Low-volume circuit versus high-volume periodized resistance training in women

Marx, James O.; Ratamess, Nicholas A.; Nindl, Bradley C.; Gotshalk, Lincoln A.; Volek, Jeff S.; Dohi, Keiichiro; Bush, Jill A.; Gómez, Ana L.; Mazzetti, Scott A.; Fleck, Steven J.; Häkkinen, Keijo; Newton, Robert U.; Kraemer, William J.

doi:10.1097/00005768-200104000-00019

Cited by 207 publications

(197 citation statements)

References 32 publications

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“…Thus, a greater stimulus was necessary to continue their rate of gains and could explain the significantly greater strength in the HV group at 20WE. This result reinforces that training volume variation is vital for improvements in muscular performance beyond those of the initial stage of training (Marx et al 2001). Relative to elbow flexion 1-RM, the present study did not demonstrate any difference between the LV and HV groups at any training time.…”

Section: Discussionsupporting

confidence: 84%

Time course of low- and high-volume strength training on neuromuscular adaptations and muscle quality in older women

Radaelli

Botton

Wilhelm

et al. 2014

AGE

107

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This study investigated the effects of low-and high-volume strength trainings on neuromuscular adaptations of lower-and upper-body muscles in older women after 6 weeks (6WE), 13 weeks (13WE), and 20 weeks (20WE) of training. Healthy older women were assigned to low-volume (LV) or high-volume (HV) training groups. The LV group performed one set of each exercise, while the HV group performed three sets, 2 days/ week. Knee extension and elbow flexion one-repetition maximum (1-RM), maximal isometric strength, maximal muscle activation, and muscle thickness (MT) of the lower-and upper-body muscles, as well as lower-body muscle quality (MQ) obtained by ultrasonography, were evaluated. Knee extension and elbow flexion 1-RM improved at all time points for both groups; however, knee extension 1-RM gains were greater for the HV group after 20WE. Maximal isometric strength of the lower body for both groups increased only at 20WE, while upper-body maximal isometric strength increased after 13WE and 20WE. Maximal activation of the lower and upper body for both groups increased only after 20WE. Both groups showed significant increases in MT of their lower and upper body, with greater gains in lower-body MT for the HV group at 20WE. MQ improved in both groups after 13WE and 20WE, whereas the HV group improved more than the LV group at 20WE. These results showed that low-and high-volume trainings have a similar adaptation time course in the muscular function of upper-body muscles. However, high-volume training appears to be more efficient for lower-body muscles after 20 weeks of training.

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Section: Discussionsupporting

confidence: 84%

Time course of low- and high-volume strength training on neuromuscular adaptations and muscle quality in older women

Radaelli

Botton

Wilhelm

et al. 2014

AGE

107

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“…Some research has reported up-regulated IGF-1 responses to acute bouts of lowintensity BFR resistance exercise [18] and to high-frequency BFR training (twice daily) [24], which are similar in magnitude to typical responses following highintensity resistance training without BFR [59,60]. However, despite noting enhanced GH responses following low-intensity (20% 1RM) resistance exercise with BFR, neither Fujita et al [51] or Patterson et al [55] observed concomitant increases in IGF-1.…”

Section: Hormonal Responsesmentioning

confidence: 99%

Hypoxia and Resistance Exercise: A Comparison of Localized and Systemic Methods

et al. 2014

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It is generally believed that optimal hypertrophic and strength gains are induced through moderate-or high-intensity resistance training, equivalent at least 60% of an individual's 1-repetition maximum (1RM). However, recent evidence suggests that similar adaptations are facilitated when low-intensity resistance exercise (~20-50% 1RM) is combined with blood flow restriction (BFR) to the working muscles. Although the mechanisms underpinning these responses are not yet firmly established, it appears that localized hypoxia created by BFR may provide an anabolic stimulus by enhancing the metabolic and endocrine response, and increase cellular swelling and signalling function following resistance exercise. Moreover, BFR has also been demonstrated to increase type II muscle fibre recruitment during exercise.However, inappropriate implementation of BFR can result in detrimental effects, including petechial haemorrhage and dizziness. Further, as BFR is limited to the limbs, the muscles of the trunk are unable to be trained under localized hypoxia. More recently, the use of systemic hypoxia via hypoxic chambers and devices has been investigated as a novel way to stimulate similar physiological responses to resistance training as BFR techniques. While little evidence is available, reports indicate that beneficial adaptations, similar to those induced by BFR, are possible using these methods. The use of systemic hypoxia allows large groups to train concurrently within a hypoxic chamber using multi-joint exercises. However, further scientific research is required to fully understand the mechanisms that cause augmented muscular changes during resistance exercise with a localized or systemic hypoxic stimulus.3

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“…A intermitên-cia de esforços observada durante uma partida de rugby faz com que os forwards percorram maiores distâncias em alta intensidade, quando comparados aos backs (COUTTS; REABURN; ABT, 2003;SCOTT et al, 2003;DEUTSCH et al, 1998;ARTHUR;FORREST, 1993), e, como são jogadores que dependem também de uma maior massa corporal, menores valores de %G representariam um menor dispêndio energético para sustentar a carga extra e não funcional de gordura durante os deslocamentos, aprimorando a potência, velocidade e eficiência durante todo o jogo (MARX et al, 2001). Crewther et al (2009) apontou que, apesar da expressão de potência de membros inferiores ser altamente correlacionada com o tamanho corporal em jogadores de elite, somente o treinamento com vistas ao aumento do tecido muscular poderia aumentar o rendimento neste parâmetro.…”

Section: Discussionunclassified