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International Journal of Environmental... Dec 2019Effective hypertrophy-oriented resistance training (RT) should comprise a combination of mechanical tension and metabolic stress. Regarding training variables, the most...
BACKGROUND
Effective hypertrophy-oriented resistance training (RT) should comprise a combination of mechanical tension and metabolic stress. Regarding training variables, the most effective values are widely described in the literature. However, there is still a lack of consensus regarding the efficiency of advanced RT techniques and methods in comparison to traditional approaches.
METHODS
MEDLINE and SPORTDiscus databases were searched from 1996 to September 2019 for all studies investigating the effects of advanced RT techniques and methods on muscle hypertrophy and training variables. Thirty articles met the inclusion criteria and were consequently included for the quality assessment and data extraction.
RESULTS
Concerning the time-efficiency of training, the use of agonist-antagonist, upper-lower body supersets, drop and cluster sets, sarcoplasma stimulating training, employment of fast, but controlled duration of eccentric contractions (~2s), and high-load RT supplemented with low-load RT under blood flow restriction may provide an additional stimulus and an advantage to traditional training protocols. With regard to the higher degree of mechanical tension, the use of accentuated eccentric loading in RT should be considered. Implementation of drop sets, sarcoplasma stimulating training, low-load RT in conjunction with low-load RT under blood flow restriction could provide time-efficient solutions to increased metabolic stress.
CONCLUSIONS
Due to insufficient evidence, it is difficult to provide specific guidelines for volume, intensity of effort, and frequency of previously mentioned RT techniques and methods. However, well-trained athletes may integrate advanced RT techniques and methods into their routines as an additional stimulus to break through plateaus and to prevent training monotony.
Topics: Humans; Hypertrophy; Muscle Strength; Muscle, Skeletal; Resistance Training
PubMed: 31817252
DOI: 10.3390/ijerph16244897 -
Nutrients Feb 2018Whey protein (WP) is a widely consumed nutritional supplement, known to enhance strength and muscle mass during resistance training (RT) regimens. Muscle protein... (Meta-Analysis)
Meta-Analysis Review
Whey protein (WP) is a widely consumed nutritional supplement, known to enhance strength and muscle mass during resistance training (RT) regimens. Muscle protein anabolism is acutely elevated following RT, which is further enhanced by WP. As a result, there is reason to suggest that WP supplementation may be an effective nutritional strategy for restoring the acute loss of contractile function that occurs following strenuous RT. This systematic review and meta-analysis provides a synthesis of the literature to date, investigating the effect of WP supplementation on the recovery of contractile function in young, healthy adults. Eight studies, containing 13 randomised control trials (RCTs) were included in this review and meta-analysis, from which individual standardised effect sizes (ESs) were calculated, and a temporal overall ES was determined using a random-effects model. Whilst only half of the individual studies reported beneficial effects for WP, the high-quality evidence taken from the 13 RCTs was meta-analysed, yielding overall positive small to medium effects for WP from < 24 to 96 h (ES range = 0.4 to 0.7), for the temporal restoration of contractile function compared to the control treatment. Whilst the effects for WP were shown to be consistent over time, these results are limited to 13 RCTs, principally supporting the requirement for further comprehensive research in this area.
Topics: Dietary Supplements; Female; Humans; Male; Muscle Contraction; Muscle Fatigue; Muscle Strength; Muscle, Skeletal; Recovery of Function; Resistance Training; Time Factors; Whey Proteins
PubMed: 29462923
DOI: 10.3390/nu10020221 -
International Journal of Environmental... May 2021Due to drawbacks of the percentage-based approach, velocity-based training was proposed as a method to better and more accurately prescribe training loads to increase... (Review)
Review
Due to drawbacks of the percentage-based approach, velocity-based training was proposed as a method to better and more accurately prescribe training loads to increase general and specific performance. The purpose of this study was to perform a systematic review of the studies that show effects of velocity-based resistance training on strength and power performance in elite athletes. Electronic searches of computerized databases were performed according to a protocol that was agreed by all co-authors. Four databases-SportDiscus with Full Text and MEDLINE via EBSCO, SCOPUS, and Web of Science-were searched. Seven studies were found which researched the effects of velocity-based resistance training on athletes after a given training period. The analyzed studies suggest that applying velocity losses of 10-20% can help induce neuromuscular adaptations and reduce neuromuscular fatigue. Using velocity zones as part of a separate or combined (e.g., plyometric) training program can elicit adaptations in body composition and performance parameters. Moreover, velocity zones can be programmed using a periodized or non-periodized fixed velocity zones protocol. Lastly, obtaining instantaneous feedback during training is a more effective tool for increasing performance in sport-specific parameters, and should be used by sport practitioners to help keep athletes accountable for their performance.
Topics: Adaptation, Physiological; Athletes; Humans; Muscle Strength; Resistance Training
PubMed: 34069249
DOI: 10.3390/ijerph18105257 -
Magnesium Research Nov 2017Increasing evidence supports a role of magnesium (Mg) in skeletal muscle function. However, no systematic review or meta-analysis has summarized data on Mg... (Meta-Analysis)
Meta-Analysis Review
Increasing evidence supports a role of magnesium (Mg) in skeletal muscle function. However, no systematic review or meta-analysis has summarized data on Mg supplementation in relation to muscle fitness in humans. Thus, this study aimed to quantitatively assess the effect of Mg supplementation on muscle fitness. A meta-analysis and systematic review. Medline database and other sources were searched for randomized clinical trials through July 2017. Studies that reported results regarding at least one of the following outcomes: leg strength, knee extension strength, peak torque, muscle power, muscle work, jump, handgrip, bench press weights, resistant exercise, lean mass, muscle mass, muscle strength, walking speed, Repeated Chair Stands, and TGUG were included. Measurements of the association were pooled using a fixed-effects model and expressed as weighted mean differences (WMDs) with 95% confidence intervals (95% CIs). Fourteen randomized clinical trials targeting 3 different populations were identified: athletes or physically active individuals (215 participants; mean age: 24.9 years), untrained healthy individuals (95 participants; mean age: 40.2 years), and elderly or alcoholics (232 participants; mean age: 62.7 years). The beneficial effects of Mg supplementation appeared to be more pronounced in the elderly and alcoholics, but were not apparent in athletes and physically active individuals. The results of the meta-analysis suggested that no significant improvements in the supplementation group were observed regarding isokinetic peak torque extension [WMD = 0.87; 95% CI = (-1.43, 3.18)], muscle strength [WMD = 0.87; 95% CI = (-0.12, 1.86)] or muscle power [WMD = 3.28; 95% CI = (-14.94, 21.50)]. Evidence does not support a beneficial effect of Mg supplementation on muscle fitness in most athletes and physically active individuals who have a relatively high Mg status. But Mg supplementation may benefit individuals with Mg deficiency, such as the elderly and alcoholics.
Topics: Adult; Aged; Alcoholism; Athletes; Dietary Supplements; Exercise; Female; Humans; Magnesium; Male; Muscle Strength
PubMed: 29637897
DOI: 10.1684/mrh.2018.0430 -
International Journal of Environmental... Nov 2022Resistance training is considered to be an efficient treatment for age-related sarcopenia and can improve muscle strength and quality in patients. However, there are... (Meta-Analysis)
Meta-Analysis Review
Resistance training is considered to be an efficient treatment for age-related sarcopenia and can improve muscle strength and quality in patients. However, there are currently no recommendations on resistance training parameters to improve muscle strength and quality in elderly patients with sarcopenia. We conducted a systematic review and meta-analysis of randomized controlled trials (RCTs) and included 13 eligible RCTs. Resistance training significantly improved grip strength, gait speed, and skeletal muscle index in patients with age-related sarcopenia, and kettlebell was found to be the most effective modality. However, it is noteworthy that the elastic band is also a recommended form of resistance training considering that the kettlebell intervention was tested in only one study, while the elastic band was confirmed by multiple studies. Elastic band training (Hedges's g = 0.629, 95%CI = 0.090-1.168, < 0.05) (40-60 min per session, more than three times per week for at least 12 weeks) was the most efficient training method. Thus, resistance training can significantly improve muscle strength and muscle quality in elderly patients with sarcopenia. In addition, moderate-intensity resistance training using elastic bands may be the best training prescription for elderly patients with sarcopenia.
Topics: Humans; Aged; Resistance Training; Sarcopenia; Muscle Strength; Muscle, Skeletal; Hand Strength
PubMed: 36497565
DOI: 10.3390/ijerph192315491 -
British Journal of Sports Medicine Sep 2023To determine how distinct combinations of resistance training prescription (RTx) variables (load, sets and frequency) affect muscle strength and hypertrophy. (Meta-Analysis)
Meta-Analysis
OBJECTIVE
To determine how distinct combinations of resistance training prescription (RTx) variables (load, sets and frequency) affect muscle strength and hypertrophy.
DATA SOURCES
MEDLINE, Embase, Emcare, SPORTDiscus, CINAHL, and Web of Science were searched until February 2022.
ELIGIBILITY CRITERIA
Randomised trials that included healthy adults, compared at least 2 predefined conditions (non-exercise control (CTRL) and 12 RTx, differentiated by load, sets and/or weekly frequency), and reported muscle strength and/or hypertrophy were included.
ANALYSES
Systematic review and Bayesian network meta-analysis methodology was used to compare RTxs and CTRL. Surface under the cumulative ranking curve values were used to rank conditions. Confidence was assessed with threshold analysis.
RESULTS
The strength network included 178 studies (n=5097; women=45%). The hypertrophy network included 119 studies (n=3364; women=47%). All RTxs were superior to CTRL for muscle strength and hypertrophy. Higher-load (>80% of single repetition maximum) prescriptions maximised strength gains, and all prescriptions comparably promoted muscle hypertrophy. While the calculated effects of many prescriptions were similar, higher-load, multiset, thrice-weekly training (standardised mean difference (95% credible interval); 1.60 (1.38 to 1.82) vs CTRL) was the highest-ranked RTx for strength, and higher-load, multiset, twice-weekly training (0.66 (0.47 to 0.85) vs CTRL) was the highest-ranked RTx for hypertrophy. Threshold analysis demonstrated these results were extremely robust.
CONCLUSION
All RTx promoted strength and hypertrophy compared with no exercise. The highest-ranked prescriptions for strength involved higher loads, whereas the highest-ranked prescriptions for hypertrophy included multiple sets.
PROSPERO REGISTRATION NUMBER
CRD42021259663 and CRD42021258902.
Topics: Humans; Adult; Female; Resistance Training; Bayes Theorem; Network Meta-Analysis; Muscle, Skeletal; Muscle Strength; Hypertrophy; Prescriptions
PubMed: 37414459
DOI: 10.1136/bjsports-2023-106807 -
International Journal of Environmental... Oct 2022This study aimed to analyze the effects of multicomponent exercise training in older women with osteoporosis. We conducted a systematic review following the PRISMA... (Meta-Analysis)
Meta-Analysis Review
This study aimed to analyze the effects of multicomponent exercise training in older women with osteoporosis. We conducted a systematic review following the PRISMA guidelines and registered on PROSPERO (number CRD42022331137). We searched MEDLINE (via PubMed), Web of Science, Scopus, and CINHAL databases for randomized experimental trials that analyzed the effects of physical exercise on health-related variables in older women with osteoporosis. The risk of bias in the studies was verified using the Cochrane Collaboration tool and the Jadad scale was used to assess the methodological quality of the studies. Fourteen randomized controlled trials were included, with a total of 544 participants in the experimental group and 495 in the control group. The mean age of all participants was 68.4 years. The studies combined two to four different exercise types, including strength, aerobic, balance, flexibility, and/or functional fitness training. The practice of multicomponent training with an average of 27.2 weeks, 2.6 sessions per week, and 45 min per session showed improvements in strength, flexibility, quality of life, bone mineral density, balance, and functional fitness and reduced the risk of falls in older women with osteoporosis. Multicomponent training was shown to be effective in improving health-related variables in older women with osteoporosis.
Topics: Humans; Female; Aged; Quality of Life; Postural Balance; Exercise; Osteoporosis; Accidental Falls; Exercise Therapy; Muscle Strength; Resistance Training
PubMed: 36361073
DOI: 10.3390/ijerph192114195 -
Nutrition Reviews Jan 2021Sarcopenia is a progressive and generalized skeletal muscle disorder associated with an increased risk of adverse outcomes such as falls, disability, and death. The... (Meta-Analysis)
Meta-Analysis
CONTEXT
Sarcopenia is a progressive and generalized skeletal muscle disorder associated with an increased risk of adverse outcomes such as falls, disability, and death. The Belgian Society of Gerontology and Geriatrics has developed evidence-based guidelines for the prevention and treatment of sarcopenia. This umbrella review presents the results of the Working Group on Nutritional Interventions.
OBJECTIVE
The aim of this umbrella review was to provide an evidence-based overview of nutritional interventions targeting sarcopenia or at least 1 of the 3 sarcopenia criteria (ie, muscle mass, muscle strength, or physical performance) in persons aged ≥ 65 years.
DATA SOURCES
Following the Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines, the PubMed and Web of Science databases were searched for systematic reviews and meta-analyses reporting the effect of nutritional supplementation on sarcopenia or muscle mass, strength, or physical performance.
DATA EXTRACTION
Two authors extracted data on the key characteristics of the reviews, including participants, treatment, and outcomes. Methodological quality of the reviews was assessed using the product A Measurement Tool to Assess Systematic Reviews. Three authors synthesized the extracted data and generated recommendations on the basis of an overall synthesis of the effects of each intervention. Quality of evidence was rated with the Grading of Recommendations Assessment, Development and Evaluation approach.
DATA ANALYSIS
A total of 15 systematic reviews were included. The following supplements were examined: proteins, essential amino acids, leucine, β-hydroxy-β-methylbutyrate, creatine, and multinutrient supplementation (with or without physical exercise). Because of both the low amount and the low to moderate quality of the reviews, the level of evidence supporting most recommendations was low to moderate.
CONCLUSIONS
Best evidence is available to recommend leucine, because it has a significant effect on muscle mass in elderly people with sarcopenia. Protein supplementation on top of resistance training is recommended to increase muscle mass and strength, in particular for obese persons and for ≥ 24 weeks. Effects on sarcopenia as a construct were not reported in the included reviews.
Topics: Aged; Aged, 80 and over; Amino Acids, Essential; Creatine; Dietary Supplements; Exercise; Humans; Leucine; Muscle Strength; Muscle, Skeletal; Physical Functional Performance; Sarcopenia; Valerates
PubMed: 32483625
DOI: 10.1093/nutrit/nuaa011 -
Journal of the International Society of... 2018Caffeine is commonly used as an ergogenic aid. Literature about the effects of caffeine ingestion on muscle strength and power is equivocal. The aim of this systematic... (Meta-Analysis)
Meta-Analysis Review
BACKGROUND
Caffeine is commonly used as an ergogenic aid. Literature about the effects of caffeine ingestion on muscle strength and power is equivocal. The aim of this systematic review and meta-analysis was to summarize results from individual studies on the effects of caffeine intake on muscle strength and power.
METHODS
A search through eight databases was performed to find studies on the effects of caffeine on: (i) maximal muscle strength measured using 1 repetition maximum tests; and (ii) muscle power assessed by tests of vertical jump. Meta-analyses of standardized mean differences (SMD) between placebo and caffeine trials from individual studies were conducted using the random effects model.
RESULTS
Ten studies on the strength outcome and ten studies on the power outcome met the inclusion criteria for the meta-analyses. Caffeine ingestion improved both strength (SMD = 0.20; 95% confidence interval [CI]: 0.03, 0.36; = 0.023) and power (SMD = 0.17; 95% CI: 0.00, 0.34; = 0.047). A subgroup analysis indicated that caffeine significantly improves upper (SMD = 0.21; 95% CI: 0.02, 0.39; = 0.026) but not lower body strength (SMD = 0.15; 95% CI: -0.05, 0.34; = 0.147).
CONCLUSION
The meta-analyses showed significant ergogenic effects of caffeine ingestion on maximal muscle strength of upper body and muscle power. Future studies should more rigorously control the effectiveness of blinding. Due to the paucity of evidence, additional findings are needed in the female population and using different forms of caffeine, such as gum and gel.
Topics: Athletes; Caffeine; Humans; Muscle Strength; Muscle, Skeletal; Performance-Enhancing Substances; Sports Nutritional Physiological Phenomena
PubMed: 29527137
DOI: 10.1186/s12970-018-0216-0 -
Osteoporosis International : a Journal... Jun 2017This systematic review summarizes the effect of combined exercise and nutrition intervention on muscle mass and muscle function. A total of 37 RCTs were identified.... (Review)
Review
UNLABELLED
This systematic review summarizes the effect of combined exercise and nutrition intervention on muscle mass and muscle function. A total of 37 RCTs were identified. Results indicate that physical exercise has a positive impact on muscle mass and muscle function in subjects aged 65 years and older. However, any interactive effect of dietary supplementation appears to be limited.
INTRODUCTION
In 2013, Denison et al. conducted a systematic review including 17 randomized controlled trials (RCTs) to explore the effect of combined exercise and nutrition intervention to improve muscle mass, muscle strength, or physical performance in older people. They concluded that further studies were needed to provide evidence upon which public health and clinical recommendations could be based. The purpose of the present work was to update the prior systematic review and include studies published up to October 2015.
METHODS
Using the electronic databases MEDLINE and EMBASE, we identified RCTs which assessed the combined effect of exercise training and nutritional supplementation on muscle strength, muscle mass, or physical performance in subjects aged 60 years and over. Study selection and data extraction were performed by two independent reviewers.
RESULTS
The search strategy identified 21 additional RCTs giving a total of 37 RCTs. Studies were heterogeneous in terms of protocols for physical exercise and dietary supplementation (proteins, essential amino acids, creatine, β-hydroxy-β-methylbuthyrate, vitamin D, multi-nutrients, or other). In 79% of the studies (27/34 RCTs), muscle mass increased with exercise but an additional effect of nutrition was only found in 8 RCTs (23.5%). Muscle strength increased in 82.8% of the studies (29/35 RCTs) following exercise intervention, and dietary supplementation showed additional benefits in only a small number of studies (8/35 RCTS, 22.8%). Finally, the majority of studies showed an increase of physical performance following exercise intervention (26/28 RCTs, 92.8%) but interaction with nutrition supplementation was only found in 14.3% of these studies (4/28 RCTs).
CONCLUSION
Physical exercise has a positive impact on muscle mass and muscle function in healthy subjects aged 60 years and older. The biggest effect of exercise intervention, of any type, has been seen on physical performance (gait speed, chair rising test, balance, SPPB test, etc.). We observed huge variations in regard to the dietary supplementation protocols. Based on the included studies, mainly performed on well-nourished subjects, the interactive effect of dietary supplementation on muscle function appears limited.
Topics: Amino Acids, Essential; Creatine; Dietary Proteins; Dietary Supplements; Exercise; Exercise Therapy; Humans; Muscle Strength; Sarcopenia; Valerates; Vitamin D
PubMed: 28251287
DOI: 10.1007/s00198-017-3980-9