Impact of low-volume concurrent strength training distribution on muscular adaptation

Kilen, Anders; Bay, Jonathan; Bejder, Jacob; Andersen, Andreas Breenfeldt; Bonne, Thomas Christian; Larsen, Pernille Dyeremose; Carlsen, Andreas; Egelund, Jon; Nybo, Lars; Mackey, Abigail L.; Olsen, Niels Vidiendal; Aachmann-Andersen, Niels Jacob; Andersen, Jesper L.

doi:10.1016/j.jsams.2020.03.013

Cited by 5 publications

(9 citation statements)

References 28 publications

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“…15 min), could be a viable alternative to traditional programs. There are few studies and results should be interpreted with caution, but in line with the notion that the total weekly volume is the primary determinant of gains in muscle mass and strength, they generally show similar adaptations to traditional programs [13,14]. Thus, very short and frequent workout sessions can be a viable alternative for individuals reluctant to schedule longer training sessions.…”

Section: Training Frequency and Volumementioning

confidence: 96%

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

Iversen

Norum²,

Schöenfeld

et al. 2021

Sports Med

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Lack of time is among the more commonly reported barriers for abstention from exercise programs. The aim of this review was to determine how strength training can be most effectively carried out in a time-efficient manner by critically evaluating research on acute training variables, advanced training techniques, and the need for warm-up and stretching. When programming strength training for optimum time-efficiency we recommend prioritizing bilateral, multi-joint exercises that include full dynamic movements (i.e. both eccentric and concentric muscle actions), and to perform a minimum of one leg pressing exercise (e.g. squats), one upper-body pulling exercise (e.g. pull-up) and one upper-body pushing exercise (e.g. bench press). Exercises can be performed with machines and/or free weights based on training goals, availability, and personal preferences. Weekly training volume is more important than training frequency and we recommend performing a minimum of 4 weekly sets per muscle group using a 6–15 RM loading range (15–40 repetitions can be used if training is performed to volitional failure). Advanced training techniques, such as supersets, drop sets and rest-pause training roughly halves training time compared to traditional training, while maintaining training volume. However, these methods are probably better at inducing hypertrophy than muscular strength, and more research is needed on longitudinal training effects. Finally, we advise restricting the warm-up to exercise-specific warm-ups, and only prioritize stretching if the goal of training is to increase flexibility. This review shows how acute training variables can be manipulated, and how specific training techniques can be used to optimize the training response: time ratio in regard to improvements in strength and hypertrophy. Graphic Abstract

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Section: Training Frequency and Volumementioning

confidence: 96%

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

Iversen

Norum²,

Schöenfeld

et al. 2021

Sports Med

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“…1,5 However, opportunities to engage in general athletic development during the competitive phase may be scarce and require a trade-off with short-term performance, 5,6 particularly in sports with long seasons or multiple competitions per week. [4][5][6][7][8][9] Load management is complex, and there is a risk that high or excessive training loads might produce adverse interference effects 10,11 (eg, as in concurrent training, the simultaneous development of resistance and endurance training), 10,[12][13][14] but the literature suggests that it is possible to avoid such effects through appropriate manipulation of load parameters (eg, intensity, sequencing, contraction mode). [10][11][12][13][14] Conversely, low or insufficient training loads may result in detraining.…”

mentioning

confidence: 99%

“…[4][5][6][7][8][9] Load management is complex, and there is a risk that high or excessive training loads might produce adverse interference effects 10,11 (eg, as in concurrent training, the simultaneous development of resistance and endurance training), 10,[12][13][14] but the literature suggests that it is possible to avoid such effects through appropriate manipulation of load parameters (eg, intensity, sequencing, contraction mode). [10][11][12][13][14] Conversely, low or insufficient training loads may result in detraining. 15,16 Microdosing (or microtraining, microloading) has emerged as a strategy to mitigate these challenges and has been applied by spacing out training stimuli, delivering a smaller daily (or session) dose but totaling a similar weekly volume while keeping intensity high.…”

mentioning

confidence: 99%

“…15,16 Microdosing (or microtraining, microloading) has emerged as a strategy to mitigate these challenges and has been applied by spacing out training stimuli, delivering a smaller daily (or session) dose but totaling a similar weekly volume while keeping intensity high. 6,7,13,14,17,18 Microdosing strategies could potentially also help minimize adverse interference effects. 6,7,13,14,17 In general, short sessions or bouts may potentially deliver stimuli that effectively develop or maintain different physical capacities and skills 6,17 while curtailing adverse interference effects and excessive fatigue.…”

mentioning

confidence: 99%

“…6,7,13,14,17,18 Microdosing strategies could potentially also help minimize adverse interference effects. 6,7,13,14,17 In general, short sessions or bouts may potentially deliver stimuli that effectively develop or maintain different physical capacities and skills 6,17 while curtailing adverse interference effects and excessive fatigue. Microdosing could add the benefit of short, diversified sessions that athletes would more easily buy into, thus increasing compliance.…”

mentioning

confidence: 99%

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Microdosing: Old Wine in a New Bottle? Current State of Affairs and Future Avenues

Afonso

Nakamura

Baptista

et al. 2022

International Journal of Sports Physiology and Performance

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Purpose: Microdosing of exercise aims to deliver smaller daily training doses but at a higher weekly frequency, adding up to a similar weekly volume as in nonmicrodosed training. This commentary critically discusses this concept, which appears to be a rebranding of the “old” distributed practice of motor learning. Development: We propose that microdosing should relate to the minimal dose that develops or at least maintains the selected capacities or skills as this training dose matters to practitioners, especially during the in-season period. Moreover, microdosing has been applied mainly to develop strength and endurance, but abilities such as sprinting and changing direction could also be microdosed, as well as technical–tactical skills. Conclusions: The concept of microdosing should be reframed to avoid redundancy with the concept of distributed practice while providing valuable information concerning the minimum doses that still generate the intended effects and the thresholds that determine whether a dose is “micro” or not.

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Effect of Exercise Training Programs on Physical Fitness Domains in Military Personnel: A Systematic Review and Meta-Analysis

et al. 2022

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Introduction Physical training is important to prepare soldiers for the intense occupational demands in the military. However, current physical training may not address all fitness domains crucial for optimizing physical readiness and reducing musculoskeletal injury. The effects of nontraditional military physical training on fitness domains have been inconsistently reported, which limits the design of the ideal training program for performance optimization and injury prevention in the military. The aim of this systematic review was to identify the effects of exercise training on various fitness domains (i.e., aerobic fitness, flexibility, muscular endurance, muscular power, muscular strength, and occupationally specific physical performance) that contribute to occupational performance and musculoskeletal injury risk in military personnel. Methods An extensive literature search was conducted in January 2021 and was subsequently updated in July 2021 and December 2021. Included studies consisted of comparative groups of healthy military personnel performing traditional and nontraditional military physical training with at least one assessment representative of a fitness domain. Study appraisal was conducted using the PEDro scale. Meta-analysis was conducted via forest plots, standard mean difference (SMD, effect size), and intertrial heterogeneity (I2). Results From a total of 7,350 records, 15 studies were identified as eligible for inclusion in this review, with a total of 1,613 participants. The average study quality via the PEDro score was good (5.3/10; range 4/10 to 6/10). Nontraditional military physical training resulted in greater posttraining values for muscular endurance (SMD = 0.46; P = .004; I2 = 68%), power (SMD = 1.57; P < .0001; I2 = 90%), strength via repetition maximum testing (SMD = 1.95; P < .00001; I2 = 91%), and occupationally specific physical performance (SMD = 0.54; P = .007; I2 = 66%) compared to the traditional group. There was no significant difference for aerobic fitness (SMD = −0.31; P = .23; I2 = 86%), flexibility (SMD = 0.58; P = .16; I2 = 76%), and muscular strength via maximal voluntary contraction (SMD = 0.18; P = .28; I2 = 66%) between training groups. Conclusions The current systematic review identified that nontraditional military physical training had a greater posttraining effect on muscular endurance, power, strength measured via repetition maximum, and occupationally specific physical performance compared to traditional military physical training. Overall, these findings suggest that nontraditional military physical training may be beneficial in optimizing occupational performance while potentially reducing musculoskeletal injury risk.

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Impact of low-volume concurrent strength training distribution on muscular adaptation

Cited by 5 publications

References 28 publications

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

Microdosing: Old Wine in a New Bottle? Current State of Affairs and Future Avenues

Effect of Exercise Training Programs on Physical Fitness Domains in Military Personnel: A Systematic Review and Meta-Analysis

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