Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: a Re-Examination of the Repetition Continuum
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Effects of Resistance Training on Elbow Flexors of Highly Competitive Bodybuilders
Effects of resistance training on elbow flexors of highly competitive bodybuilders STEPHEN E. ALWAY, WALTER H. GRUMBT, JAMES STRAY-GUNDERSEN, AND WILLIAM J. GONYEA Departments of Cell Biology and Neuroscience, and Orthopedic Surgery, University of Texas Southwestern/St. Paul Human Performance Center, University of Texas Southwestern Medical Center at Dallas, Dallas, Texas 75235 ALWAY, STEPHENE., WALTER H. GRUMBT,JAMESSTFUY- Empirical examination of bodybuilders, however, sug- GUNDERSEN,AND WILLIAM J. GONYEA. Effects of resistance gests that women may be capable of substantial increases training on elbow flexors of highly competitive bodybuilders. J. in muscle mass. This idea is supported from our previous Appl. Physiol. 72(4): 1512-1521, 1992.-The influence of work (7,8) in which both average type I and type II fiber gender on muscular adaptation of the elbow flexors to 24 wk of areas, as well as total fiber number, were greater in resis- heavy resistancetraining was studied in five male bodybuilders tance-trained women than in values reported in the liter- (MB) and five female bodybuilders (FB) who were highly com- petitive. Muscle cross-sectional area (CSA), fiber area, and ature for untrained women (22). In addition, recent lon- fiber number were determined from the bicepsbrachii, and vol- gitudinal data have demonstrated increases in muscle untary elbow flexor torque was obtained at velocities of contrac- mass and fiber area in the quadriceps muscles of women tion between 0 and 3OO”/s. Biceps and flexor CSA was 75.8 and after resistance training (25). Thus it now appears ap- 81% greater, respectively, in MB than in FB, but muscle CSA propriate to conclude that skeletal muscle hypertrophy was not significantly altered by the training program in either in women is possible. -
Facilities Guidance for WEIGHT TRAINING AREAS/GYMS 2 Planning a Weight Training Area Or Gym Or Fitness Room
facilities guidance for WEIGHT TRAINING AREAS/GYMS 2 Planning a weight training area or gym or fitness room A weight training area or gym as it is commonly known, is really an area where the players in a rugby club or school can safely and productively complete planned resistance training programmes. Younger players or age grade players should ideally be supervised at all times when training in the gym. Adult players ideally require supervised and qualified supervision as well but some exceptions can be made for small group use of the gym for adult players. No player of any age or stage of development should use the gym facility on their own without qualified supervision. This brochure is intended to provide information and guidelines in terms of setting up a gym, the type of equipment that may be used, suggested layouts and some possible alternatives for a resistance training area for clubs that do not have a ready made and available area in their club. Setting up a gym There are four key factors that need to be addressed when considering setting up a gym; • The size and general nature of the facility • The range of resistance training programmes that will operate • The costs associated with the facility and the running of the programmes • Qualified staff to run the facility and programmes 3 Size and general nature of facility Size: Floor: Depending on the programmes that are to be The floor surface should be of a strong resilient undertaken the size of the facility can range from structure. A timber floor is not a good idea as weight a small room (7m x 7m or approx 50m2) to a disks and other resistance training items will fall to the comprehensive spacious area that can occupy an area floor and damage the surface. -
Giant Set Body Weight Workout
GIANT SET BODY WEIGHT WORKOUT This 16 exercise workout is broken down to focus on 4 muscle groups. For each set complete all 4 exercises in a row (10 reps per exercise). Then rest 1 minute and repeat two more sets. After completing giant set move to the next muscle group. 16 EXERCISES TOTAL 4 MUSCLE GROUPS 3 SETS OF 10 PER EXERCISE 1 2 CHEST BACK 1 1 Standard Push Up Standard Pull Up Keep legs and back straight, lower down and push back up. Place hands shoulder-width apart and pull up body. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. 2 2 Inner Push Up Inner Pull Up Keep elbows in towards body, lower to ground and push back up. Use inner grip handles. Keep elbows close towards body and pull up. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. 3 3 Outer Push Up Outer Pull Up Keep back straight and try to widen hands as far as possible Widen grip and pull up toward the bar. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. 4 4 Diagonal Push Up Reverse Grip Pull Up Stagger one hand a few inches from stance, lower to ground and push up. With palms facing you pull up toward bar. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. -
Isometric Exercise Induces Analgesia and Reduces Inhibition in Patellar Tendinopathy
Downloaded from http://bjsm.bmj.com/ on August 16, 2017 - Published by group.bmj.com Original article Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy 1 2 3 1,4 5 Editor’s choice Ebonie Rio, Dawson Kidgell, Craig Purdam, Jamie Gaida, G Lorimer Moseley, Scan to access more 6 1 free content Alan J Pearce, Jill Cook 1Department of Physiotherapy, ABSTRACT competitive season, there has been poor adherence School of Primary Health Care, Background Few interventions reduce patellar due to increased pain, and either no benefit7 or Monash University, Melbourne, 8 Victoria, Australia tendinopathy (PT) pain in the short term. Eccentric worse outcomes. Athletes are reluctant to cease 2Department of Rehabilitation, exercises are painful and have limited effectiveness sporting activity to complete eccentric exercise pro- Nutrition and Sport, School of during the competitive season. Isometric and isotonic grammes9 and they may be more compliant with Allied Health, La Trobe muscle contractions may have an immediate effect on PT exercise strategies that reduce pain to enable University, Melbourne, Victoria, pain. ongoing sports participation. Australia 3Department of Physical Methods This single-blinded, randomised cross-over Exercise-induced pain relief would have several Therapies, Australian Institute study compared immediate and 45 min effects following clinical benefits. First, athletes may be able to of Sport, Bruce, Australian a bout of isometric and isotonic muscle contractions. manage their pain with exercises either immediately Capital Territory, Australia 4 Outcome measures were PT pain during the single-leg prior to or following activity. Second, exercise is University of Canberra, – Canberra, Australian Capital decline squat (SLDS, 0 10), quadriceps strength on non-invasive and without potential pharmacological Territory, Australia maximal voluntary isometric contraction (MVIC), and side effects or sequelae of long-term use that are 5Sansom Institute for Health measures of corticospinal excitability and inhibition. -
Resistance/Strength Training
RESISTANCE/STRENGTH TRAINING WHY SHOULD I STRENGTH TRAIN? This handout is for Resistance or strength training (ST) causes the body’s muscles to work or healthy individuals hold against an applied force or weight. beginning a resistance training program. If In addition, ST can: you are a man over • Improve your ability to perform everyday tasks the age of 40, a • Increase bone density woman over 50, or • Help prevent low-back pain have a health problem, Increase your metabolism consult with your • doctor before starting • Increase your stamina and energy level an exercise program. • Improve joint stability HOW DO I GET STARTED? First Timers You may wish to consult with a degreed health and fitness specialist, such as an MHealthy Health and Fitness Specialist, to learn safe and effective techniques before beginning a strength training program. WARM-UP (3-5 MINUTES) A warm-up prepares your body for exercise. It slowly raises your heart rate and increases blood flow to the working muscles. This improves muscle function and lowers your risk of injury. How do I warm-up? Choose an aerobic activity (for example: walking) at an easy pace for 3-5 minutes. TYPES OF EQUIPMENT Weight machines, free weights, resistance bands, and stability balls are all types of equipment that provide resistance to help increase strength. Choose equipment that is going to be the most convenient and enjoyable for you. ORDER AND PROGRESSION OF EXERCISES Work the largest muscle groups first then proceed to the smaller groups (see below). Make sure to include all major muscle groups to avoid strength imbalances. -
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. -
Validity and Reliability of the 'Isometric Exercise Scale' (IES) for Measuring Ratings of Perceived Exertion During Continuo
www.nature.com/scientificreports OPEN Validity and reliability of the ‘Isometric Exercise Scale’ (IES) for measuring ratings of perceived exertion during continuous isometric exercise John W. D. Lea, Jamie M. O’Driscoll, Damian A. Coleman & Jonathan D. Wiles* Isometric exercise (IE) interventions are an efective non-medical method of reducing arterial blood pressure (BP). Current methods of prescribing and controlling isometric exercise intensity often require the use of expensive equipment and specialist knowledge. However, ratings of perceived exertion (RPE) may provide a more accessible means of monitoring exercise intensity. Therefore, the aim of this study was to assess the validity of a specifc Isometric Exercise Scale (IES) during a continuous incremental IE test. Twenty-nine male participants completed four incremental isometric wall squat tests. Each test consisted of fve 2-min stages of progressively increasing workload. Workload was determined by knee joint angle from 135° to 95°. The tests were continuous with no rest periods between the stages. Throughout the exercise protocol, RPE (IES and Borg’s CR-10), heart rate and blood pressure were recorded. A strong positive linear relationship was found between the IES and the CR-10 (r = 0.967). Likewise, strong positive relationships between the IES and wall squat duration (r = 0.849), HR (r = 0.819) and BP (r = 0.841) were seen. Intra-class correlation coefcients and coefcients of variations for the IES ranged from r = 0.81 to 0.91 and 4.5–54%, respectively, with greater reliability seen at the higher workloads. The IES provides valid and reliable measurements of RPE, exercise intensity, and the changes in physiological measures of exertion during continuous incremental IE; as such, the IES can be used as an accessible measure of exercise intensity during IE interventions. -
Exercise Menu
2 | P a g e Copyright © 2016 b y Anthony Arvanitakis Contents It's simple but not easy... ......................................................................................................... 4 1. Either doing too little or doing too much ......................................................................... 5 2. Not doing the right exercises. ........................................................................................... 5 3. Too many reps! ................................................................................................................. 6 Quick Summary ...................................................................................................................... 7 Dynamic Stretching ................................................................................................................. 8 #1 Pull-ups - The king of upper body exercises (Lats, Arms & forearms) ............................ 20 Proper technique - The perfect pull up .................................................................................. 20 Chin ups - The best bodyweight exercise for big guns! ........................................................ 24 Progressions for beginners: ................................................................................................... 25 #2 Push ups (Chest, Triceps , serratus anterior) .................................................................... 25 #3 Weighted Lunges (whole legs) ....................................................................................... -
Energy Expenditure During Acute Weight Training Exercises in Healthy Participants: a Preliminary Study
applied sciences Article Energy Expenditure during Acute Weight Training Exercises in Healthy Participants: A Preliminary Study Muhammad Adeel 1,2, Chien-Hung Lai 3,4, Chun-Wei Wu 2, Jiunn-Horng Kang 3,4, Jian-Chiun Liou 2, Hung-Chou Chen 3,5 , Meng-Jyun Hong 2 and Chih-Wei Peng 1,2,6,* 1 International PhD Program in Biomedical Engineering, College of Biomedical Engineering, Taipei Medical University, Taipei 110, Taiwan; [email protected] 2 School of Biomedical Engineering, College of Biomedical Engineering, Taipei Medical University, Taipei 110, Taiwan; [email protected] (C.-W.W.); [email protected] (J.-C.L.); [email protected] (M.-J.H.) 3 Department of Physical Medicine and Rehabilitation, School of Medicine, College of Medicine, Taipei Medical University, Taipei 110, Taiwan; [email protected] (C.-H.L.); [email protected] (J.-H.K.); [email protected] (H.-C.C.) 4 Department of Physical Medicine and Rehabilitation, Taipei Medical University Hospital, Taipei 110, Taiwan 5 Department of Physical Medicine and Rehabilitation, Shuang Ho Hospital, Taipei Medical University, New Taipei City 235, Taiwan 6 School of Gerontology Health Management, College of Nursing, Taipei Medical University, Taipei 110, Taiwan * Correspondence: [email protected]; Tel./Fax: +886-2-2736-1661 (ext. 3070) Abstract: Energy expenditure during weight training exercises produces great fitness and health benefits for humans, but few studies have investigated energy expenditure directly during weight training. Therefore, in this study, we aimed to determine energy costs during three training sessions Citation: Adeel, M.; Lai, C.-H.; Wu, consisting of three different exercises. -
Naval Special Warfare Physical Training Guide
Naval Special Warfare Physical Training Guide DISCLAIMER: Preparation for this training can be equally strenuous. You should consult a physician before you begin any strenuous exer- cise program, such as the one described here, or any diet modification, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any portion of this training program, stop immediately and seek medical evaluation. The United States Government and any service member or civilian employed by the United States Government disclaims any liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidance described in this guide. he Naval Special Warfare This guide provides infor- sit-ups as they are necessary TPhysical Training Guide mation about the type of train- for success at BUD/S. Cross- is designed to assist anyone ing required to properly pre- training such as cycling, who wants to improve his fit- pare for the rigors of BUD/S, rowing and hiking is useful to ness in order to take and pass and it offers a tailorable 26- rehabilitate an injury, to add the Physical Screening Test week training plan that should variety or to supplement your (PST) and succeed at Basic help a person with average basic training. Underwater Demolition/SEAL fitness prepare for training Work to improve your (BUD/S). and avoid injury. weakest areas. If you are a Most of your cardio- solid runner but a weak swim- vascular exercise should mer, don’t spend all your time General Training Guidelines focus on running and running just because you are Your workouts should be swimming, and your good at it. -
Are Prescription Stimulants “Smart Pills”?
University of Pennsylvania ScholarlyCommons Neuroethics Publications Center for Neuroscience & Society 9-2011 Are Prescription Stimulants “Smart Pills”? M. Elizabeth Smith University of Pennsylvania Martha J. Farah University of Pennsylvania, [email protected] Follow this and additional works at: https://repository.upenn.edu/neuroethics_pubs Part of the Bioethics and Medical Ethics Commons, Neuroscience and Neurobiology Commons, Neurosciences Commons, and the Pharmacy and Pharmaceutical Sciences Commons Recommended Citation Smith, M., & Farah, M. J. (2011). Are Prescription Stimulants “Smart Pills”?. Psychological Bullentin, 137 (5), 717-741. http://dx.doi.org/10.1037/a0023825 This paper is posted at ScholarlyCommons. https://repository.upenn.edu/neuroethics_pubs/96 For more information, please contact [email protected]. Are Prescription Stimulants “Smart Pills”? Abstract Use of prescription stimulants by normal healthy individuals to enhance cognition is said to be on the rise. Who is using these medications for cognitive enhancement, and how prevalent is this practice? Do prescription stimulants in fact enhance cognition for normal healthy people? We review the epidemiological and cognitive neuroscience literatures in search of answers to these questions. Epidemiological issues addressed include the prevalence of nonmedical stimulant use, user demographics, methods by which users obtain prescription stimulants, and motivations for use. Cognitive neuroscience issues addressed include the effects of prescription stimulants on learning and executive function, as well as the task and individual variables associated with these effects. Little is known about the prevalence of prescription stimulant use for cognitive enhancement outside of student populations. Among college students, estimates of use vary widely but, taken together, suggest that the practice is commonplace. -
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).