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1RM Hypertrophy

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https://www.readbyqxmd.com/read/28912657/moderate-intensity-cycling-exercise-after-upper-extremity-resistance-training-interferes-response-to-muscle-hypertrophy-but-not-strength-gains
#1
Shigeto Tomiya, Naoki Kikuchi, Koichi Nakazato
The purpose of the present study was to examine the effect of 30-min moderate intensity cycling exercise immediately after upper-body resistance training on the muscle hypertrophy and strength gain. Fourteen subjects were randomly divided between two groups. One group performed moderate intensity (55% of maximum oxygen consumption [VO2max], 30 min) cycle training immediately after arm resistance training as concurrent training (CT; n = 7, age: 21.8 ± 0.7 years, height: 1.68 ± 0.06 m, weight: 60.3 ± 7.4 kg); the second group performed the same endurance and arm RT on separate days as control group (SEP; n=7, age: 22...
September 2017: Journal of Sports Science & Medicine
https://www.readbyqxmd.com/read/28834797/strength-and-hypertrophy-adaptations-between-low-versus-high-load-resistance-training-a-systematic-review-and-meta-analysis
#2
Brad J Schoenfeld, Jozo Grgic, Dan Ogborn, James W Krieger
The purpose of this paper was to conduct a systematic review of the current body of literature and a meta-analysis to compare changes in strength and hypertrophy between low- versus high-load resistance training protocols. Searches of PubMed/MEDLINE, Cochrane Library and Scopus were conducted for studies that met the following criteria: 1) an experimental trial involving both low- (≤60% 1 RM) and high- (>60% 1 RM) load training; 2) with all sets in the training protocols being performed to momentary muscular failure; 3) at least one method of estimating changes in muscle mass and/or dynamic, isometric or isokinetic strength was used; 4) the training protocol lasted for a minimum of 6 weeks; 5) the study involved participants with no known medical conditions or injuries impairing training capacity...
August 22, 2017: Journal of Strength and Conditioning Research
https://www.readbyqxmd.com/read/28713535/strength-training-with-repetitions-to-failure-does-not-provide-additional-strength-and-muscle-hypertrophy-gains-in-young-women
#3
Saulo Martorelli, Eduardo Lusa Cadore, Mikel Izquierdo, Rodrigo Celes, André Martorelli, Vitor Alonso Cleto, José Gustavo Alvarenga, Martim Bottaro
This study investigated the effects of a 10-week resistance training to failure on neuromuscular adaptations in young women. Eighty-nine active young women were randomly assigned to one of three groups: 1) repetitions to failure (RF; three sets of repetitions to failure); 2) repetitions not to failure with equalized volume (RNFV; four sets of 7 repetitions); and 3) repetitions not to failure (RNF; three sets of 7 repetitions). All groups performed the elbow flexor exercise (bilateral biceps curl) and trained 2 days per week using 70% of 1RM...
June 24, 2017: European Journal of Translational Myology
https://www.readbyqxmd.com/read/28617715/strength-and-muscular-adaptations-following-6-weeks-of-rest-pause-versus-traditional-multiple-sets-resistance-training-in-trained-subjects
#4
Jonato Prestes, Ramires Alsamir Tibana, Eduardo de Araujo Sousa, Dahan da Cunha Nascimento, Pollyanna de Oliveira Rocha, Nathalia Ferreira Camarço, Nuno Manuel Frade de Sousa, Jeffrey M Willardson
The purpose of the present study was to compare the longitudinal effects of six weeks of rest-pause versus traditional multiple-set RT on muscle strength, hypertrophy, localized muscular endurance, and body composition in trained subjects. Eighteen trained subjects (mean ± SD; age = 30.2 ± 6.6 years; weight = 74.8 ± 17.2 kg; height = 171.4 ± 10.3 cm) were randomly assigned to either a traditional multiple-set group (n = 9; 7 males and 2 females; 3 sets of 6 repetitions with 80% of 1-RM and 2 min rest intervals between sets) or a rest-pause group (n = 9; 7 males and 2 females)...
April 4, 2017: Journal of Strength and Conditioning Research
https://www.readbyqxmd.com/read/28611677/greater-neural-adaptations-following-high-vs-low-load-resistance-training
#5
Nathaniel D M Jenkins, Amelia A Miramonti, Ethan C Hill, Cory M Smith, Kristen C Cochrane-Snyman, Terry J Housh, Joel T Cramer
We examined the neuromuscular adaptations following 3 and 6 weeks of 80 vs. 30% one repetition maximum (1RM) resistance training to failure in the leg extensors. Twenty-six men (age = 23.1 ± 4.7 years) were randomly assigned to a high- (80% 1RM; n = 13) or low-load (30% 1RM; n = 13) resistance training group and completed leg extension resistance training to failure 3 times per week for 6 weeks. Testing was completed at baseline, 3, and 6 weeks of training. During each testing session, ultrasound muscle thickness and echo intensity, 1RM strength, maximal voluntary isometric contraction (MVIC) strength, and contractile properties of the quadriceps femoris were measured...
2017: Frontiers in Physiology
https://www.readbyqxmd.com/read/28530448/carbohydrates-alone-or-mixing-with-beef-or-whey-protein-promote-similar-training-outcomes-in-resistance-training-males-a-double-blind-randomized-controlled-clinical-trial
#6
Fernando Naclerio, Marco Seijo-Bujia, Eneko Larumbe-Zabala, Conrad P Earnest
Beef powder is a new high-quality protein source scarcely researched relative to exercise performance. The present study examined the impact of ingesting hydrolyzed beef protein, whey protein, and carbohydrate on strength performance (1RM), body composition (via plethysmography), limb circumferences and muscular thickness (via ultrasonography), following an 8-week resistance-training program. After being randomly assigned to one of the following groups: Beef, Whey, or Carbohydrate, twenty four recreationally physically active males (n=8 per treatment) ingested 20 g of supplement, mixed with orange juice, once a day (immediately after workout or before breakfast)...
May 22, 2017: International Journal of Sport Nutrition and Exercise Metabolism
https://www.readbyqxmd.com/read/28394832/strength-and-conditioning-training-by-the-danish-national-handball-team-prior-to-an-olympic-tournament
#7
Thue Kvorning, Mikkel R B Hansen, Kurt Jensen
The physical demands imposed on national team handball teams during the Olympics imply significant physical preparation in order to improve performance and reduce incidence of injuries. The purpose of the present case report is to describe and analyze the strength and conditioning (S&C) training carried out by the Danish national handball team before the Beijing Olympic Games. Eight weeks of S&C was divided into blocks of 5 weeks emphasizing muscle hypertrophy and long interval running followed by 3 weeks emphasizing strength, power and short interval running...
April 7, 2017: Journal of Strength and Conditioning Research
https://www.readbyqxmd.com/read/28251401/effect-of-the-flexibility-training-performed-immediately-before-resistance-training-on-muscle-hypertrophy-maximum-strength-and-flexibility
#8
Roberto Moriggi Junior, Ricardo Berton, Thiago Mattos Frota de Souza, Mara Patrícia Traina Chacon-Mikahil, Cláudia Regina Cavaglieri
PURPOSE: It has been suggested that flexibility training may reduce the total volume of training during resistance trainings. The purpose of this study was to compare the effect of flexibility training immediately before resistance training (FLEX-RT) versus resistance training without flexibility training (RT) on maximum strength and the vastus lateralis muscle cross-sectional area (CSA). METHODS: Participants had each leg assigned to RT or FLEX-RT. Both groups performed four sets of leg extensions to voluntary failure of 80% of one repetition maximum (1RM); however, FLEX-RT performed two sets of 25 s of static stretching before resistance training...
April 2017: European Journal of Applied Physiology
https://www.readbyqxmd.com/read/28177706/the-effects-of-acute-branched-chain-amino-acid-supplementation-on-recovery-from-a-single-bout-of-hypertrophy-exercise-in-resistance-trained-athletes
#9
Mark Waldron, Kieran Whelan, Owen Jeffries, Dean Burt, Louis Howe, Stephen David Patterson
This study investigated the effects of acute branched-chain amino acid (BCAA) supplementation on recovery from exercise-induced muscle damage among experienced resistance-trained athletes. In a double-blind matched-pairs design, 16 resistance-trained participants, routinely performing hypertrophy training, were randomly assigned to a BCAA (n = 8) or placebo (n = 8) group. The BCAAs were administered at a dosage of 0.087 g/kg body mass, with a 2:1:1 ratio of leucine, isoleucine, and valine. The participants performed 6 sets of 10 full-squats at 70% 1-repetition maximum to induce muscle damage...
June 2017: Applied Physiology, Nutrition, and Metabolism, Physiologie Appliquée, Nutrition et Métabolisme
https://www.readbyqxmd.com/read/28149414/neuroendocrine-responses-and-body-composition-changes-following-resistance-training-under-normobaric-hypoxia
#10
Jakub Chycki, Miłośz Czuba, Artur Gołaś, Adam Zając, Olga Fidos-Czuba, Adrian Młynarz, Wojciech Smółka
The aim of the present study was to evaluate the effects of a 6 week resistance training protocol under hypoxic conditions (FiO2 = 12.9%, 4000 m) on muscle hypertrophy. The project included 12 resistance trained male subjects, randomly divided into two experimental groups. Group 1 (n = 6; age 21 ± 2.4 years; body height [BH] 178.8 ± 7.3 cm; body mass [BM] 80.6 ± 12.3 kg) and group 2 (n = 6; age 22 ± 1.5 years; BH 177.8 ± 3.7cm; BM 81.1 ± 7.5 kg). Each group performed resistance exercises alternately under normoxic and hypoxic conditions (4000 m) for 6 weeks...
December 1, 2016: Journal of Human Kinetics
https://www.readbyqxmd.com/read/28146033/exertional-rhabdomyolysis-in-a-21-year-old-healthy-woman-a-case-report
#11
Brianna D McKay, Noelle M Yeo, Nathaniel D M Jenkins, Amelia A Miramonti, Joel T Cramer
McKay, BD, Yeo, NM, Jenkins, NDM, Miramonti, AA, and Cramer, JT. Exertional rhabdomyolysis in a 21-year-old healthy woman: a case report. J Strength Cond Res 31(5): 1403-1410, 2017-The optimal resistance training program to elicit muscle hypertrophy has been recently debated and researched. Although 3 sets of 10 repetitions at 70-80% of the 1 repetition maximum (1RM) are widely recommended, recent studies have shown that low-load (∼30% 1RM) high-repetition (3 sets of 30-40 repetitions) resistance training can elicit similar muscular hypertrophy...
May 2017: Journal of Strength and Conditioning Research
https://www.readbyqxmd.com/read/28118310/ratings-of-perceived-exertion-during-acute-resistance-exercise-performed-at-imposed-and-self-selected-loads-in-recreationally-trained-women
#12
Joshua A Cotter, Matthew J Garver, Taylor K Dinyer, Ciaran M Fairman, Brian C Focht
Cotter, JA, Garver, MJ, Dinyer, TK, Fairman, CM, and Focht, BC. Ratings of perceived exertion during acute resistance exercise performed at imposed and self-selected loads in recreationally trained women. J Strength Cond Res 31(8): 2313-2318, 2017-Resistance exercise (RE) is commonly used to elicit skeletal muscle adaptation. Relative intensity of a training load links closely with the outcomes of regular RE. This study examined the rating of perceived exertion (RPE) responses to acute bouts of RE using imposed (40% and 70% of 1 repetition maximum [1RM]) and self-selected (SS) loads in recreationally trained women...
August 2017: Journal of Strength and Conditioning Research
https://www.readbyqxmd.com/read/27928218/differential-effects-of-heavy-versus-moderate-loads-on-measures-of-strength-and-hypertrophy-in-resistance-trained-men
#13
Brad J Schoenfeld, Bret Contreras, Andrew D Vigotsky, Mark Peterson
The purpose of the present study was to evaluate muscular adaptations between heavy- and moderate-load resistance training (RT) with all other variables controlled between conditions. Nineteen resistance-trained men were randomly assigned to either a strength-type RT routine (HEAVY) that trained in a loading range of 2-4 repetitions per set (n = 10) or a hypertrophy-type RT routine (MODERATE) that trained in a loading range of 8-12 repetitions per set (n = 9). Training was carried out 3 days a week for 8 weeks...
December 2016: Journal of Sports Science & Medicine
https://www.readbyqxmd.com/read/27928200/effects-of-the-drop-set-and-reverse-drop-set-methods-on-the-muscle-activity-and-intramuscular-oxygenation-of-the-triceps-brachii-among-trained-and-untrained-individuals
#14
Masahiro Goto, Shinsuke Nirengi, Yuko Kurosawa, Akinori Nagano, Takafumi Hamaoka
Influence of different load exercise to muscle activity during subsequent exercise with 75% of one repetition maximum (RM) load among trained and untrained individuals was verified. Resistance-trained men who were involved in resistance training (n = 16) and healthy young men who did not exercise regularly (n = 16) were recruited for this study. Each subject performed bench pressing with a narrow grip exercise using two different training set methods, the drop-set (DS) (3 sets × 2-10 repetitions with 95-75% of 1RM) and the reverse drop-set (RDS) (3 sets × 3-10 repetitions with 55-75% of 1RM)...
December 2016: Journal of Sports Science & Medicine
https://www.readbyqxmd.com/read/27866347/effect-of-low-intensity-resistance-training-with-heat-stress-on-the-hsp72-anabolic-hormones-muscle-size-and-strength-in-elderly-women
#15
Sung Jin Yoon, Moon Jin Lee, Hyo Min Lee, Jin Seok Lee
BACKGROUND: Several recent studies have reported that heat stress stimulates the activation of heat shock protein 72 (HSP72), leading to an increase in muscle synthesis. Some studies suggested that low-intensity resistance training combined with heat stress could improve muscle size and strength. AIM: This study aimed to identify the effect of low-intensity resistance training with heat stress over 12 weeks on the HSP72, anabolic hormones, muscle size, and strength in elderly women...
November 19, 2016: Aging Clinical and Experimental Research
https://www.readbyqxmd.com/read/27863207/effects-of-morning-versus-evening-combined-strength-and-endurance-training-on-physical-performance-muscle-hypertrophy-and-serum-hormone-concentrations
#16
RANDOMIZED CONTROLLED TRIAL
Maria Küüsmaa, Moritz Schumann, Milan Sedliak, William J Kraemer, Robert U Newton, Jari-Pekka Malinen, Kai Nyman, Arja Häkkinen, Keijo Häkkinen
This study investigated the effects of 24 weeks of morning versus evening same-session combined strength (S) and endurance (E) training on physical performance, muscle hypertrophy, and resting serum testosterone and cortisol diurnal concentrations. Forty-two young men were matched and assigned to a morning (m) or evening (e) E + S or S + E group (mE + S, n = 9; mS + E, n = 9; eE + S, n = 12; and eS + E, n = 12). Participants were tested for dynamic leg press 1-repetition maximum (1RM) and time to exhaustion (Texh) during an incremental cycle ergometer test both in the morning and evening, cross-sectional area (CSA) of vastus lateralis and diurnal serum testosterone and cortisol concentrations (0730 h; 0930 h; 1630 h; 1830 h)...
December 2016: Applied Physiology, Nutrition, and Metabolism, Physiologie Appliquée, Nutrition et Métabolisme
https://www.readbyqxmd.com/read/27801598/eccentric-resistance-training-increases-and-retains-maximal-strength-muscle-endurance-and-hypertrophy-in-trained-men
#17
RANDOMIZED CONTROLLED TRIAL
Giuseppe Coratella, Federico Schena
The aim of the present study was to evaluate the effects of different resistance training protocols on muscle strength, endurance, and hypertrophy after training and detraining. Thirty-four resistance-trained males were randomized in concentric-only (CONC), eccentric-only (ECC), traditional concentric-eccentric (TRAD) bench press resistance training or control group. The training volume was equalized among the intervention groups. Bench press of 1-repetition maximum (1RM)/body mass, maximum number of repetitions (MNR), and chest circumference were evaluated at the baseline, after 6 weeks of training, and after 6 weeks of detraining...
November 2016: Applied Physiology, Nutrition, and Metabolism, Physiologie Appliquée, Nutrition et Métabolisme
https://www.readbyqxmd.com/read/27780819/light-load-resistance-exercise-increases-muscle-protein-synthesis-and-hypertrophy-signaling-in-elderly-men
#18
RANDOMIZED CONTROLLED TRIAL
Jakob Agergaard, Jacob Bülow, Jacob K Jensen, Søren Reitelseder, Micah J Drummond, Peter Schjerling, Thomas Scheike, Anja Serena, Lars Holm
The present study investigated whether well-tolerated light-load resistance exercise (LL-RE) affects skeletal muscle fractional synthetic rate (FSR) and anabolic intracellular signaling as a way to counteract age-related loss of muscle mass. Untrained healthy elderly (>65-yr-old) men were subjected to 13 h of supine rest. After 2.5 h of rest, unilateral LL-RE, consisting of leg extensions (10 sets, 36 repetitions) at 16% of 1 repetition maximum (RM), was conducted. Subsequently, the subjects were randomized to oral intake of 4 g of whey protein per hour (PULSE, n = 10), 28 g of whey protein at 0 h and 12 g of whey protein at 7 h postexercise (BOLUS, n = 10), or 4 g of maltodextrin per hour (placebo, n = 10)...
April 1, 2017: American Journal of Physiology. Endocrinology and Metabolism
https://www.readbyqxmd.com/read/27749731/effects-of-traditional-and-pyramidal-resistance-training-systems-on-muscular-strength-muscle-mass-and-hormonal-responses-in-older-women-a-randomized-crossover-trial
#19
Alex S Ribeiro, Brad J Schoenfeld, Steven J Fleck, Fábio L C Pina, Matheus A Nascimento, Edilson S Cyrino
Ribeiro, AS, Schoenfeld, BJ, Fleck, SJ, Pina, FLC, Nascimento, MA, and Cyrino, ES. Effects of traditional and pyramidal resistance training systems on muscular strength, muscle mass, and hormonal responses in older women: a randomized crossover trial. J Strength Cond Res 31(7): 1888-1896, 2017-The purpose of this study was to investigate the effect of resistance training (RT) performed in a pyramid (PR) versus a traditional (TD) system on muscular strength, muscle mass, and hormonal responses in older women...
July 2017: Journal of Strength and Conditioning Research
https://www.readbyqxmd.com/read/27617387/cluster-sets-permitting-greater-mechanical-stress-without-decreasing-relative-velocity
#20
James J Tufano, Jenny A Conlon, Sophia Nimphius, Lee E Brown, Harry G Banyard, Bryce D Williamson, Leslie G Bishop, Amanda J Hopper, G Gregory Haff
PURPOSE: To determine the effects of intraset rest frequency and training load on muscle time under tension, external work, and external mechanical power output during back-squat protocols with similar changes in velocity. METHODS: Twelve strength-trained men (26.0 ± 4.2 y, 83.1 ± 8.8 kg, 1.75 ± 0.06 m, 1.88:0.19 one-repetition-maximum [1RM] body mass) performed 3 sets of 12 back squats using 3 different set structures: traditional sets with 60% 1RM (TS), cluster sets of 4 with 75% 1RM (CS4), and cluster sets of 2 with 80% 1RM (CS2)...
April 2017: International Journal of Sports Physiology and Performance
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