baseline strength and then randomly assigned to 1 of the 2 experimental groups: SPLIT (n = 9) or TOTAL (n = 9). Prestudy and poststudy testing included 1RM for bench press, parallel back-squat and machine close-grip seated row, as well as an ultrasound analysis of the muscle thickness (MT) of the elbow flexors, triceps brachii, and vastus lateralis. After 8 weeks of training, no significant difference between groups was noted for all 1RM tests (p . 0.05). TOTAL induced a significantly greater increase in MT of the forearm flexors and vastus lateralis (p , 0.05). In conclusion, muscle strength increment is similar regardless of the experimental conditions studied; however, TOTAL may confer a potentially superior hypertrophic effect.