João Pedro Nunes

Resistance training reduces metabolic syndrome and inflammatory markers in older women: a randomized controlled trial

This study analyzed the effects of a 12‐week resistance training (RT) program without dietary interventions on metabolic syndrome (MetS) components and inflammatory biomarkers in older women.

Comment on: “Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis”

We read with interest the recent article published by Williams et al. [1], Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A MetaAnalysis, in which the authors aimed to compare the effect of periodized (PER) versus non-periodized (NP) resistance training (RT) on strength gain. The researchers analyzed changes in muscle strength measured by one repetition maximum (1 RM) test on the bench press, leg-press, and back squat exercises and observed that ‘‘periodized resistance training plans have a moderate effect on 1 RM [effect size (ES) = 0.43, 95% confidence interval (CI) 0.27–0.58] compared to non-periodized training plans.’’ This led them to conclude that, ‘‘... variation in training stimuli appears to be vital for increasing maximal strength.’’ We commend the authors for conducting a rigorous meta-analysis with a sound methodology. However, while the reported data do in fact support a strength-related benefit for periodization, we believe the current body of research does not provide a basis for concluding the results are attributable to variation in training stimuli. The concept of periodization is predicated on the fact that program variation ultimately potentiates results, and varying periods of higher loading and volume with periods where these variables are decreased allows for better recovery that reduces the potential for overtraining and injury. The issue here is that we cannot ignore the possibility that the principle of specificity—i.e., specific adaptations to imposed demands (SAID)—influenced training-induced responses. Namely, exercise-induced strength increases are consistent with SAID, in which greater loads induce greater gains [2, 3]. Therefore, the PER groups that performed RT programs with greater loads in periods near to post testing (i.e., last mesocycle of a classic linear periodization) would have tended to present greater increases in maximum strength in 1 RM tests compared with NP simply because they were training with higher loads at the time of the post test, not necessarily because the programs included variation of training. To properly investigate the effects of periodization on maximum strength, it would be necessary for the NP group to train in a pure strength range (i.e., 1–5 RM) for the duration of the study while the PER group employed a variety of repetition ranges over the course of the mesocycle. Such a design would negate confounding from SAID, thus allowing the ability to determine whether differential findings of PER versus NP were due to program variation or simply due to the specificity of the strength mesocycle. Table 1 summarizes studies included in the meta-analysis [1]. Of the studies that compared NP and PER RT, eight equated the volume load between conditions [4–11]. Among these, seven studies [4–7, 9, 11, 12] presented & João Pedro Nunes joaonunes.jpn@hotmail.com

Improvement of cellular health indicators and muscle quality in older women with different resistance training volumes

ABSTRACT The main purpose of this study was to compare the effects of resistance training (RT) performed with different training volumes on phase angle (PhA), body water components, and muscle quality (MQ) in untrained older adult women. A second purpose was to assess the relationship between PhA and MQ. Sixty-two older adult women (68.6 ± 5.0 years, 65.2 ± 13.3 kg, 156.1 ± 6.2 cm) were randomly assigned into one of the three groups: two training groups performed either 1 set (G1S) or 3 sets (G3S), or a control group (CG). Body water components and PhA were estimated by bioelectrical impedance (BIA). MQ was determined by dividing skeletal muscle mass estimated by dual-energy absorptiometry (DXA) by total muscle strength from three exercises. After the intervention period, both training groups demonstrated improvements (P < 0.05) when compared with CON for intracellular water, total body water, PhA, and MQ. These results suggest that RT can improve PhA, body water components, and MQ after 12 weeks of RT in untrained older women, regardless of training volume. Furthermore, changes in MQ were positively correlated with changes in PhA (r = 0.60, P < 0.01).

Effects of Single Set Resistance Training With Different Frequencies on a Cellular Health Indicator in Older Women

The main purpose of this study was to compare the effects of resistance training (RT) performed two versus three times per week on phase angle (a cellular health indicator) in older women. A total of 39 women (69.1u2009±u20095.5 years) were randomly assigned to perform a RT program two (G2X) or three (G3X) days per week for 12 weeks. The RT was a whole-body program (eight exercises, one set, 10-15 repetitions). Phase angle, resistance, reactance, and total body water were assessed by bioimpedance spectroscopy. Intracellular water, reactance, and phase angle increased significantly in G2X (2.1%, 3.0%, and 5.6%, respectively) and G3X (5.0%, 6.9%, and 10.3%, respectively) from pretraining to posttraining, with no significant difference between groups. Bioimpedance resistance decreased similarly in both groups (G2Xu2009=u2009-1.7% vs. G3Xu2009=u2009-3.2%). We conclude that a single set RT program with a frequency of 2 days per week may be sufficient to promote an improvement in cellular health in older women.

The data does not seem to support the effect of stretch training on increasing muscle thickness

Scand J Med Sci Sports 27(12):1597-1604, 2017 describes the efficacy of stretch training on increasing gastrocnemii muscle thickness. However, the reported data does not seem to support the authors conclusions, based on the presented results. This letter discusses the issues with the paper. This article is protected by copyright. All rights reserved.

Effects of order of resistance training exercises on muscle hypertrophy in young adult men

The purpose of the present study was to analyze the effects of the order of resistance training (RT) exercises on hypertrophy in young adult men. Thirty-six young adult men (age, 21.9 ± 2.5 years; body mass, 72.6 ± 12.1 kg, height, 176.9 ± 7.4 cm; body mass index, 23.1 ± 3.3 kg/m2) were randomly assigned to 1 of 2 training groups that performed a 6-week RT program in either (i) a traditional approach starting with multi-joint (MJ) exercises followed by single-joint exercises (SJ) (MJ-SJ, n = 19) or (ii) in reverse order (SJ-MJ, n = 17). Muscle thickness of the biceps brachii and mid-thigh were assessed by ultrasound. Lean soft tissue (LST) was assessed by dual-energy X-ray absorptiometry. Both groups similarly increased (P < 0.05) biceps brachii thickness (MJ-SJ = +14.2%, SJ-MJ = +13.8%). Alternatively, only the MJ-SJ group presented an increase in mid-thigh thickness from pre- to post-training (MJ-SJ = +7.2%, SJ-MJ = +3.9%). Upper limb LSTs (MJ-SJ = +5.2%, SJ-MJ = +7.5%) were statistically similar between conditions, and a trend for significance (P = 0.07) was found for trunk LST (MJ-SJ = +7.2%, SJ-MJ = +1.7%). Nonsignificant pre- to post-training changes were observed for lower limb LSTs (MJ-SJ = +0.7%, SJ-MJ = +1.8%). Our data suggest that both sequences are effective for increasing muscle hypertrophy over a short-term RT period; there may be a potentially beneficial hypertrophic effect for the mid-thigh by performing exercises in a manner that progresses from MJ to SJ exercises.

Large and Small Muscles in Resistance Training: Is It Time for a Better Definition?

ABSTRACTMANY STUDIES HAVE MISAPPLIED THE DEFINITION OF MUSCLE VOLUME WITH RESPECT TO CLASSIFYING MUSCLES AS “SMALL” OR “LARGE.” GIVEN FREQUENT MISAPPLICATION OF THE TERMS, WE PROPOSE THAT THEY SHOULD BE CLASSIFIED SIMPLY AS MULTIJOINT OR SINGLE-JOINT EXERCISES. A VIABLE ALTERNATIVE CLASSIFICATION WO

Creatine supplementation elicits greater muscle hypertrophy in upper than lower limbs and trunk in resistance-trained men:

Background: Creatine (Cr) supplementation associated with resistance training produces greater muscular strength improvements in the upper compared with the lower body; however, no study has investigated if such region-specific results are seen with gains in muscle mass. Aim: We aimed to evaluate the effect of Cr supplementation in combination with resistance training on lean soft tissue changes in the upper and lower limbs and trunk in resistance-trained young adult men. Methods: In a randomized, double-blind and placebo-controlled design, 43 resistance-trained men (22.7 ± 3.0 years, 72.9 ± 8.7 kg, 177.9 ± 5.7 cm, 23.0 ± 2.5 kg/m2) received either creatine (Cr, n = 22) or placebo (PLA, n = 21) over an 8-week study period. The supplementation protocol included a loading phase (7 days, four doses of 0.3 g/kg per day) and a maintenance phase (7 weeks, single dose of 0.03 g/kg per day). During the same period, subjects performed resistance training four times per week using the following two-way split routine: Monday and Thursday = pectoral, shoulders, triceps, and abdomen, Tuesday and Friday = back, biceps, thighs, and calves. Lean soft tissue of the upper limbs (ULLST), lower limbs (LLLST), and trunk (TLST) was assessed by dual-energy X-ray absorptiometry before and after the intervention. Results: Both groups showed significant (p < 0.001) improvements in ULLST, LLLST, TLST, and the Cr group achieved greater (p < 0.001) increases in these outcomes compared with PLA. For the Cr group, improvements in ULLST (7.1 ± 2.9%) were higher than those observed in LLLST (3.2 ± 2.1%) and TLST (2.1 ± 2.2%). Otherwise, for PLA group there was no significant difference in the magnitude of segmental muscle hypertrophy (ULLST = 1.6 ± 3.0%; LLLST = 0.7 ± 2.8%; TLST = 0.7 ± 2.8%). Conclusion: Our results suggest that Cr supplementation can positively augment muscle hypertrophy in resistance-trained young adult men, particularly in the upper limbs.