Influence of range of motion in resistance training in women: early phase adaptations

The purpose of this investigation was to compare partial range-of-motion versus full range-of-motion training in the development of maximal upper-body strength in women. A 1 repetition maximum bench press was used as the criterion measurement. A 10-week, 2 days per week training regimen was used. Subjects were divided into 3 groups. Group 1 (n = 13) trained with 3 full range-of-motion sets on the bench press. Group 2 (n = 8) trained with 3 partial range-of-motion sets. Group 3 (n = 8), serving as a quasi-control, trained with an equal combination of partial and full range-of-motion sets. Findings indicated that each of the 3 groups experienced an increase in bench-press strength from pre- to posttest. In addition, a statistically significant difference was found between the full range-of-motion group and the partial and mixed groups (p < 0.5). This finding suggests that lifting through a full range of motion was superior to the other training regimens used in this study. However, this investigation also indicated that the partial technique had a positive effect on strength across time within the parameters of this study.     

Three sets of weight training superior to 1 set with equal intensity for eliciting strength

The purpose of this study was to compare single and multiple sets of weight training for strength gains in recreationally trained individuals. Sixteen men (age = 21 +/- 2.0) were randomly assigned to 1 set (S-1; n = 8) or 3 set (S-3; n = 8) groups and trained 3 days per week for 12 weeks. One repetition maximum (1RM) was recorded for bench press and leg press at pre-, mid-, and posttest. Subjects trained according to daily undulating periodization (DUP), involving the bench press and leg press exercises between 4RM and 8RM. Training intensity was equated for both groups. Analysis of variance with repeated measures revealed statistically significant differences favoring S-3 in the leg press (p < 0.05, effect size [ES] = 6.5) and differences approaching significance in the bench press (p = 0.07, ES = 2.3). The results demonstrate that for recreationally trained individuals using DUP training, 3 sets of training are superior to 1 set for eliciting maximal strength gains.     

Effect of range of motion on muscle strength and thickness

The purpose of this investigation was to compare partial range-of-motion vs. full range-of-motion upper-body resistance training on strength and muscle thickness (MT) in young men. Volunteers were randomly assigned to 3 groups: (a) full range of motion (FULL; n = 15), (b) partial range of motion (PART; n = 15), or (c) control (CON; n = 10). The subjects trained 2 d · wk(-1) for 10 weeks in a periodized program. Primary outcome measures included elbow flexion maximal strength measured by 1 repetition maximum (1RM) and elbow flexors MT measured by ultrasound. The results indicated that elbow flexion 1RM significantly increased (p < 0.05) for the FULL (25.7 ± 9.6%) and PART groups (16.0 ± 6.7%) but not for the CON group (1.7 ± 5.5%). Also, FULL 1RM strength was significantly greater than the PART 1RM after the training period. Average elbow flexor MT significantly increased for both training groups (9.65 ± 4.4% for FULL and 7.83 ± 4.9 for PART). These data suggest that muscle strength and MT can be improved with both FULL and PART resistance training, but FULL may lead to greater strength gains.     

An examination of strength and concentric work ratios during variable range of motion training

Variable range of motion (ROM) training consists of partial ROM resistance training with the countermovement being performed at a different phase of the movement for each set. In this study, we assessed the effect of this method of training on peak force, load lifted, and concentric work performed. Six male subjects with resistance training backgrounds (age 20.2 +/- 1.3 years, height 179.4 +/- 4.6 cm, weight 89.6 +/- 9.9 kg, 6-repetition maximum [6RM] bench press 92.5 +/- 14.3 kg) participated in this study. Testing consisted of 6RM bench press strength tests during full (FULL), three quarter ((3/4)), one half ((1/2)), and one quarter ((1/4)) ROM from full elbow extension bench press performed on a Smith machine. The 6RM load, peak force (PF), and concentric work (W) performed during each ROM was examined using a one-way analysis of variance performed at an alpha level of p < 0.05. The 6RM load increased significantly as the ROM was decreased for all tests (FULL = 92.5 +/- 14.3 kg, (3/4) = 102.1 +/- 14.3 kg, (1/2) = 123.3 +/- 23.6 kg, (1/4) = 160.9 +/- 26.2 kg). PF during each test was significantly higher during the (1/4) (1924.8 +/- 557.9 N) and (1/2) (1859.4 +/- 317.1 N) ROM from full elbow extension bench press when compared with the (3/4) (1242.2 +/- 254.6 N) and FULL (1200.5 +/- 252.5 N) ROM exercise. Although higher force levels were evident, the restriction in barbell displacement resulted in a subsequent reduction in W as the lifting ROM was reduced. These results suggest that variable ROM resistance training results in increased force production as the ROM diminishes.     

Effect of short-term equal-volume resistance training with different workout frequency on muscle mass and strength in untrained men and women

Changes in muscle mass and strength will vary, depending on the volume and frequency of training. The purpose of this study was to determine the effect of short-term equal-volume resistance training with different workout frequency on lean tissue mass and muscle strength. Twenty-nine untrained volunteers (27-58 years; 23 women, 6 men) were assigned randomly to 1 of 2 groups: group 1 (n = 15; 12 women, 3 men) trained 2 times per week and performed 3 sets of 10 repetitions to fatigue for 9 exercises, group 2 (n = 14; 11 women, 3 men) trained 3 times per week and performed 2 sets of 10 repetitions to fatigue for 9 exercises. Prior to and following training, whole-body lean tissue mass (dual energy x-ray absorptiometry) and strength (1 repetition maximum squat and bench press) were measured. Both groups increased lean tissue mass (2.2%), squat strength (28%), and bench press strength (22-30%) with training (p < 0.05), with no other differences. These results suggest that the volume of resistance training may be more important than frequency in developing muscle mass and strength in men and women initiating a resistance training program.     

Role of concentric force in limiting improvement in muscular strength

We hypothesized that resistance training with combined eccentric and concentric actions, and concentric action only, should yield similar changes in muscular strength. Subjects in a free weight group trained three times a week for 12 wk with eccentric and concentric actions (FW, n = 16), a second group trained with concentric-only contractions using hydraulic resistance (HY; n = 12), and a control group did not train (n = 11). Training for FW and HY included five sets of supine bench press and upright squat at an intensity of 1-6 repetition maximum (RM) plus five supplementary exercises at 5-10 RM for a total of 20 sets per session for approximately 50 min. Testing at pre-, mid-, and posttraining included 1) 1 RM bench press and squat with and 2) without prestretch using free weights; 3)isokinetic peak force and power for bench press and squat at 5 degrees/s, and isotonic peak velocity and power for bench press with 20-kg load and squat with 70-kg load; 4) hydraulic peak bench press force and power, and peak knee extension torque and power at fast and slow speeds; and 5) surface anthropometry (fatfolds and girths to estimate upper arm and thigh volume and muscle area). Changes in overall fatness, muscularity, and muscle + bone cross-sectional area of the limbs did not differ between groups (P greater than 0.05). Improvements in free weight bench press and squat were similar (P greater than 0.05) in FW (approximately 24%) and HY (approximately 22%, P less than 0.05).(ABSTRACT TRUNCATED AT 250 WORDS)     

The influence of volume of exercise on early adaptations to strength training

The purpose of this investigation was to compare the effects of single-set strength training and 3-set strength training during the early phase of adaptation in 18 untrained male subjects (age, 20-30 years). After initial testing, subjects were randomly assigned to either the 3L-1U group (n = 8), which trained 3 sets in leg exercises and 1 set in upper-body exercises, or the 1L-3U group (n = 10), which trained 1 set in leg exercises and 3 sets in upper-body exercises. Testing was conducted at the beginning and at the end of the study and consisted of 2 maximal isometric tests (knee extension and bench press) and 6 maximal dynamic tests (1 repetition maximum [1RM] tests). Subjects trained 3 days per week for 6 weeks. After warm-up, subjects performed 3 leg exercises and 4 upper-body exercises. In both groups, each set consisted of 7 repetitions (reps) with the load supposed to induce muscular failure after the seventh rep (7RM load). After 6 weeks of training, 1RM performance in all training exercises was significantly increased (10-26%, p < 0.01) in both groups. The relative increase in 1RM load in the 3 leg exercises was significantly greater in the 3L-1U group than in the 1L-3U group (21% vs. 14%, p = 0.01). However, the relative increase in 1RM load in the 3 upper-body exercises was similar in the 3L-1U group (16%) and the 1L-3U group (14%). These results show a superior adaptation to 3-set strength training, compared with 1-set strength training, in leg exercises but not in upper-body exercises during the early phase of adaptation.     

A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength

The purpose of this study was to compare linear periodization (LP) and daily undulating periodization (DUP) for strength gains. Twenty men (age = 21 +/- 2.3 years) were randomly assigned to LP (n = 10) or DUP (n = 10) groups. One repetition maximum (1RM) was recorded for bench press and leg press as a pre-, mid-, and posttest. Training involved 3 sets (bench press and leg press), 3 days per week. The LP group performed sets of 8 RM during weeks 1-4, 6 RM during weeks 4-8, and 4 RM during weeks 9-12. The DUP group altered training on a daily basis (Monday, 8 RM; Wednesday, 6 RM; Friday, 4 RM). Analysis of variance with repeated measures revealed statistically significant differences favoring the DUP group between T1 to T2 and T1 to T3. Making program alterations on a daily basis was more effective in eliciting strength gains than doing so every 4 weeks.     

Effect of direct supervision of a strength coach on measures of muscular strength and power in young rugby league players

The purpose of the present study was to examine the influence of direct supervision on muscular strength, power, and running speed during 12 weeks of resistance training in young rugby league players. Two matched groups of young (16.7 +/- 1.1 years [mean +/- SD]), talented rugby league players completed the same periodized resistance-training program in either a supervised (SUP) (N = 21) or an unsupervised (UNSUP) (N = 21) environment. Measures of 3 repetition maximum (3RM) bench press, 3RM squat, maximal chin-ups, vertical jump, 10- and 20-m sprints, and body mass were completed pretest (week 0), midtest (week 6), and posttest (week 12) training program. Results show that 12 weeks of periodized resistance training resulted in an increased body mass, 3RM bench press, 3RM squat, maximum number of chin-ups, vertical jump height, and 10- and 20-m sprint performance in both groups (p < 0.05). The SUP group completed significantly more training sessions, which were significantly correlated to strength increases for 3RM bench press and squat (p < 0.05). Furthermore, the SUP group significantly increased 3RM squat strength (at 6 and 12 weeks) and 3RM bench press strength (12 weeks) when compared to the UNSUP group (p < 0.05). Finally, the percent increase in the 3RM bench press, 3RM squat, and chin-up(max) was also significantly greater in the SUP group than in the UNSUP group (p < 0.05). These findings show that the direct supervision of resistance training in young athletes results in greater training adherence and increased strength gains than does unsupervised training.     

Training leading to repetition failure enhances bench press strength gains in elite junior athletes

The purpose of this study was to investigate the importance of training leading to repetition failure in the performance of 2 different tests: 6 repetition maximum (6RM) bench press strength and 40-kg bench throw power in elite junior athletes. Subjects were 26 elite junior male basketball players (n = 12; age = 18.6 +/- 0.3 years; height = 202.0 +/- 11.6 cm; mass = 97.0 +/- 12.9 kg; mean +/- SD) and soccer players (n = 14; age = 17.4 +/- 0.5 years; height = 179.0 +/- 7.0 cm; mass = 75.0 +/- 7.1 kg) with a history of greater than 6 months' strength training. Subjects were initially tested twice for 6RM bench press mass and 40-kg Smith machine bench throw power output (in watts) to establish retest reliability. Subjects then undertook bench press training with 3 sessions per week for 6 weeks, using equal volume programs (24 repetitions x 80-105% 6RM in 13 minutes 20 seconds). Subjects were assigned to one of two experimental groups designed either to elicit repetition failure with 4 sets of 6 repetitions every 260 seconds (RF(4 x 6)) or allow all repetitions to be completed with 8 sets of 3 repetitions every 113 seconds (NF(8 x 3)). The RF(4 x 6) treatment elicited substantial increases in strength (7.3 +/- 2.4 kg, +9.5%, p < 0.001) and power (40.8 +/- 24.1 W, +10.6%, p < 0.001), while the NF(8 x 3) group elicited 3.6 +/- 3.0 kg (+5.0%, p < 0.005) and 25 +/- 19.0 W increases (+6.8%, p < 0.001). The improvements in the RF(4 x 6) group were greater than those in the repetition rest group for both strength (p < 0.005) and power (p < 0.05). Bench press training that leads to repetition failure induces greater strength gains than nonfailure training in the bench press exercise for elite junior team sport athletes.     

Effect of torso rotational strength on angular hip, angular shoulder, and linear bat velocities of high school baseball players

This investigation examined the effect of torso rotational strength on angular hip (AHV), angular shoulder (ASV), linear bat-end (BEV), and hand velocities (HV) and 3 repetition maximum (RM) torso rotational and sequential hip-torso-arm rotational strength (medicine ball hitter's throw) in high school baseball players (age 15.4 +/- 1.2 y). Participants were randomly assigned to 1 of 2 training groups. Group 1 (n = 24) and group 2 (n = 25) both performed a stepwise periodized resistance exercise program and took 100 swings a day, 3 days a week, for 12 weeks with their normal game bat. Group 2 performed additional rotational and full-body medicine ball exercises 3 days a week for 12 weeks. A 3RM parallel squat and bench press were measured at 0 and after 4, 8, and 12 weeks. Participants were pre- and posttested for 3RM dominant and nondominant torso rotational strength and medicine ball hitter's throw. Angular hip velocities, ASV, BEV, and HV were recorded pre- and posttraining by a motion capture system that identified and digitally processed reflective markers attached to each participant's bat and body. Groups 1 and 2 increased (p < or = 0.05) BEV (3.6 and 6.4%), HV (2.6 and 3.6%), 3RM dominant (10.5 and 17.1%) and nondominant (10.2 and 18.3%) torso rotational strength, and medicine ball hitter's throw (3.0 and 10.6%) after 12 weeks. Group 2 increased AHV (6.8%) and ASV (8.8%). Group 2 showed greater improvements in BEV, AHV, ASV, 3RM dominant and nondominant torso rotational strength, and medicine ball hitter's throw than group 1. Groups 1 and 2 increased predicted 1RM parallel squat (29.7 and 26.7%) and bench press (17.2 and 16.7%) strength after 12 weeks. These data indicate that performing additional rotational medicine ball exercises 2 days a week for 12 weeks statistically improves baseball performance variables.     

Physical performance and cardiovascular responses to an acute bout of heavy resistance circuit training versus traditional strength training

Circuit training effectively reduces the time devoted to strength training while allowing an adequate training volume to be achieved. Nonetheless, circuit training has traditionally been performed using relatively low loads for a relatively high number of repetitions, which is not conducive to maximal muscle size and strength gain. This investigation compared physical performance parameters and cardiovascular load during heavy-resistance circuit (HRC) training to the responses during a traditional, passive rest strength training set (TS). Ten healthy subjects (age, 26 +/- 1.6 years; weight, 80.2 +/- 8.78 kg) with strength training experience volunteered for the study. Testing was performed once weekly for 3 weeks. On day 1, subjects were familiarized with the test and training exercises. On the subsequent 2 test days, subjects performed 1 of 2 strength training programs: HRC (5 sets x (bench press + leg extensions + ankle extensions); 35-second interset rest; 6 repetition maximum [6RM] loads) or TS (5 sets x bench press; 3-minute interset rest, 6RM loads). The data confirm that the maximum and average bar velocity and power and the number of repetitions performed of the bench press in the 2 conditions was the same; however, the average heart rate was significantly greater in the HRC compared to the TS condition (HRC = 129 +/- 15.6 beats x min(-1), approximately 71% maximum heart rate (HRmax), TS = 113 +/- 13.1 beats x min(-1), approximately 62% HRmax; P < 0.05). Thus, HRC sets are quantitatively similar to traditional strength training sets, but the cardiovascular load is substantially greater. HRC may be an effective training strategy for the promotion of both strength and cardiovascular adaptations.     

A comparison of periodization models during nine weeks with equated volume and intensity for strength

The purpose of the present investigation was to determine if significant differences exist among 3 different periodization programs in eliciting changes in strength. Twenty-eight recreationally trained college-aged volunteers (mean +/- SD; 22.29 +/- 3.98) of both genders were tested for bench press, leg press, body fat percentage, chest circumference, and thigh circumference during initial testing. After initial testing, subjects were randomly assigned to 1 of 3 training groups: (a) linear periodization (n = 9), (b) daily undulating periodization (n = 10), or (c) weekly undulating periodization (n = 9). The training regimen for each group consisted of a 9-week, 3-day-per-week program. Training loads were assigned as heavy (90%, 4 repetition maximum [4RM]), medium (85%, 6RM), or light (80%, 8RM) for bench press and leg press exercises. Subjects were familiarized with the CR-10 rated perceived exertion scale and instructed to achieve an 8 or 9 on the final repetition of each set for all other exercises. Subjects were then retested after 4 weeks of training. Training loads were then adjusted according to the new 1RM. Subjects were then retested after 5 more weeks of exercise. For all subjects, significant (p < 0.05) increases in bench press and leg press strength were demonstrated at all time points (T1-T3). No significant differences (p > 0.05) were observed between groups for bench press, leg press, body fat percentage, chest circumference, or thigh circumference at all time points. These results indicate that no separation based on periodization model is seen in early-phase training.     

1-Set vs. 3-set resistance training: a crossover study

This crossover study was conducted to investigate the effects of a 1-set and 3-set strength training program. The subjects were untrained men and women who were randomly signed into 1 of 3 groups: 10 subjects trained during the first 9 weeks (training period 1) with 1 set and 8-12 repetitions per set. After the break (9 weeks), they trained with 3 sets and 8-12 repetitions in training period 2. Twelve subjects started with the 3-set program and continued with the 1-set regime after the break. The control group (n = 7) did not train. The subjects were tested on 1 repetition maximum (1RM) for the biceps curl, leg press (unilateral: left and right), and bench press. Analysis of the data was done in a sampled manner for each strength training program (1-set and 3-set). The 1-set (n = 22) and 3-set (n = 22) programs led to significantly (p < 0.05) improved 1RM performances in every exercise. The relative improvements (%) for the 1RM were significantly higher during the 3-set program for the biceps curl and the bench press compared with the 1-set program. The control group exhibited no changes in any of the tested parameters over the course of this study. The design of this study allowed insight into the effects of different strength training volume without any genetical variations. The same subjects improved their 1RM during the 3-set program by 2.3 kg (biceps curl; corresponding effect size = 0.24), 8.9 kg (leg press right; 0.30), 10.9 kg (leg press left; 0.28), and 2.5 kg (bench press; 0.09) more than during the 1-set program. Depending on the goals of each trainee, these differences between the effects of different strength training volumes indicate that it may be worth spending more time on working out with a 3-set strength training regime.     

Spectral EMG changes in vastus medialis muscle following short range of motion isokinetic training.

This study was aimed at exploring the carryover effect of short range of motion (RoM) isokinetic conditioning on vastus medialis (VM) motor unit recruitment (MUR) across the full RoM. Fifty-five women were randomly assigned to one of four groups: G1 (n = 14) and G2 (n = 14) trained concentrically at 30 and 90 degrees /s, respectively whereas G3 (n = 13) and G4 (n = 14) trained similarly but using the eccentric mode. All 4 groups trained within 30-60 degrees of knee flexion. The training protocol consisted of 4 sets of 10 maximal repetitions, 3 times a week for 6 weeks. sEMG was recorded from the VM for analysis of mean frequency of the EMG power spectrum prior to the training period and 2 days after its termination. The EMG assessments took place during dynamic contractions within 3 angular RoM's: 85-60 degrees (R1), 60-30 degrees (R2) and 30-5 degrees (R3). In addition MUR was evaluated during isometric contractions at 10 degrees , 45 degrees and 80 degrees . Significant increases were observed in the MUR at R1, R2, and R3 during dynamic contractions as well as in all 3 angles during isometric contractions. These findings applied equally regardless of the mode of contraction and motion speed during training. The fact that MUR increased significantly within untrained RoM's may point out to the potential benefits of short RoM conditioning, particularly in those cases where, during specific phases of rehabilitation, a wider RoM may be contraindicative.     

Effect of wrist and forearm training on linear bat-end, center of percussion, and hand velocities and on time to ball contact of high school baseball players

This study examined the effects of 12 weeks of wrist and forearm training on linear bat-end velocity (BV), center of percussion velocity (CV), hand velocity (HV), and time to ball contact of high school baseball players. Forty-three baseball players were randomly assigned by a stratified sampling technique to 1 of 2 training groups. Group 1 (n = 23) and group 2 (n = 20) performed the same full-body resistance exercises while training 3 days a week for 12 weeks according to a stepwise periodized model. Group 2 also performed wrist and forearm exercises 3 days a week for 12 weeks. Wrist and forearm strength were measured pre- and posttraining. Linear BV, CV, HV, and time to ball contact were recorded pre- and posttraining by a motion-capture system. A 3 repetition maximum (RM) parallel squat and bench press were measured at baseline and after 4, 8, and 12 weeks of training. Both groups showed statistically significant increases (p < or = 0.01) in linear BV, CV, and HV (m.s(-1) +/- SD) after 12 weeks of training; however, there were no differences between the 2 groups. Both groups statistically increased wrist and forearm strength (p < or = 0.05). Group 2 had statistically greater increases (p < or = 0.05) in 10 of 12 wrist and forearm strength measures than did group 1. Both groups made statistically significant increases in predicted 1RM parallel squat and bench press after 4, 8, and 12 weeks of training; however, there were no differences between groups. These data indicate that a 12-week stepwise periodized training program can significantly increase wrist and forearm strength, linear BV, CV, and HV among high school baseball players. However, increased wrist and forearm strength did not contribute to further increases in linear BV, CV, or HV.     

Increased number of forced repetitions does not enhance strength development with resistance training

Some research suggests that strength improvements are greater when resistance training continues to the point at which the individual cannot perform additional repetitions (i.e., repetition failure). Performing additional forced repetitions after the point of repetition failure and thus further increasing the set volume is a common resistance training practice. However, whether short-term use of this practice increases the magnitude of strength development with resistance training is unknown and was investigated here. Twelve basketball and 10 volleyball players trained 3 sessions per week for 6 weeks, completing either 4 x 6, 8 x 3, or 12 x 3 (sets x repetitions) of bench press per training session. Compared with the 8 x 3 group, the 4 x 6 protocol involved a longer work interval and the 12 x 3 protocol involved higher training volume, so each group was purposefully designed to elicit a different number of forced repetitions per training session. Subjects were tested on 3- and 6-repetition maximum (RM) bench press (81.5 +/- 9.8 and 75.9 +/- 9.0 kg, respectively, mean +/- SD), and 40-kg Smith Machine bench press throw power (589 +/- 100 W). The 4 x 6 and 12 x 3 groups had more forced repetitions per session (p < 0.01) than did the 8 x 3 group (4.1 +/- 2.6, 3.1 +/- 3.5, and 1.2 +/- 1.8 repetitions, respectively), whereas the 12 x 3 group performed approximately 40% greater work and had 30% greater concentric time. As expected, all groups improved 3RM (4.5 kg, 95% confidence limits, 3.1- 6.0), 6RM (4.7 kg, 3.1-6.3), bench press throw peak power (57 W, 22-92), and mean power (23 W, 4-42) (all p < or = 0.02). There were no significant differences in strength or power gains between groups. In conclusion, when repetition failure was reached, neither additional forced repetitions nor additional set volume further improved the magnitude of strength gains. This finding questions the efficacy of adding additional volume by use of forced repetitions in young athletes with moderate strength training experience.     

Specificity of machine, barbell, and water-filled log bench press resistance training on measures of strength

The purpose of this study was to compare the effects of 10 weeks of resistance training with an isotonic bench press machine and 2 types of free-weight bench press exercises on several measures bench press strength. Specificity was investigated by comparing the ability to transfer strength gained from a type of training that differed from the mode of testing. Forty-nine men participated in the study. The subjects completed a pretest on the machine (MB), barbell (BB), isokinetic (IB), and log (LB) bench press to determine baseline strength and completed 10 weeks of training on the MB, BB, or LB. The 3 groups were tested to see whether differential training effects occurred from pre- to posttest scores on the BB, MB, LB, and peak force on the IB. By multivariate analysis, the trial-by-group interaction was not statistically significant. The multivariate and subsequent univariate analyses of variance tests indicated statistically significant effects from pre- to posttest for peak force on the IB test and the BB, MB, and LB. Correlations among the strength tests were high (0.92 > or = r < or = 0.97) and moderate between the strength tests and IB peak force (0.62 > or = r < pr = 0.83). Mean 3 repetition maximum MB strength was 8% higher than BB strength, which was 3% higher than LB strength, indicating differences in the amount of stabilization required to control the resistance. The findings of this study showed that all 3 training groups significantly improved in strength during short-term training on the MB, BB, and LB. These data lend evidence that improved strength after training on the MB, BB, and LB equally transfers to strength gains on any of the 4 modes of testing. These results should be considered when including similar exercises varying in stability into the training program to improve strength.     

The effect of rest interval length on bench press performance with heavy vs. light loads

The purpose of the current study was to compare the effect of 3 different rest intervals on multiple sets of the bench press exercise performed with heavy vs. light loads. Sixteen resistance-trained men performed 2 testing sessions each week for 3 weeks. During the first testing session each week, 5 consecutive sets of the bench press were performed with 80% of 1 repetition maximum (1RM) and with a 1-, 2-, or 3-minute rest interval between sets. During the second testing session each week the same procedures were repeated with 50% of 1RM. The total repetitions completed and the sustainability of repetitions were compared between rest conditions and between loads. For each load, resting 3 minutes between sets resulted in significantly greater total repetitions vs. resting 2 minutes (p = 0.000) or 1 minute (p = 0.000) between sets. However, the sustainability of repetitions was not significantly different between loads (p = 0.849). These results can be applied to weekly bench press workouts that undulate between heavy (i.e., 80% 1RM) and light (i.e., 50% 1RM) intensities. When the training goal is maximal strength development, 3 minutes of rest should be taken between sets to avoid significant declines in repetitions. The ability to sustain repetitions while keeping the intensity constant may result in a higher training volume and consequently greater gains in muscular strength.     

Changes in strength over a 2-year period in professional rugby union players

The purpose of this study was to assess the magnitude of upper and lower body strength changes in highly trained professional rugby union players after 2 years of training. An additional purpose was to examine if the changes in strength were influenced by the starting strength level, lean mass index (LMI), or chronological age. This longitudinal investigation tracked maximal strength and body composition over 3 consecutive years in 20 professional rugby union athletes. Maximal strength in the bench press and back squat and body composition was assessed during preseason resistance training sessions each year. The athletes completed a very rigorous training program throughout the duration of this study consisting of numerous resistance, conditioning and skills training sessions every week. The primary findings of this study were as follows: (a) Maximal upper and lower body strength was increased by 6.5-11.5% after 2 years of training (p = 0.000-0.002 for bench press; p = 0.277-0.165 for squat); (b) magnitude of the improvement was negatively associated with initial strength level (r = -0.569 to -0.712, p ≤ 0.05); (c) magnitude of improvement in lower body maximal strength was positively related to the change in LMI (an indicator of hypertrophy; r = 0.692-0.880, p ≤ 0.05); and (d) magnitude of improvement was not associated with the age of professional rugby union athletes (r = -0.068 to -0.345). It appears particularly important for training programs to be designed for continued muscle hypertrophy in highly trained athletes. Even in professional rugby union athletes, this must be achieved in the face of high volumes of aerobic and skills training if strength is to be increased.