RESUMO
ABSTRACT: Simão, R, Polito, M, de Salles, BF, Marinho, DA, Garrido, ND, Santos Junior, ERT, and Willardson, JM. Acute and long-term comparison of fixed vs. self-selected rest interval between sets on upper-body strength. J Strength Cond Res 36(2): 540-544, 2022-The effects of different rest interval durations between sets has been widely studied, but only recently, the self-selected rest interval (SSRI) has been a matter of interest. However, previous studies comparing fixed and SSRI have investigated only acute responses. The purpose of this study was to analyze the acute and long-term effects of a fixed rest interval (FRI) vs. an SSRI between sets on upper-body performance and strength gains. Thirty-three trained men were randomly divided into 2 groups: FRI (75 seconds between sets), and SSRI. Both groups performed 3 sets with 75% of 1-repetition maximum until repetition failure in the chest press (CP), lat pull-down (LPD), shoulder press (SP), and seated row (SR) 3 times a week for 8 weeks. The results demonstrated that the SSRI allowed for significantly greater repetition performance vs. the FRI in the CP (26.1 ± 2.0 vs. 21.5 ± 1.8), LPD (30.1 ± 2.3 vs. 24.9 ± 1.9), SP (24.0 ± 2.8 vs. 17.4 ± 1.5), and SR (26.3 ± 1.6 vs. 22.0 ± 1.6). In addition, the following strength gains were observed: SSRI (CP: 6.8%, LPD: 8.0%, SP: 6.7%, SR: 7.8%) and FRI (CP: 7.4%, LPD: 6.7%, SP: 6.1%, SR: 7.0%) without significant differences between the groups. In conclusion, within an 8-week period, both protocols seem to be effective for strength gains, despite the higher training volume accomplished by the SSRI group. However, the FRI was 37% more time efficient.
Assuntos
Treinamento Resistido , Humanos , Masculino , Força Muscular , Músculo Esquelético , Descanso , Levantamento de PesoRESUMO
ABSTRACT: Mannarino, P, Matta, T, Lima, J, Simão, R, and Freitas de Salles, B. Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise. J Strength Cond Res 35(10): 2677-2681, 2021-Recent data suggest that single-joint exercises are unnecessary to maximize the resistance training (RT) results in novice to advanced individuals. However, the present literature is still inconsistent on this topic and controversy arises. The aim of this study was to compare the effects of the unilateral dumbbell row (DR) (multiple-joint) vs. unilateral biceps curl (BC) (single-joint) exercises on strength and elbow flexors muscle thickness (MT). Ten untrained men were assigned to an 8-week RT program for elbow flexors, one arm performing DR and the other performing BC in a within-subject design. After a familiarization, pretraining MT was measured using an ultrasound (US) technique, and strength was tested using 10 repetition maximum (10RM) tests. After pretesting, 8 weeks of RT (4-6 sets, 8-12 repetitions to concentric failure, 2 sessions per week) was performed. Post-testing was conducted in the same order as pretesting 48 and 72 hours after the last session. Single-joint BC exercise resulted in higher hypertrophy of elbow flexors (11.06%) than the DR (5.16%) multijoint exercise after 8 weeks of RT (p = 0.009). The 10RM improvement was higher for DR in DR-trained arm, whereas 10RM for BC was higher in BC-trained arm. The single-joint exercise resulted in higher hypertrophy of the elbow flexors than multijoint exercise after 8 weeks of RT, whereas strength improvements were greater in accordance with specificity of RT exercise. Therefore, in RT prescription for elbow flexors hypertrophy, single-joint exercises such as BC should be emphasized.