Shawn D. Flanagan

EFFECTS OF A WHOLE BODY COMPRESSION GARMENT ON MARKERS OF RECOVERY AFTER A HEAVY RESISTANCE WORKOUT IN MEN AND WOMEN

Kraemer, WJ, Flanagan, SD, Comstock, BA, Fragala, MS, Earp, JE, Dunn-Lewis, C, Ho, J-Y, Thomas, GA, Solomon-Hill, G, Penwell, ZR, Powell, MD, Wolf, MR, Volek, JS, Denegar, CR, and Maresh, CM. Effects of a whole body compression garment on markers of recovery after a heavy resistance workout in men and women. J Strength Cond Res 24(3): 804-814, 2010-The primary purpose of this investigation was to evaluate the influence of a whole body compression garment on recovery from a typical heavy resistance training workout in resistance-trained men and women. Eleven men (mean ± SD: age, 23.0 ± 2.9 years) and 9 women (mean ± SD: age 23.1 ± 2.2 years) who were highly resistance trained gave informed consent to participate in the study. A within-group (each subject acted as their own control), balanced, and randomized treatment design was used. Nutritional intakes, activity, and behavioral patterns (e.g., no pain medications, ice, or long showers over the 24 hours) were replicated 2 days before each test separated by 72 hours. An 8-exercise whole body heavy resistance exercise protocol using barbells (3 sets of 8-10 repetition maximum, 2.0-to 2.5-minute rest) was performed after which the subject showered and put on a specific whole body compression garment one designed for women and one for men (CG) or just wore his/her normal noncompression clothing (CON). Subjects were then tested after 24 hours. Dependent measures included sleep quality, vitality rating, resting fatigue rating, muscle soreness, muscle swelling via ultrasound, reaction movement times, bench throw power, countermovement vertical jump power, and serum concentrations of creatine kinase (CK) measured from a blood sample obtained via venipuncture of an arm vein. We observed significant (p ≤ 0.05) differences between CG and CON conditions in both men and women for vitality (CG > CON), resting fatigue ratings (CG < CON), muscle soreness (CG < CON), ultrasound measure swelling (CG < CON), bench press throw (CG > CON), and CK (CG < CON). A whole body compression garment worn during the 24-hour recovery period after an intense heavy resistance training workout enhances various psychological, physiological, and a few performance markers of recovery compared with noncompressive control garment conditions. The use of compression appears to help in the recovery process after an intense heavy resistance training workout in men and women.

Whey Protein Supplementation During Resistance Training Augments Lean Body Mass

Compared to soy, whey protein is higher in leucine, absorbed quicker and results in a more pronounced increase in muscle protein synthesis. Objective: To determine whether supplementation with whey promotes greater increases in muscle mass compared to soy or carbohydrate, we randomized non-resistance-trained men and women into groups who consumed daily isocaloric supplements containing carbohydrate (carb; n = 22), whey protein (whey; n = 19), or soy protein (soy; n = 22). Methods: All subjects completed a supervised, whole-body periodized resistance training program consisting of 96 workouts (∼9 months). Body composition was determined at baseline and after 3, 6, and 9 months. Plasma amino acid responses to resistance exercise followed by supplement ingestion were determined at baseline and 9 months. Results: Daily protein intake (including the supplement) for carb, whey, and soy was 1.1, 1.4, and 1.4 g·kg body mass−1, respectively. Lean body mass gains were significantly (p < 0.05) greater in whey (3.3 ± 1.5 kg) than carb (2.3 ± 1.7 kg) and soy (1.8 ± 1.6 kg). Fat mass decreased slightly but there were no differences between groups. Fasting concentrations of leucine were significantly elevated (20%) and postexercise plasma leucine increased more than 2-fold in whey. Fasting leucine concentrations were positively correlated with lean body mass responses. Conclusions: Despite consuming similar calories and protein during resistance training, daily supplementation with whey was more effective than soy protein or isocaloric carbohydrate control treatment conditions in promoting gains in lean body mass. These results highlight the importance of protein quality as an important determinant of lean body mass responses to resistance training.

Validity of the Myotest® in Measuring Force and Power Production in the Squat and Bench Press

Comstock, BA, Solomon-Hill, G, Flanagan, SD, Earp, JE, Luk, H-Y, Dobbins, KA, Dunn-Lewis, C, Fragala, MS, Ho, J-Y, Hatfield, DL, Vingren, JL, Denegar, CR, Volek, JS, Kupchak, BR, Maresh, CR, and Kraemer, WJ. Validity of the myotest® in measuring force and power production in the squat and bench press. J Strength Cond Res 25(8): 2293-2297, 2011—The purpose of this study was to verify the concurrent validity of a bar-mounted Myotest® instrument in measuring the force and power production in the squat and bench press exercises when compared to the gold standard of a computerized linear transducer and force platform system. Fifty-four men (bench press: 39-171 kg; squat: 75-221 kg) and 43 women (bench press: 18-80 kg; squat: 30-115 kg) (age range 18-30 years) performed a 1 repetition maximum (1RM) strength test in bench press and squat exercises. Power testing consisted of the jump squat and the bench throw at 30% of each subjects 1RM. During each measurement, both the Myotest® instrument and the Celesco linear transducer of the directly interfaced BMS system (Ballistic Measurement System [BMS] Innervations Inc, Fitness Technology force plate, Skye, South Australia, Australia) were mounted to the weight bar. A strong, positive correlation (r) between the Myotest and BMS systems and a high correlation of determination (R2) was demonstrated for bench throw force (r = 0.95, p < 0.05) (R2 = 0.92); bench throw power (r = 0.96, p < 0.05) (R2 = 0.93); squat jump force (r = 0.98, p < 0.05) (R2 = 0.97); and squat jump power (r = 0.91, p < 0.05) (R2 = 0.82). In conclusion, when fixed on the bar in the vertical axis, the Myotest is a valid field instrument for measuring force and power in commonly used exercise movements.

Effects of Fatigue From Resistance Training on Barbell Back Squat Biomechanics

Abstract Hooper, DR, Szivak, TK, Comstock, BA, Dunn-Lewis, C, Apicella, JM, Kelly, NA, Creighton, BC, Flanagan, SD, Looney, DP, Volek, JS, Maresh, CM, and Kraemer, WJ. Effects of fatigue from resistance training on barbell back squat biomechanics. J Strength Cond Res 28(4): 1127–1134, 2014—Exhaustive resistance training programs that have been previously referred to as extreme conditioning protocols have increased in popularity in military and civilian populations in recent years. However, because of their highly fatiguing nature, proprioception is likely altered during such programs that would significantly affect the safety and efficacy of such programs. Therefore, the purpose of this study was to assess the alterations in movement patterns that result from extreme conditioning protocols and to evaluate if these protocols can be deemed safe and effective. Twelve men (age 24 ± 4.2 years, height 173.1 ± 3.6 cm, weight 76.9 ± 7.8 kg, body fat percentage 9.0 ± 2.2%) and 13 women (age 24.5 ± 3.8 years, height 166.9 ± 8.5 cm, weight 66.1 ± 9.2 kg, body fat percentage 18.6 ± 4.0%) with at least 6 months of resistance training experience involving barbell bench press, barbell deadlift, and barbell back squat performed a highly fatiguing resistance training workout. During the barbell back squat, a 2-dimensional analysis was performed where the knee and hip angles were recorded throughout the 55 repetitions of the workout. At the early stages of the protocol, knee angle was significantly lower in men and in women demonstrating less knee flexion. Also, hip angle was significantly lower early in the program in men and in women, demonstrating a greater forward lean. The technique changes that occur in high repetition sets do not favor optimal strength development and may increase the risk of injury, clearly questioning the safety and efficacy of such resistance training programming. This is likely a display of self-preservation by individuals who are faced with high repetition programs.

The effects of soy and whey protein supplementation on acute hormonal reponses to resistance exercise in men.

Objective: For many resistance-trained men concerns exist regarding the production of estrogen with the consumption of soy protein when training for muscle strength and size. Thus, the purpose of this investigation was to examine the effects of soy and whey protein supplementation on sex hormones following an acute bout of heavy resistance exercise in resistance trained men. Methods: Ten resistance-trained men (age 21.7 ± 2.8 [SD] years; height 175.0 ± 5.4 cm; weight 84.2 ± 9.1 kg) volunteered to participate in an investigation. Utilizing a within subject randomized crossover balanced placebo design, all subjects completed 3 experimental treatment conditions supplementing with whey protein isolate (WPI), soy protein isolate (SPI), and maltodextrin placebo control for 14 days with participants ingesting 20 g of their assigned supplement each morning at approximately the same time each day. Following supplementation, subjects performed an acute heavy resistance exercise test consisting of 6 sets of 10 repetitions in the squat exercise at 80% of the subjects one repetition maximum. Results: This investigation observed lower testosterone responses following supplementation with soy protein in addition to a positive blunted cortisol response with the use of whey protein at some recovery time points. Although sex hormone binding globulin (SHBG) was proposed as a possible mechanism for understanding changes in androgen content, SHBG did not differ between experimental treatments. Importantly, there were no significant differences between groups in changes in estradiol concentrations. Conclusion: Our main findings demonstrate that 14 days of supplementation with soy protein does appear to partially blunt serum testosterone. In addition, whey influences the response of cortisol following an acute bout of resistance exercise by blunting its increase during recovery. Protein supplementation alters the physiological responses to a commonly used exercise modality with some differences due to the type of protein utilized.

THE EFFECTS OF HIGH INTENSITY SHORT REST RESISTANCE EXERCISE ON MUSCLE DAMAGE MARKERS IN MEN AND WOMEN

Abstract Heavens, KR, Szivak, TK, Hooper, DR, Dunn-Lewis, C, Comstock, BA, Flanagan, SD, Looney, DP, Kupchak, BR, Maresh, CM, Volek, JS, and Kraemer, WJ. The effects of high intensity short rest resistance exercise on muscle damage markers in men and women. J Strength Cond Res 28(4): 1041–1049, 2014—Within and between sexes, universal load prescription (as assigned in extreme conditioning programs) creates extreme ranges in individual training intensities. Exercise intensity has been proposed to be the main factor determining the degree of muscle damage. Thus, the purpose of this study was to examine markers of muscle damage in resistance-trained men (n = 9) and women (n = 9) from a high intensity (HI) short rest (SR) (HI/SR) resistance exercise protocol. The HI/SR consisted of a descending pyramid scheme starting at 10 repetitions, decreasing 1 repetition per set for the back squat, bench press, and deadlift, as fast as possible. Blood was drawn pre-exercise (pre), immediately postexercise (IP), 15 minutes postexercise (+15), 60 minutes postexercise (+60), and 24 hours postexercise (+24). Women demonstrated significant increases in interleukin 6 (IL-6; IP), creatine kinase (CK; +24), myoglobin (IP, +15, +60), and a greater relative increase when compared with men (+15, +60). Men demonstrated significant increases in myoglobin (IP, +15, +60, +24), IL-6 (IP, +15), CK (IP, +60, +24), and testosterone (IP, +15). There were significant sex interactions observed in CK (IP, +60, +24) and testosterone (IP, +15, +60, +24). Women completed the protocol faster (women: 34:04 ± 9:40 minutes, men: 39:22 ± 14:43 minutes), and at a slightly higher intensity (women: 70.1 ± 3.5%, men 68.8 ± 3.1%); however, men performed significantly more work (men: 14384.6 ± 1854.5 kg, women: 8774.7 ± 1612.7 kg). Overall, women demonstrated a faster inflammatory response with increased acute damage, whereas men demonstrated a greater prolonged damage response. Therefore, strength and conditioning professionals need to be aware of the level of stress imposed on individuals when creating such volitional high intensity metabolic type workouts and allow for adequate progression and recovery from such workouts.

Influence of HMB supplementation and resistance training on cytokine responses to resistance exercise

Purpose: The purpose of this study was to determine the effects of a multinutritional supplement including amino acids, β-hydroxy-β-methylbutyrate (HMB), and carbohydrates on cytokine responses to resistance exercise and training. Methods: Seventeen healthy, college-aged men were randomly assigned to a Muscle Armor™ (MA; Abbott Nutrition, Columbus, OH) or placebo supplement group and 12 weeks of resistance training. An acute resistance exercise protocol was administered at 0, 6, and 12 weeks of training. Venous blood samples at pre-, immediately post-, and 30-minutes postexercise were analyzed via bead multiplex immunoassay for 17 cytokines. Results: After 12 weeks of training, the MA group exhibited decreased interferon-gamma (IFN-γ) and interleukin (IL)-10. IL-1β differed by group at various times. Granulocyte colony-stimulating factor (G-CSF), granulocyte-macrophage colony-stimulating factor (GM-CSF), IL-6, IL-7, IL-8, IL-12p70, IL-13, IL-17, monocyte chemoattractant protein-1 (MCP-1), and macrophage inflammatory protein-1 beta (MIP-1β) changed over the 12-week training period but did not differ by group. Conclusions: Twelve weeks of resistance training alters the cytokine response to acute resistance exercise, and supplementation with HMB and amino acids appears to further augment this result.

Changes in creatine kinase and cortisol in National Collegiate Athletic Association Division I American football players during a season.

Abstract Kraemer, WJ, Looney, DP, Martin, GJ, Ratamess, NA, Vingren, JL, French, DN, Hatfield, DL, Fragala, MS, Spiering, BA, Howard, RL, Cortis, C, Szivak, TK, Comstock, BA, Dunn-Lewis, C, Hooper, DR, Flanagan, SD, Volek, JS, Anderson, JM, Maresh, CM, and Fleck, SJ. Changes in creatine kinase and cortisol in national collegiate athletic association division I American football players during a season. J Strength Cond Res 27(2): 434–441, 2013—The purpose of this study was to track creatine kinase (CK) and serum cortisol over an American college football season starting with the preseason practice. A secondary purpose was to observe changes in basic clinical chemistries. Twenty-two National Collegiate Athletic Association Division I football players (age: 20.4 ± 1.1 years, height: 188.27 ± 8.3 cm, weight: 115.8 ± 29.7 kg) volunteered to participate in this study. Each of the players had participated in the summer strength and conditioning supervised program. Resting blood samples were obtained just before the start of preseason practice (T-1), 2 weeks later (T-2), and the day after game 2 (T-3), game 4 (T-4), game 6 (T-5), and game 9 (T-6) of a 12-game season. Creatine kinase, a panel of clinical chemistries, cortisol, and testosterone were assayed at each time point. No significant changes in CK concentrations were observed over the season with peak values of each range ⩽1,070.0 IU·L−1, but the largest range was observed at T-6 after game 9 (119–2,834 IU·L−1. The analysis of covariance analysis demonstrated that the number of plays in the ninth game (T-6) explained the magnitude of the changes in CK. No changes in serum cortisol concentrations were observed yet, again large variations existed with peak values of each range ⩽465.0 nmol·L−1. Clinical chemistries showed various significant changes from T-1, but none were considered clinically relevant changes for any player over the time course of the study. In conclusion, the strength and conditioning program before preseason camp or the structure of summer camp practices and the in-season strength and conditioning appeared to mute muscle damage and the stress response of cortisol. Such data demonstrate that changes in muscle damage and adrenal cortical stress over the season are minimal, yet large individual variations can be observed. Management of these variables appears to be related to optimal strength and conditioning and sports medicine programs. Thus, the greater concerns for student-athlete safety in the sport of American football are related to preventing sudden death, traumatic injury, and managing concussion syndromes.

Resistance exercise induces region-specific adaptations in anterior pituitary gland structure and function in rats

The anterior pituitary gland (AP) increases growth hormone (GH) secretion in response to resistance exercise (RE), but the nature of AP adaptations to RE is unknown. To that end, we examined the effects of RE on regional AP somatotroph GH release, structure, and relative quantity. Thirty-six Sprague-Dawley rats were assigned to one of four groups: 1) no training or acute exercise (NT-NEX); 2) no training with acute exercise (NT-EX); 3) resistance training without acute exercise (RT-NEX); 4) resistance training with acute exercise (RT-EX). RE incorporated 10, 1 m-weighted ladder climbs at an 85° angle. RT groups trained 3 days/wk for 7 wk, progressively. After death, trunk blood was collected, and each AP was divided into quadrants (ventral-dorsal and left-right). We measured: 1) trunk plasma GH; 2) somatotroph GH release; 3) somatotroph size; 4) somatotroph secretory content; and 5) percent of AP cells identified as somatotrophs. Trunk GH differed by group (NT-NEX, 8.9 ± 2.4 μg/l; RT-NEX, 9.2 ± 3.5 μg/l; NT-EX, 15.6 ± 3.4 μg/l; RT-EX, 23.4 ± 4.6 μg/l). RT-EX demonstrated greater somatotroph GH release than all other groups, predominantly in ventral regions (P < 0.05-0.10). Ventral somatotrophs were larger in NT-EX and RT-NEX compared with RT-EX (P < 0.05-0.10). RT-NEX exhibited significantly greater secretory granule content than all other groups but in the ventral-right region only (P < 0.05-0.10). Our findings indicate reproducible patterns of spatially distinct, functionally different somatotroph subpopulations in the rat pituitary gland. RE training appears to induce dynamic adaptations in somatotroph structure and function.

Electromyographical and Perceptual Responses to Different Resistance Intensities in a Squat Protocol: Does Performing Sets to Failure With Light Loads Produce the Same Activity?

Abstract Looney, DP, Kraemer, WJ, Joseph, MF, Comstock, BA, Denegar, CR, Flanagan, SD, Newton, RU, Szivak, TK, DuPont, WH, Hooper, DR, Häkkinen, K, and Maresh, CM. Electromyographical and perceptual responses to different resistance intensities in a squat protocol: does performing sets to failure with light loads produce the same activity? J Strength Cond Res 30(3): 792–799, 2016—This investigation examined peak motor unit activity during sets that differed in resistance (50, 70, or 90% 1 repetition maximum [1RM]). Ten resistance-trained men (age, 23 ± 3 years; height, 187 ± 7 cm; body mass, 91.5 ± 6.9 kg; squat 1RM, 141 ± 28 kg) were assessed by electromyography (EMG) on the vastus lateralis and vastus medialis muscles in a randomized within-subject experiment consisting of 2 test visits: a drop-set day and a single-set day using only the 50% of 1RM intensity performed to failure. At the start of each day, subjects performed 2 submaximal repetition sets (50% 1RM × 10 repetitions and 70% 1RM × 7 repetitions). On the drop-set day, subjects performed 3 consecutive maximal repetition sets at 90%, 70%, and 50% 1RM to failure with no rest periods in between. On the single-set day, subjects performed a maximal repetition set at 50% 1RM to failure. Overall, the maximal repetition sets to failure at 50% and 70% 1RM resulted in higher peak EMG amplitude than during submaximal repetition sets with the same resistance. However, peak EMG amplitude was significantly (p ⩽ 0.05) greater in the maximal 90% 1RM set than all other sets performed. When sets were performed to failure, ratings of perceived exertion (CR-10) did not differ over the intensity range of loads and suggests that perception is not capable of accurately detecting the actual amount of motor unit activation. The results of this investigation indicate that using higher external resistance is a more effective means of increasing motor unit activity than increasing the number of repetitions performed with lighter weights even when the end point is muscular failure. Accordingly, previous recommendations for the use of heavier loads during resistance training programs to stimulate the maximal development of strength and hypertrophy are further supported.