Juliano Spineti

Comparison Between Nonlinear and Linear Periodized Resistance Training: Hypertrophic and Strength Effects

Abstract Simão, R, Spineti, J, de Salles, BF, Matta, T, Fernandes, L, Fleck, SJ, Rhea, MR, and Strom-Olsen, HE. Comparison between nonlinear and linear periodized resistance training: hypertrophic and strength effects. J Strength Cond Res 26(5): 1389–1395, 2012—The aim of this study was to investigate the effects of nonlinear periodized (NLP) and linear periodized (LP) resistance training (RT) on muscle thickness (MT) and strength, measured by an ultrasound technique and 1 repetition maximum (1RM), respectively. Thirty untrained men were randomly assigned to 3 groups: NLP (n = 11, age: 30.2 ± 1.1 years, height: 173.6 ± 7.2 cm, weight: 79.5 ± 13.1 kg), LP (n = 10, age: 29.8 ± 1.9 years, height: 172.0 ± 6.8 cm, weight: 79.9 ± 10.6 kg), and control group (CG; n = 9, age: 25.9 ± 3.6 years, height: 171.2 ± 6.3 cm, weight: 73.9 ± 9.9 kg). The right biceps and triceps MT and 1RM strength for the exercises bench press (BP), lat-pull down, triceps extension, and biceps curl (BC) were assessed before and after 12 weeks of training. The NLP program varied training biweekly during weeks 1–6 and on a daily basis during weeks 7–12. The LP program followed a pattern of intensity and volume changes every 4 weeks. The CG did not engage in any RT. Posttraining, both trained groups presented significant 1RM strength gains in all exercises (with the exception of the BP in LP). The 1RM of the NLP group was significantly higher than LP for BP and BC posttraining. There were no significant differences in biceps and triceps MT between baseline and posttraining for any group; however, posttraining, there were significant differences in biceps and triceps MT between NLP and the CG. The effect sizes were higher in NLP for the majority of observed variables. In conclusion, both LP and NLP are effective, but NLP may lead to greater gains in 1RM and MT over a 12-week training period.

Strength training's chronic effects on muscle architecture parameters of different arm sites.

Matta, T, Simão, R, de Salles, BF, Spineti, J, and Oliveira, LF. Strength trainings chronic effects on muscle architecture parameters of different arm sites. J Strength Cond Res 25(6): 1711-1717, 2011—Strength training generates alterations in muscle geometry, which can be monitored by imaging techniques as, for example, the ultrasound (US) technique. There is no consensus about the homogeneity of hypertrophy in different muscle sites. Therefore, the purpose of this study was to compare the muscle thickness (MT) and pennation angle (PA) in 3 different sites (50, 60, and 70% of arm length) of the biceps brachii and triceps brachii after 12 weeks of strength training. Forty-nine healthy untrained men were divided into 2 groups: Training Group ([TG, n = 40] 29.90 ± 1.72 years; 79.53 ± 11.84 kg; 173 ± 0.6 cm) and Control Group (n = 9 25.89 ± 3.59 years; 73.96 ± 9.86 kg; 171 ± 6 cm). The TG underwent a strength training program during 12 weeks, which included exercises such as a free-weight bench press, machine lat pull-down, triceps extension in lat pull-down, and standing free-weight biceps curl with a straight bar. A US apparatus was used to measure the PA and MT at the 3 sites. The maximal voluntary isometric contraction (MVC) test was conducted for each muscle group. After 12 weeks of training, a significant difference was observed between MT in biceps brachii, with an improvement of 12% in the proximal site, whereas the distal site increased by only 4.7% (p < 0.05). For the long head of the triceps brachii, the MT and PA at the 3 sites presented significant increases, but no significant variation was observed among them, probably because of the pennated-fiber arrangement. The MVC increased significantly for both muscle groups. The results indicated that the strength training program was efficient in promoting hypertrophy in both muscles, but with dissimilar responses of the pennated and fusiform muscle architecture at different arm sites.

Influence of Exercise Order on Maximum Strength and Muscle Volume in Nonlinear Periodized Resistance Training

Spineti, J, Freitas de Salles, B, Rhea, MR, Lavigne, D, Matta, T, Miranda, F, Fernandes, L, and Simão, R. Influence of exercise order on maximum strength and muscle volume in nonlinear periodized resistance training. J Strength Cond Res 24(11): 2962-2969, 2010-The purpose of this study was to examine the influence of exercise order on strength and muscle volume (MV) after 12 weeks of nonlinear periodized resistance training. The participants were randomly assigned into 3 groups. One group began performing large muscle group exercises and progressed to small muscle group exercises (LG-SM), whereas another group started with small muscle group exercises and advanced to large muscle group exercises (SM-LG). The exercise order for LG-SM was bench press (BP), machine lat pull-down (LPD), triceps extension (TE), and biceps curl (BC). The order for the SM-LG was BC, TE, LPD, and BP. The third group did not exercise and served as a control group (CG). Training frequency was 2 sessions per week with at least 72 hours of rest between sessions. Muscle volume was assessed at baseline and after 6 weeks and 12 weeks of training by ultrasound techniques. One repetition maximum strength for all exercises was assessed at baseline and after 12 weeks of training. Effect size data demonstrated that differences in strength and MV were exhibited based on exercise order. Both training groups demonstrated greater strength improvements than the CG, but only BP strength increased to a greater magnitude in the LG-SM group as compared with the SM-LG. In all other strength measures (LPD, TE, and BC), the SM-LG group showed significantly greater strength increases. Triceps MV increased in the SM-LG group; however, biceps MV did not differ significantly between the training groups. In conclusion, if an exercise is important for the training goals of a program, then it should be placed at the beginning of the training session, regardless of whether or not it is a large muscle group exercise or a small muscle group exercise.

Comparação entre diferentes modelos de periodização sobre a força e espessura muscular em uma sequência dos menores para os maiores grupamentos musculares

INTRODUCAO: Estudos comparando modelos de periodizacao em sequencias de treinamento resistido (TR) realizadas do menor para o maior grupo muscular sobre as alteracoes musculares em individuos destreinados em TR sao escassos. OBJETIVO: Comparar o efeito da periodizacao ondulatoria (PO) e da periodizacao linear (PL) sobre a forca maxima e hipertrofia muscular em uma sequencia de execucao dos exercicios dos menores para os maiores grupamentos musculares. METODOS: Vinte e nove homens nao experientes em (TR) foram distribuidos aleatoriamente em tres grupos: PO (n =10), PL (n = 13) e grupo controle (GC, n = 9). Os individuos realizaram o teste de uma repeticao maxima (1RM) nos exercicios rosca biceps (RB), rosca triceps (RT), puxada aberta (PA) e supino reto (SR), contracao isometrica voluntaria maxima (CIVM) e espessura muscular (EM) para flexores de cotovelo (FC) e extensores de cotovelo (EC) antes e apos o periodo de 12 semanas de treinamento. O grupo PO variou o volume e a intensidade do treinamento diariamente, e o grupo PL a cada quatro semanas. O GC nao realizou TR. Foi realizada uma ANOVA de dois caminhos com medidas repetidas, e calculo do tamanho do efeito (TE), nas cargas obtidas para analisar o efeito do tratamento sobre as variacoes pre- e pos-periodo de TR. RESULTADOS: Os principais achados do estudo foram: 1) o grupo PO apresentou maior TE para 1RM dos exercicios RT e RB e para EM dos FC e EC quando comparado ao grupo PL; 2) nao houve diferenca no TE para os exercicios SR e PA que finalizavam a sessao. CONCLUSAO: Ambos os modelos de periodizacao adotados foram eficientes para promover aumentos de forca e hipertrofia muscular. Contudo, segundo o calculo do TE, a PO promoveu maior incremento da forca maxima nos exercicios que iniciaram a sessao e hipertrofia muscular.

Effects of Daily and Flexible Non-Linear Periodization on Maximal and Submaximal Strength, Vertical Jump and Speed Performance of Brazilian Army Skydivers

Background: The purpose of this study was to analyze the effects of daily non-linear periodization (DNLP) and flexible (FNLP) models on maximal and submaximal strength, vertical jump and speed performance gains after 12 weeks of Brazilian army skydivers. Methods: Twenty-one recreationally trained men were randomly divided into three groups: DNLP (n = 7; age 32.71 ± 8.53; height: 1.74 ± 0; weight: 81.57 ± 11.97), FNLP (n = 6; age 26.50 ± 7.18; height: 1.71 ± 0.05 and weight: 75.50 ± 12.73) and a control (CG. N = 8; age = 18.87 ± 0.59; height = 1.73 ± 0.046; weight = 71.67 ± 5.34). Before and after the 12 week of training each participant was evaluated for maximal (1-RM) and submaximal strength (8-RM) of bench press (BP) and leg press (LP) exercises, squat jump (SJ) and countermovement jump (CMJ) performance and speed test over 5 m, 60 m and 100 m. Results: The DNLP and FNLP groups showed similar increases for 1-RM and 8-RM loads in BP and LP exercises, respectively (p ≤ 0.05). Similar SJ and CMJ performance noted in posttest between FNLP and DNLP groups (p ≤ 0.05). Both CG and FNLP groups showed an augmentation in time-performance of 60 m and 100 m speed test, respectively (p ≤ 0.05). However, for 5 m speed test, similar decreasing in time-performance during posttest was noted under DNLP (p = 0.001) and FNLP (p = 0.002) groups. Conclusion: The DNLP and FNLP models were equally effective in improving 5 m speed performance, maximal and submaximal strength after 12 weeks training period with recreationally trained Brazilian army skydivers.