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To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial

We aimed to investigate the effects of resistance training (RT) combined with no-load isometric actions (iso-holds) during the inter-set recovery period versus RT that involves passive inter-set rest on muscular strength, muscular hypertrophy, and muscular endurance in resistance-trained men. Twenty...

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Autores principales: Schoenfeld, Brad J., Grgic, Jozo, Contreras, Bret, Delcastillo, Kenneth, Alto, Andrew, Haun, Cody, De Souza, Eduardo O., Vigotsky, Andrew D.
Formato: Online Artículo Texto
Lenguaje:English
Publicado: Frontiers Media S.A. 2020
Materias:
Acceso en línea:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6974452/
https://www.ncbi.nlm.nih.gov/pubmed/32009980
http://dx.doi.org/10.3389/fphys.2019.01571
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author Schoenfeld, Brad J.
Grgic, Jozo
Contreras, Bret
Delcastillo, Kenneth
Alto, Andrew
Haun, Cody
De Souza, Eduardo O.
Vigotsky, Andrew D.
author_facet Schoenfeld, Brad J.
Grgic, Jozo
Contreras, Bret
Delcastillo, Kenneth
Alto, Andrew
Haun, Cody
De Souza, Eduardo O.
Vigotsky, Andrew D.
author_sort Schoenfeld, Brad J.
collection PubMed
description We aimed to investigate the effects of resistance training (RT) combined with no-load isometric actions (iso-holds) during the inter-set recovery period versus RT that involves passive inter-set rest on muscular strength, muscular hypertrophy, and muscular endurance in resistance-trained men. Twenty-seven resistance-trained male volunteers were randomly assigned to either a traditional group (TRAD) that performed a hypertrophy-oriented RT routine with the rest intervals spent passively (n = 13) or to a group that supplemented traditional RT with iso-holds (ISO) for the working muscle group between each set (n = 14). Training for both routines consisted of three weekly sessions performed for 8 weeks. Three sets of 8–12 repetitions were performed per exercise. A 2-min rest interval was afforded between sets; the ISO group performed iso-holds for the first 30 s of each rest interval and then recovered for the final 90 s. Maximal strength was assessed using the one repetition maximum (1RM) tests in the leg press and bench press. Upper-body muscle endurance was assessed by performing the bench press to failure at 50% of 1RM. Muscle thickness (MT) of the elbow flexors, elbow extensors, mid-thigh, and lateral thigh was assessed using B-mode ultrasound. Results indicated a favorable effect of ISO on MT in the mid-thigh. Alternatively, there was a possible detrimental effect for ISO on leg press strength. No other notable differences were seen between conditions. In conclusion, the use of inter-set iso-holds may be a time-efficient strategy to enhance development of the quadriceps femoris; conversely, it may be detrimental to maximizing lower body strength.
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spelling pubmed-69744522020-01-31 To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial Schoenfeld, Brad J. Grgic, Jozo Contreras, Bret Delcastillo, Kenneth Alto, Andrew Haun, Cody De Souza, Eduardo O. Vigotsky, Andrew D. Front Physiol Physiology We aimed to investigate the effects of resistance training (RT) combined with no-load isometric actions (iso-holds) during the inter-set recovery period versus RT that involves passive inter-set rest on muscular strength, muscular hypertrophy, and muscular endurance in resistance-trained men. Twenty-seven resistance-trained male volunteers were randomly assigned to either a traditional group (TRAD) that performed a hypertrophy-oriented RT routine with the rest intervals spent passively (n = 13) or to a group that supplemented traditional RT with iso-holds (ISO) for the working muscle group between each set (n = 14). Training for both routines consisted of three weekly sessions performed for 8 weeks. Three sets of 8–12 repetitions were performed per exercise. A 2-min rest interval was afforded between sets; the ISO group performed iso-holds for the first 30 s of each rest interval and then recovered for the final 90 s. Maximal strength was assessed using the one repetition maximum (1RM) tests in the leg press and bench press. Upper-body muscle endurance was assessed by performing the bench press to failure at 50% of 1RM. Muscle thickness (MT) of the elbow flexors, elbow extensors, mid-thigh, and lateral thigh was assessed using B-mode ultrasound. Results indicated a favorable effect of ISO on MT in the mid-thigh. Alternatively, there was a possible detrimental effect for ISO on leg press strength. No other notable differences were seen between conditions. In conclusion, the use of inter-set iso-holds may be a time-efficient strategy to enhance development of the quadriceps femoris; conversely, it may be detrimental to maximizing lower body strength. Frontiers Media S.A. 2020-01-15 /pmc/articles/PMC6974452/ /pubmed/32009980 http://dx.doi.org/10.3389/fphys.2019.01571 Text en Copyright © 2020 Schoenfeld, Grgic, Contreras, Delcastillo, Alto, Haun, De Souza and Vigotsky. http://creativecommons.org/licenses/by/4.0/ This is an open-access article distributed under the terms of the Creative Commons Attribution License (CC BY). The use, distribution or reproduction in other forums is permitted, provided the original author(s) and the copyright owner(s) are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.
spellingShingle Physiology
Schoenfeld, Brad J.
Grgic, Jozo
Contreras, Bret
Delcastillo, Kenneth
Alto, Andrew
Haun, Cody
De Souza, Eduardo O.
Vigotsky, Andrew D.
To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial
title To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial
title_full To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial
title_fullStr To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial
title_full_unstemmed To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial
title_short To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial
title_sort to flex or rest: does adding no-load isometric actions to the inter-set rest period in resistance training enhance muscular adaptations? a randomized-controlled trial
topic Physiology
url https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6974452/
https://www.ncbi.nlm.nih.gov/pubmed/32009980
http://dx.doi.org/10.3389/fphys.2019.01571
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