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The aim of this study was to compare two different maximal intensity exercise modality training protocols of similar durations on muscle strength, cardiorespiratory fitness, and lower limb composition in recreationally trained men. Twenty-five trained men (28.9 ± 5.6 years) were randomly divided into Cycle ergometer (4 sets of 30 seconds sprints) and Leg press (4 sets of 10-12 repetitions to momentary failure). Both groups trained three times a week for 5 weeks. Before and after the training period, the participants performed a 10-repetition maximum (10RM) test for knee extension, an incremental exercise test on a treadmill for time to exhaustion (TTE) and peak oxygen consumption (V˙O2peak) and underwent dual energy X-ray absorptiometry to assess lower limb composition. Knee extension 10RM and TTE increased in both groups with no statistically significant between group (p = 0.614 and p = 0.210). Only cycle ergometer group increased V˙O2peak (p = 0,012). For all lower limb composition outcomes, changes were minimal. The results suggest that 5 weeks of effort and duration matched exercise protocols using cycle ergometer training or leg press may produce similar strength adaptations.

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ABSTRACT: Santos, WDNd, Vieira, CA, Bottaro, M, Nunes, VA, Ramirez-Campillo, R, Steele, J, Fisher, JP, and Gentil, P. Resistance training performed to failure or not to failure results in similar total volume, but with different fatigue and discomfort levels. J Strength Cond Res 35(5): 1372-1379, 2021-The purpose of this study was to compare the acute response to 4 sets of high velocity parallel squats performed to momentary failure (MF) or not to momentary failure (NF). Twelve women (24.93 ± 5.04 years) performed MF and NF protocols, in a randomized order with 2-3 interday rest. The protocol involved 4 sets of parallel squats executed at high velocity at 10RM load, with 2 minutes of rest interval between sets. During the NF protocol, the sets were interrupted when the subject lost more than 20% of mean propulsive velocity. The analysis involved the number of repetitions performed per set, total number of repetitions, movement velocity loss, power output loss, rating of perceived exertion (RPE), rating of perceived discomfort (RPD), and session rating of perceived exertion (sRPE). Compared with NF, MF resulted in a higher number of repetitions in the first set (11.58 ± 1.83 vs. 7.58 ± 1.72, p < 0.05), but a lower in the last set (3.58 ± 1.08 vs. 5.41 ± 1.08, p < 0.05). Total number of repetitions was similar between the protocols (MF 26.25 ± 3.47 vs. NF 24.5 ± 3.65, p > 0.05). In both protocols, there were significant decreases in maximum and mean movement velocity loss and power output loss, but higher decreases were observed in MF than NF (p < 0.05). Values for RPE, sRPE, and RPD were higher during MF than NF (p < 0.05). Controlling the movement velocity in NF protocol enabled performance of a similar total volume of repetitions with lower movement velocity and power output losses, RPE, sRPE, and RPD than during an MF protocol.

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Barbalho, M, Gentil, P, Raiol, R, Fisher, J, Steele, J, and Coswig, V. Influence of adding single-joint exercise to a multijoint resistance training program in untrained young women. J Strength Cond Res 34(8): 2214-2219, 2020-The aim of the present study was to investigate the effects of adding single-joint (SJ) exercises to a multijoint (MJ) resistance training (RT) program on muscle strength and anthropometric measures of young women. Twenty untrained women were divided into a group that performed only MJ exercises or a group that performed both SJ and MJ exercises (MJ + SJ). Before and after 8 weeks of training, the participants were tested for 10 repetition maximum (10RM). Flexed arm circumference and triceps and biceps skinfold thickness were also measured. Both groups significantly decreased biceps (-3.60% for MJ and -3.55% for MJ + SJ) and triceps skinfold (-3.05% for MJ and -2.98% for MJ + SJ), with no significant difference between them. Flexed arm circumference significantly increased in both groups; however, increases in MJ + SJ (4.39%) were significantly greater than MJ (3.50%). Increases in 10RM load in elbow extension (28.2% for MJ and 28.0% for MJ + SJ), elbow flexion (29.8% for MJ and 28.7% for MJ + SJ), and knee extension (26.92% for MJ and 23.86% for MJ + SJ) were all significant and not different between groups. The results showed that adding SJ exercises to an MJ RT program resulted in no additional benefits in muscle performance, whilst differences in flexed arm circumference were small, but significant, in untrained women.

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The purpose of the present study was to compare the changes in anthropometric measures and muscle performance in users and non-users of androgenic anabolic steroids (AAS) performing resistance training (RT) programmes involving only multiple joint (MJ) exercises or a combination of MJ and single joint (SJ) exercises. Thirty recreational bodybuilders were divided into 4 groups: non-AAS users performing only MJ exercises (MJ), non-AAS users performing MJ + SJ (MJ + SJ), AAS users performing only MJ exercises (AAS - MJ) and AAS users performing MJ + SJ exercises (AAS - MJ + SJ). Before and after 8 weeks of training, the participants were tested for 10 repetition maximum (10RM) in different RT exercises. Flexed arm circumference (FAC), biceps and triceps skinfolds were measured. No interactions were found between time and the performance of SJ exercise in any variable (p > .05). However, there was a significant interaction between AAS use and time (p < .001), such that AAS users showed greater 10RM gains in all exercises, skinfold decreases and increases in FAC than non-users. In conclusion, our study shows that the addition of SJ exercises to MJ exercises brings no additional benefit in terms of muscle performance and anthropometric changes in trained men, either if they were using AAS or not. These results suggest that trained men can save time not including SJ in their routines and still achieve optimal results. Moreover, our results show that AAS use is associated with greater increases in muscle strength and FAC and greater reductions in biceps and triceps skinfold thickness.

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PURPOSE: To compare the effects of different resistance training volumes on muscle performance and hypertrophy in trained men. METHODS: 37 volunteers performed resistance training for 24 weeks, divided into groups that performed five (G5), 10 (G10), 15 (G15) and 20 (G20) sets per muscle group per week. Ten repetition maximum (10RM) tests were performed for the bench press, lat pull down, 45º leg press, and stiff legged deadlift. Muscle thickness (MT) was measured using ultrasound at biceps brachii, triceps brachii, pectoralis major, quadriceps femoris and gluteus maximus. All measurements were performed at the beginning (pre) and after 12 (mid) and 24 weeks (post). RESULTS: All groups showed significant increases in all 10RM tests and MT measures after 12 and 24 weeks when compared to pre (p <0.05). There were no significant differences in any 10RM test or changes between G5 and G10 after 12 and 24 weeks. G5 and G10 showed significantly greater increases for 10RM than G15 and G20 for most exercises at 12 and 24 weeks. There were no group by time interaction for any MT measure. CONCLUSIONS: The results bring evidence of an inverted "U shaped" curve for the dose response curve for muscle strength. Whilst the same trend was noted for muscle hypertrophy, the results did not reach significance. Five to 10 sets per week might be sufficient for bringing about optimal gains in muscle size and strength in trained men over a 24-week period.

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BACKGROUND: The present study aimed to compare changes in muscle size when measured by ultrasound (US) muscle thickness (MT) and arm circumference (AC) using data from young men. METHODS: The investigation involved data from three previous studies involving a total of 67 young men who performed resistance training (RT) for 10-12 weeks. Before and after the training period, elbow flexor MT was evaluated by US and AC was measured. We conducted two-stage individual patient data random-effects meta-analyses using both Frequentist and Bayesian hypothesis testing. One-sample analyses examined the absence or presence of a change in both MT and AC, and paired analyses examined whether these differed from one another or equivalent. RESULTS: One-sample analysis supported that both AC (+4.9%; tp=0.0002; BF10=6,255,759,515) and MT (+3.9%; P<0.0001; BF10=7,958,241,773) suggested that change in muscle size had occurred. Frequentist paired comparisons suggested that the estimates of change between both AC and MT measures did not significantly differ (P=0.1092), but were not statistically equivalent. Bayesian paired comparisons, however, suggested that MT estimates where greater in magnitude than AC estimates for change in muscle size (BF10=16.39174). CONCLUSION: Both MT and AC are able to detect RT-induced changes in muscle size of the upper arm, but that the magnitude of changes may differ. Thus, care should be taken when comparing or combining estimates using either approach. RELEVANCE FOR PATIENTS: The use of AC might be considered as a practical and low-cost alternative to detect changes in muscle size.

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The purpose of this study was to compare the effect of 24-, 36-, 48-, 72- and 96-hours between-test rest intervals on the reproducibility of the 10-RM smith machine back squat (BS), bench press (BP) and leg press at 45 degrees (LP45) exercises. Twelve resistance trained men (26.6 ± 4.5 yrs; 179.0 ± 5.5 cm; 92.2 ± 24.6 kg) performed five sets of identical 10-repetition maximum (10-RM) tests for the BS, BP, LP45 exercises, each set with a different interval between tests: 1) twenty-four hours (Post-24), 2) thirty-six hours (Post-36), 3) forty-eight hours (Post-48), 4) seventy-two (Post-72), and 5) ninety-six hours (Post-96). Significant differences in 10-RM from pretest to posttest were observed for BS in Post-24 (p < 0.001; Δ% = -12.62), Post-36 (p < 0.001; Δ% = -6.57), and Post-96 (p = 0.015; Δ% = 6.84). Similarly, significant differences in 10-RM from pretest to posttest were observed for BP in Post-24 (p < 0.001; Δ% = -9.22), Post-36 (p = 0.032; Δ% = -3.04), and Post-96 (p < 0.001; Δ% = 5.37). Finally, significant differences in 10-RM from pretest to posttest were observed for LP45 in Post-24 (p < 0.001; Δ% = -16.55), Post-36 (p = 0.032; Δ% = -5.09), and Post-96 (p < 0.001; Δ% = 5.54). The reproducibility of 10-RM was examined using intraclass correlation coefficients; BS: 0.944, 0.977, 0.988, 0.986, and 0.954 for Post-24, Post-36, Post-48, Post-72, and Post-96, respectively; BP: 0.894, 0.966, 0.966, 0.960, and 0.976; and LP45: 0.832, 0.957, 0.984, 0.974, and 0.977 5. Based on the findings, the optimal between test rest interval duration for 10-RM testing, to provide the best reproducibility, in resistance trained men appears to be 48 to 72 hours for the BS, BP, and LP45 exercises.

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Monteiro, ER, Costa, PB, Corrêa Neto, VG, Hoogenboom, BJ, Steele, J, and da Silva Novaes, J. Posterior thigh foam rolling increases knee extension fatigue and passive shoulder range-of-motion. J Strength Cond Res 33(4): 987-994, 2019-The purpose of this study was to analyze the acute effects of different foam rolling (FR) volumes on knee extensors fatigue and shoulder passive range-of-motion (PROM). Twelve recreationally active women were recruited for participation in 2 experiments separated by 3 weeks, and the same subjects performed all procedures in each experiment. In experiment 1, subjects performed 3 sets of knee extensions using a predetermined 10 repetition maximum load to momentary concentric failure: control condition (CG) with passive rest and 2 FR conditions for the hamstrings using 2 volumes (60 and 120 seconds; FR60 and FR120, respectively). Experiment 2 consisted of 2 shoulder flexion and extension baseline PROM tests. Following baseline measures, subjects performed a single 60-second bout of FR on the hamstrings. Outcome PROM measures were measured through manual goniometry immediately (post-0), 10 minutes (post-10), 20 minutes (post-20), 30 minutes (post-30), 24 hours (post-24), and 48 hours (post-48) after the intervention to assess the effects on PROM over an extended period. Fatigue index indicated significantly greater fatigue resistance for CG when compared with FR60 (p = 0.035; [INCREMENT]% = 6.49) and FR120 (p = 0.002; [INCREMENT]% = 9.27), and there were no significant differences between FR60 and FR120 (p = 0.513; [INCREMENT]% = 2.78). Shoulder flexion PROM increased in post-0 as compared to baseline 1 (p = 0.002; d = 1.58), baseline 2 (p < 0.001; d = 1.92), and baseline higher measurement (p < 0.001; d = 1.59) and remained increased for post-10 as compared to baseline 2 (p = 0.017; d = 1.55). Shoulder extension PROM increased in post-0 as compared to baseline 1 (p < 0.001; d = 2.61), baseline 2 (p < 0.001; d = 2.83), and baseline higher measurement (p < 0.001; d = 2.59) and remained increased for post-10 as compared to baseline 1 (p < 0.001; d = 1.93), baseline 2 (p < 0.001; d = 2.16), and baseline higher measurement (p < 0.001; d = 1.91) and post-20 as compared to baseline 1 (p = 0.008; d = 1.58), baseline 2 (p = 0.001; d = 1.85), and baseline higher measurement (p = 0.011; d = 1.55). Foam rolling volumes equal to or greater than 60 seconds are detrimental to the ability to continually produce force in the lower extremity and should not be applied to the hamstrings muscle group between sets of knee extensions. PROM results indicate that FR applied to the hamstrings demonstrates an increase in both shoulder flexion and extension PROM. This work may have important clinical (rehabilitation) implications, as it demonstrates global effects of FR on functional outcomes.

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INTRODUCTION: The purpose of the present study was to compare the effects of different volumes of resistance training (RT) on muscle performance and hypertrophy in trained women. METHODS: The study included 40 volunteers that performed RT for 24 wk divided into groups that performed 5 (G5), 10 (G10), 15 (G15), and 20 (G20) sets per muscle group per session. Ten-repetition maximum (10RM) tests were performed for the bench press, lat pulldown, 45° leg press, and stiff-legged deadlift. Muscle thickness (MT) was measured using ultrasound at biceps brachii, triceps brachii, pectoralis major, quadriceps femoris, and gluteus maximus. RESULTS: All groups significantly increased all MT measures and 10RM tests after 24 wk of RT (P < 0.05). Between-group comparisons revealed no differences in any 10RM test between G5 and G10 (P > 0.05). G5 and G10 showed significantly greater 10RM increases than G15 for lat pulldown, leg press, and stiff-legged deadlift. 10RM changes for G20 were lower than all other groups for all exercises (P < 0.05). G5 and G10 showed significantly greater MT increases than G15 and G20 in all sites (P < 0.05). MT increased more in G15 than G20 in all sites (P < 0.05). G5 increases were higher than G10 for pectoralis major MT, whereas G10 showed higher increases in quadriceps MT than G5 (P < 0.05). CONCLUSIONS: Five to 10 sets per week might be sufficient for attaining gains in muscle size and strength in trained women during a 24-wk RT program. There appears no further benefit by performing higher exercise volumes. Because lack of time is a commonly cited barrier to exercise adoption, our data support RT programs that are less time consuming, which might increase participation and adherence.

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OBJECTIVES: To compare the effects of interval training and moderate-intensity continuous training (MOD) on body adiposity in humans, and to perform subgroup analyses that consider the type and duration of interval training in different groups. DESIGN: Systematic review and meta-analysis. DATA SOURCES: English-language, Spanish-language and Portuguese-language searches of the electronic databases PubMed and Scopus were conducted from inception to 11 December 2017. ELIGIBILITY CRITERIA FOR SELECTING STUDIES: Studies that met the following criteria were included: (1) original articles, (2) human trials, (3) minimum exercise training duration of 4 weeks, and (4) directly or indirectly compared interval training with MOD as the primary or secondary aim. RESULTS: Of the 786 studies found, 41 and 36 were included in the qualitative analysis and meta-analysis, respectively. Within-group analyses showed significant reductions in total body fat percentage (%) (interval training: -1.50 [95% CI -2.14 to -0.86, p<0.00001] and MOD: -1.44 [95% CI -2.00 to -0.89, p<0.00001]) and in total absolute fat mass (kg) (interval training: -1.58 [95% CI -2.74 to -0.43, p=0.007] and MOD: -1.13 [95% CI -2.18 to -0.08, p=0.04]), with no significant differences between interval training and MOD for total body fat percentage reduction (-0.23 [95% CI -1.43 to 0.97], p=0.705). However, there was a significant difference between the groups in total absolute fat mass (kg) reduction (-2.28 [95% CI -4.00 to -0.56], p=0.0094). Subgroup analyses comparing sprint interval training (SIT) with MOD protocols favour SIT for loss of total absolute fat mass (kg) (-3.22 [95% CI -5.71 to -0.73], p=0.01). Supervised training, walking/running/jogging, age (<30 years), study quality and intervention duration (<12 weeks) favourably influence the decreases in total absolute fat mass (kg) observed from interval training programmes; however, no significant effect was found on total body fat percentage (%). No effect of sex or body mass index was observed on total absolute fat mass (kg) or total body fat percentage (%). CONCLUSION: Interval training and MOD both reduce body fat percentage (%). Interval training provided 28.5% greater reductions in total absolute fat mass (kg) than MOD. TRIAL REGISTRATION NUMBER: CRD42018089427.

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BACKGROUND: The purpose of this study was to evaluate the influence of sex, exercise order, and rest interval on neuromuscular fatigue resistance for an alternated strength training sequence of bench press (BP) and leg press (LP) exercises. METHODS: Twelve women and 16 men, both recreationally trained, performed four sessions in a random order: 1) BP followed by LP with three-minutes rest (BP+LP with rest); 2) LP followed by BP with three-minutes rest (LP+BP with rest); 3) BP followed by LP without rest interval (BP+LP no rest), and 4) LP followed by BP without rest interval (LP+BP no rest). Participants performed four sets with 100% of 10RM load to concentric failure with the goal of completing the maximum number of repetitions in both exercises. The FI was analyzed from the first and last sets of each exercise bout. RESULTS: A main effect for sex showed that women exhibited 25.5% (P=0.001) and 24.5% (P=0.001) greater BP and LP fatigue than men respectively when performing 10RM. Men exhibited greater BP (P<0.0001; 34.1%) and LP (P<0.0001; 30.5%) fatigue resistance when a rest period was provided. Men did not show an exercise order effect for BP fatigue and exhibited greater (P=0.0003; 14.5%) LP fatigue resistance when BP was performed first. CONCLUSIONS: The present study demonstrated the greater fatigue resistance of men when performing 10RM BP and LP exercises. Since men tend to experience less fatigue with the second exercise in the exercise pairing, women's training programs should be adjusted to ensure they do not parallel men's resistance training programs.

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BACKGROUND: The present study's aim was to compare the changes in muscle performance and anthropometric measures in trained women performing RT programs composed only of MJ exercises or programmes that involve the addition of SJ exercises. METHODS: Seventeen trained women were randomised to MJ or MJ+SJ. Both groups performed the same MJ exercises following a nonlinear periodisation model for 8 weeks. The only difference was that the MJ+SJ group also performed SJ exercises. The participants were tested for 10 repetition maximum (10 RM), flexed arm circumference, and both biceps and triceps skinfold. RESULTS: Both groups significantly increased 10 RM load for the bench press (12.6% MJ and 9.2% MJ+SJ), triceps (15.6% MJ and 17.9% MJ+SJ), pull down (9.8% MJ and 8.3% MJ+SJ), biceps (14.0% MJ and 13.0% MJ+SJ), leg press (15.2% MJ and 12.8% MJ+SJ) and knee extension (10.2% MJ and 9.1% MJ+SJ). The decreases in triceps (-5.1% MJ and -5.3% MJ+SJ) and biceps (-6.5% MJ and -5.7% MJ+SJ) skinfolds were also significant as were the increases in arm circumference (1.47% MJ and 1.58% MJ+SJ). In all tests there was nothing significantly different between groups. CONCLUSIONS: The use of SJ exercises as a complement to a RT programme containing MJ exercises brings no additional benefit to trained women.

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BACKGROUND: Individuals with arterial hypertension often have an autonomic nervous system (ANS) imbalance with predominance of sympathetic ANS. This predominance can lead to injury of several organs affecting its functioning. There is evidence that performing high intensity resistance training (RT) with heavier loads and a lower number of repetitions results in lower cardiovascular stress when compared with lighter loads and a higher number of repetitions. However, the effects of different protocols of RT in autonomic modulation are not known. Therefore, the aim of the study was to analyze and compare the effects of different protocols of high intensity of effort RT on autonomic cardiac modulation of hypertensive women. METHODS: A randomized crossover design clinical trial was conducted with 15 postmenopausal hypertensive women who underwent a control session and two high intensity RT protocols involving 6 and 15 repetition maximum (RM). Heart rate variability (HRV), systolic blood pressure (SBP), diastolic blood pressure (DBP), heart rate (HR) and double product (DP) were collected pre, immediately post, 1 h post, and 24 h post each protocol. Repeated-measures ANOVA were used. RESULTS: SBP was higher for 6RM than control immediately after session (p < 0.05). There were no differences for DBP among protocols (p ≥ 0.05). HR was higher for 15RM than 6RM and control immediately after and 1 h after session (p ≤ 0.05). DP values for 15RM were significantly higher than 6RM and control immediately after the session and remained higher than control 1 h after session (p ≤ 0.05). The indices that compose HRV (rMSSD) were lower after 15RM than 6RM and control (p ≥ 0.05). The parameters of parasympathetic activity (HF) were decreased and sympathetic (LF) activity was increased for 15RM when compared to the 6RM and control session immediately after the exercise session (p ≤ 0.05). CONCLUSION: Performing high intensity RT with lower loads and a higher number of repetitions seems to promote acute increases in sympathetic ANS activity, which may be related to cardiovascular stress. On the other hand, heavier load and lower repetition RT did not significantly impact upon autonomic modulation when compared to a control session.

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BACKGROUND: The objective of the present study was to compare the effects of equal-volume resistance training (RT) performed with different training frequencies on muscle size and strength in trained young men. METHODS: Sixteen men with at least one year of RT experience were divided into two groups, G1 and G2, that trained each muscle group once and twice a week, respectively, for 10 weeks. Elbow flexor muscle thickness (MT) was measured using a B-Mode ultrasound and concentric peak torque of elbow extensors and flexors were assessed by an isokinetic dynamometer. RESULTS: ANOVA did not reveal group by time interactions for any variable, indicating no difference between groups for the changes in MT or PT of elbow flexors and extensors. Notwithstanding, MT of elbow flexors increased significantly (3.1%, P < 0.05) only in G1. PT of elbow flexors and extensors did not increase significantly for any group. DISCUSSION: The present study suggest that there were no differences in the results promoted by equal-volume resistance training performed once or twice a week on upper body muscle strength in trained men. Only the group performing one session per week significantly increased the MT of their elbow flexors. However, with either once or twice a week training, adaptations appear largely minimal in previously trained males.

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The purpose of the present study was to evaluate the changes in movement velocity during resistance training with different loads while the trainees attempted to move the load at a predetermined repetition duration. Twenty-one resistance-trained men (age: 25.7 ± 5 years; height: 177.0 ± 7.2 cm; mass: 85.4 ± 13.56 kg) volunteered to participate in the study. Participants performed 2 test sessions. The first to determine 1-repetition maximum (1RM) load, and the second to evaluate velocity loss during a set to failure performed at 75% and 50% of 1RM using a 2-s concentric and 2-s eccentric repetition duration, controlled by a mobile app metronome. When using 75% 1RM there was a significant loss of movement velocity between the antepenultimate and the penultimate repetition (5.33%, p < 0.05), as well as during the penultimate and the last (22.11%, p < 0.05). At 50% of 1RM the participants performed the set until momentary failure without significant velocity loss. Monitoring velocity loss during high-load resistance training through simple methods can be an important tool for standardize the intensity of effort employed during submaximal training. This can be useful in clinical conditions where maximum exertions are contraindicated or when specific logistics are lacking.

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BACKGROUND: Resistance training (RT) for upper body muscle hypertrophy (UBMH) typically entails high volumes of sets per muscle group per training session. The majority of RT regimens does not discriminate between upper and lower body muscle groups, while these groups may respond differently to RT set volumes in terms of maximum skeletal muscle mass gain. Recent studies have examined the effect of different set volumes on the extent of UBMH to formulate optimal RT regimens and to make RT programmes more time-efficient. OBJECTIVE: To analyse the effect of the number of RT sets on the extent of UBMH on the basis of recent literature. RESULTS AND CONCLUSION: The analysis suggests that, statistically, high set volumes (≥3) are not significantly better than low set volumes (<3) in regard to UBMH in untrained subjects. For trained subjects, the literature is lacking in well-designed studies comparing low and high training volumes, as well as analysing upper and lower body muscles separately. Therefore, it is not possible to conclude that high volume of sets offers better results than low volume of sets for UBMH, and vice versa.

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The present study compared changes in muscle performance and anthropometric measures in young men performing resistance training (RT) programs composed of only multi joint (MJ) exercises, or with the addition of single joint (SJ) exercises (MJ+SJ). Twenty untrained men were randomized to MJ or MJ+SJ groups for 8 weeks. Both groups performed the same MJ exercises. The difference was that the MJ+SJ group added SJ exercises for upper and lower limbs. Participants were tested for 10 repetitions maximum (10RM), flexed arm circumference, and biceps and triceps skinfolds. Both groups significantly increased 10RM load for the bench press (MJ 38.5%, MJ+SJ 40.1%), elbow extension (MJ 28.7%, MJ+SJ 31.9%), pull down (MJ 34.0% MJ+SJ 38.5%), elbow flexion (MJ 38.2%, MJ+SJ 45.3%), leg press (MJ 40.8%, MJ+SJ 46.8%) and knee extension (MJ 26.9%, MJ+SJ 32.9%), with no significant difference between them. The decreases in biceps (MJ -3.6%, MJ+SJ -3.9%) and triceps (MJ -3.4%, MJ+SJ -3.3%) skinfolds were significant for both groups, with no difference between them. However, the flexed arm circumference increased significantly more for MJ+SJ (5.2%), than for MJ (4.0%). The use of SJ exercises as a complement to a RT program containing MJ exercises brings no additional benefit to untrained men in terms of muscle performance and skinfold reduction, though it promoted higher increases in arm circumference.

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OBJECTIVES: To assess the prevalence of non-responders to different tests and to compare the effects of different resistance training (RT) volumes on muscle strength, anthropometric and functional performance of older women. METHODS: Three hundred seventy six women performed 12weeks of RT with either low or high volume (LV, 71.29±5.77years and HV 69.73±5.88years, respectively). Both groups performed the same exercises, and all parameters were held constant except for the number of sets performed per week. LV performed 8-12 for upper and 4-6 for lower body, while HV performed 16-20 and 8-10, respectively. Before and after the training period, the participants were tested for bench press and leg press 1RM, 30-s chair stand, 30-s arm curl, six-minute walk test, sit and reach, body weight and waist circumference. RESULTS: Both groups significantly improved in all strength and functional tests and reduced their body weight and waist circumference. ANOVA revealed higher gains in the leg press 1RM, 30-s arm curls and 6-min walk test for the HV group and higher increases in the results of the sit and reach test for the LV group. However, the differences were negligible and may be attributable to a type I error due to the large sample size. Non-responsiveness was not apparent in any subject, as a positive response on at least one outcome was present in every participant. CONCLUSIONS: Our results suggest that RT, even at low volume, improves waist circumference, muscle strength and physical function in the older population, with no evidence of non-responsiveness. Therefore, we should not be restrictive in prescribing this type of exercise to this population.

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