Impact of high versus low fixed loads and non-linear training loads on muscle hypertrophy, strength and force development

Julius Fink, Naoki Kikuchi, Shou Yoshida, Kentaro Terada, Koichi Nakazato, Julius Fink, Naoki Kikuchi, Shou Yoshida, Kentaro Terada, Koichi Nakazato

Abstract

Background: In this study, we investigated the effects of resistance training protocols with different loads on muscle hypertrophy and strength.

Methods: Twenty-one participants were randomly assigned to 1 of 3 (n = 7 for each) resistance training (RT) protocols to failure: High load 80 % 1RM (8-12 repetitions) (H group), low load 30 % 1RM (30-40 repetitions) (L group) and a mixed RT protocol (M group) in which the participants switch from H to L every 2 weeks. RT consisted of three sets of unilateral preacher curls performed with the left arm 3 times/week with 90 s rest intervals between sets. The right arm served as control. Maximum voluntary contraction (MVC) of the elbow flexors (elbow angle: 90°) and rate of force development (RFD, 0-50, 50-100, 100-200 and 200-300 ms) were measured. Cross-sectional area (CSA) of the elbow flexors was measured via magnetic resonance imaging (MRI). All measurements were conducted before and after the 8 weeks of RT (72-96 h after the last RT). Statistical evaluations were performed with two-way repeated measures (time × group).

Results: After 8 weeks of 3 weekly RT sessions, significant increases in the left elbow flexor CSA [H: 9.1 ± 6.4 % (p = 0.001), L: 9.4 ± 5.3 % (p = 0.001), M: 8.8 ± 7.9 % (p = 0.001)] have been observed in each group, without significant differences between groups. Significant changes in elbow flexor isometric MVC have been observed in the H group (26.5 ± 27.0 %, p = 0.028), while no significant changes have been observed in the M (11.8 ± 36.4 %, p = 0.26) and L (4.6 ± 23.9 %, p = 0.65) groups. RFD significantly increased during the 50-100 ms phase in the H group only (p = 0.049).

Conclusions: We conclude that, as long as RT is conducted to failure, training load might not affect muscle hypertrophy in young men. Nevertheless, strength and RFD changes seem to be load-dependent. Furthermore, a non-linear RT protocol switching loads every 2 weeks might not lead to superior muscle hypertrophy nor strength gains in comparison with straight RT protocols.

Keywords: Cross-sectional area; Maximum voluntary contraction; Periodized training.

Figures

Fig. 1
Fig. 1
CSA changes after 8 weeks of strength training. Average CSA changes (%) (±SD) after 8 weeks in the trained (a) and untrained (b) arm. H: high load (80 % 1RM), L: low load (30 % 1RM), M: mixed (switch between 80 and 30 % 1RM every 2 weeks). *p < 0.05 versus before
Fig. 2
Fig. 2
MVC changes after 8 weeks of strength training. Average MVC changes (%) (±SD) after 8 weeks in the trained arm (a). Individual MVC changes before and after 8 weeks in the trained arm (b high load (H, 80 % 1RM), c mixed (M, switch between 80 and 30 % 1RM every 2 weeks), d low load (L, 30 % 1RM). *p < 0.05 versus before
Fig. 3
Fig. 3
RFD changes after 8 weeks of strength training. Average RFD (±SD) before and after the training period for the H (a), M (b) and L (c) groups. Average relative RFD (%MVC/s) (±SD) before and after the training period in the early phase for the H (d), M (e) and L (f) groups. H: high load (80 % 1RM), L: low load (30 % 1RM), M: mixed (switch between 80 and 30 % 1RM every 2 weeks). *p < 0.05 versus before

References

    1. Aagaard P, Simonsen EB, Andersen JL, Magnusson P, Dyhre-Poulsen P. Increased rate of force development and neural drive of human skeletal muscle following resistance training. J Appl Physiol. 2002;93(4):1318–1326. doi: 10.1152/japplphysiol.00283.2002.
    1. American College of Sports American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687. doi: 10.1249/MSS.0b013e3181915670.
    1. Andersen LL, Andersen JL, Zebis MK, Aagaard P. Early and late rate of force development: differential adaptive responses to resistance training? Scan J Med Sci Spor. 2010;20(1):e162–e169. doi: 10.1111/j.1600-0838.2009.00933.x.
    1. Burd NA, West D, Staples AW, Atherton PJ, Baker JM, Moore DR, Holwerda AM, Parise G, Rennie MJ, Baker SK. Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS ONE. 2010;5(8):e12033. doi: 10.1371/journal.pone.0012033.
    1. Burd NA, Mitchell CJ, Churchward-Venne TA, Phillips SM. Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise. Appl Physiol Nutr Metab. 2012;37(3):551–554. doi: 10.1139/h2012-022.
    1. Buresh R, Berg K, French J. The effect of resistive exercise rest interval on hormonal response, strength, and hypertrophy with training. J Strength Cond Res. 2009;23(1):62–71. doi: 10.1519/JSC.0b013e318185f14a.
    1. Campos GE, Luecke TJ, Wendeln HK, Toma K, Hagerman FC, Murray TF, Ragg KE, Ratamess NA, Kraemer WJ, Staron RS. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Eur J Appl Physiol. 2002;88(1–2):50–60. doi: 10.1007/s00421-002-0681-6.
    1. Cohen J. Statistical power analyses for the behavioral sciences. 2. New York: Erlbaum; 1988.
    1. Damas F, Phillips SM, Lixandrão ME, Vechin FC, Libardi CA, Roschel H, Ugrinowitsch C. Early resistance training-induced increases in muscle cross-sectional area are concomitant with edema-induced muscle swelling. Eur J Appl Physiol. 2016;116(1):49–56. doi: 10.1007/s00421-015-3243-4.
    1. Fleck SJ. Periodized strength training: a critical review. J Strength Cond Res. 1999;13(1):82–89.
    1. Fry AC. The role of resistance exercise intensity on muscle fibre adaptations. Sports Med. 2004;34(10):663–679. doi: 10.2165/00007256-200434100-00004.
    1. Gabriel DA, Kamen G, Frost G. Neural adaptations to resistive exercise. Sports Med. 2006;36(2):133–149. doi: 10.2165/00007256-200636020-00004.
    1. Haff GG, Nimphius S. Training principles for power. Strength Cond J. 2012;34(6):2–12. doi: 10.1519/SSC.0b013e31826db467.
    1. Kawakami Y, Abe T, Kuno S-Y, Fukunaga T. Training-induced changes in muscle architecture and specific tension. Eur J Appl Physiol Occup Physiol. 1995;72(1–2):37–43. doi: 10.1007/BF00964112.
    1. Kikuchi N, Yoshida S, Nakazato K. The effect of high-intensity interval cycling sprints subsequent to arm-curl exercise on upper-body muscle strength and hypertrophy: a pilot study. J Strength Cond Res. 2015
    1. Kraemer WJ, Marchitelli L, Gordon SE, Harman E, Dziados JE, Mello R, Frykman P, McCurry D, Fleck SJ. Hormonal and growth factor responses to heavy resistance exercise protocols. J Appl Physiol. 1990;69(4):1442–1450.
    1. Kumar V, Selby A, Rankin D, Patel R, Atherton P, Hildebrandt W, Williams J, Smith K, Seynnes O, Hiscock N. Age related differences in the dose–response relationship of muscle protein synthesis to resistance exercise in young and old men. J Physiol. 2009;587(1):211–217. doi: 10.1113/jphysiol.2008.164483.
    1. McGee D, Jessee TC, Stone MH, Blessing D. Leg and hip endurance adaptations to three weight-training programs. Eur J Appl Physiol Occup Physiol. 1992;6(2):92–95.
    1. Mitchell CJ, Churchward-Venne TA, West DW, Burd NA, Breen L, Baker SK, Phillips SM. Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol. 2012;113(1):71–77. doi: 10.1152/japplphysiol.00307.2012.
    1. Newton MJ, Sacco P, Chapman D, Nosaka K. Do dominant and non-dominant arms respond similarly to maximal eccentric exercise of the elbow flexors? J Sci Med Sport. 2013;16(2):166–171. doi: 10.1016/j.jsams.2012.06.001.
    1. Ogasawara R, Loenneke JP, Thiebaud RS, Abe T. Low-load bench press training to fatigue results in muscle hypertrophy similar to high-load bench press training. Int J Clin Med. 2013;4(02):114. doi: 10.4236/ijcm.2013.42022.
    1. Oliveira FB, Oliveira AS, Rizatto GF, Denadai BS. Resistance training for explosive and maximal strength: effects on early and late rate of force development. J Sports Sci Med. 2013;12(3):402–408.
    1. Popov DV, Swirkun DV, Netreba AI, Tarasova OS, Prostova AB, Larina IM, Borovik AS, Vinogradova OL. Hormonal adaptation determines the increase in muscle mass and strength during low-intensity strength training without relaxation. Hum Physiol. 2006;32(5):609–614. doi: 10.1134/S0362119706050161.
    1. Sale DG. Neural adaptation to resistance training. Med Sci Sports Exerc. 1988;20(5 Suppl):S135–S145. doi: 10.1249/00005768-198810001-00009.
    1. Sampson JA, Groeller H. Is repetition failure critical for the development of muscle hypertrophy and strength? Scan J Med Sci Sports. 2015
    1. Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B. Sonmez GT (2015) Effects of low-versus high-load resistance training on muscle strength and hypertrophy in well-trained men. J Strength Cond Res. 2015;10:2954–2963. doi: 10.1519/JSC.0000000000000958.
    1. Schuenke MD, Herman JR, Gliders RM, Hagerman FC, Hikida RS, Rana SR, Ragg KE, Staron RS. Early-phase muscular adaptations in response to slow-speed versus traditional resistance-training regimens. Eur J Appl Physiol. 2012;112(10):3585–3595. doi: 10.1007/s00421-012-2339-3.
    1. Staron RS, Hagerman FC, Hikida RS, Murray TF, Hostler DP, Crill MT, Toma K. Fiber type composition of the vastus lateralis muscle of young men and women. J Histochem Cytochem. 2000;48(5):623–629. doi: 10.1177/002215540004800506.
    1. Stone MH, O’Bryant H, Garhammer J. A hypothetical model for strength training. J Sports Med Phys Fitness. 1981;21(4):342.
    1. Stowers T, McMillan J, Scala D, Davis V, Wilson D, Stone M. The short-term effects of three different strength-power training methods. Strength Cond J. 1983;5(3):24–27. doi: 10.1519/0744-0049(1983)005<0024:TSTEOT>;2.
    1. Taaffe D, Pruitt L, Pyka G, Guido D, Marcus R. Comparative effects of high and low intensity resistance training on thigh muscle strength, fiber area, and tissue composition in elderly women. Clin Physiol. 1996;16(4):381–392. doi: 10.1111/j.1475-097X.1996.tb00727.x.
    1. Weiss LW, Coney HD, Clark FC. Gross measures of exercise-induced muscular hypertrophy. J Orthop Sports Phys Ther. 2000;30(3):143–148. doi: 10.2519/jospt.2000.30.3.143.
    1. Wilborn CD, Taylor LW, Greenwood M, Kreider RB, Willoughby DS. Effects of different intensities of resistance exercise on regulators of myogenesis. J Strength Cond Res. 2009;23(8):2179–2187. doi: 10.1519/JSC.0b013e3181bab493.

Source: PubMed

Sponsorer og samarbejdspartnere

Medicinske tilstande

Narkotikainterventioner

3
Abonner