BACKGROUND: This study examined low-volume resistance training (RT) in trained participants with and without advanced training methods. METHODS:Trained participants (RT experience 4±3 years) were randomised to groups performing single-set RT: ssRM (N.=21) performing repetitions to self-determined repetition maximum (RM), ssMMF (N.=30) performing repetitions to momentary muscular failure (MMF), and ssRP (N.=28) performing repetitions to self-determined RM using a rest pause (RP) method. Each performed supervised RT twice/week for 10 weeks. Outcomes included maximal isometric strength and body composition using bioelectrical impedance analysis. RESULTS: The ssRM group did not significantly improve in any outcome. The ssMMF and ssRP groups both significantly improved strength (p < 0.05). Magnitude of changes using effect size (ES) was examined between groups. Strength ES's were considered large for ssMMF (0.91 to 1.57) and ranging small to large for ssRP (0.42 to 1.06). Body composition data revealed significant improvements (P<0.05) in muscle and fat mass and percentages for whole body, upper limbs and trunk for ssMMF, but only upper limbs for ssRP. Body composition ES's ranged moderate to large for ssMMF (0.56 to 1.27) and ranged small to moderate for ssRP (0.28 to 0.52). ssMMF also significantly improved (P<0.05) total abdominal fat and increased intracellular water with moderate ES's (-0.62 and 0.56, respectively). CONCLUSIONS: Training to self-determined RM is not efficacious for trained participants. Training to MMF produces greatest improvements in strength and body composition, however, RP style training does offer some benefit.
RCT Entities:
BACKGROUND: This study examined low-volume resistance training (RT) in trained participants with and without advanced training methods. METHODS: Trained participants (RT experience 4±3 years) were randomised to groups performing single-set RT: ssRM (N.=21) performing repetitions to self-determined repetition maximum (RM), ssMMF (N.=30) performing repetitions to momentary muscular failure (MMF), and ssRP (N.=28) performing repetitions to self-determined RM using a rest pause (RP) method. Each performed supervised RT twice/week for 10 weeks. Outcomes included maximal isometric strength and body composition using bioelectrical impedance analysis. RESULTS: The ssRM group did not significantly improve in any outcome. The ssMMF and ssRP groups both significantly improved strength (p < 0.05). Magnitude of changes using effect size (ES) was examined between groups. Strength ES's were considered large for ssMMF (0.91 to 1.57) and ranging small to large for ssRP (0.42 to 1.06). Body composition data revealed significant improvements (P<0.05) in muscle and fat mass and percentages for whole body, upper limbs and trunk for ssMMF, but only upper limbs for ssRP. Body composition ES's ranged moderate to large for ssMMF (0.56 to 1.27) and ranged small to moderate for ssRP (0.28 to 0.52). ssMMF also significantly improved (P<0.05) total abdominal fat and increased intracellular water with moderate ES's (-0.62 and 0.56, respectively). CONCLUSIONS: Training to self-determined RM is not efficacious for trained participants. Training to MMF produces greatest improvements in strength and body composition, however, RP style training does offer some benefit.
Authors: Paulo Gentil; Antonio Arruda; Daniel Souza; Jurgen Giessing; Antonio Paoli; James Fisher; James Steele Journal: Front Physiol Date: 2017-01-19 Impact factor: 4.566
Authors: James Steele; Andrew Butler; Zoe Comerford; Jason Dyer; Nathan Lloyd; Joshua Ward; James Fisher; Paulo Gentil; Christopher Scott; Hayao Ozaki Journal: PeerJ Date: 2018-02-28 Impact factor: 2.984
Authors: James Steele; Kristin Raubold; Wolfgang Kemmler; James Fisher; Paulo Gentil; Jürgen Giessing Journal: Biomed Res Int Date: 2017-06-06 Impact factor: 3.411