Jared and Chris discuss the article "Redistributing load using wearable resistance during power clean training improves athletic performance" by Caleb Marriner and colleagues from Auckland University of Technology (AUT)

Snippit 52: Wearable Resistance (Celebrating One Year of Snippit)

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Medicine & Science in Sports & Exercise
Issue: Volume 51(2), February 2019, p 288-298
Copyright: (C) 2019 American College of Sports Medicine
Publication Type: [APPLIED SCIENCES]
https://insights.ovid.com/crossref?an=00005768-201902000-00009
ISSN: 0195-9131
Accession: 00005768-201902000-00009

Keywords: ISCHEMIC TRAINING; KAATSU; MYOGENIC STEM CELLS, MYONUCLEAR ADDITION, MYONUCLEAR DOMAIN, ATHLETES


Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters

BJORNSEN, THOMAS; WERNBOM, MATHIAS; KIRKETEIG, ALEXANDER; PAULSEN, GORAN; SAMNOY, LARS; BAEKKEN, LASSE5; CAMERON-SMITH, DAVID; BERNTSEN, SVEINUNG; RAASTAD, TRULS

ABSTRACT

Purpose: 
To investigate the effects of blood flow-restricted resistance exercise (BFRRE) on myofiber areas (MFA), number of myonuclei and satellite cells (SC), muscle size and strength in powerlifters.

Methods: 
Seventeen national level powerlifters (25 +/- 6 yr [mean +/- SD], 15 men) were randomly assigned to either a BFRRE group (n = 9) performing two blocks (weeks 1 and 3) of five BFRRE front squat sessions within a 6.5-wk training period, or a conventional training group (Con; n = 8) performing front squats at 60%-85% of one-repetition maximum (1RM). The BFRRE consisted of four sets (first and last set to voluntary failure) at ~30% of 1RM. Muscle biopsies were obtained from m. vastus lateralis (VL) and analyzed for MFA, myonuclei, SC and capillaries. Cross-sectional areas (CSA) of VL and m. rectus femoris were measured by ultrasonography. Strength was evaluated by maximal voluntary isokinetic torque (MVIT) in knee extension and 1RM in front squat.

Results: 
BFRRE induced selective increases in type I MFA (BFRRE: 12% vs Con: 0%, P < 0.01) and myonuclear number (BFRRE: 18% vs Con: 0%, P = 0.02). Type II MFA was unaltered in both groups. BFRRE induced greater changes in VL CSA (7.7% vs 0.5%, P = 0.04), which correlated with the increases in MFA of type I fibers (r = 0.81, P = 0.02). No group differences were observed in SC and strength changes, although MVIT increased with BFRRE (P = 0.04), whereas 1RM increased in Con (P = 0.02).

Conclusions: 
Two blocks of low-load BFRRE in the front squat exercise resulted in increased quadriceps CSA associated with preferential hypertrophy and myonuclear addition in type 1 fibers of national level powerlifters.


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Snippit 53: Type 1 Hypertrophy after BFR - Part 1

Snippit 54: Type 1 Hypertrophy after BFR - Part 2

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Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy
A Systematic Review

Baz-Valle, Eneko; Fontes-Villalba, Maelán; Santos-Concejero, Jordan

The Journal of Strength & Conditioning Research: July 30, 2018 - Volume Publish Ahead of Print - Issue - p
https://journals.lww.com/nsca-jscr/Abstract/publishahead/Total_Number_of_Sets_as_a_Training_Volume.95211.aspx
Brief Review: PDF Only
PAP

Abstract

Baz-Valle, E, Fontes-Villalba, M, and Santos-Concejero, J. Total number of sets as a training volume quantification method for muscle hypertrophy: A systematic review. J Strength Cond Res XX(X): 000–000, 2018

This review aimed to determine whether assessing the total number of sets is a valid method to quantify training volume in the context of hypertrophy training. 

A literature search on 2 databases (PubMed and Scopus) was conducted on May 18, 2018. After analyzing 2,585 resultant articles, studies were included if they met the following criteria: (a) studies were randomized controlled trials, (b) studies compared the total number of sets, repetition range, or training frequency, (c) interventions lasted at least 6 weeks, (d) subjects had a minimum of 1 year of resistance training experience, (e) subjects' age ranged from 18 to 35 years, (f) studies reported morphologic changes through direct or indirect assessment methods, (g) studies involved participants with no known medical conditions, and (h) studies were published in peer-reviewed journals. 

Fourteen studies met the inclusion criteria. According to the results of this review, the total number of sets to failure, or near to, seems to be an adequate method to quantify training volume when the repetition range lies between 6 and 20+ if all the other variables are kept constant. 

This approach requires further development to assess whether specific numbers of sets are key to inducing optimal muscle gains.

Copyright © 2019 by the National Strength & Conditioning Association.


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Snippit 55: Number of Sets as Training Volume

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Journal of Strength and Conditioning Research
September 2018, Volume 32 (9), p 2665–2676
Copyright © 2018 by the National Strength & Conditioning Association.
https://insights.ovid.com/crossref?an=00124278-201809000-00030
ISSN: 1064-8011
Brief Review

Recent Advancements in Our Understanding of the Ergogenic Effect of Respiratory Muscle Training in Healthy Humans : A Systematic Review

Shei, Ren-Jay 

Abstract

Respiratory muscle training (RMT) has been shown to be an effective ergogenic aid for sport performance. Respiratory muscle training has been documented to improve performance in a wide range of exercise modalities including running, cycling, swimming, and rowing. The physiological effects of RMT that may explain the improvements in performance have been proposed to include diaphragm hypertrophy, muscle fiber–type switching, improved neural control of the respiratory muscles, increased respiratory muscle economy, attenuation of the respiratory muscle metaboreflex, and decreases in perceived breathlessness and exertion. 

This review summarizes recent studies on the ergogenicity and mechanisms of RMT since 2013 when the topic was last systematically reviewed. 

Recent evidence confirms the ergogenic effects of RMT and explores different loading protocols, such as concurrent exercise and RMT (i.e., “functional” RMT). These studies suggest that adapting new training protocols may have an additive improvement effect, but evidence of the efficacy of such an approach is conflicting thus far. Other recent investigations have furthered our understanding of the mechanisms underpinning RMT-associated improvements in performance. Importantly, changes in ventilatory efficiency, oxygen delivery, cytokine release, motor recruitment patterns, and respiratory muscle fatigue resistance are highlighted as potential mechanistic factors linking RMT with performance improvements. 

It is suggested that future investigations focus on development of sport-specific RMT loading protocols, and that further work be undertaken to better understand the mechanistic basis of RMT-induced performance improvements.


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Snippit 57: Respiratory Training

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The Effects of Training with Free Weights or Machines on Muscle Mass, Strength, and Testosterone and Cortisol Levels

Shane Schwanbeck

Free weights are generally preferred over machines by practitioners of strength training because they involve incorporation of greater muscle mass because of the greater stabilization that is required. Using free weights may therefore allow one to gain more muscle mass and strength with chronic training; however, this has not been thoroughly addressed. The purpose of this study was to compare the effect of training with free weights or machines on muscle mass, testosterone and cortisol concentrations, and strength. 

Fifteen males and twenty-one females aged 22 ± 3 y with previous weight training experience trained using only free weights or only machines for eight weeks. Hormone concentrations were assessed via saliva samples pre and post workout at the beginning, mid-way, and end of the study. Muscle thickness, lean tissue mass, and strength were measured at the beginning and the end of the study. 

Elbow flexor thickness increased significantly by 3.9% and a 5.1% in the free weight group and machine group, respectively  (p<0.01), with no difference between groups. Knee extensor thickness increased significantly by 4.6% and a 4.9% in the free weight group and machine group, respectively (p<0.01), with no difference between groups. No significant changes occurred in the lean tissue mass during the eight week training period. The group x time interaction for machine bench press strength was close to significance (p=0.054) with the machine training group experiencing a greater increase in strength compared to the free weight training group (13.9% vs. 8.6%). Free weight bench press, free weight squat, and Smith machine squat strength increased significantly in both groups (11-19%; p<0.01) with no difference between groups. The males in the free-weight group had a 21.7%
increase in testosterone from before to after acute training sessions (p<0.01); however, the acute increase in testosterone to cortisol ratio in males training with free weights did not differ from males
training on machines. 

Results from this study indicate that training with free weights or machines result in similar increases in muscle mass and strength, and testosterone to cortisol ratio. Males training with free weights may benefit from a greater acute increase in testosterone levels during individual training
sessions. 

Chilibeck, Phil
Farthing, Jon; Arnold, Bart; Rodgers, Carol
http://hdl.handle.net/10388/etd-12172008-121030

strength training
hormones
hypertrophy


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Snippit 59: Free Weight Vs Machines

In this episode we highlight the effects of different types of high-intensity interval training (HIIT) sessions with combat sports athletes on on morphological, physiological, and performance adaptations.

Snippit 56: HIIT adaptations to Olympic combat sport athletes

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Today's article is a great for those who want guidance around exercise and illness.

The BASES expert statement on exercise, immunity, and infection.

Journal of sports sciences, 30(3), 321-324.
Gleeson, M., & Walsh, N. P. (2012).

Abstract
An individual's level of physical activity influences their risk of infection, most likely by affecting immune function. Regular moderate exercise reduces the risk of infection compared with a sedentary lifestyle, but very prolonged bouts of exercise and periods of intensified training are associated with an increased risk of infection. There are several lifestyle, nutritional, and training strategies that can be adopted to limit the extent of exercise-induced immunodepression and minimize the risk of infection. This expert statement provides a background summarizing the evidence together with extensive conclusions and practical guidelines.


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Snippit 58: Exercise, immunity & infection - what to do when you get sick

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