DOCSLIB.ORG

Attentional Focus for Maximizing Muscle Development: the Mind-Muscle Connection

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Attentional Focus for Maximizing Muscle Development: the Mind-Muscle Connection Evidence-Based Personal Training The Evidence-Based Personal Training column provides practical application of research topics specific to enhancing results for personal trainers. COLUMN EDITOR: Brad Schoenfeld, PhD, CSCS, CSPS, NSCA-CPT Attentional Focus for Maximizing Muscle Development: The Mind-Muscle Connection Brad J. Schoenfeld, PhD, CSCS, FNSCA1 and Bret Contreras, MA, CSCS2 1Department of Health Sciences, Program of Exercise Science, City University of New York, Lehman College, New York, New York; and 2Sport Performance Research Institute, AUT University, Auckland, New Zealand ABSTRACT movements during performance. Alter- outcome measures, lending strong sup- natively, an external focus directs the port for the use of an external focus ATTENTIONAL FOCUS IS A WELL- exerciser’s attention to the environment. when the goal is to boost performance. RECOGNIZED ASPECT OF MOTOR For example, in the squat an internal LEARNING AND ITS USE HAS With respect to resistance training, the focus could be to “squeeze your glutes performance-based superiority of an IMPORTANT IMPLICATIONS TO THE as you ascend” whereas an external FITNESS PROFESSIONAL. THIS external focus has been attributed to focus could be to “drive the floor away an enhanced economy of movement ARTICLE WILL DISCUSS HOW from your body.” This article will discuss ATTENTIONAL FOCUS SHOULD BE associated with greater force produc- how attentional focus should be directed tion and reduced muscular activity (5). DIRECTED TO MAXIMIZE MUSCU- to maximize muscular development. However, whereas a more economical LAR DEVELOPMENT. ATTENTIONAL FOCUS RESEARCH movement pattern facilitates better skill acquisition, it may not be optimal for A compelling body of research indi- muscle development. Indeed, when ttentional focus is a well- cates that performance-oriented tasks the goal is to maximize hypertrophy, recognized aspect of motor are optimized by adopting an external Alearning and its use has impor- focus of attention. In a recent review of indirect evidence suggests that an inter- tant implications to the fitness profes- literature encompassing over 50 pub- nal focus may be the best approach. sional. Simply stated, attentional focus lished studies on the topic, Wulf (12) Bodybuilders have long preached the refers to what an individual thinks about found that more than 90% of these importance of developing a “mind- when performing a given movement or studies showed superior improvements muscle connection” when training. This activity. Two primary types of atten- in motor learning when subjects used internally focused strategy involves visu- tional focuses have been identified: an external compared with internal alizing the target muscle and consciously internal and external. With an internal focus. Beneficial effects were seen directing neural drive to the muscle dur- focus, the individual thinks about bodily across a wide variety of activities and ing exercise performance. Theoretically, Copyright Ó National Strength and Conditioning Association Strength and Conditioning Journal | www.nsca-scj.com 1 Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited. Evidence-Based Personal Training such an approach would increase acti- muscle resulted in higher activation 50% 1 repetition maximum (1RM). vation of the target muscle while dimin- of the latissimus dorsi, pectoralis major, However, the magnitude of this effect ishing contribution from secondary biceps brachii, and triceps brachii (5,7– decreased to 13% when the same in- muscle movers. Indeed, research seems 9). Interestingly, evidence seems to structions were provided during per- to support this contention. indicate that the increased activation formance at 80% 1RM. This may be A number of studies have shown does not always coincide with reduc- a function of needing to exert greater greater activation of a given muscle tions in the activity of secondary mus- levels of force when training at heavier when subjects were instructed to adopt cle movers (7,8). loads, thereby altering one’s ability to an internal focus of attention. This has Although it remains unclear as to focus on the muscle being worked. been most prominently displayed in whether increased muscle activation Moreover, in accordance with the size the abdominal musculature. Karst and translates into greater muscle protein principle, fewer motor units will be Willett (3) found that subjects were accretion, emerging research indicates available for the mind to influence with able to significantly alter mean electro- that this may in fact be the case. In a 2- heavy loading when compared with myography (EMG) activity to either part experiment, Wakahara et al. (11) lighter loads. This suggests that adopt- ing an internal attentional focus with the rectus abdominis or obliques by first investigated acute muscle activation very heavy loads (above 85–90% of consciously focusing on the respective in 12 untrained men after a single bout 1RM) is unnecessary because it might muscles during performance of the curl of resistance training for the elbow ex- limit force production without enhanc- up. Before engaging in exercise, sub- tensors through T2-weighted magnetic ing muscle activation, but more jects in this study were instructed on resonance imaging. The exercise proto- research is needed in subjects with how to visualize either the rectus or col consisted of 5 sets of 8 repetitions of varying levels of experience to explore obliques and verbal reinforcement of lying triceps extensions with 90 seconds this hypothesis. these instructions were provided dur- rest between sets. Results showed sig- ing performance. A control condition nificantly greater activation in the prox- PRACTICAL APPLICATIONS involved focusing on the movement imal and mid-portions of the triceps Attentional focus should match the itself without regard to any specific brachii compared with the distal aspect. goal of the task. Competitive sport muscles. These results are consistent Another 12 subjects were then recruited athletes should rely heavily on exter- with research showing increased acti- to perform a 3-day-per-week program nal attentional focus in practice and vation of the transversus abdominis consisting of the same routine used in during games or matches. This in- after instruction to tighten the pelvic part 1 of the study. After 12 weeks of cludes powerlifters, weightlifters, or floor muscles (2). Similarly, Bressel regimented training, increases in muscle strongmen seeking to set a 1RM or et al. (1) demonstrated that mean and cross-sectional area were found to be to maximize force or torque produc- peak EMG amplitude were significantly well-correlated to the areas most acti- tion; basketball players or track & increased in both superficial and deep vated by the exercise regimen. Follow- field athletes seeking to maximize abdominal musculature during the up work by the same laboratory showed jump height or distance; runners or squat when subjects were directed to similar results using different triceps bra- rowers seeking to improve economy; “brace yourself as if you were going to chii exercises (10), which in combina- and dart throwers, golfers, and pool be punched in the stomach.” tion provide evidence for an association players seeking maximum accuracy. between activation levels and muscle Findings of heightened EMG activity Alternatively, when attempting to growth. It should be noted that these from an internal focus have been noted maximize muscle activation, an inter- studies did not attempt to investigate in other muscles as well. Lewis and nal focus of attention would seem to muscle activation in conjunction with Sahrmann (4) showed that young be a better choice. Bodybuilders, phy- altered attentional focus, so it is unclear women were able to achieve greater sique athletes, and others seeking whether results would translate to the mean EMG activity of the gluteus maximal hypertrophy will conceiv- maximus and reduced activation of adoption of an internal focus. Moreover, ably benefit by focusing on the target the hamstrings when cued to contract the results of these studies are specific to muscle during an exercise rather than the gluteal muscles during perfor- the triceps brachii and thus cannot nec- on the outcome or environment. It is mance of the prone hip extension essarily be generalized to other muscles. likely that the molecular signaling for (“Use your gluteal muscles to lift your Interestingly, the effectiveness of using all 3 primary mechanisms of muscular leg while keeping your hamstrings an internal focus is reduced when hypertrophy, namely mechanical ten- muscles relaxed”). Moreover, the tim- training at higher loads. Snyder and sion, metabolic stress, and muscle ing of activation was altered so that Fry (7) found that activation of the pec- damage (6), are increased when the the gluteus maximus was activated sig- torals was amplified by 22% when exerciser focuses their attention inter- nificantly earlier during movement. resistance-trained men were provided nally, which could ultimately result in Likewise, research has shown that with verbal instructions to focus on the greater muscular development for intentionally focusing on the target chest muscles during bench press at a given exercise and load. The effects 2 VOLUME 0 | NUMBER 0 | MONTH 2016 Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited. of this strategy seem to be particularly 2. Critchley D. Instructing
Load more

Recommended publications
  • Comparison of the Power Plate and Free Weight Exercises on Upper Body Muscular Endurance in College Age Subjects
    Comparison of the Power Plate and Free Weight Exercises on Upper Body Muscular Endurance in College Age Subjects ELISABETH BOLAND*, DAN BOLAND*, THOMAS CARROLL‡, and WILLIAM R. BARFIELD‡ Department of Health and Human Performance, College of Charleston, Charleston, SC, USA *Denotes undergraduate student author, ‡denotes professional author ABSTRACT Int J Exerc Sci 2(3): 215-222, 2009. The power plate (PP) is designed to reduce training time while providing a muscle stimulus that leads to positive changes in muscle mass. This study investigated the effect that training on the PP has compared to a free-weight (FW) program, on upper body endurance, defined as the number of push-ups completed at one time prior to failure. Following IRB approval a pre-test was used to assess push-up endurance in PP and FW cohorts. Each group exercised for six consecutive weeks, working out three times per week, on non- consecutive days performing five exercises of two sets of 8-12 repetitions. Twenty-two females and 2 males enrolled in the investigation. Eleven with a mean age of 22 years (20-24) participated in the PP cohort. Thirteen participated in the FW arm of the study with a mean age of 24.5 (20-29) years. Shapiro-Wilk found lack of data normality. Wilcoxon Rank Sum testing yielded statistically significant differences within groups. The FW comparison between pre and post test showed a p value of 0.016. The PP group pre to post test p value was 0.005. Nonparametric testing (Mann Whitney) found no statistical differences (p=0.62) between Group A (FW) and Group B (PP) on the push-up pre-test.
    [Show full text]
  • Effect of Progressive Calisthenic Push-Up Training on Muscle
    EFFECT OF PROGRESSIVE CALISTHENIC PUSH-UP TRAINING ON MUSCLE STRENGTH & THICKNESS A Thesis Submitted to the Graduate Faculty of the North Dakota State University of Agriculture and Applied Science By Christopher Joseph Kotarsky In Partial Fulfillment of the Requirements for the Degree of MASTER OF SCIENCE Major Department: Health, Nutrition, and Exercise Sciences March 2016 Fargo, North Dakota North Dakota State University Graduate School Title Effect of progressive calisthenic push-up training on muscle strength & thickness By Christopher Joseph Kotarsky The Supervisory Committee certifies that this disquisition complies with North Dakota State University’s regulations and meets the accepted standards for the degree of MASTER OF SCIENCE SUPERVISORY COMMITTEE: Kyle Hackney, Ph.D. Chair Bryan Christensen, Ph.D. Jason Miller, MS Approved: 3/24/2016 Yeong Rhee, Ph.D. Date Department Chair ABSTRACT Calisthenics, a form of resistance training, continue to increase in popularity; however, few studies have examined their effectiveness for muscle strength improvement. The purpose of this study was to compare progressive calisthenic push-up training (PUSH) to free weight bench press training (BENCH) as techniques to develop muscle strength and thickness. Twenty-three healthy, moderately trained males (mean ± SD: age 23 ± 6.8 years) were randomly assigned to PUSH (n=14) and BENCH (n=9), and trained three days per week for four weeks. Muscle thickness, seated medicine ball put, one repetition max bench press (1RM), and push-up progression (PUP) were measured pre- and post-training. Results revealed significant increases in 1RM (p<0.001) and PUP (p<0.05) for both groups post-training. The increase in PUP, however, was significantly greater for PUSH (p<0.001).
    [Show full text]
  • Suspended Push-Up Training Augments Size of Not Only Upper Limb but Also Abdominal Muscles
    Training & Testing Thieme Kohiruimaki Ren et al. Suspended Push-up Training Aug- ments … Int J Sports Med 2019; 00: 00–00 Suspended Push-up Training Augments Size of not only Upper Limb but also Abdominal Muscles Authors Ren Kohiruimaki1, 2, Sumiaki Maeo3, Hiroaki Kanehisa4 Affiliations ABSTraCT 1 Sports and Life Science, National Institute of Fitness and We investigated the effects of sling-based, suspended push-up Sports in Kanoya, Kanoya, Japan training on muscle size and function of upper limb and ab- 2 Metropolitan Police Department, Tokyo, Japan dominal muscles. Eight men conducted suspended push-ups 3 Research Organization of Science & Technology, to failure 3 sets/session, 3 sessions/week, for 8 weeks. The Ritsumeikan University, Kusatsu, Japan maximum number of push-ups during training gradually and 4 Faculty of Sport and Health Science, Ritsumeikan from the first to last training session ( + 92 %), suggesting im- University, Kusatsu, Japan proved muscle endurance. After the training, muscle thickness of the elbow extensors ( + 16 %) and flexors ( + 3 %), as well as Key words abdominal muscles (rectus abdominis: RA, + 27 %; external muscle thickness, isometric strength, one-repetition oblique: EO, + 14 %) significantly increased. No changes oc- maximum, training to failure, electromyography curred in maximum isometric strength of elbow extension or flexion, nor in 1-repetition maximum bench press. In a follow- accepted 20.07.2019 up experiment, electromyograms (EMGs) of RA, EO and inter- nal oblique (IO) during suspended push-ups to failure were Bibliography measured and normalized to those during maximum voluntary DOI https://doi.org/10.1055/a-0989-2482 contraction of each muscle ( % EMGmvc) in six men.
    [Show full text]
  • Periodization and Exercise Selection
    RESISTANCE TRAINING Workout Options and Program Periodization BASIC RULES FOR EXERCISE SELECTION AND ORGANIZATION: When selecting exercises for a particular muscle group, one must consider a number of factors to ensure the safety of the musculature and joints involved in the movement, to attain the temporary failure condition for the muscles involved to promote continued progress and to ensure activation of the desired muscle groups. These rules include: A. Exercises for problem muscle groups should be performed at the beginning of the workout to prevent their omission from the workout. This organization also allows the weight trainer to address these exercises with the greatest amount of energy available. This should help to maximize one’s efforts and, ultimately, one’s progress. B. Exercises for large muscle groups should always be addressed before those for small muscle groups. Ex.: pectorals, and depending upon the specific exercise selected, shoulders before triceps; latissimus dorsi and trapezius before biceps, quadriceps before gastrocnemius (calves). C. Multiple-joint exercises should always be performed before isolation exercises. Multiple-joint exercises involve the large muscle groups of the body, i.e. the pectorals, latissimus dorsi, trapezius, quadriceps (when assisted by the gluteal and/or hip flexor groups), hamstrings and the deltoids. These exercises typically have a “last name” of: press, pull, row, squat or lunge. Single-joint exercises utilize only one joint and usually involve such muscle groups as the deltoids (with no assistance from the triceps), the triceps, biceps, the quadriceps or hamstrings (when not assisted by the gluteal or hip flexor groups). These exercises typically have a “last name” of: extension, curl, flye, raise, pressdown or pulldown.
    [Show full text]
  • The Effect of 8 Weeks of Plyometric and Resistance Training on Agility, Speed and Explosive Power in Soccer Players
    Available online a t www.pelagiaresearchlibrary.com Pelagia Research Library European Journal of Experimental Biology, 2014, 4(1): 383-386 ISSN: 2248 –9215 CODEN (USA): EJEBAU The effect of 8 weeks of plyometric and resistance training on agility, speed and explosive power in soccer players Eskandar Taheri, Asghar Nikseresht* and Ebrahim Khoshnam Department of Physical Education, Jahrom Branch, Islamic Azad University, Jahrom, Iran _____________________________________________________________________________________________ ABSTRACT The purpose of the present study was to investigate the effect of plyometric and resistance training on agility, speed and explosive power in soccer players. 30 male soccer players who aged 18-25 voluntarily participated in the study. They were randomly assigned in plyometric (n=15) and resistance (n=15) groups. Both groups performed selected soccer-specified plyometric and resistance training for 8 weeks. Data was analyzed using paired t-test, independent t-test, and covariance statistical methods. The results showed that levels of agility, speed, and explosive power in plyometric training group (p=0.0001), and agility and explosive power in resistance training group (p=0.0001) were significantly improved in post-test compared to pre-test. Between-groups comparison showed better records in agility, speed and explosive power for plyometric compared with resistance training group after eight weeks (respectively p=0.032, p=0.0001 and p=0.002). According to the results, it can be concluded that both plyometric and resistance training exercises increase agility and explosive power and reduce sprint time in football players. Plyometric exercises also showed more favorable effects on study variables compared with resistance exercises. Therefore, these types of training methods are suggested to soccer players and coaches for improving speed and performance skill.
    [Show full text]
  • Muscle Damage Indicators After Land and Aquatic Plyometric Training Programmes
    ORIGINAL SCIENTIFIC PAPER Muscle Damage Indicators after Land and Aquatic Plyometric Training Programmes Vlatka Wertheimer1, Ljubomir Antekolovic1, Branka R. Matkovic1 Affiliations: 1University of Zagreb, Faculty of Kinesiology, Zagreb, Croatia Correspondence: Lj. Antekolović, University of Zagreb, Faculty of Kinesiology, Horvaćanski zavoj 15, 10000 Zagreb, Croatia. E-mail: [email protected] ABSTRACT Plyometric training is an important part of athletic conditioning with many significant benefits, including improved motor abilities and performance, but it can also increase the serum indices of muscle damage, collagen breakdown, muscle swelling, and soreness. Due to the physical characteristics of water, plyometric training in water presents less eccentric contraction, facilitates faster transition from the eccentric to concentric phase of a jump and offers greater resistance during concentric contraction with acute lower indices of muscle damage. To advance our understanding of the long-term effects of an eight-week plyometric training programme on land and in water on muscle damage indicators (lactate dehydrogenase (LDH), creatine kinase (CK) and serum urea (SU)), two experimental groups of physically active men (a group on land (EG1) and a group in water (EG2)) were tested before and after the first and the last plyometric training to monitor muscle damage indicators and adaptations. The results showed changes in CK activity after both plyometric trainings for EG1 and only after the first training for EG2. Moreover, after the eight-week programme, significant difference was observed in CK activity in comparison with EG2. There were no observed changes in LDH activity while SU showed greater changes for the group on land. The plyometric training programme in water resulted in smaller levels of muscle damage indicators.
    [Show full text]
  • Muscle Hypertrophy and Muscle Strength: Dependent Or Independent Variables? a Provocative Review Carlo Reggiani (1,2), Stefano Schiaffino (3)
    Muscle hypertrophy and muscle strength Eur J Transl Myol 2020; 30 (3): 9311. doi: 10.4081/ejtm.2020.9311 Muscle hypertrophy and muscle strength: dependent or independent variables? A provocative review Carlo Reggiani (1,2), Stefano Schiaffino (3) (1) Department of Biomedical Sciences of the University of Padova, Padova, Italy; (2) Science and Research Centre Koper, Institute for Kinesiology Research, Koper, Slovenia; (3) VIMM - Venetian Institute of Molecular Medicine, Padova, Italy This article is distributed under the terms of the Creative Commons Attribution Noncommercial License (CC BY-NC 4.0) which permits any noncommercial use, distribution, and reproduction in any medium, provided the original author(s) and source are credited. Abstract The question whether the muscle hypertrophy induced by resistance training, hormone administration or genetic manipulation is accompanied by a proportional increase in muscle strength is still open. This review summarizes and analyses data obtained in human and rodent muscles in studies that have monitored in parallel changes in muscle size and changes in muscle force, measured in isometric contractions in vivo, in isolated muscles ex vivo (in rodents) and in single muscle fibers. Although a general positive relation exists among the two variables, a number of studies show a clear dissociation with increase of muscle size with no change or even decrease in strength and, vice versa, increase in strength without increase in size. The possible mechanisms of such dissociation, which involves neural motor control and/or cellular and molecular adaptations of muscle fibers, are briefly discussed. Key Words: skeletal muscle, hypertrophy, resistance training, contractile force. Eur J Transl Myol 2020; 30 (3): 9311.
    [Show full text]
  • Strength Training Fundamentals in Gymnastics Conditioning
    USA Gymnastics Online: Technique: Strength Training Fundamentals in Gymnastics Con...Page 1 of 14 Conditioning Strength Training Fundamentals in Gymnastics Conditioning James J. Major Motor Behavior Laboratory Dept. of Exercise and Sports Science University of Utah Salt Lake City, Utah Often coaches must be a jack-of-all-trades, but masters of one. Gymnastics coaches are responsible for not only skill training, routine composition, safety, education, and mental health of their gymnasts, but also their conditioning. To help the coach with conditioning, there is a plethora of advice and equipment. However gymnastics coaches need fundamental information to evaluate these products and suggestions; and yes, even see through the grantsmanship of the sport scientists. Understanding basic principles, coaches can sift through the advice and choose the best conditioning for their gymnasts. To help coaches towards understanding basic principles of strength training, the U.S. Elite Coaches Association for Women's Gymnastics (USECA–W) has had translated an excellent article on strength training fundamentals (Bührle and Werner, 1984). The translation of "The Muscle Hypertrophy Training of the Body Builder" (Bührle and Werner, 1984) is available from the USECA. I want to explain how these fundamentals should be applied in gymnastics. Four basic principles that will help coaches to evaluate strength training are: z Consistent, special strength training is necessary for maximum performance in gymnastics; z Training to increase muscle size and strength is important, but maximum strength from minimum size is the most important training goal; z Rest and recuperation are important aspects of strength training, also in gymnastics; z Strength training must be integrated with the skill training in gymnastics.
    [Show full text]
  • Training Program
    TRAINING PROGRAM INTERMEDIATE 6-DAY SPLIT THE​ ​WHY ​ I am not a Personal Trainer. Just a random university student who likes to train and do sport. I have been striving to improve my physical fitness ever since I was 15 years old. I played football at that time. And improving my physical fitness would mean training for sport-specific purposes. Then I began to become interested in training to improve strength, hypertrophy, conditioning and fitness in general. I have spent innumerable hours informing myself in the last 4 or 5 years of my life. This has allowed me to design training programs for myself just because I enjoy the process of crafting a thoughtfully-organized list of exercises to be repeated over time whose progress can be tracked in order to be aware of the improvements happening. As I have no certification and official competences in the fitness field, this training program is just the result of a lot of research and experience I have accumulated over time. THE​ ​PROGRAM ​ This training program is a 6-day split designed for intermediate lifters. The split is: Legs, Pull, Push, Arms, Total Body A, Total Body B. The core focus of the plan is hypertrophy, strength, as well as some conditioning, keeping in mind that the actual focus of a training plan depends on the type of diet regimen in place in the trainee’s life (calorie deficit, calorie surplus, maintenance). Apart from the single training session, in the last page of this document there can be found the volume per muscle group and a graphic depicting the volume per muscle group.
    [Show full text]
  • Its Relation to Muscle Activation in Training Session
    Nonuniform Muscle Hypertrophy: Its Relation to Muscle Activation in Training Session TAKU WAKAHARA1,2, ATSUKI FUKUTANI3,4,5, YASUO KAWAKAMI1, and TOSHIMASA YANAI1 1Faculty of Sport Sciences, Waseda University, Tokorozawa, Saitama, JAPAN; 2Faculty of Health and Sports Science, Doshisha University, Kyotanabe, Kyoto, JAPAN; 3Graduate School of Sport Sciences, Waseda University, Saitama, JAPAN; 4Faculty of Sport and Health Science, Ritsumeikan University, Shiga, JAPAN; and 5Japan Society for the Promotion of Science, Tokyo, JAPAN ABSTRACT WAKAHARA, T., A. FUKUTANI, Y. KAWAKAMI, and T. YANAI. Nonuniform Muscle Hypertrophy: Its Relation to Muscle Activation in Training Session. Med. Sci. Sports Exerc., Vol. 45, No. 11, pp. 2158–2165, 2013. Purpose: Muscle hypertrophy in response to resistance training has been reported to occur nonuniformly along the length of the muscle. The purpose of the present study was to examine whether the regional difference in muscle hypertrophy induced by a training intervention corresponds to the regional difference in muscle activation in the training session. Methods: Twelve young men participated in a training intervention program for the elbow extensors with a multijoint resistance exercise for 12 wk (3 dIwkj1). Before and after the intervention, cross-sectional areas of the triceps brachii along its length were measured with magnetic resonance images. A series of transverse relaxation time (T2)-weighted magnetic resonance images was recorded before and immediately after the first session of training intervention. The T2 was calculated for each pixel within the triceps brachii. In the images recorded after the session, the number of pixels with a T2 greater than the threshold (mean + 1 SD of T2 before the session) was expressed as the ratio to the whole number of pixels within the muscle and used as an index of muscle activation (percent activated area).
    [Show full text]
  • The Time-Course of Changes in Muscle Mass, Architecture and Power During 6 Weeks of Plyometric Training
    fphys-11-00946 August 2, 2020 Time: 18:15 # 1 ORIGINAL RESEARCH published: 04 August 2020 doi: 10.3389/fphys.2020.00946 The Time-Course of Changes in Muscle Mass, Architecture and Power During 6 Weeks of Plyometric Training Elena Monti1,2†, Martino V. Franchi1,2*†, Francesca Badiali2, Jonathan I. Quinlan2,3,4, Stefano Longo2,5 and Marco V. Narici1,2,6* 1 Institute of Physiology, Department of Biomedical Sciences, University of Padua, Padua, Italy, 2 MRC-ARUK Centre for Musculoskeletal Ageing, University of Nottingham, Derby, United Kingdom, 3 School of Sport, Exercise and Rehabilitation Sciences, University of Birmingham, Birmingham, United Kingdom, 4 NIHR Birmingham Biomedical Research Centre, University Hospitals Birmingham, NHS Foundation Trust and University of Birmingham, Birmingham, United Kingdom, 5 Department of Biomedical Sciences for Health, University of Milan, Milan, Italy, 6 CIR-Myo Myology Centre, Department of Biomedical Sciences, University of Padua, Padua, Italy Edited by: Geoffrey A. Power, Purpose: To investigate the time-course of changes in knee-extensors muscle mass, University of Guelph, Canada architecture and function in response to plyometric training (PLT) performed on a novel Reviewed by: training device, the Tramp-Trainer. This machine consists in a trampoline connected to Matt S. Stock, University of Central Florida, an inclined sledge which allows the performance of repeated jumps while the subject is United States sitting on a chair. Jared R. Fletcher, Mount Royal University, Canada Methods: Eight healthy males (173.6 ± 4.7 cm, 69.7 ± 13.5 kg, 25.3 ± 4.6 years) *Correspondence: underwent 6 weeks of bilateral PLT on the tramp-trainer machine.
    [Show full text]
  • Title: Auto-Regulated Exercise Selection Training Regimen Produces Small Increases in Lean Body Mass and Maximal Strength Adaptations in Strength- Trained Individuals
    See discussions, stats, and author profiles for this publication at: https://www.researchgate.net/publication/320311113 Title: Auto-regulated exercise selection training regimen produces small increases in lean body mass and maximal strength adaptations in strength- trained individuals Article in The Journal of Strength and Conditioning Research · September 2017 DOI: 10.1519/JSC.0000000000002272 CITATIONS READS 6 2,311 10 authors, including: Jacob T Rauch Carlos Ugrinowitsch Peak Performance Project University of São Paulo 24 PUBLICATIONS 45 CITATIONS 261 PUBLICATIONS 5,166 CITATIONS SEE PROFILE SEE PROFILE Christopher Barakat Michael Alvarez The University of Tampa The University of Tampa 7 PUBLICATIONS 8 CITATIONS 6 PUBLICATIONS 14 CITATIONS SEE PROFILE SEE PROFILE Some of the authors of this publication are also working on these related projects: Aerobic exercise program with or without motor complexity as an add-on to the pharmacological treatment of depression – a randomized controlled trial View project Evaluation of team sports players' decisions View project All content following this page was uploaded by Eduardo Oliveira De Souza on 26 March 2020. The user has requested enhancement of the downloaded file. AUTO-REGULATED EXERCISE SELECTION TRAINING REGIMEN PRODUCES SMALL INCREASES IN LEAN BODY MASS AND MAXIMAL STRENGTH ADAPTATIONS IN STRENGTH-TRAINED INDIVIDUALS 1 2 1 1 JACOB T. RAUCH, CARLOS UGRINOWITSCH, CHRISTOPHER I. BARAKAT, MICHAEL R. ALVAREZ, 1 1 1 1 03/26/2020 on BhDMf5ePHKav1zEoum1tQfN4a+kJLhEZgbsIHo4XMi0hCywCX1AWnYQp/IlQrHD3FlQBFFqx6X/wt6VSubgIr0txobf7Z7cCJBzJ4+czVkU= by https://journals.lww.com/nsca-jscr from Downloaded Downloaded DAVID L. BRUMMERT, DANIEL W. AUBE, ANDREW S. BARSUHN, DANIEL HAYES, 2 1 VALMOR TRICOLI, AND EDUARDO O. DE SOUZA from 1 https://journals.lww.com/nsca-jscr Human Performance Laboratory, Health Sciences and Human Performance Department, University of Tampa, Tampa, Florida; and 2School of Physical Education and Sport, University of Sa˜o Paulo, Sa˜o Paulo, Brazil ABSTRACT [20.311 to 11.42 kg]).
    [Show full text]