Fernando Vitor Lima

Acute effect of constant torque and angle stretching on range of motion, muscle passive properties, and stretch discomfort perception.

Abstract Cabido, CET, Bergamini, JC, Andrade, AGP, Lima, FV, Menzel, HJ, and Chagas, MH. Acute effect of constant torque and angle stretching on range of motion, muscle passive properties, and stretch discomfort perception. J Strength Cond Res 28(4): 1050–1057, 2014—The aim of the present study was to compare the acute effects of constant torque (CT) and constant angle (CA) stretching exercises on the maximum range of motion (ROMmax), passive stiffness (PS), and ROM corresponding to the first sensation of tightness in the posterior thigh (FSTROM). Twenty-three sedentary men (age, 19–33 years) went through 1 familiarization session and afterward proceeded randomly to both CA and CT treatment stretching conditions, on separate days. An isokinetic dynamometer was used to analyze hamstring muscles during passive knee extension. The subjects performed 4 stretches of 30 seconds each with a 15-second interval between them. In the CA stretching, the subject reached a certain ROM (95% of ROMmax), and the angle was kept constant. However, in the CT stretching exercise, the volunteer reached a certain resistance torque (corresponding to 95% of ROMmax) and it was kept constant. The results showed an increase in ROMmax for both CA and CT (p < 0.001), but the increase was greater for CT than for CA (CA vs. CT in poststretching, p = 0.002). Although the PS decreased for both CA and CT (p < 0.001), the decrease was greater for CT than for CA (CA vs. CT in poststretching, p = 0.002). The FSTROM increased for both CA and CT, but the increase for CT was greater than that for CA (CA vs. CT in poststretching, p = 0.003). The greater increase in ROMmax for the CT stretch may be explained by greater changes in the biomechanical properties of the muscle-tendon unit and stretch tolerance, as indicated by the results of PS and FSTROM.

Análise de dois treinamentos com diferentes durações de pausa entre séries baseadas em normativas previstas para a hipertrofia muscular em indivíduos treinados

The prescription of weight training programs for muscle hypertrophy are usually based on the values recommended by the literature for determining the training load. The prescription of the pause duration ranges from one to three minutes and comparisons between these two durations leads to differences in hormonal and metabolic adaptations and performance. There is a lack of studies investigating if is it possible the realization of the training program for hypertrophy with different pauses, and the significance of the addition of 30 seconds for recovery. The purpose of the present study was to analyze two different trainings for muscle hypertrophy with the same volume and intensity, but different rest periods between sets, at the bench press exercise. Twenty-six trained male volunteers took part in the training sessions. After the familiarization procedure and the 1 maximum repetition (1RM) test, the group took a four set exercise with 70% of 1 RM on the bench press, aiming to accomplish 12 repetition for each set, with a constant rest period of 90 and 120 seconds. No significant difference was found on the number of repetitions throughout the sets when comparing the results of the 90 and 120 second group. Despite the rest duration (90 or 120 sec) the performance lowered during the sets, registered by significant reduction in the number of repetitions. The results indicated that, even for trained individuals, there is a limitation to apply the reference values presented in the literature for muscle hypertrophy training. Moreover, the performance may be not different despite changing the rest interval from 90 to 120 seconds between sets.RESUMO Os programas de treinamento na musculacao sao comumente prescritos baseando-se em normativas de carga de treinamento sugeridas pela literatura. Dentre as normativas, a prescricao da duracao da pausa tem variado normalmente de um a tres minutos. Comparacoes entre intervalos de pausa de um e tres minutos mostram diferencas significativas na resposta hormonal, metabolica e no desempenho. Existe carencia de estudos que mostram se diferentes pausas sao suficientes para a realizacao das outras normativas previstas para o treinamento da hipertrofia e se um acrescimo de 30 segundos possibilita melhor recuperacao. O objetivo deste estudo foi analisar a realizacao de dois treinamentos baseados em normativas previstas para a hipertrofia muscular e diferenciadas pelas pausas de 90 e 120 segundos entre series, no exercicio supino executado na barra guiada. Participaram 26 voluntarios do sexo masculino, treinados em musculacao. Foram realizadas quatro sessoes de testes em quatro dias. Apos a realizacao dos procedimentos de familiarizacao e do teste de 1RM, o grupo realizou o exercicio no supino guiado a intensidade de 70% de 1RM em quatro series com o objetivo de alcancar 12 repeticoes por serie, com pausas de 90 ou 120 segundos distribuidas aleatoriamente em diferentes dias. Nao foi verificada diferenca significativa no numero de repeticoes nas series quando comparado o desempenho obtido pelos sujeitos nas duas pausas. Independente da duracao da pausa (90 ou 120 segundos) foi observada queda do rendimento no decorrer da realizacao das series, caracterizada pela reducao significativa no numero de repeticoes realizado. Os resultados mostraram limitacao da aplicacao das normativas previstas para o treinamento da hipertrofia muscular em individuos treinados. Alem disso, pode nao haver diferencas no desempenho com a alteracao da pausa entre series de 90 para 120 segundos.

Analysis of two training programs with different rest periods between series based on guidelines for muscle hypertrophy in trained individuals

The prescription of weight training programs for muscle hypertrophy are usually based on the values recommended by the literature for determining the training load. The prescription of the pause duration ranges from one to three minutes and comparisons between these two durations leads to differences in hormonal and metabolic adaptations and performance. There is a lack of studies investigating if is it possible the realization of the training program for hypertrophy with different pauses, and the significance of the addition of 30 seconds for recovery. The purpose of the present study was to analyze two different trainings for muscle hypertrophy with the same volume and intensity, but different rest periods between sets, at the bench press exercise. Twenty-six trained male volunteers took part in the training sessions. After the familiarization procedure and the 1 maximum repetition (1RM) test, the group took a four set exercise with 70% of 1 RM on the bench press, aiming to accomplish 12 repetition for each set, with a constant rest period of 90 and 120 seconds. No significant difference was found on the number of repetitions throughout the sets when comparing the results of the 90 and 120 second group. Despite the rest duration (90 or 120 sec) the performance lowered during the sets, registered by significant reduction in the number of repetitions. The results indicated that, even for trained individuals, there is a limitation to apply the reference values presented in the literature for muscle hypertrophy training. Moreover, the performance may be not different despite changing the rest interval from 90 to 120 seconds between sets.RESUMO Os programas de treinamento na musculacao sao comumente prescritos baseando-se em normativas de carga de treinamento sugeridas pela literatura. Dentre as normativas, a prescricao da duracao da pausa tem variado normalmente de um a tres minutos. Comparacoes entre intervalos de pausa de um e tres minutos mostram diferencas significativas na resposta hormonal, metabolica e no desempenho. Existe carencia de estudos que mostram se diferentes pausas sao suficientes para a realizacao das outras normativas previstas para o treinamento da hipertrofia e se um acrescimo de 30 segundos possibilita melhor recuperacao. O objetivo deste estudo foi analisar a realizacao de dois treinamentos baseados em normativas previstas para a hipertrofia muscular e diferenciadas pelas pausas de 90 e 120 segundos entre series, no exercicio supino executado na barra guiada. Participaram 26 voluntarios do sexo masculino, treinados em musculacao. Foram realizadas quatro sessoes de testes em quatro dias. Apos a realizacao dos procedimentos de familiarizacao e do teste de 1RM, o grupo realizou o exercicio no supino guiado a intensidade de 70% de 1RM em quatro series com o objetivo de alcancar 12 repeticoes por serie, com pausas de 90 ou 120 segundos distribuidas aleatoriamente em diferentes dias. Nao foi verificada diferenca significativa no numero de repeticoes nas series quando comparado o desempenho obtido pelos sujeitos nas duas pausas. Independente da duracao da pausa (90 ou 120 segundos) foi observada queda do rendimento no decorrer da realizacao das series, caracterizada pela reducao significativa no numero de repeticoes realizado. Os resultados mostraram limitacao da aplicacao das normativas previstas para o treinamento da hipertrofia muscular em individuos treinados. Alem disso, pode nao haver diferencas no desempenho com a alteracao da pausa entre series de 90 para 120 segundos.

Repetition duration influences ratings of perceived exertion.

This study investigated the effect of different repetition durations on ratings of perceived exertion (RPE) in active muscles (RPE-AM) and the overall body (RPE-O). 19 male volunteers (M age = 25.4 yr., SD = 3.5) performed strength training protocols with multiple sets matched by the number of sets and repetitions, intensity and rest interval but different repetition durations: 4 sec., 6 sec., or self-paced. Participants were asked to estimate their RPE-AM and RPE-O after each set. Training protocols with a 6-sec repetition duration produced distinct responses on RPE during and after performance compared to 4-sec. and self-paced durations. However, there were no significant differences between 4-sec. and self-paced durations.

Análisis de dos entrenamientos con diferentes duraciones de pausa entre las series basadas en normas previstas para la hipertrofia muscular en individuos entrenados

The prescription of weight training programs for muscle hypertrophy are usually based on the values recommended by the literature for determining the training load. The prescription of the pause duration ranges from one to three minutes and comparisons between these two durations leads to differences in hormonal and metabolic adaptations and performance. There is a lack of studies investigating if is it possible the realization of the training program for hypertrophy with different pauses, and the significance of the addition of 30 seconds for recovery. The purpose of the present study was to analyze two different trainings for muscle hypertrophy with the same volume and intensity, but different rest periods between sets, at the bench press exercise. Twenty-six trained male volunteers took part in the training sessions. After the familiarization procedure and the 1 maximum repetition (1RM) test, the group took a four set exercise with 70% of 1 RM on the bench press, aiming to accomplish 12 repetition for each set, with a constant rest period of 90 and 120 seconds. No significant difference was found on the number of repetitions throughout the sets when comparing the results of the 90 and 120 second group. Despite the rest duration (90 or 120 sec) the performance lowered during the sets, registered by significant reduction in the number of repetitions. The results indicated that, even for trained individuals, there is a limitation to apply the reference values presented in the literature for muscle hypertrophy training. Moreover, the performance may be not different despite changing the rest interval from 90 to 120 seconds between sets.RESUMO Os programas de treinamento na musculacao sao comumente prescritos baseando-se em normativas de carga de treinamento sugeridas pela literatura. Dentre as normativas, a prescricao da duracao da pausa tem variado normalmente de um a tres minutos. Comparacoes entre intervalos de pausa de um e tres minutos mostram diferencas significativas na resposta hormonal, metabolica e no desempenho. Existe carencia de estudos que mostram se diferentes pausas sao suficientes para a realizacao das outras normativas previstas para o treinamento da hipertrofia e se um acrescimo de 30 segundos possibilita melhor recuperacao. O objetivo deste estudo foi analisar a realizacao de dois treinamentos baseados em normativas previstas para a hipertrofia muscular e diferenciadas pelas pausas de 90 e 120 segundos entre series, no exercicio supino executado na barra guiada. Participaram 26 voluntarios do sexo masculino, treinados em musculacao. Foram realizadas quatro sessoes de testes em quatro dias. Apos a realizacao dos procedimentos de familiarizacao e do teste de 1RM, o grupo realizou o exercicio no supino guiado a intensidade de 70% de 1RM em quatro series com o objetivo de alcancar 12 repeticoes por serie, com pausas de 90 ou 120 segundos distribuidas aleatoriamente em diferentes dias. Nao foi verificada diferenca significativa no numero de repeticoes nas series quando comparado o desempenho obtido pelos sujeitos nas duas pausas. Independente da duracao da pausa (90 ou 120 segundos) foi observada queda do rendimento no decorrer da realizacao das series, caracterizada pela reducao significativa no numero de repeticoes realizado. Os resultados mostraram limitacao da aplicacao das normativas previstas para o treinamento da hipertrofia muscular em individuos treinados. Alem disso, pode nao haver diferencas no desempenho com a alteracao da pausa entre series de 90 para 120 segundos.

Longer repetition duration increases muscle activation and blood lactate response in matched resistance training protocols

This study analyzed the effect of different repetition durations on electromyographic and blood lactate responses of the bench press exercise. Fifteen recreationally trained male volunteers completed two training protocols, matched for intensity (% one-repetition maximum; 1RM), number of sets, number of repetitions, and rest intervals. One of the protocols was performed with a repetition duration of 4 s (2 s concentric: 2 s eccentric; 2:2 protocol), whereas the second protocol had a repetition duration of 6 s (2 s concentric: 4 s eccentric; 2:4 protocol). The results showed higher normalized integrated electromyography (pectoralis major and triceps brachii) for the 2:4 protocol. Blood lactate concentration was also higher in the 2:4 protocol across all sets. These results show that adding 2 s to the eccentric action in matched training protocols increases muscle activation and blood lactate response, which reinforces the notion that increasing repetition duration is an alternative load progression in resistance training.