Adam M. Gonzalez

The effect of training volume and intensity on improvements in muscular strength and size in resistance‐trained men

This investigation compared the effect of high‐volume (VOL) versus high‐intensity (INT) resistance training on stimulating changes in muscle size and strength in resistance‐trained men. Following a 2‐week preparatory phase, participants were randomly assigned to either a high‐volume (VOL; n = 14, 4 × 10–12 repetitions with ~70% of one repetition maximum [1RM], 1‐min rest intervals) or a high‐intensity (INT; n = 15, 4 × 3–5 repetitions with ~90% of 1RM, 3‐min rest intervals) training group for 8 weeks. Pre‐ and posttraining assessments included lean tissue mass via dual energy x‐ray absorptiometry, muscle cross‐sectional area and thickness of the vastus lateralis (VL), rectus femoris (RF), pectoralis major, and triceps brachii muscles via ultrasound images, and 1RM strength in the back squat and bench press (BP) exercises. Blood samples were collected at baseline, immediately post, 30 min post, and 60 min postexercise at week 3 (WK3) and week 10 (WK10) to assess the serum testosterone, growth hormone (GH), insulin‐like growth factor‐1 (IGF1), cortisol, and insulin concentrations. Compared to VOL, greater improvements (P < 0.05) in lean arm mass (5.2 ± 2.9% vs. 2.2 ± 5.6%) and 1RM BP (14.8 ± 9.7% vs. 6.9 ± 9.0%) were observed for INT. Compared to INT, area under the curve analysis revealed greater (P < 0.05) GH and cortisol responses for VOL at WK3 and cortisol only at WK10. Compared to WK3, the GH and cortisol responses were attenuated (P < 0.05) for VOL at WK10, while the IGF1 response was reduced (P < 0.05) for INT. It appears that high‐intensity resistance training stimulates greater improvements in some measures of strength and hypertrophy in resistance‐trained men during a short‐term training period.

β-Hydroxy-β-methylbutyrate (HMB)-free acid attenuates circulating TNF-α and TNFR1 expression postresistance exercise

The purpose of this study was to examine the effect of β-hydroxy-β-methylbutyrate-free acid (HMB-FA) and cold-water immersion (CWI) on circulating concentrations of TNF-α and monocyte TNF-α receptor 1 (TNFR1) expression. Forty resistance-trained men (22.3 ± 2.4 yr) were randomized into four groups [placebo (PL), HMB-FA, CWI, and HMB-FA-CWI] and performed an acute, intense exercise protocol (four sets of up to 10 repetitions of the squat, dead lift, and split squat). Participants also performed four sets of up to 10 repetitions of the squat at 24 and 48 h following the initial exercise bout. Blood was sampled before exercise (PRE), immediately postexercise (IP), and 30 min, 24 h, and 48 h postexercise (30P, 24P, and 48P, respectively). Circulating TNF-α was assayed, and TNFR1 expression on CD14+ monocytes was measured by flow cytometry. The exercise protocol significantly elevated TNF-α in only PL (P = 0.006) and CWI (P = 0.045) IP. Mean percent changes show that TNF-α significantly increased from PRE to IP for only PL and CWI groups (P < 0.05), whereas the percent change of TNF-α for HMB-FA and HMB-FA-CWI was not significant. TNFR1 expression was elevated in PL (P = 0.023) and CWI (P = 0.02) at 30P compared with PRE, whereas both HMB-FA-treated groups did not increase significantly. In conclusion, HMB-FA attenuated circulating TNF-α IP and TNFR1 expression during recovery compared with PL and CWI. HMB-FA supplementation may attenuate the initial immune response to intense exercise, which may reduce recovery time following intense exercise.

Vastus lateralis exhibits non‐homogenous adaptation to resistance training

Introduction: Variations in transverse point of measure on the vastus lateralis (VL) may significantly affect the relationship between structure and function. The purpose of this study was to compare changes in muscle architecture at 2 commonly used points of measure (VL0 and VL5). Methods: Maximal strength (1‐repetition maximum [1RM] barbell squat) and muscle architecture were assessed PRE and POST 15 weeks of periodized resistance training. VL0 was 50% of the straight line distance between the greater trochanter and lateral epicondyle of the femur. VL5 was 5cm medial to VL0. Results: Increases in 1RM strength (3.7 ± 2.4 kg; P = 0.004) were observed. Changes in muscle thickness (MT) at VL5 were significantly greater than at VL0 (P = 0.006). Changes in strength correlated with changes in muscle architecture at VL0 only (MT: r = 0.561; fascicle length: r = 0.503). Conclusions: Changes in muscle architecture appear to occur in a non‐homogeneous manner. Muscle Nerve 50: 785–793, 2014

Efficacy of phosphatidic acid ingestion on lean body mass, muscle thickness and strength gains in resistance-trained men

BackgroundPhosphatidic acid (PA) has been reported to activate the mammalian target of rapamycin (mTOR) signaling pathway and is thought to enhance the anabolic effects of resistance training. The purpose of this pilot study was to examine if oral phosphatidic acid administration can enhance strength, muscle thickness and lean tissue accruement during an 8-week resistance training program.MethodsSixteen resistance-trained men were randomly assigned to a group that either consumed 750 mg of PA (n = 7, 23.1 ± 4.4 y; 176.7 ± 6.7 cm; 86.5 ± 21.2 kg) or a placebo (PL, n = 9, 22.5 ± 2.0 y; 179.8 ± 5.4 cm; 89.4 ± 13.6 kg) group. During each testing session subjects were assessed for strength (one repetition maximum [1-RM] bench press and squat) and body composition. Muscle thickness and pennation angle were also measured in the vastus lateralis of the subject’s dominant leg.ResultsSubjects ingesting PA demonstrated a 12.7% increase in squat strength and a 2.6% increase in LBM, while subjects consuming PL showed a 9.3% improvement in squat strength and a 0.1% change in LBM. Although parametric analysis was unable to demonstrate significant differences, magnitude based inferences indicated that the Δ change in 1-RM squat showed a likely benefit from PA on increasing lower body strength and a very likely benefit for increasing lean body mass (LBM).ConclusionsResults of this study suggest that a combination of a daily 750 mg PA ingestion, combined with a 4-day per week resistance training program for 8-weeks appears to have a likely benefit on strength improvement, and a very likely benefit on lean tissue accruement in young, resistance trained individuals.

Oral nutritional supplement fortified with beta-alanine improves physical working capacity in older adults: a randomized, placebo-controlled study.

This study examined the effects of an oral nutritional supplement fortified with two different doses of beta-alanine on body composition, muscle function and physical capacity in older adults. Using a double-blind placebo controlled design, 60 men and women (age ± SD = 70.7 ± 6.2 yrs) were randomly assigned to one of three treatment groups: 1) oral nutritional supplement (ONS; n = 20) (8 oz; 230 kcal; 12 g PRO; 31 g CHO; 6 g FAT), 2) ONS plus 800 mg beta-alanine (ONS800; n = 19), and 3) ONS plus 1200 mg beta-alanine (ONS1200; n = 21). Treatments were consumed twice per day for 12 weeks. At pre- and post-supplementation period, participants performed a discontinuous, submaximal cycle ergometry test to determine physical working capacity at fatigue threshold (PWCFT). Fat mass, total body and arm lean soft tissue mass (ALSTM) were measured with DEXA while muscle strength was assessed with handgrip dynamometry (GRIP) and 30-s sit-to-stand (STS) was used to measure lower body functionality. Muscle quality (MQ) was calculated with GRIPmax and DEXA derived ALSTM [GRIP (kg)·ALSTM (kg)(-1)]. Two-way analysis of variance was used to compare pre- to post-supplementation measures and group differences. There were 16 dropouts over the duration of the study. Final group sizes were ONS = 16 (m = 11, w = 5), ONS800 = 15 (m = 5, w = 10), and ONS1200 = 13 (m = 6, w = 7). No significant changes were observed for body composition or GRIP values pre to post. Significant increases in PW(CFT) were seen in ONS1200 (13.6%) and ONS800 (17.8%) pre- to post-supplementation (p < 0.05). These changes were significantly greater (p < 0.05) than the changes in ONS (-6.3%). ONS1200 and ONS had significant increases in STS (22.2 and 10.7%, respectively). While ONS significantly increased in STS, no differences (p > 0.05) in change scores were found between ONS and ONS800. ONS fortified with beta-alanine may improve physical working capacity, muscle quality and function in older men and women. These findings could have importance in the perception of frailty, and the maintenance of health and independent living in older adults.

Performance Changes in NBA Basketball Players Vary in Starters vs. Nonstarters Over a Competitive Season

Abstract Gonzalez, AM, Hoffman, JR, Rogowski, JP, Burgos, W, Manalo, E, Weise, K, Fragala, MS, and Stout, JR. Performance changes in NBA basketball players vary in starters vs. nonstarters over a competitive season. J Strength Cond Res 27(3): 611–615, 2013—The purpose of this study was to compare starters (S) with nonstarters (NS), on their ability to maintain strength, power, and quickness during a competitive National Basketball Association (NBA) season. Twelve NBA players were assessed at the beginning and end of the competitive season. However, because of trades and injury, only 7 (S = 4, NS = 3) players (28.2 ± 3.4 years; 200.9 ± 9.4 cm; 104.7 ± 13.9 kg; 7.2 ± 1.9% body fat) participated in both testing sessions and underwent analysis. Anthropometric performance (repetitive vertical jump power [VJP], squat power [SQT power], and reaction time) and subjective feelings of energy, focus, alertness, and fatigue were recorded during each testing session. Results were interpreted using magnitude-based statistics to make inferences on true differences between starters and nonstarters using the unequal variances t-statistic. Starters played an average of 27.8 ± 6.9 minutes per game and nonstarters played an average of 11.3 ± 7.0 minutes per game. During the course of the season, changes in VJP indicated that starters were likely to increase VJP ([INCREMENT] = 77.3 ± 78.1 W) compared to nonstarters ([INCREMENT] = −160.0 ± 151.0 W). There also appeared to be a possible beneficial effect on maintaining reaction time in starters ([INCREMENT] = 0.005 ± 0.074 seconds) compared with nonstarters ([INCREMENT] = 0.047 ± 0.073 seconds). In addition, no clear differences in &Dgr;SQT power were seen between starters ([INCREMENT] = 110.8 ± 141.4 W) and nonstarters ([INCREMENT] = 143.5 ± 24.7 W). Changes in subjective feelings of energy indicated that starters were very likely to maintain their energy over the course of a season. It also appeared possible that starters were able to have a more positive response to subjective measures of fatigue and alertness than nonstarters, with only trivial differences between starters and nonstarters in regards to maintaining focus. Results of this study suggest that NBA players may enhance lower-body power, repetitive jump ability, and reaction during a competitive season, which appear to be enhanced with the stimulus of playing time.

Predictors of high-intensity running capacity in collegiate women during a soccer game.

Abstract McCormack, WP, Stout, JR, Wells, AJ, Gonzalez, AM, Mangine, GT, Fragala, MS, and Hoffman, JR. Predictors of high-intensity running capacity in collegiate women during a soccer game. J Strength Cond Res 28(4): 964–970, 2014—The purpose of this investigation was to determine which physiological assessments best predicted high-intensity running (HIR) performance during a womens collegiate soccer game. A secondary purpose was to examine the relationships among physiological performance measures including muscle architecture on soccer performance (distance covered, HIR, and sprints during the game) during a competitive collegiate womens soccer game. Ten National Collegiate Athletic Association (NCAA) Division I women soccer players performed physiological assessments within a 2-week period before a competitive regulation soccer game performed during the spring season. Testing consisted of height, body mass, ultrasound measurement of dominant (DOMleg), and nondominant leg (NDOMleg) vastus lateralis for muscle thickness (MT) and pennation angle (PA), V[Combining Dot Above]O2max, running economy, and Wingate anaerobic test (WAnT) for peak power (PP), mean power (MP), and fatigue rate (FR). During the game, distance run, HIR, and sprints were measured using a 10-Hz global positioning system. Stepwise regression revealed that V[Combining Dot Above]O2max, dominant leg thickness, and dominant leg PA were the strongest predictors of HIR distance during the game (R = 0.989, SEE = 115.5 m, p = 0.001). V[Combining Dot Above]O2max was significantly correlated with total distance run (r = 0.831; p = 0.003), HIR (r = 0.755; p = 0.012), WAnTPP (r = −0.737; p = 0.015), WAnTPP·kg−1 (r = −0.706; p = 0.022), and WAnTFR (r = −0.713; p = 0.021). DOMlegMT was significantly correlated with WAnTFR (r = 0.893; p = 0.001). DOMlegPA was significantly correlated with WAnTFR (r = 0.740; p = 0.023). The NDOMlegPA was significantly correlated to peak running velocity (r = 0.781; p = 0.013) and WAnT MP·kg−1 (r = 0.801; p = 0.01). Results of this study indicate that V[Combining Dot Above]O2max and muscle architecture are important characteristics of NCAA Division I women soccer players and may predict HIR distance during a competitive contest.

Short-Term Unilateral Resistance Training Results in Cross Education of Strength Without Changes in Muscle Size, Activation, or Endocrine Response.

Abstract Beyer, KS, Fukuda, DH, Boone, CH, Wells, AJ, Townsend, JR, Jajtner, AR, Gonzalez, AM, Fragala, MS, Hoffman, JR, and Stout, JR. Short-term unilateral resistance training results in cross education of strength without changes in muscle size, activation, or endocrine response. J Strength Cond Res 30(5): 1213–1223, 2016—The purpose of this study was to assess the cross education of strength and changes in the underlying mechanisms (muscle size, activation, and hormonal response) after a 4-week unilateral resistance training (URT) program. A group of 9 untrained men completed a 4-week URT program on the dominant leg (DOM), whereas cross education was measured in the nondominant leg (NON); and were compared with a control group (n = 8, CON). Unilateral isometric force (PKF), leg press (LP) and leg extension (LE) strength, muscle size (by ultrasonography) and activation (by electromyography) of the rectus femoris and vastus lateralis, and the hormonal response (testosterone, growth hormone, insulin, and insulin-like growth factor-1) were tested pretraining and posttraining. Group × time interactions were present for PKF, LP, LE, and muscle size in DOM and for LP in NON. In all interactions, the URT group improved significantly better than CON. There was a significant acute hormonal response to URT, but no chronic adaptation after the 4-week training program. Four weeks of URT resulted in an increase in strength and size of the trained musculature, and cross education of strength in the untrained musculature, which may occur without detectable changes in muscle size, activation, or the acute hormonal response.

Association between myosin heavy chain protein isoforms and intramuscular anabolic signaling following resistance exercise in trained men

Resistance exercise stimulates an increase in muscle protein synthesis regulated by intracellular anabolic signaling molecules in a mammalian/mechanistic target of rapamycin (mTOR)‐dependent pathway. The purpose of this study was to investigate acute anabolic signaling responses in experienced, resistance‐trained men, and to examine the association between myosin heavy chain (MHC) isoform composition and the magnitude of anabolic signaling. Eight resistance‐trained men (24.9 ± 4.3 years; 91.2 ± 12.4 kg; 176.7 ± 8.0 cm; 13.3 ± 3.9 body fat %) performed a whole body, high‐volume resistance exercise protocol (REX) and a control protocol (CTL) in a balanced, randomized order. Participants were provided a standardized breakfast, recovery drink, and meal during each protocol. Fine needle muscle biopsies were completed at baseline (BL), 2 h (2H) and 6 h post‐exercise (6H). BL biopsies were analyzed for MHC isoform composition. Phosphorylation of proteins specific to the Akt/mTOR signaling pathway and MHC mRNA expression was quantified. Phosphorylation of p70S6k was significantly greater in REX compared to CTL at 2H (P = 0.04). MHC mRNA expression and other targets in the Akt/mTOR pathway were not significantly influenced by REX. The percentage of type IIX isoform was inversely correlated (P < 0.05) with type I and type IIA MHC mRNA expression (r = −0.69 to −0.93). Maximal strength was also observed to be inversely correlated (P < 0.05) with Type I and Type IIA MHC mRNA expression (r = −0.75 to −0.77) and p70S6k phosphorylation (r = −0.75). Results indicate that activation of p70S6k occurs within 2‐h following REX in experienced, resistance‐trained men. Further, results also suggest that highly trained, stronger individuals have an attenuated acute anabolic response.

Effect of 15 Days of Betaine Ingestion on Concentric and Eccentric Force Outputs During Isokinetic Exercise

Hoffman, JR, Ratamess, NA, Kang, J, Gonzalez, AM, Beller, NA, and Craig, SAS. Effect of 15 days of betaine ingestion on concentric and eccentric force outputs during isokinetic exercise. J Strength Cond Res 25(8): 2235-2241, 2011—The purpose of this study was to examine the efficacy of 15 days of betaine supplementation on peak concentric (CON) and eccentric (ECC) force during isokinetic exercise in active college-aged men. Eleven men volunteered for this study (21.7 ± 5.1 years; height: 178.5 ± 6.4 cm; body mass: 79.8 ± 10.3 kg). Subjects were randomly assigned to either a supplement (BET) or placebo (PL) group. Supplementation occurred for 15 days. Subjects reported to the Human Performance Laboratory on 5 occasions during this period, separated by 72 hours, for a testing and exercise session on an isokinetic chest press device. After each exercise protocol, subjects rated their fatigue and muscle soreness on a 15-cm visual analog scale. Subjects then consumed no daily BET for 4 weeks but maintained familiarity with the exercise device once per week. After the washout period, subjects resumed the BET protocol using the opposite drink and repeated the same 15-day protocol. No differences were noted in maximum CON force output between pre (335.9 ± 78.3 and 321.6 ± 63.6 N) and post (330.3 ± 74.8 and 330.2 ± 71.6 N) workouts in both BET and PL, respectively. In addition, no differences were noted in maximum ECC force output between pre (352.0 ± 90.6 and 324.4 ± 85.2 N) and post (353.2 ± 98.2 and 366.9 ± 128.5 N) workouts in BET and PL, respectively. No differences in subjective measures of soreness and fatigue were seen, but a significant reduction in Δ fatigue was observed in BET compared to PL. In conclusion, 15 days of betaine supplementation did not increase peak CON or ECC force outputs during an isokinetic chest press but did appear to reduce subjective measures of fatigue to the exercise protocol.