Maximal strength training improves work economy, rate of force development and maximal strength more than conventional strength training

Abstract

This study compared maximal strength training (MST) with equal training volume (kg × sets × repetitions) of conventional strength training (CON) primarily with regard to work economy, and second one repetition maximum (1RM) and rate of force development (RFD) of single leg knee extension. In an intra-individual design, one leg was randomized to knee-extension MST (4 or 5RM) and the other leg to CON (3 × 10RM) three times per week for 8 weeks. MST was performed with maximal concentric mobilization of force while CON was performed with moderate velocity. Eight untrained or moderately trained men (26 ± 1 years) completed the study. The improvement in gross work economy was -0.10 ± 0.08 L min(-1) larger after MST (P = 0.011, between groups). From pre- to post-test the MST and CON improved net work economy with 31 % (P < 0.001) and 18 % (P = 0.01), respectively. Compared with CON, the improvement in 1RM and dynamic RFD was 13.7 ± 8.4 kg (P = 0.002) and 587 ± 679 N s(-1) (P = 0.044) larger after MST, whereas isometric RFD was of borderline significance 3,028 ± 3,674 N s(-1) (P = 0.053). From pre- to post-test, MST improved 1RM and isometric RFD with 50 % (P < 0.001) and 155 % (P < 0.001), respectively whereas CON improved 1RM and isometric RFD with 35 % (P < 0.001) and 83 % (P = 0.028), respectively. Anthropometric measures of quadriceps femoris muscle mass and peak oxygen uptake did not change. In conclusion, 8 weeks of MST was more effective than CON for improving work economy, 1RM and RFD in untrained and moderately trained men. The advantageous effect of MST to improve work economy could be due to larger improvements in 1RM and RFD.

A comprehensive assessment of the cross-training effect in ankle dorsiflexors of healthy subjects: A randomized controlled study

“…In fact, the dominance in lower limbs is not as obvious as handedness and should be viewed in the perspective of the different roles of the two legs, one involved in mobility and the other in stability [30]. Our apparently striking results can be better explained by the maximal-intensity exercise here employed which has been reported to improve economy, rate of force development and maximal strength more than conventional submaximal strength training regimens [31]. Furthermore, maximal-intensity exercise has been proved to highly impact on neural factors underpinning strength adaptations to high-intensity training in both the trained [22,23] and untrained limb in absence of muscle mass increase [32].…”

Load knowledge reduces rapid force production and muscle activation during maximal-effort concentric lifts

“…Statistical significance was set at p < 0.05 for all tests. Cohen's d effect sizes (ES) were used to evaluate the magnitude of the differences between conditions, interpreted as small (0.2-0.5), moderate (0.5-0.8) and large (>0.8) effect sizes (Heggelund et al 2013). …”

Muscle rate of torque development in female futsal players

“…Studies analyzed the RTD in different populations, both in isometric conditions (Aagaard et al, 2002;Angelozzi et al, 2012;Blazevich et al, 2008;Heggelund, Fimland, Helgerud, & Hoff, 2013;Holtermann et al, 2007;Mebes et al, 2008;Oliveira et al, 2013) as for dynamic conditions (Greco et al, 2013;Molina & Denadai, 2012;Oliveira et al, 2013). However, dynamic analysis takes into consideration the factors that influence the muscle ability to generate force, as the type of muscle contraction, contraction velocity and range of motion.…”

“…Thus, in the practice of sports as the futsal, to achieve higher rate of torque development (RTD) values in the initial phase of contraction is important to the successful performance of the tasks (Blazevich et al, 2008;Greco, da Silva, Camarda, & Denadai, 2012;Molina & Denadai, 2012). In the early stages of muscle contraction (Aagaard et al, 2002), RTD is a useful parameter to evaluate the dynamic of muscle contraction in sports activities (Angelozzi et al, 2012;Greco et al, 2013;Holtermann, Roeleveld, Engstrom, & Sand, 2007;Tillin, Jimenez-Reyes, Pain, & Folland, 2010), as well the joint stability in order to promote actions to prevent injuries (Andersen et al, 2010;Angelozzi et al, 2012;Jay et al, 2013;Morel et al, 2015).…”

“…In clinical practice, the RTD is the ratio of torque/ time calculate between 0 ms and 250 ms, which is obtained between variation of strength to the varying time (Aagaard et al, 2002;Andersen et al, 2010;Angelozzi et al, 2012;Blazevich et al, 2008;Greco et al, 2012;Heggelund et al, 2013;Holtermann et al, 2007;Mebes et al, 2008), resulting in an average value.…”