Repetition Performance and Blood Lactate Responses Adopting Different Recovery Periods Between Training Sessions in Trained Men

Abstract

Miranda, H, Maia, MF, Paz, GA, de Souza, JAAA, Simão, R, Farias, DA, and Willardson, JM. Repetition performance and blood lactate responses adopting different recovery periods between training sessions in trained men. J Strength Cond Res 32(12): 3340-3347, 2018-The purpose of this study was to examine the effect of different recovery periods (24, 48, and 72 hours) between repeated resistance training (RT) sessions for the upper-body muscles on repetition performance and blood lactate responses in trained men. Sixteen recreationally trained men (age: 26.1 ± 3.1 years; height: 179 ± 4.5 cm; body mass: 82.6 ± 4.0 kg, 4.5 ± 2.2 years of RT experience) participated in this study. Eight repetition maximum (8RM) loads were determined for the bench press (BP), 30° incline bench press (BP30), and 45° incline bench press (BP45) exercises. To assess the effects of different recovery periods between repeated training sessions, 3 protocols were performed in randomized order, including 24 hours (P24), 48 hours (P48), and 72 hours (P72). Each RT session consisted of performing 4 repetition maximum sets of the BP, BP30, and BP45 with 8RM loads and 2-minute rest intervals between sets. Blood lactate levels were measured presession (PRE), immediately postsession (POST), 3 minutes postsession (P3), and 5 minutes postsession (P5). For the P24 protocol, significant decreases in repetition performance were found between sessions for the BP, BP30, and BP45 exercises, respectively. When considering session 2 only, the total work (repetition × sets) was significantly higher under P48 and P72 compared with P24 for the BP30 and BP45 exercises. Blood lactate levels (i.e., POST, P3, and P5) significantly increased for session 2 under the P24 compared with the P48 and P72 protocols, respectively. Therefore, coaches and practitioners who need to accomplish a higher training volume for the upper-body muscles should adopt recovery periods longer than 24 hours between sessions that train the same or similar muscle groups.

Sex Differences May Exist for Performance Fatigue but Not Recovery After Single-Joint Upper-Body and Lower-Body Resistance Exercise

“…Furthermore, more in-depth training paradigms have the potential to introduce total body fatigue, which may obfuscate peripheral/muscle fatigue (our variable of interest). The recovery periods used in the current study allow for greater transferability to real-life resistance training programs and have been used in similar investigations (28,32,33). This protocol is illustrated in Figure 1.…”

“…Fatigue was determined as the subject's ability to replicate the same number of repetitions across all sets within that training session. Our definitions of recovery and fatigue have been used in similar investigations (32,33).…”

Effects of Differing Foam Rolling Periods on Training Volume and Myoelectric Responses of Lower-Body Muscles

“…To reduce the margin of error in testing, the following strategies were adopted (16,26): (a) standardized instructions were provided before the test, so the subject was aware of the entire routine involved with data collection; (b) the subject was instructed on the technical execution of the exercises; (c) the researcher carefully monitored the position adopted during the exercises; (d) consistent verbal encouragement was given to motivate subjects for maximal repetition performance; and (e) the additional loads used in the study were previously measured with a precision scale.…”

Efeito agudo de quatro diferentes protocolos de aquecimento com Foam Rolling (rolo de espuma) sobre desempenho no treinamento de força de membros inferiores: um estudo experimental

“…Para padronização do exercício cadeira extensora (12), o participante iniciava o movimento com o joelho flexionado a 90º e então realizava uma extensão completa até 0º. Buscando minimizar os erros e padronizar os métodos, os pesquisadores seguiram os seguintes itens: a) Os indivíduos foram instruídos em relação ao protocolo de teste e os movimentos a serem executados, antes do mesmo; b) O avaliador ficou atento durante a execução dos movimentos para corrigir o avaliado caso necessário; c) Estímulos verbais foram utilizados, com o objetivo de motivar o indivíduo a realizar o máximo esforço possível durante os testes, conforme metodologia utilizada em estudos prévios (12).…”