Jefferson da Silva Novaes

Rest Interval between Sets in Strength Training

Strength training has become one of the most popular physical activities for increasing characteristics such as absolute muscular strength, endurance, hypertrophy and muscular power. For efficient, safe and effective training, it is of utmost importance to understand the interaction among training variables, which might include the intensity, number of sets, rest interval between sets, exercise modality and velocity of muscle action. Research has indicated that the rest interval between sets is an important variable that affects both acute responses and chronic adaptations to resistance exercise programmes. The purpose of this review is to analyse and discuss the rest interval between sets for targeting specific training outcomes (e.g. absolute muscular strength, endurance, hypertrophy and muscular power). The Scielo, Science Citation Index, National Library of Medicine, MEDLINE, Scopus, Sport Discus and CINAHL databases were used to locate previous original scientific investigations. The 35 studies reviewed examined both acute responses and chronic adaptations, with rest interval length as the experimental variable. In terms of acute responses, a key finding was that when training with loads between 50% and 90% of one repetition maximum, 3–5 minutes’ rest between sets allowed for greater repetitions over multiple sets. Furthermore, in terms of chronic adaptations, resting 3–5 minutes between sets produced greater increases in absolute strength, due to higher intensities and volumes of training. Similarly, higher levels of muscular power were demonstrated over multiple sets with 3 or 5 minutes versus 1 minute of rest between sets. Conversely, some experiments have demonstrated that when testing maximal strength, 1-minute rest intervals might be sufficient between repeated attempts; however, from a psychological and physiological standpoint, the inclusion of 3- to 5-minute rest intervals might be safer and more reliable. When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short rest intervals of 30–60 seconds might be most effective due to greater acute levels of growth hormone during such workouts. Finally, the research on rest interval length in relation to chronic muscular endurance adaptations is less clear. Training with short rest intervals (e.g. 20 seconds to 1 minute) resulted in higher repetition velocities during repeated submaximal muscle actions and also greater total torque during a high-intensity cycle test. Both of these findings indirectly demonstrated the benefits of utilizing short rest intervals for gains in muscular endurance. In summary, the rest interval between sets is an important variable that should receive more attention in resistance exercise prescription. When prescribed appropriately with other important prescriptive variables (i.e. volume and intensity), the amount of rest between sets can influence the efficiency, safety and ultimate effectiveness of a strength training programme.

Tipo físico ideal e satisfação com a imagem corporal de praticantes de caminhada

The objective of the present study was to quantify the ideal physical type and to verify the body image satisfaction level of regular walkers. One hundred and eighty six individuals participated in this study as follows: 87 women (age = 28.70 ± 12.6 years, stature = 161.6 ± 6.2 cm, body mass = 58.9 ± 12.0 kg, and fat = 25.7 ± 7.8 F%), and 98 men (age = 27.9 ± 12.9 years, stature = 177.2 ± 6.9 cm, body mass = 75.0 ± 12.3 kg, and fat = 13.3 ± 6.1 F%). The individuals were asked to indicate which profile corresponded to his/her body and which profile they wanted to reach. Only 24% of women are satisfied. Profile 3 was pointed as ideal to be reached by 55% of women (profile 2 = 18%; and profile 4 = 21%). Profile 3, according to results of this study, corresponded to F% of 20.5 ± 0.9% (EPM) and to MBI of 20.0 ± 0.3 kg/m2 (EPM). In relation to men, only 18% are satisfied. Profile 4 was pointed as ideal by 47% of men (profile 3 = 23%; and profile 5 = 19%). Profile 4 corresponds to F% of 9.8 ± 1.4% (EPM) and to BMI of 23.1 ± 0.4 kg/m2 (EPM). There is an ideal physical type for both genders. No difference with body image satisfaction degree between genders was verified.O objetivo do presente estudo foi quantificar o tipo fisico ideal e verificar o nivel de insatisfacao com a imagem corporal de praticantes de caminhada. Participaram do estudo 186 pessoas: 87 mulheres (idade = 28,70 ± 12,6 anos, estatura = 161,6 ± 6,2cm, massa corporal = 58,9 ± 12,0kg e gordura = 25,7 ± 7,8 G%) e 98 homens (idade = 27,9 ± 12,9 anos, estatura = 177,2 ± 6,9cm, massa corporal = 75,0 ± 12,3kg e gordura = 13,3 ± 6,1 G%). Solicitou-se que as pessoas indicassem qual silhueta correspondia ao seu corpo atualmente e qual gostariam de atingir. Apenas 24% das mulheres estao satisfeitas. A silhueta 3 foi apontada como ideal a ser atingido por 55% das mulheres (silhueta 2 = 18%; e 4 = 21%). A silhueta 3, de acordo com os resultados desse estudo, corresponde ao G% 20,5 ± 0,9% (EPM) e ao IMC de 20,0 ± 0,3kg/m2 (EPM). Quanto aos homens, apenas 18% estao satisfeitos. A silhueta 4 foi apontada como ideal por 47% dos homens (silhueta 3 = 23%; e 5 = 19%). A silhueta 4 corresponde ao G% 9,8 ± 1,4% (EPM) e ao IMC de 23,1 ± 0,4kg/m2 (EPM). Existe um tipo fisico ideal para ambos os sexos. Nao houve diferenca entre o grau de insatisfacao com a imagem corporal entre os sexos.

Effects of muscle strength and aerobic training on basal serum levels of IGF-1 and cortisol in elderly women

The aim of this study was to compare the effects of muscle strength and aerobic training on the basal serum levels of IGF-1 and cortisol in elderly women. The subjects were divided in three groups as follows. 1. Strength training group (SG) submitted to the weight training called 1-repetition maximum test (1-RM, 75-85%). This group contained 12 subjects of mean age=66.08+/-3.37 years; and body mass index (BMI)=26.0+/-3.72kg/m(2). (2) Aerobic training group (AG) submitted to aquatic exercise; they were 13 subjects of the mean age=68.69+/-4.70 years; and BMI=29.19+/-2.96kg/m(2). (3) A control group (CG) of 10 subjects, of mean age=68.80+/-5.41 years; BMI=29.70+/-2.82kg/m2. The training periods were 12 weeks, Fasting blood was analyzed to measure IGF-1 and basal cortisol levels (by chemiluminescence method), both at the beginning and the end of the intervention. Students t-test revealed increased IGF-1 in the SG (p<0.05) compared to the other two groups. Repeated-measure ANOVA showed also elevated IGF-1 (p<0.05) in the SG compared to the other groups (AG and CG). There were no differences in cortisol levels. In conclusion, high-intensity training caused changes in IGF-1. This suggests that strength training may provoke anabolic effects in elderly individuals.

EFFECT OF TWO DIFFERENT REST PERIOD LENGTHS ON THE NUMBER OF REPETITIONS PERFORMED DURING RESISTANCE TRAINING

The purpose of this study was to compare the effects of 2 different rest period lengths during a resistance training session with the number of repetitions completed per set of each exercise, the volume completed over 3 sets of each exercise, and the total volume during a training session. Fourteen experienced, weight- trained men volunteered to participate in the study. All subjects completed 2 experimental training sessions. Both sessions consisted of 3 sets of 8 repetitions with an 8 repetition maximum resistance of 6 upper body exercises performed in a set manner (wide grip lat pull-down, close grip pull-down, machine seated row, barbell row lying on a bench, dumbbell seated arm curl, and machine seated arm curl). The 2 experimental sessions differed only in the length of the rest period between sets and exercises: 1 session with a 1-minute and the other with a 3-minute rest period. For all exercises, results demonstrate a significantly lower total number of repetitions for all 3 sets of an exercise when 1-minute rest periods were used (p ≤ 0.05). The 3- and 1-minute protocols both resulted in a significant decrease from set 1 to set 3 in 4 of the 6 exercises (p ≤ 0.05), whereas the 1- minute protocol also demonstrated a significant decrease from set 1 to set 2 in 2 of the 6 exercises (p ≤ 0.05). The results indicate that, during a resistance training session composed of all upper body exercises, 1-minute rest periods result in a decrease in the total number of repetitions performed compared with 3-minute rest periods between sets and exercises.

Influence of exercise order on maximum strength in untrained young men.

It is generally recommended that exercises involving large muscle groups be placed at the beginning of a training session. However, methodological training studies manipulating exercise order and the investigation of its influence on strength have not been conducted. Therefore, the purpose of this study was to examine the influence of exercise order on strength in untrained young men after 8 weeks of training. Prior to the training program, participants were randomly assigned to three groups. One group began with large and progressed toward small muscle group exercises (G1) while another performed the opposite order (G2). The third group did not exercise and served as a control (CG). Training frequency was three sessions per week with at least 48h of rest between sessions for a total of 24 sessions in the 8-week period. One repetition maximum (1RM) was assessed for all exercises at baseline and after 8 weeks of training. Both G1 and G2 resulted in significant increases of 16.3-77.8% in 1RM compared to baseline (p<0.05). However, only the small muscle group exercises revealed significant differences between groups (p<0.05). The results demonstrated exercise order of small muscle group exercises might be particularly important during the initial stages of strength training in untrained young men.

Effects of linear vs. daily undulatory periodized resistance training on maximal and submaximal strength gains.

Miranda, F, Simão, R, Rhea, M, Bunker, D, Prestes, J, Leite, RD, Miranda, H, de Salles, BF, and Novaes, J. Effects of linear vs. daily undulatory periodized resistance training on maximal and submaximal strength gains. J Strength Cond Res 25(7): 1824-1830, 2011—The objective of this study was to verify the effect of 2 periodized resistance training (RT) methods on the evolution of 1-repetition maximum (1RM) and 8RM loads. Twenty resistance trained men were randomly assigned to 2 training groups: linear periodization (LP) group and daily undulating periodization (DUP) group. The subjects were tested at baseline and after 12 weeks for 1RM and 8RM loads in leg press (LEG) and bench press (BP) exercises. The training program was performed in alternated sessions for upper (session A: chest, shoulder and triceps) and lower body (session B: leg, back and biceps). The 12-week periodized training was applied only in the tested exercises, and in the other exercises, 3 sets of 6-8RM were performed. Both groups exhibited significant increases in 1RM loads on LEG and BP, but no statistically significant difference between groups was observed. The same occurred in 8RM loads on LEG and BP. However, DUP group presented superior effect size (ES) in 1RM and 8RM loads for LEG and BP exercises when compared to the LP group. In conclusion, periodized RT can be an efficient method for increasing the strength and muscular endurance in trained individuals. Although there was no statistically significant difference between periodization models, DUP promoted superior ES gains in muscular maximal and submaximal strength.

Acute effects of two different stretching methods on local muscular endurance performance.

Gomes, TM, Simão, R, Marques, MC, Costa, PB, and da Silva Novaes, J. Acute effects of two different stretching methods on local muscular endurance performance. J Strength Cond Res 25(3): 745-752, 2010-The purpose of this study was to assess the acute effects of the static and proprioceptive neuromuscular facilitation (PNF) stretching methods on local muscular endurance performance at intensities between 40 and 80% of 1 repetition maximum (1RM) for the knee extension (KE) and bench press (BP) exercises. Fifteen male volunteers (23.9 ± 4.3 years; 174.5 ± 8.5 cm; and 77.8 ± 7.6 kg), who were nonathletes but had previous experience in resistance training, volunteered for this study. Participants were assigned to 9 randomly ordered experimental conditions, in which all subjects performed endurance tests at 40, 60, and 80% of 1RM, preceded by static stretching (SS), PNF, and no stretching (NS) in the KE and BP exercises. One-way repeated-measures analysis of variance (NS × SS × PNF) revealed an influence of stretching for all intensities only when the PNF treatment was used. Significant differences (p < 0.05) were found in the KE exercise, with reductions in the number of repetitions when comparing PNF40 (23.7 ± 2.7) to NS40 (27.5 ± 3.6); PNF60 (12.6 ± 2.8) to SS60 (16.5 ± 4.1) and NS60 (17.3 ± 3.2); and PNF80 (6.3 ± 1.7) to SS80 (9.9 ± 2.5) and NS80 (9.8 ± 2.3) conditions. Significant differences (p < 0.05) were also found for the BP exercise with decreases in the number of repetitions when comparing PNF60 (13.7 ± 2.8) to NS60 (17.0 ± 3.0) and PNF80 (6.2 ± 2.2) to NS80 (8.7 ± 2.3) conditions. These findings suggest that for the intensities studied (40, 60, and 80% 1RM), only the PNF method decreased muscle endurance. Strength and conditioning professionals may want to consider avoiding PNF stretching before activities requiring local muscular endurance performance.

INFLUENCE OF MODERATELY INTENSE STRENGTH TRAINING ON FLEXIBILITY IN SEDENTARY YOUNG WOMEN

Santos, E, Rhea, MR, Simão, R, Dias, I, Freitas de Salles, B, Novaes, J, Leite, T, Blair, JC, and Bunker, DJ. Influence of moderately intense strength training on flexibility in sedentary young women. J Strength Cond Res 24(11): 3144-3149, 2010-The present study is the first to examine whether moderately intense resistance training improves flexibility in an exclusively young, sedentary women population. Twenty-four, young, sedentary women were divided into 3 groups as follows: agonist/antagonist (AA) training group, alternated strength training (AST) group, or a control group (CG). Training occurred every other day for 8 weeks for a total of 24 sessions. Training groups performed 3 sets of 10 to 12 repetitions per set except for abdominal training where 3 sets of 15 to 20 reps were performed. Strength (1 repetition maximum bench press) and flexibility were assessed before and after the training period. Flexibility was assessed on 6 articular movements: shoulder flexion and extension, horizontal shoulder adduction and abduction, and trunk flexion and extension. Both groups increased strength and flexibility significantly from baseline and significantly when compared with the CG (p ≤ 0.05). The AST group increased strength and flexibility significantly more than the AA group (p ≤ 0.05) in all but one measurement. This study shows that resistance training can improve flexibility in young sedentary women in 8 weeks.

Does aerobic and strength exercise sequence in the same session affect the oxygen uptake during and postexercise

Abstract Vilaça Alves, J, Saavedra, F, Simão, R, Novaes, J, Rhea, MR, Green, D, and Machado Reis, V. Does aerobic and strength exercise sequence in the same session affect the oxygen uptake during and postexercise? J Strength Cond Res 26(7): 1872–1878, 2012—Concurrent training is a strategy employed in both general fitness and sports conditioning. The purpose of this study was to compare the responses of V[Combining Dot Above]O2 in different combinations of strength exercise with aerobic interval exercise. Eight men (23.6 ± 4.2 years, 178 ± 6.3 cm, 77 ± 7.9 kg, 7.67 ± 1.95% body fat) completed 3 combinations of strength training (ST) and aerobic training (AT) in a randomized order with a 7-day recovery period: AT before ST exercises, AT between 2 blocks of ST exercises, and AT after ST exercises. The ST comprised 4 exercises performed in 3 sets of 10 reps and 2 exercises, abdominal crunch and lumbar extension, performed in 3 sets of 30 and 20 reps, respectively. The AT consisted of a 20-minute interval cycling. There were no significant differences in the values of absolute or relative V[Combining Dot Above]O2, in the heart rate (HR) and in the respiratory exchange ratio (RER) when the 3 sessions (during + postexercise measurements) were compared (values are mean ± SD). Analyzing only ST in each session, differences were detected in the RER values (F = 4.714; p < 0.05; &eegr;2 = 0.308) between AT before ST and AT in the middle of ST (1.01 ± 0.97 vs. 1.11 ± 0.07, respectively). In all sequences, there was a significant increase (p < 0.05) in the values of relative and absolute V[Combining Dot Above]O2 and HR, and a significant decrease in RER values (p < 0.05) from the first to the second part of the ST session. The values of absolute or relative V[Combining Dot Above]O2, HR, and RER did not vary significantly among the 3 sessions as compared with the AT after ST. These data support the hypothesis that ST and AT, when performed in sequence in the same session, do not seem to affect the overall oxygen consumption during the exercise session. Therefore, training sessions may incorporate both modalities without apparent impact on aerobic exercise.

Análise da freqüência cardíaca, pressão arterial e duplo-produto em diferentes posições corporais nos exercícios resistidos

Actualmente, los ejercicios resistidos (ER) vienen sufriendo una serie de investigaciones, debido a la importancia que tengan en el desenvolvimiento del acondicionamiento cardiorespiratorio y neuromuscular. Para la prescripcion de los ER, algunas variables deben ser monitoreadas, tales como frecuencia cardiaca (FC) y la presion arterial (PA). La asociacion entre la FC y PA provee los datos para obtener el doble producto (DP). Esas variables fueron utilizadas para analizar y comparar las respuestas hemodinamicas de supino sentado recto (SRS) y de supino acostado recto (SRD), siendo realizadas 10 repeticiones a 65% de una repeticion maxima (1RM). La amuestra estaba constituida de 14 individuos (10 mujeres y 4 hombres), edad 23 (± 4 anos), peso corporal 61 (± 7 kg) y estatura 168 cm (± 5 cm). Como material de coleta fueron utilizados frecuencimetro Polar MZ1 (Finlândia), esfigmomanometro Vasquez-Lubry (Alemanha) e un estetoscopio Littman (EUA). Fue utilizado el test t-Student apareado, para efecto de comparacion entre los valores encontrados en las variables fisiologicas. El analisis estatistico tuvo como criterio de significancia p < 0,05. Todas las variables presentaron un valor medio mas alto en el SRS en relacion al SRD. Fueron consideradas FC, PAS, PAD y DP pre y post-ejercicio. Se entiende que el valor absoluto de la PA medido por lo metodo auscultatorio tiende a ser inferior a aquel registrado dentro de la arteria, mas, en situaciones de tests en ejercicios con intensidades diferentes, la variacion porcentual de la PAS presenta la misma tendencia que el metodo invasivo. Concluimos entonces, que los ejercicios de SRS y SRD no presentaron diferencias significativas en ninguno de los parametros fisiologicos estudiados. Por ello, en el SRD se observaron respuestas un poco abajo de estos parametros. Siendo asi, crear una realizacion necesaria de otros estudios analizando diferentes posiciones corporales, para que a traves de comparaciones podamos establecer una conducta cuanto a prescripcion de estos ejercicios.