Neither repetition duration nor number of muscle actions affect strength increases, body composition, muscle size, or fasted blood glucose in trained males and females
Abstract:A key variable within resistance training (RT) is that of repetition duration; the time (seconds; s) taken to perform the concentric and eccentric muscle actions of a repetition. Research has produced equivocal results with regards to strength and muscle mass increases whilst many studies have created parity in the number of repetitions though there has been a disparity in load used and time-under-load (TUL). The purpose of this study was to compare load, and TUL matched groups performing resistance exercise u… Show more
“…On the other hand, some authors have investigated the effects of both CON and ECC in maximal dynamic strength. Pereira et al (48) and Pearson et al (47) found that the use of 4/0/1/0 and 3/0/1/0, respectively, induce greater improvements (+18-24%) than in the 1/0/1/0 control group, which is supported by studies developed by Carlson et al (4), Mike et al (43), and Neils et al (45). Therefore, the use of fast CON MAD with medium ECC MAD (3-4/0/1/0) could be a suitable strategy to be considered with trained subjects to retain elastic energy in the ECC to transfer it to the subsequent CON (39,42).…”
The aim of this systematic review was (a) to identify the articles that have differentiated muscle action duration (MAD) in the eccentric (ECC) and concentric (CON) muscle action regimen during resistance training (RT) programs and (b) to analyze how MAD affects strength, power, and muscle hypertrophy adaptations. Twenty-four studies were included from 3 electronic databases. The results showed that the RT protocols with medium ECC MAD and fast CON MAD, specifically cadences 2–4/0/1/0, produced the highest improvement values for the development of maximum dynamic strength, both in trained (18–24%) and untrained subjects (10–14%). For the development of maximum power, a medium total repetition MAD of less than 4 seconds and slow total repetition MAD, less than 8 seconds, seems suitable for untrained and trained subjects, respectively, with the condition that CON MAD is explosive or fast (cadence 4–8/0/max-3/0). Finally, muscle hypertrophy could be improved with a total repetition MAD less than 8 seconds in both trained and untrained subjects. The optimal timing of each muscle action to maximize hypertrophic training results is still not entirely clear. In conclusion, the prescription of the MAD, total and phase specific, should be planned according to the adaptations desired in untrained and trained individuals.
“…On the other hand, some authors have investigated the effects of both CON and ECC in maximal dynamic strength. Pereira et al (48) and Pearson et al (47) found that the use of 4/0/1/0 and 3/0/1/0, respectively, induce greater improvements (+18-24%) than in the 1/0/1/0 control group, which is supported by studies developed by Carlson et al (4), Mike et al (43), and Neils et al (45). Therefore, the use of fast CON MAD with medium ECC MAD (3-4/0/1/0) could be a suitable strategy to be considered with trained subjects to retain elastic energy in the ECC to transfer it to the subsequent CON (39,42).…”
The aim of this systematic review was (a) to identify the articles that have differentiated muscle action duration (MAD) in the eccentric (ECC) and concentric (CON) muscle action regimen during resistance training (RT) programs and (b) to analyze how MAD affects strength, power, and muscle hypertrophy adaptations. Twenty-four studies were included from 3 electronic databases. The results showed that the RT protocols with medium ECC MAD and fast CON MAD, specifically cadences 2–4/0/1/0, produced the highest improvement values for the development of maximum dynamic strength, both in trained (18–24%) and untrained subjects (10–14%). For the development of maximum power, a medium total repetition MAD of less than 4 seconds and slow total repetition MAD, less than 8 seconds, seems suitable for untrained and trained subjects, respectively, with the condition that CON MAD is explosive or fast (cadence 4–8/0/max-3/0). Finally, muscle hypertrophy could be improved with a total repetition MAD less than 8 seconds in both trained and untrained subjects. The optimal timing of each muscle action to maximize hypertrophic training results is still not entirely clear. In conclusion, the prescription of the MAD, total and phase specific, should be planned according to the adaptations desired in untrained and trained individuals.
“…A second subgroup analysis was conducted to determine whether age influenced strength adaptations due to resistance training velocity. The number of effect sizes included in the young group was 20 from 19 studies (7,9,22,27,31,32,34,36,40,45,46,48,49,51,53,66,67,71,80), whereas 5 studies were included in the older group (6,17,39,44,75). Test of moderators found no significant subgroup effect between age groups, indicating no significant difference between subgroups (QM 5 0.09, p 5 0.77).…”
Hermes, MJ and Fry, AC. Intentionally slow concentric velocity resistance exercise and strength adaptations: a meta-analysis. J Strength Cond Res 37(8): e470–e484, 2023—Intentionally slow-velocity resistance exercise (ISVRE) is suggested by some to be equally or more effective than fast or traditional velocities for increasing muscular strength. The purpose of this meta-analysis was to assess the effect ISVRE has on strength adaptations compared with faster or traditional velocities, with subgroup analyses exploring age, sex, and training status as confounding factors on the influence of velocity on strength adaptation. Eligible studies (n = 24) were required to be chronic (multiple weeks) randomized or nonrandomized comparative studies using dynamic constant external resistance for training and testing, and pre-post strength assessments. All studies examined healthy individuals (n = 625; fast or traditional n = 306, intentionally slow n = 319). A random-effects meta-analysis indicated a significant (p ≤ 0.05) effect in favor of fast training (effect size [ES] = 0.21, 95% confidence interval [CI] = 0.02–0.41, p = 0.03). Publication bias was noted through trim and fill analysis, with an adjusted effect size estimate of 0.32 (p < 0.001). Subgroup analyses indicated no difference between trained and untrained subjects (QM = 0.01, p = 0.93), and no difference between older and younger subgroups (QM = 0.09, p = 0.77), despite younger favoring faster (ES = 0.23, p = 0.049) and older not favoring either velocity (ES = 0.16, p = 0.46). Subgroup analysis also indicated women favored faster training (ES = 0.95, p < 0.001) in comparison to men (ES = 0.08, p = 0.58). Contrary to some previous reviews, these results indicate that chronic fast or traditional velocity resistance exercise increases muscular strength to a greater degree than ISVRE training. Resistance training velocity must be considered if strength is a desired outcome.
“…La evidencia actual (Carlson et al, 2018;Chaves et al, 2020;Shibata et al, 2018;Pereira et al, 2016) sugiere que un tiempo óptimo para obtener adaptaciones hipertróficas estaría en un rango de…”
En el contexto del entrenamiento con sobrecargas, la duración de la repetición (tempo) hace referencia al tiempo total que dura una sola repetición dentro de una serie de un ejercicio, siendo el resultado de la suma entre la fase concéntrica, isométrica y excéntrica del levantamiento (o viceversa, dependiendo del ejercicio). Ha existido controversia los últimos años respecto a la duración de la repetición (y sus fases) y su impacto en la hipertrofia. El objetivo de esta revisión fue analizar los efectos de programas de entrenamiento donde se hayan comparado distintos tempos de levantamiento y su impacto en la hipertrofia. Se realizó una búsqueda de literatura en la base de datos electrónica Pubmed, con los siguientes criterios de inclusión: i) programas de entrenamiento que induzcan fallo volitivo, ii) que los estudios se hayan realizado bajo acciones dinámicas y con ≥4 semanas de intervención y iii) que los sujetos de estudio sean mayores de 18 años hasta mediana edad. De un total de 473 estudios, cuatro fueron incluidos, donde participaron 113 sujetos (79 hombres y 34 mujeres) y los tempos utilizados variaron entre 1.5 y 90 segundos, con menores tempos asociados a mayor efecto hipertrófico. Un tiempo entre 2 y 6 segundos sería efectivo para inducir adaptaciones hipertróficas.
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