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The Effects Of Two Different Resistance Training Protocols With Similar Volume On Non Uniform Muscle Hypertrophy
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Book Synopsis The Effects of Two Different Resistance Training Protocols with Similar Volume on Non-uniform Muscle Hypertrophy by : Vincent L. Bendotti
Download or read book The Effects of Two Different Resistance Training Protocols with Similar Volume on Non-uniform Muscle Hypertrophy written by Vincent L. Bendotti and published by . This book was released on 2016 with total page 35 pages. Available in PDF, EPUB and Kindle. Book excerpt: Resistance training programs utilize variables such as exercise volume, intensity, muscular activation, and tension in order to obtain specific hypertrophic adaptations. The challenge of designing a hypertrophy-centric program is understanding the non-uniform adaptations of skeletal muscle. PURPOSE: The purpose of this study was to observe the impact of two volume-equated, whole body exercise protocols over 9 weeks utilizing 9 different compound exercises on non-uniform muscle adaptations. METHODS: Fourteen (age = 20.9 +/- 1.3 years; body mass = 84.0 +/- 11.1 kg; fat free mass = 67.3 +/- 5.7 kg), well-trained men randomly assigned to a hypertrophy based protocol (HG) or a strength based protocol (SG). The HG performed 3 sets of 10 repetitions, with a rest period of 90 seconds between sets (n = 8). The SG performed 7 sets of 3 repetitions with 3 minutes of rest between sets (n = 6). Pre, mid, and post testing of proximal and distal muscle thickness measurements (MT) were taken on each subject's forearm flexors (FF), forearm extensors (FE), rectus femoris (RF), and vastus lateralis (VL). Each measurement was taken on the right side of the body to develop consistency across all of the subjects. RESULTS: After 9 weeks, statistically significant differences between SG and HG at both the Proximal Forearm Flexors (PFF) and Distal Forearm Extensors (DFE). There were significant differences in the trajectory of change between the groups (p = .040) and throughout pre-, mid- and post-testing (p = .034, .001, .000) of the PFF. Between the groups, DFE was statistically different at post-testing (p = .036) and for overall trajectory of change ( p = .040). However, there were no statistically significant differences between groups in the other muscle thickness measurements. CONCLUSIONS: When a strength and hypertrophy full-body resistance training programs are equated for volume, non-uniform hypertrophy occurs in the distal FE and proximal FF MT sites of the forearm, but fails to be seen in the quadriceps MT sites.
Book Synopsis Science and Development of Muscle Hypertrophy by : Brad J. Schoenfeld
Download or read book Science and Development of Muscle Hypertrophy written by Brad J. Schoenfeld and published by Human Kinetics. This book was released on 2016-06-24 with total page 224 pages. Available in PDF, EPUB and Kindle. Book excerpt: Muscle hypertrophy—defined as an increase in muscular size—is one of the primary outcomes of resistance training. Science and Development of Muscle Hypertrophy is a comprehensive compilation of science-based principles to help professionals develop muscle hypertrophy in athletes and clients. With more than 825 references and applied guidelines throughout, no other resource offers a comparable quantity of content solely focused on muscle hypertrophy. Readers will find up-to-date content so they fully understand the science of muscle hypertrophy and its application to designing training programs. Written by Brad Schoenfeld, PhD, a leading authority on muscle hypertrophy, this text provides strength and conditioning professionals, personal trainers, sport scientists, researchers, and exercise science instructors with a definitive resource for information regarding muscle hypertrophy—the mechanism of its development, how the body structurally and hormonally changes when exposed to stress, ways to most effectively design training programs, and current nutrition guidelines for eliciting hypertrophic changes. The full-color book offers several features to make the content accessible to readers: • Research Findings sidebars highlight the aspects of muscle hypertrophy currently being examined to encourage readers to re-evaluate their knowledge and ensure their training practices are up to date. • Practical Applications sidebars outline how to apply the research conclusions for maximal hypertrophic development. • Comprehensive subject and author indexes optimize the book’s utility as a reference tool. • An image bank containing most of the art, photos, and tables from the text allows instructors and presenters to easily teach the material outlined in the book. Although muscle hypertrophy can be attained through a range of training programs, this text allows readers to understand and apply the specific responses and mechanisms that promote optimal muscle hypertrophy in their athletes and clients. It explores how genetic background, age, sex, and other factors have been shown to mediate the hypertrophic response to exercise, affecting both the rate and the total gain in lean muscle mass. Sample programs in the text show how to design a three- or four-day-per-week undulating periodized program and a modified linear periodized program for maximizing muscular development. Science and Development of Muscle Hypertrophy is an invaluable resource for strength and conditioning professionals seeking to maximize hypertrophic gains and those searching for the most comprehensive, authoritative, and current research in the field.
Book Synopsis Science and Practice of Strength Training by : Vladimir M. Zatsiorsky
Download or read book Science and Practice of Strength Training written by Vladimir M. Zatsiorsky and published by Human Kinetics Publishers. This book was released on 2020-04-09 with total page 346 pages. Available in PDF, EPUB and Kindle. Book excerpt: Science and Practice of Strength Training addresses the complexity of strength training programs while providing advice in customizing programs for athletes and other populations. It covers velocity training, intensity, timing, exercises, injury prevention, overtraining, and athlete monitoring.
Book Synopsis Effects of Different Volume-equated Resistance Training Loading Strategies on Muscular Adaptations in Well-trained Men by : Brad Schoenfeld
Download or read book Effects of Different Volume-equated Resistance Training Loading Strategies on Muscular Adaptations in Well-trained Men written by Brad Schoenfeld and published by . This book was released on 2014 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: Regimented resistance training has been shown to promote marked increases in skeletal muscle mass. Although muscle hypertrophy can be attained through a wide range of resistance training programs, the principle of specificity, which states that adaptations are specific to the nature of the applied stimulus, dictates that some programs will promote greater hypertrophy than others. Research is lacking, however, as to the best combination of variables required to maximize hypertrophic gains. The purpose of this study was to investigate muscular adaptations to a bodybuilding-type training program versus a powerlifting-type routine in well-trained subjects. 17 young man were randomly assigned to either an HT group that performed 3 sets of 10RM with 90 seconds rest or an ST group that performed 7 sets of 3RM with 3 minutes rest. After 8 weeks, no significant differences were noted in muscle thickness of the biceps brachii or quadriceps femoris. Significant strength differences were found in favor of ST for the 1RM bench press and a trend was found for greater increases in the 1RM squat. In conclusion, this study showed both bodybuilding- and powerlifting-type training promote similar increases in muscular size, but powerlifting-type training is superior for enhancing maximal strength in well-trained young men.
Book Synopsis Current Results of Strength Training Research by : Jürgen Gießing
Download or read book Current Results of Strength Training Research written by Jürgen Gießing and published by Cuvillier Verlag. This book was released on 2005 with total page 229 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Book Synopsis Essentials of Strength Training and Conditioning by : Thomas R. Baechle
Download or read book Essentials of Strength Training and Conditioning written by Thomas R. Baechle and published by Human Kinetics. This book was released on 2008 with total page 660 pages. Available in PDF, EPUB and Kindle. Book excerpt: Now in its third edition, Essentials of Strength Training and Conditioningis the most comprehensive reference available for strength and conditioning professionals. In this text, 30 expert contributors explore the scientific principles, concepts, and theories of strength training and conditioning as well as their applications to athletic performance. Essentials of Strength Training and Conditioningis the most-preferred preparation text for the Certified Strength and Conditioning Specialist (CSCS) exam. The research-based approach, extensive exercise technique section, and unbeatable accuracy of Essentials of Strength Training and Conditioningmake it the text readers have come to rely on for CSCS exam preparation. The third edition presents the most current strength training and conditioning research and applications in a logical format designed for increased retention of key concepts. The text is organized into five sections. The first three sections provide a theoretical framework for application in section 4, the program design portion of the book. The final section offers practical strategies for administration and management of strength and conditioning facilities. -Section 1 (chapters 1 through 10) presents key topics and current research in exercise physiology, biochemistry, anatomy, biomechanics, endocrinology, sport nutrition, and sport psychology and discusses applications for the design of safe and effective strength and conditioning programs. -Section 2 (chapters 11 and 12) discusses testing and evaluation, including the principles of test selection and administration as well as the scoring and interpretation of results. -Section 3 (chapters 13 and 14) provides techniques for warm-up, stretching, and resistance training exercises. For each exercise, accompanying photos and instructions guide readers in the correct execution and teaching of stretching and resistance training exercises. This section also includes a set of eight new dynamic stretching exercises. -Section 4 examines the design of strength training and conditioning programs. The information is divided into three parts: anaerobic exercise prescription (chapters 15 through 17), aerobic endurance exercise prescription (chapter 18), and periodization and rehabilitation (chapters 19 and 20). Step-by-step guidelines for designing resistance, plyometric, speed, agility, and aerobic endurance training programs are shared. Section 4 also includes detailed descriptions of how principles of program design and periodization can be applied to athletes of various sports and experience levels. Within the text, special sidebars illustrate how program design variables can be applied to help athletes attain specific training goals. -Section 5 (chapters 21 and 22) addresses organization and administration concerns of the strength training and conditioning facility manager, including facility design, scheduling, policies and procedures, maintenance, and risk management. Chapter objectives, key points, key terms, and self-study questions provide a structure to help readers organize and conceptualize the information. Unique application sidebars demonstrate how scientific facts can be translated into principles that assist athletes in their strength training and conditioning goals. Essentials of Strength Training and Conditioningalso offers new lecture preparation materials. A product specific Web site includes new student lab activities that instructors can assign to students. Students can visit this Web site to print the forms and charts for completing lab activities, or they can complete the activities electronically and email their results to the instructor. The instructor guide provides a course description and schedule, chapter objectives and outlines, chapter-specific Web sites and additional resources, definitions of primary key terms, application questions with recommended answers, and links to the lab activities. The presentation package and image bank, delivered in Microsoft PowerPoint, offers instructors a presentation package containing over 1,000 slides to help augment lectures and class discussions. In addition to outlines and key points, the resource also contains over 450 figures, tables, and photos from the textbook, which can be used as an image bank by instructors who need to customize their own presentations. Easy-to-follow instructions help guide instructors on how to reuse the images within their own PowerPoint templates. These tools can be downloaded online and are free to instructors who adopt the text for use in their courses. Essentials of Strength Training and Conditioning, Third Edition,provides the latest and most comprehensive information on the structure and function of body systems, training adaptations, testing and evaluation, exercise techniques, program design, and organization and administration of facilities. Its accuracy and reliability make it not only the leading preparation resource for the CSCS exam but also the definitive reference that strength and conditioning professionals and sports medicine specialists depend on to fine-tune their practice.
Book Synopsis The M.A.X. Muscle Plan by : Brad Schoenfeld
Download or read book The M.A.X. Muscle Plan written by Brad Schoenfeld and published by Human Kinetics. This book was released on 2013 with total page 240 pages. Available in PDF, EPUB and Kindle. Book excerpt: Widely regarded as one of America's leading strength and fitness professionals, the author has won numerous natural bodybuilding titles and has been published or featured in virtually every major fitness magazine. In this book, he brings his expertise to everything needed for completing a total-body transformation in just six months.
Book Synopsis Medicine & Science in Sports & Exercise Volume 39 by :
Download or read book Medicine & Science in Sports & Exercise Volume 39 written by and published by . This book was released on 2007 with total page 228 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Book Synopsis Characteristics of blood flow restriction (BFR) protocols enhancing aerobic and anaerobic fitness, muscle strength and hypertrophy by : Gregory C. Bogdanis
Download or read book Characteristics of blood flow restriction (BFR) protocols enhancing aerobic and anaerobic fitness, muscle strength and hypertrophy written by Gregory C. Bogdanis and published by Frontiers Media SA. This book was released on 2023-07-20 with total page 165 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Book Synopsis Science and Development of Muscle Hypertrophy by : Brad Schoenfeld
Download or read book Science and Development of Muscle Hypertrophy written by Brad Schoenfeld and published by Human Kinetics Publishers. This book was released on 2019-05-28 with total page 313 pages. Available in PDF, EPUB and Kindle. Book excerpt: Written by Brad Schoenfeld, PhD, a leading authority on muscle hypertrophy, Science and Development of Muscle Hypertrophy, Second Edition, is the definitive resource for strength and conditioning professionals, researchers, and instructors seeking information on muscle hypertrophy
Book Synopsis The Effects of High- Vs Low-volume Resistance Training Combined with Critical Reflection on Muscular Hypertrophy and Strength by : Jason Dellatolla
Download or read book The Effects of High- Vs Low-volume Resistance Training Combined with Critical Reflection on Muscular Hypertrophy and Strength written by Jason Dellatolla and published by . This book was released on 2020 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: Purpose: Investigate the effects of low- and high-volume RT combined with critical reflection on muscular size and strength. Methods: This study randomized trained men into two groups: LVR and HVR. Muscle strength was assessed via 3RM tests in the squat, stiff-leg deadlift and leg press. Muscle hypertrophy was evaluated through a combination of DXA, BodPod, and ultrasound (US) measurements. Results: Strength in all compound lifts increased significantly among both groups; between group differences favoured HVR. Significant increases in indicators of hypertrophy were discovered for DXA LBM, FFM via BodPod, and several measures of muscle thickness. Critical reflection improved RT preparedness and chronic performance - albeit to a "low" degree. The main themes that emerged were: training facilitators, obstacles, behaviours, focus, cognitions, exercise technique, effort, mental resilience, recovery. Conclusion: Ecologically-valid RT regimens significantly improve muscular strength and indicators of hypertrophy. Critical reflection was deemed to be beneficial to RT.
Book Synopsis Strong & Sculpted by : Brad J. Schoenfeld
Download or read book Strong & Sculpted written by Brad J. Schoenfeld and published by Human Kinetics. This book was released on 2016-05-06 with total page 224 pages. Available in PDF, EPUB and Kindle. Book excerpt: Brad Schoenfeld has helped hundreds of thousands of readers increase strength, lose fat, and sculpt the physiques of their dreams. Now, he’s created a new program for a new generation. Strong & Sculpted is a science-based program that is simple and effective. It takes into account your needs and goals and then provides you with the knowledge and blueprint for achieving those goals. Strong & Sculpted will help you deliver results and maintain them. The four-phase program takes you from where you are to where you want to be, then keeps you there. You’ll start by building an essential foundation for muscle development, then progress to more targeted sculpting and shaping. As you evolve, so will your plan. You’ll find variations, new exercises, and workouts as you progress through the advanced and peak physique phases. To ensure you get the most out of your workout, Strong & Sculpted relies on 117 exercises proven most effective for shaping and defining the lower body, shoulders, arms, and torso. In addition to step-by-step exercise instruction and full-color photos depicting proper technique, you’ll find advice on reps, pacing, and optimal performance of each movement and full-color photos highlighting proper technique. You’ll also learn to incorporate cardiorespiratory training and the mind-to-muscle and visualization techniques proven to enhance your results. Whether it’s defined arms, chiseled abdominals, shapely upper body, curvaceous butt and legs, or all of these, Strong & Sculpted is your step-by-step guide to the body you’ve always dreamed of.
Book Synopsis Comparison of the Effects of Two Progressive Resistance Training Volumes on Neuromuscular Strength, Relative Meuromuscular Endurance, and Skeletal Muscle Size by : Patrick V. Grant
Download or read book Comparison of the Effects of Two Progressive Resistance Training Volumes on Neuromuscular Strength, Relative Meuromuscular Endurance, and Skeletal Muscle Size written by Patrick V. Grant and published by . This book was released on 1997 with total page 258 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Book Synopsis Blood Flow Restriction: Rehabilitation to Performance by : Stephen D. Patterson
Download or read book Blood Flow Restriction: Rehabilitation to Performance written by Stephen D. Patterson and published by Frontiers Media SA. This book was released on 2021-06-16 with total page 238 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Book Synopsis Physiological Responses to Two Different Models of Daily Undulating Periodization in Trained Powerlifters by : Michael Christopher Zourdos
Download or read book Physiological Responses to Two Different Models of Daily Undulating Periodization in Trained Powerlifters written by Michael Christopher Zourdos and published by . This book was released on 2012 with total page pages. Available in PDF, EPUB and Kindle. Book excerpt: ABSTRACT: Periodization refers to systematic variations to exercise intensity and volume across an entire training program in efforts to optimize performance for competition. Although multiple periodization models exist, linear periodization (LP), which does not encompass as many manipulations of volume and intensity as daily undulating periodization (DUP), has been prominently utilized in practical settings. However, DUP has recently shown promise as an effective resistance-training paradigm with respect to positive neuromuscular adaptations and performance gains. In contrast to LP, DUP is characterized by frequent, session-to-session alterations to volume and intensity across a complete training period. Previous research has demonstrated the efficacy of DUP in significantly increasing muscular strength, i.e. one-repetition maximum (1RM), to a greater extent than LP. Nevertheless, further investigation is necessary to improve the systematic programming of the DUP training model. Therefore, the primary aim of the present study was to examine the effects of two divergent DUP models (modified versus traditional) on maximum strength adaptations and total exercise volume in trained powerlifters. Furthermore, we investigated the temporal profile of anabolic and catabolic hormone responses across the DUP training protocols. Eighteen male, college-aged powerlifters (body weight: 82.55 ± 11.39 kg.) participated in this study and were assigned to one of two groups. Subjects underwent either: 1) traditional DUP training which employed a weekly training order of hypertrophy, strength, and power (HSP) or 2) modified DUP training which implemented a hypertrophy, power, and strength (HPS) training order for each week. The study spanned a total of eight weeks with each group assessed for pre-training 1RM during the first week, followed by 6 weeks of DUP training, and subsequent testing for post-training 1RM. Subjects specifically performed powerlifting exercises (squat, bench press, and deadlift) on testing and training days. During hypertrophy and power training sessions, subjects performed a fixed number of sets and repetitions, which progressed weekly. However, during strength training sessions, subjects were instructed to perform repetitions until volitional failure at a given percentage in order to measure total volume (TV) of exercise performed. Additionally, blood was collected 30 minutes prior to the strength training sessions each week to examine alterations in hormonal markers, testosterone and cortisol, in response to the DUP training protocols. Hormonal analysis was conducted using enzyme linked immunosorbent (ELISA) assay. For 1RM squat there was a main time effect (p0.05); however, no difference existed between increases for HSP (+7.93%) and HPS (+10.48%). Regarding bench press, only HPS significantly increased 1RM by 8.13%, while HSP failed to exhibit significant improvements over the course of the study. There was a main time effect (p0.05) for 1RM deadlift (HSP: +6.70%, HPS: +7.57%) and powerlifting total (HSP: 6.70%, HPS: +8.66%), but no difference existed between groups for either variable. Total Volume in HPS was significantly greater (p
Book Synopsis Neuromuscular Training and Adaptations in Youth Athletes by : Urs Granacher
Download or read book Neuromuscular Training and Adaptations in Youth Athletes written by Urs Granacher and published by Frontiers Media SA. This book was released on 2018-11-02 with total page 308 pages. Available in PDF, EPUB and Kindle. Book excerpt: The Frontiers Research Topic entitled "Neuromuscular Training and Adaptations in Youth Athletes" contains one editorial and 22 articles in the form of original work, narrative and systematic reviews and meta-analyses. From a performance and health-related standpoint, neuromuscular training stimulates young athletes' physical development and it builds a strong foundation for later success as an elite athlete. The 22 articles provide current scientific knowledge on the effectiveness of neuromuscular training in young athletes.
Book Synopsis Concurrent Aerobic and Strength Training by : Moritz Schumann
Download or read book Concurrent Aerobic and Strength Training written by Moritz Schumann and published by Springer. This book was released on 2018-10-31 with total page 408 pages. Available in PDF, EPUB and Kindle. Book excerpt: This book provides an extensive guide for exercise and health professionals, students, scientists, sport coaches, athletes of various sports and those with a general interest in concurrent aerobic and strength training. Following a brief historical overview of the past decades of research on concurrent training, in section 1 the epigenetic as well as physiological and neuromuscular differences of aerobic and strength training are discussed. Thereafter, section 2 aims at providing an up-to-date analysis of existing explanations for the interference phenomenon, while in section 3 the training-methodological difficulties of combined aerobic and strength training are elucidated. In section 4 and 5, the theoretical considerations reviewed in previous sections will then be practically applied to specific populations, ranging from children and elderly to athletes of various sports. Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications is a novel book on one of the “hot topics” of exercise training. The Editors' highest priority is to make this book an easily understandable and at the same time scientifically supported guide for the daily practice.
