A Meta-analysis to Determine the Dose Response for Strength Development

Rhea, Matthew R.; Alvar, Brent A.; Burkett, Lee N.; Ball, Stephen

doi:10.1249/01.mss.0000053727.63505.d4

Cited by 507 publications

(409 citation statements)

References 84 publications

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“…Using 1RM testing at full squat depths to calculate and apply training loads through a full squat range of motion, results in training loads at the top of the range of motion representing less than 70% of maximum lifting capacity in that range of motion. Consistently training at 60-80% of maximum capacity may promote strength gains in less trained populations but would not be considered sufficient for optimal strength development among more highly trained populations [22]. Quarter squats would not be expected to improve full squat strength due to the lack of stress applied in full squat joint angles and the data in the current study supports that assertion.…”

Section: Discussionmentioning

confidence: 47%

Joint-angle specific strength adaptations influence improvements in power in highly trained athletes

Rhea¹,

Kenn²,

Peterson³

et al. 2018

Hum Mov.

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Purpose. The purpose of this study was to examine the influence of training at different ranges of motion during the squat exercise on joint-angle specific strength adaptations. Methods. Twenty eight men were randomly assigned to one of three training groups, differing only in the depth of squats (quarter squat, half squat, and full squat) performed in 16-week training intervention. Strength measures were conducted in the back squat pre-, mid-, and post-training at all three depths. Vertical jump and 40-yard sprint time were also measured. Results. Individuals in the quarter and full squat training groups improved significantly more at the specific depth at which they trained when compared to the other two groups (p < 0.05). Jump height and sprint speed improved in all groups (p < 0.05); however, the quarter squat had the greatest transfer to both outcomes. Conclusions. Consistently including quarter squats in workouts aimed at maximizing speed and jumping power can result in greater improvements.

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Section: Discussionmentioning

confidence: 47%

Joint-angle specific strength adaptations influence improvements in power in highly trained athletes

Rhea¹,

Kenn²,

Peterson³

et al. 2018

Hum Mov.

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“…The inclusion criteria for this systematic review were the following: i) the trial was randomized and controlled involving at least two groups, treatment and contrast (using placebo or other supplement); ii) the treatment combined prolonged (≥6 weeks) resistancetraining intervention with whey protein containing supplementation; iii) the study measured primary outcome variables related to LBM, FFM or upper and lower body maximal strength, and estimated from the 1 repetition maximum test (1-RM) measurements; iv) participants were healthy participants of at least 18 years old v) in order to be considered as trained individuals, participants had a minimum of 1 year of consistent strength training [23,24]; vi) the study used whey protein isolate, concentrate or hydrolysate, consumed in isolation, or combined with other nutrients (creatine, amino acids, L-carnitine, etc.) or protein sources (casein, soy, bovine colostrum) as a part of a multi-ingredient; vii) the effects of the treatment were compared to the effects of an isoenergetic contrast treatment (carbohydrate) or other supplements containing no whey protein; viii) data on total calories consumed from the whey protein-containing supplement or contrast nutrient were available; ix) dietary intake was monitored x) the publication presented sufficient data to calculate the mean differences; xi) abstract was published.…”

Section: Inclusion and Exclusion Criteriamentioning

confidence: 99%

Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis

Naclerio

Larumbe-Zabala

2015

Sports Med

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Background: Even though the positive effects of whey protein-containing supplements for optimizing the anabolic responses and adaptations process in resistance-trained individuals have been supported by several investigations, their use continues to be controversial. Additionally, the administration of different multi-ingredient (MTN) formulations where whey proteins are combined with carbohydrates, other protein sources, creatine and amino acids or derivatives, have been extensively proposed as an effective strategy to maximize strength and muscle mass gains in athletes.Objective: We aimed to systematically summarize and quantify whether whey proteincontaining supplements, administered alone or as a part of a multi-ingredient, could improve the effects of resistance training on fat free mass or lean body mass, and strength in resistance trained individuals when compared to other iso-energetic supplements containing carbohydrates or other sources of proteins.Design: A structured literature search was conducted on PubMed, Science Direct, Web of Science, Cochrane Libraries, U.S. National Institutes of Health clinicaltrials.gov, SPORTDiscus and Google Scholar databases. Main inclusion criteria comprised randomized controlled trial (RCT) study design, adults (18 years and over), resistance trained individuals, interventions (a resistance training program for a period of 6 weeks or longer, combined with whey protein supplementation administered alone or as a part of a multi-ingredient), and a calorie equivalent contrast supplement from carbohydrates or other non-whey protein sources. Continuous data on fat-free mass and lean body mass, and maximal strength were pooled using a random-effects model.Results: Data from 9 RCTs were included, involving 11 treatments and 192 participants. LimitationsStudies involving interventions of more than 6 weeks on resistance training individuals are scarce and account for small number of participants. Furthermore, no studies with intervention longer than 12 weeks have been found. The variation regarding the supplementation protocol, namely the different doses criteria or timing of ingestion also add some concerns to the studies comparison. ConclusionsWhey protein alone or as a part of a multi-ingredient appears to maximize lean body mass or fat free mass gain, as well as upper and lower body strength improvement with respect The final publication is available at Springer via http://dx.doi.org/10.1007/s40279-015-0403-y 4 to the ingestion of an iso-energetic equivalent carbohydrate or non-whey protein supplement in resistance training individuals. This enhancement effect seems to be more evident when whey proteins are consumed within a multi-ingredient containing creatine. Key Points1. Resistance training combined with supplements containing whey protein in trained individuals is associated with extra increases in fat-free mass or lean body mass and upper and lower body maximal strength when compared with contrast groups consuming the same amount of energy from carbohydrate or...

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“…Although several meta-analyses have shown a clear dose-response relationship between RT volume and muscular adaptations, the majority of studies included were not specific to older individuals (Krieger 2009(Krieger , 2010Rhea et al 2003). The lack of specificity to older individuals may compromise the analysis of data because the older person displays an altered response to RT programs compared to the young, thereby limiting generalizability between these populations (Kosek et al 2006).…”

Section: Introductionmentioning

confidence: 99%

Effect of resistance training with different frequencies and detraining on muscular strength and oxidative stress biomarkers in older women

Padilha

Ribeiro

Fleck

et al. 2015

AGE

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The aim of this study was to compare the effect of resistance training (RT) performed with different frequencies followed by a detraining period on muscular strength and oxidative stress (OS) biomarkers in older women. Twenty-seven physically independent women (68.8±4.8 years, 69.1±14.3 kg, 156.0±6.5 cm, and 28.3±4.9 to kg.m −2 ) were randomly assigned to perform a RT program for 2 or 3 days per week (G2X=13 vs. G3X=14) for 12 weeks followed by 12 weeks of detraining period. One repetition maximum (1RM) tests were used as measures of muscular strength (three exercises, three attempts for each exercise, 3-5 min of rest between attempts, and 5 min of rest between exercises). Advanced oxidized protein products (AOPP) and total radical-trapping antioxidant parameter (TRAP) were used as oxidative stress indicators. Both groups increased muscular strength after 12 weeks of training (P<0.05) in chest press (G2X=+11.9 % vs. G3X=+27.5 %, P<0.05), knee extension (G2X=+18.4 % vs. G3X=+16.7 %, P > 0.05), and preacher curl (G2X = +37.6 % vs. G3X=+36.7 %, P>0.05). On the other hand, 12 weeks of detraining were not sufficient to eliminate the major effects produced by RT on muscular strength, although a significant decrease (P<0.05) has been observed for chest press (G3X = −9.1 % vs. G2X = −10.2 %, P>0.05), knee extension (G2X=−14.9 % vs. G3X= −12.1 %, P>0.05), and preacher curl (G2X=−20.5 % vs. G3X=−17.4 %, P>0.05). Pre-to post-training, both groups showed significant (P<0.05) increases in TRAP (G2X=+6.9 % vs. G3X=+15.1 %) with no statistical significant difference between the groups (P>0.05), and the scores remained elevated compared to pre-training after 12 weeks of detraining. AOPP was not changed by RT or detraining (P>0.05). The results suggest that a 12-week RT program with a frequency of 2 days per week may be sufficient to improve muscular strength and OS in older women and detraining for 12 weeks does not completely reverse the changes induced by RT.

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A Meta-analysis to Determine the Dose Response for Strength Development

Abstract: The dose-response trends identified in this analysis support the theory of progression in resistance program design and can be useful in the development of training programs designed to optimize the effort to benefit ratio.

Cited by 507 publications

References 84 publications

Joint-angle specific strength adaptations influence improvements in power in highly trained athletes

Joint-angle specific strength adaptations influence improvements in power in highly trained athletes

Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis

Effect of resistance training with different frequencies and detraining on muscular strength and oxidative stress biomarkers in older women

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