Eduardo O Souza1, Carlos Ugrinowitsch2, Valmor Tricoli2, Hamilton Roschel2, Ryan P Lowery3, André Y Aihara4, Alberto R S Leão4, Jacob M Wilson3. 1. Laboratory of Adaptations to Strength Training, School of Physical Education and Sport, University of Sao Paulo , SP, Brazil ; Department of Physical Education, Paulista University (UNIP), Sao Paulo , SP, Brazil. 2. Laboratory of Adaptations to Strength Training, School of Physical Education and Sport, University of Sao Paulo , SP, Brazil. 3. Department of Health Science and Human Performance, University of Tampa , Tampa, FL, USA. 4. Delboni Auriemo Diagnostic Imaging Sector: a division of DASA, Sao Paulo , SP, Brazil.
Abstract
UNLABELLED: This study compared quadriceps muscle cross-sectional area (CSA) and maximum strength (1RM) after three different short-term strength training (ST) regimens (i.e. non-periodized [NP], traditional-periodization [TP], and undulating-periodization [UP]) matched for volume load in previously untrained individuals. Thirty-one recreationally active males were randomly divided into four groups: NP: n = 9; TP: n = 9; UP: n = 8 and control group (C): n = 5. Experimental groups underwent a 6-week program consisting of two training sessions per week. Muscle strength was assessed at baseline and after the training period. Dominant leg quadriceps CSA was obtained through magnetic resonance imaging (MRI) at baseline and 48h after the last training session. RESULTS: The 1RM increased from pre to post only in the NP and UP groups (NP = 17.0 %, p = 0.002; UP = 12.9 %, p = 0.03), respectively. There were no significant differences in 1RM for LP and C groups after 6 weeks (TP = 7.7 %, p = 0.58, C = 1.2 %, p = 1.00). The CSA increased from pre to post in all of the experimental groups (NP = 5.1 %, p = 0.0001; TP = 4.6 %, p = 0.001; UP = 5.2 %, p = 0.0001), with no changes observed in the C group (p = 0.93). CONCLUSION: Our results suggest that different ST periodization regimens over a short-term (i.e. 6 weeks), volume load equated conditions seem to induce similar hypertrophic responses regardless of the loading scheme employed. In addition, for those recreational males who need to develop muscle strength in the short-term, the training regimen should be designed properly. Key pointsMuscle hypertrophy occurs within six weeks in recreationally active men regardless the ST training regimen employed.When the total volume is similar, training at greater intensities will demonstrate superior gains in the 1RM performance.Some caution should be exercised when interpreting our findings since long-term periodized regimens could produce different training-induced responses.
RCT Entities:
UNLABELLED: This study compared quadriceps muscle cross-sectional area (CSA) and maximum strength (1RM) after three different short-term strength training (ST) regimens (i.e. non-periodized [NP], traditional-periodization [TP], and undulating-periodization [UP]) matched for volume load in previously untrained individuals. Thirty-one recreationally active males were randomly divided into four groups: NP: n = 9; TP: n = 9; UP: n = 8 and control group (C): n = 5. Experimental groups underwent a 6-week program consisting of two training sessions per week. Muscle strength was assessed at baseline and after the training period. Dominant leg quadricepsCSA was obtained through magnetic resonance imaging (MRI) at baseline and 48h after the last training session. RESULTS: The 1RM increased from pre to post only in the NP and UP groups (NP = 17.0 %, p = 0.002; UP = 12.9 %, p = 0.03), respectively. There were no significant differences in 1RM for LP and C groups after 6 weeks (TP = 7.7 %, p = 0.58, C = 1.2 %, p = 1.00). The CSA increased from pre to post in all of the experimental groups (NP = 5.1 %, p = 0.0001; TP = 4.6 %, p = 0.001; UP = 5.2 %, p = 0.0001), with no changes observed in the C group (p = 0.93). CONCLUSION: Our results suggest that different ST periodization regimens over a short-term (i.e. 6 weeks), volume load equated conditions seem to induce similar hypertrophic responses regardless of the loading scheme employed. In addition, for those recreational males who need to develop muscle strength in the short-term, the training regimen should be designed properly. Key pointsMuscle hypertrophy occurs within six weeks in recreationally active men regardless the ST training regimen employed.When the total volume is similar, training at greater intensities will demonstrate superior gains in the 1RM performance.Some caution should be exercised when interpreting our findings since long-term periodized regimens could produce different training-induced responses.
Entities:
Keywords:
Periodization; exercise prescription; muscle hypertrophy; training load
Authors: William J Kraemer; Keijo Hakkinen; N Travis Triplett-Mcbride; Andrew C Fry; L Perry Koziris; Nicholas A Ratamess; Jeffrey E Bauer; Jeff S Volek; Tim McConnell; Robert U Newton; Scott E Gordon; Don Cummings; John Hauth; Frank Pullo; J Michael Lynch; Steven J Fleck; Scott A Mazzetti; Howard G Knuttgen Journal: Med Sci Sports Exerc Date: 2003-01 Impact factor: 5.411
Authors: William J Kraemer; Bradley C Nindl; Nicholas A Ratamess; Lincoln A Gotshalk; Jeff S Volek; Steven J Fleck; Robert U Newton; Keijo Häkkinen Journal: Med Sci Sports Exerc Date: 2004-04 Impact factor: 5.411
Authors: Cameron J Mitchell; Tyler A Churchward-Venne; Daniel W D West; Nicholas A Burd; Leigh Breen; Steven K Baker; Stuart M Phillips Journal: J Appl Physiol (1985) Date: 2012-04-19
Authors: Artur G Monteiro; Marcelo S Aoki; Alexandre L Evangelista; Daniel A Alveno; Gizele A Monteiro; Ivan da Cruz Piçarro; Carlos Ugrinowitsch Journal: J Strength Cond Res Date: 2009-07 Impact factor: 3.775
Authors: Gerson E R Campos; Thomas J Luecke; Heather K Wendeln; Kumika Toma; Fredrick C Hagerman; Thomas F Murray; Kerry E Ragg; Nicholas A Ratamess; William J Kraemer; Robert S Staron Journal: Eur J Appl Physiol Date: 2002-08-15 Impact factor: 3.078
Authors: Jonato Prestes; Cristiane De Lima; Anelena B Frollini; Felipe F Donatto; Marcelo Conte Journal: J Strength Cond Res Date: 2009-01 Impact factor: 3.775
Authors: Hagen Hartmann; Klaus Wirth; Michael Keiner; Christoph Mickel; Andre Sander; Elena Szilvas Journal: Sports Med Date: 2015-10 Impact factor: 11.136
Authors: José Afonso; Tiago Rocha; Pantelis T Nikolaidis; Filipe Manuel Clemente; Thomas Rosemann; Beat Knechtle Journal: Front Physiol Date: 2019-08-07 Impact factor: 4.566