Individual Muscle Adaptations in different Resistance Training Systems in Well-Trained Men

Abstract

Using a within-subject design we compared the individual responses between drop-set (DS) vs. traditional resistance training (TRAD) (n=16) and crescent pyramid (CP) vs. TRAD (n=15). Muscle cross-sectional area (CSA), leg press and leg extension 1 repetition maximum (1-RM) were assessed pre and post training. At group level, CSA increased from pre to post (DS: 7.8% vs. TRAD: 7.5%, P=0.02; CP: 7.5% vs. TRAD: 7.8%, P=0.02). All protocols increased the 1-RM from pre to post for leg press (DS: 24.9% vs. TRAD: 26.8%, P < 0.0001; CP: 27.3% vs. TRAD:2 6.3%, P < 0.0001) and leg extension (DS: 17.1% vs. TRAD: 17.3%, P < 0.0001; CP: 17.0% vs. TRAD: 16.6%, P < 0.0001). Individual analysis for CSA demonstrated no differences between protocols in 15 subjects. For leg press 1-RM, 5 subjects responded more to TRAD, 2 to DS and 9 similarly between protocols. In TRAD vs. CP, 4 subjects responded more to CP, 1 to TRAD and 10 similarly between protocols. For leg extension 1-RM 2 subjects responded more to DS, 3 to TRAD and 11 similarly between protocols. Additionally, 2 subjects responded more to CP, 2 to TRAD and 11 similarly between protocols. In conclusion, all protocols induced similar individual responses for CSA. For 1-RM, some subjects experience greater gains for the protocol performed with higher loads, such as CP.

Key words

drop-set - crescent pyramid - volume load - one-repetition maximum - muscle cross-sectional area

• References

• 1 American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc 2009; 41: 687-708
• 2 American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011; 43: 1334-1359
• 3 Angleri V, Ugrinowitsch C, Libardi CA. Are resistance training systems necessary to avoid a stagnation and maximize the gains muscle strength and hypertrophy?. Sci Sport 2020; 35: 65.e61-65.e16
• 4 Morton RW, Colenso-Semple L, Phillips SM. Training for strength and hypertrophy: an evidence-based approach. Curr Opin Physiol 2019; 10: 90-95
• 5 Damas F, Angleri V, Phillips SM. et al. Myofibrillar protein synthesis and muscle hypertrophy individualised responses to systematically changing resistance training variables in trained young men. J Appl Physiol (1985) 2019; 127: 806-815
• 6 Fleck KraemerW. Designing Resistance Training Programs. 4th Edition,. Human Kinetics, 2014
• 7 Schoenfeld BJ. The use of specialized training techniques to maximize muscle hypertrophy. Strength Cond J 2011; 33: 60-65
• 8 Angleri V, Ugrinowitsch C, Libardi CA. Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men. Eur J Appl Physiol 2017; 117: 359-369
• 9 MacInnis MJ, McGlory C, Gibala MJ. et al. Investigating human skeletal muscle physiology with unilateral exercise models: when one limb is more powerful than two. Appl Physiol Nutr Metab 2017; 42: 563-570
• 10 Damas F, Barcelos C, Nobrega SR. et al. Individual muscle hypertrophy and strength responses to high vs. low resistance training frequencies. J Strength Cond Res 2019; 33: 897-901
• 11 Barcelos C, Damas F, Nobrega SR. et al. High-frequency resistance training does not promote greater muscular adaptations compared to low frequencies in young untrained men. Eur J Sports Exerc Sci 2018; 18: 1077-1082
• 12 Harriss DJ, MacSween A, Atkinson G. Ethical standards in sport and exercise science research: 2020 update. Int J Sports Med 2019; 40: 813-817
• 13 Brown LE, Weir JP. ASEP procedures recommendation I: accurate assessment of muscular strength and power. J Exerc Physiol Online 2001; 4: 1-21
• 14 Scarpelli MC, Nóbrega SR, Santanielo N. et al. Muscle hypertrophy response is affected by previous resistance training volume in trained individuals. J Strength Cond Res 2020;
• 15 Larry V.Hedges, Ingram Olkin. Estimation of a single effect size: Parametric and nonparametric methods. Hedges LV, Olkin I. Statistical Methods for Meta-Analysis. Academic Press;; 1985: 75-106
• 16 Santanielo N, Nóbrega S, Scarpelli M. et al. Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals. Biol Sport 2020; 37: 333-341
• 17 Klemp A, Dolan C, Quiles JM. et al. Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations. Appl Physiol Nutr Metab 2016; 41: 699-705
• 18 McBride JM, McCaulley GO, Cormie P. et al. Comparison of methods to quantify volume during resistance exercise. J Strength Cond Res 2009; 23: 106-110
• 19 Schoenfeld BJ, Ratamess NA, Peterson MD. et al. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J Strength Cond Res 2014; 28: 2909-2918
• 20 Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci 2016; 35: 1073-1082
• 21 Schoenfeld BJ, Peterson MD, Ogborn D. et al. Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. J Strength Cond Res 2015; 29: 2954-2963
• 22 Campos GE, Luecke TJ, Wendeln HK. et al. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Eur J Appl Physiol 2002; 88: 50-60
• 23 Mangine GT, Hoffman JR, Gonzalez AM. et al. The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep 2015; 3: e12472
• 24 Buckner SL, Jessee MB, Mattocks KT. et al. Determining strength: A case for multiple methods of measurement. Sports Med 2016; 47: 193-195
• 25 Fisher J, Steele J, Smith D. High- and low-load resistance training: Interpretation and practical application of current research findings. Sports Med 2017; 47: 393-400
• 26 Stone MH, O'Bryant H, Garhammer J. et al. A Theoretical model of strength training. Strength Cond J 1982; 4: 36-39
• 27 Fink J, Schoenfeld BJ, Kikuchi N. et al. Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength. J Sports Med Phys Fitness 2018; 58: 597-605
• 28 Wilkinson SB, Tarnopolsky MA, Grant EJ. et al. Hypertrophy with unilateral resistance exercise occurs without increases in endogenous anabolic hormone concentration. Eur J Appl Physiol 2006; 98: 546-555
• 29 West DW, Burd NA, Tang JE. et al. Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors. J Appl Physiol (1985) 2010; 108: 60-67
• 30 Fonseca RM, Roschel H, Tricoli V. et al. Changes in exercises are more effective than in loading schemes to improve muscle strength. J Strength Cond Res 2014; 28: 3085-3092