A Comparison of Compound Set and Traditional Set Resistance Training in Women: Changes in Muscle Strength, Endurance, Quantity, and Architecture
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Keywords:
Squat
Endurance Training
Leg press
Strength Training
Bench press
One-repetition maximum
Muscle architecture
Resistance exercise intensity is commonly prescribed as a percent of 1 repetition maximum (1RM). However, the relationship between percent 1RM and the number of repetitions allowed remains poorly studied, especially using free weight exercises. The purpose of this study was to determine the maximal number of repetitions that trained (T) and untrained (UT) men can perform during free weight exercises at various percentages of 1RM. Eight T and 8 UT men were tested for 1RM strength. Then, subjects performed 1 set to failure at 60, 80, and 90% of 1RM in the back squat, bench press, and arm curl in a randomized, balanced design. There was a significant (p < 0.05) intensity × exercise interaction. More repetitions were performed during the back squat than the bench press or arm curl at 60% 1RM for T and UT. At 80 and 90% 1RM, there were significant differences between the back squat and other exercises; however, differences were much less pronounced. No differences in number of repetitions performed at a given exercise intensity were noted between T and UT (except during bench press at 90% 1RM). In conclusion, the number of repetitions performed at a given percent of 1RM is influenced by the amount of muscle mass used during the exercise, as more repetitions can be performed during the back squat than either the bench press or arm curl. Training status of the individual has a minimal impact on the number of repetitions performed at relative exercise intensity.
Bench press
Squat
One-repetition maximum
Leg press
Intensity
Weight lifting
Strength Training
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PURPOSE: To assess the reliability of velocities recorded with the GymAware linear position transducer (LTP) during the squat and bench press exercises. METHODS: Thirteen resistance-trained men (age: 21.7±0.4 years; height 1.74±0.07 m; mass: 82.9±9.5 kg; 1-repetition maximum (1RM) back squat: 149.9±20.7 kg; bench 1RM: 114.8±18.5 kg.) performed three trials of squat and bench press using the following percentages of 1RM: 20, 30, 40, 50, 60, 70, 80%. The order of the loads was counterbalanced across the participants. The mean vertical velocity of the barbell during the concentric phase of each repetition was recorded using a 3-D motion analysis system (Vicon; 200 Hz) and the GymAware LTP. Reliability of the GymAware was determined using intraclass correlations (ICC) and coefficients of variance (CV%). RESULTS: The GymAware showed high intersession reliability for both exercises with ICCs ranging from good to excellent (squat: 0.71-0.91; bench press: 0.83-0.91). CV% showed precision in the recorded velocities during both exercises (squat: 3.6%-5.8%; bench press: 4.9%-7.4%). CONCLUSION: The GymAware LTP shows high intersession reliability for recorded velocities during the squat and bench press exercises.
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One-repetition maximum
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Abstract Alonso-Aubin, DA, Chulvi-Medrano, I, Cortell-Tormo, JM, Picón-Martínez, M, Rial-Rebullido, T, and Faigenbaum, AD. Squat and bench press force-velocity profiling in male and female adolescent rugby players. J Strength Cond Res 35(2S): S44–S50, 2021—Power development is critical for enhancing rugby performance because there is a close relationship between power and sport-specific skills. The aim of this study was to examine the force-velocity profiling generated by adolescent rugby players in the squat and bench press exercises and to compare sex-related differences. Subjects were 46 men (age: 14.48 ± 1.31 years; body height: 1.65 ± 0.09 m; and body mass: 58.07 ± 13.01 kg) and 41 women (age: 14.93 ± 2.76 years; body height: 1.63 ± 0.12 m; and body mass: 59.23 ± 12.66 kg) who were recruited from a national amateur rugby league team. Maximal strength, power, and velocity were assessed on the squat and bench press exercises using a Smith Machine and a linear power transducer with intensities ranging from 40 to 80% 1 repetition maximum (1RM) on the squat and 50–80% 1RM on the bench press. 1 repetition maximum squat and bench press performance were 104.26 ± 30.83 and 46.97 ± 13.59 kg, respectively, for men and 115.17 ± 41.42 and 45.85 ± 16.71 kg, respectively, for women. The maximum squat power results for men and women were 521.91 ± 298.75 and 591.26 ± 352.69 W, respectively, and the maximum bench press power results for men and women were 190.26 ± 150.54 and 326.16 ± 195.57 W, respectively. Significant sex-related differences ( p < 0.001) were found on the squat exercise for maximum (40%), mean (40–50%), and time to maximum velocities (40–80%) as well as time to maximum power (80%). On the bench press exercise, significant sex-related differences ( p < 0.001) were found for power and time to maximum velocity (40%-60%-70%-80%). These results may aid in the design of strength and conditioning programs for adolescent rugby players by targeting training prescriptions toward enhancing strength or velocity.
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Merrigan, JJ and Martin, JR. Is the OUTPUT sports unit reliable and valid when estimating back squat and bench press concentric velocity? J Strength Cond Res 36(8): 2069-2076, 2022-This study evaluated the reliability and concurrent validity of the OUTPUT sports inertial unit to measure concentric velocity of free-weight back squat and bench press exercises. Eleven men and women performed back squat and bench press 1 repetition maximum (1RM) testing. One week later, subjects performed 3 repetitions of each exercise with 35, 45, 55, 65, 75, and 85% 1RM (18 total repetitions). The OUTPUT and 4 cable extension transducers (criterion) simultaneously recorded the mean and peak velocity. The OUTPUT had acceptable reliability for all loads except 85% 1RM for back squat and bench press (intraclass correlation coefficient = 0.72-0.96, coefficient of variation = 0.03-0.12). High systematic biases existed for the mean and peak velocity for the back squat and bench press, according to Bland-Altman plot's wide limits of agreement and ordinary least products regressions. According to Bland-Altman plots, OUTPUT tended to overestimate bench press velocity and overestimate back squat velocity at slower velocities. Least products regression analyses determined proportional bias existed for the mean and peak velocity of the back squat and peak velocity of the bench press. In conclusion, researchers and practitioners are advised not to compare velocity estimates of the OUTPUT unit with criterion devices because these methods cannot be used interchangeably. However, because of the demonstrated reliability when estimating the mean and peak velocity, strength and conditioning practitioners may find the OUTPUT unit valuable for monitoring performance of the back squat and bench press exercises. Yet, caution should be taken when evaluating loads ≥85% 1RM.
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Background Phosphatidic acid (PA) has been reported to activate the mammalian target of rapamycin (mTOR) signaling pathway and is thought to enhance the anabolic effects of resistance training. The purpose of this pilot study was to examine if oral phosphatidic acid administration can enhance strength, muscle thickness and lean tissue accruement during an 8-week resistance training program.Methods Sixteen resistance-trained men were randomly assigned to a group that either consumed 750 mg of PA (n = 7, 23.1 ± 4.4 y; 176.7 ± 6.7 cm; 86.5 ± 21.2 kg) or a placebo (PL, n = 9, 22.5 ± 2.0 y; 179.8 ± 5.4 cm; 89.4 ± 13.6 kg) group. During each testing session subjects were assessed for strength (one repetition maximum [1-RM] bench press and squat) and body composition. Muscle thickness and pennation angle were also measured in the vastus lateralis of the subject's dominant leg.Results Subjects ingesting PA demonstrated a 12.7% increase in squat strength and a 2.6% increase in LBM, while subjects consuming PL showed a 9.3% improvement in squat strength and a 0.1% change in LBM. Although parametric analysis was unable to demonstrate significant differences, magnitude based inferences indicated that the Δ change in 1-RM squat showed a likely benefit from PA on increasing lower body strength and a very likely benefit for increasing lean body mass (LBM).Conclusions Results of this study suggest that a combination of a daily 750 mg PA ingestion, combined with a 4-day per week resistance training program for 8-weeks appears to have a likely benefit on strength improvement, and a very likely benefit on lean tissue accruement in young, resistance trained individuals.
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Bench press
Leg press
One-repetition maximum
Clinical nutrition
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The purpose of this study was to examine the effect of different loads on repetition speed during single sets of repetitions to failure in bench press and parallel squat. Thirty-six physical active men performed 1-repetition maximum in a bench press (1 RMBP) and half squat position (1 RMHS), and performed maximal power-output continuous repetition sets randomly every 10 days until failure with a submaximal load (60 %, 65 %, 70 %, and 75 % of 1RM, respectively) during bench press and parallel squat. Average velocity of each repetition was recorded by linking a rotary encoder to the end part of the bar. The values of 1 RMBP and 1 RMHS were 91 ± 17 and 200 ± 20 kg, respectively. The number of repetitions performed for a given percentage of 1RM was significantly higher (p < 0.001) in half squat than in bench press performance. Average repetition velocity decreased at a greater rate in bench press than in parallel squat. The significant reductions observed in the average repetition velocity (expressed as a percentage of the average velocity achieved during the initial repetition) were observed at higher percentage of the total number of repetitions performed in parallel squat (48 - 69 %) than in bench press (34 - 40 %) actions. The major finding in this study was that, for a given muscle action (bench press or parallel squat), the pattern of reduction in the relative average velocity achieved during each repetition and the relative number of repetitions performed was the same for all percentages of 1RM tested. However, relative average velocity decreased at a greater rate in bench press than in parallel squat performance. This would indicate that in bench press the significant reductions observed in the average repetition velocity occurred when the number of repetitions was over one third (34 %) of the total number of repetitions performed, whereas in parallel squat it was nearly one half (48 %). Conceptually, this would indicate that for a given exercise (bench press or squat) and percentage of maximal dynamic strength (1RM), the pattern of velocity decrease can be predicted over a set of repetitions, so that a minimum repetition threshold to ensure maximal speed performance is determined.
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Researchers and practitioners use the resistance training-specific rating of perceived exertion (RPE) scale for individualization of training load prescription. However, an intervention to compare traditional percentage-based load prescription versus RPE-based loading for strength adaptations has not been conducted. PURPOSE: To compare changes in one-repetition maximum (1RM) strength of the back squat and bench press between percentage-based training (PBT) and autoregulated-based training (ABT) via RPE. METHODS: Eleven males (age: 23±4 yrs, body mass: 77.4±7.7 kg, body fat: 9.5±3.8%) with at least two yrs. of training experience and a minimum 1RM of 1.5 and 1.25x bodyweight on the squat and bench press respectively, were assigned to one of two groups: PBT (n=6) or ABT (n=5) for 8 weeks. Forty eight hours following pre-testing 1RM both groups performed the squat and bench press 3x/wk. on non- consecutive days (i.e. Mon., Wed., Fri.) using the same number of sets and repetitions following an undulating resistance training program, which linearly increased load and decreased repetitions throughout. Weeks 1-3 consisted of 8, 6, and 4 repetitions on Mon., Wed., and Fri., while weeks 4-5 consisted of 7, 5, and 3 repetitions during the week, with 6, 4, and 2 repetitions being performed during weeks 6-7. Week 8 served as a taper with 4 and 3 repetition days on Mon. and Wed. and post-testing on Fri. Load increased during each week in PBT from 65, 70, and 75% in week 1 to 82.5-92.5% of 1RM in week 7. In ABT there was no prescribed load but subjects were instructed to select a load, in which the set ended with a 5-7RPE in week 1 and progressing to an 8-10RPE in week 7. A 2x2 repeated measures ANOVA was used with significance set at p≤0.05. RESULTS: There was a time effect (p<0.01) for 1RM squat (141.00±22.49 to 153.75±20.40kg; +9.46%), bench press (109.08±15.89 to 116.67±14.61kg; +7.22%), and total strength-TS (250.08±32.30 to 270.42±29.62kg; +8.39%) in PBT, and for 1RM squat (152.20±21.65 to 171.30±24.97kg; +12.52%), bench press (123.00±11.31 to 133.70±14.82kg; +8.58%), and TS (275.20±30.24kg to 305.00±37.61kg; +10.71%) in ABT. However, no significant group differences existed for squat (p=0.31), bench (p=0.11) or TS (p=0.16). CONCLUSION: Our findings indicate that both PBT and ABT are equally effective at increasing maximal strength.
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Bench press
One-repetition maximum
Exercise prescription
Perceived exertion
Strength Training
Leg press
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The purpose of this study was to determine the early phase adaptations in short-term traditional (TRT) versus superslow (SST) resistance training. Sixteen apparently healthy subjects participated in this study. Subjects were pretested and posttested for their 1 repetition maximums (1RM) in the squat and bench press, peak power in a countermovement jump (CMJ) and squat jump (SJ), and body composition using dual energy x-ray absorptiometry. Subjects participated in an 8-week resistance training program in either SST (n = 9, 3 men, 6 women), using 50% of 1RM, or TRT (n = 7, 3 men, 4 women), using 80% of 1RM. Both groups trained 3 days per week. The TRT and SST groups improved in strength by 6.8 and 3.6% in the squat exercise and by 8.6 and 9.1% in the bench press, respectively. Peak power for the CMJ increased significantly in the TRT group, from 23.0 ± 5.5 W/kg to 25.0 ± 6.3 W/kg; no such increase was seen with respect to the SST group. Both groups' 1RM increased significantly for both the bench press and the squat. No changes in body composition were seen for either group. The results of this study suggest that TRT is more effective for improving peak power than SST.
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Squat
One-repetition maximum
Leg press
Countermovement
Strength Training
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Although bench press and squat are two of the most frequently performed strength training exercises today, and are used for physical performance assessment in many sports test batteries as well as in physical therapy, studies presenting inter-rater reliability for these tests in young women appear to be lacking in the literature. The aim of this study was to evaluate inter-rater reliability regarding the One Repetition Maximum (1 RM) in bench press and squats in young healthy women. Forty-one women, aged 21–30 years, participated in the present study. The subjects performed 1 RM bench press (n = 21) or 1 RM squat (n = 20) on two different occasions with an interval of 5–9 days using an inter-rater test-retest design. High reliability was noted for both the 1 RM bench press test (ICC2,1 = 0.98) and the 1 RM squat test (ICC2,1 = 0.85), with an SEM of 4% and 11%, respectively. The paired analysis revealed statistically significant difference in 1 RM squat performance between the two test sessions (p = 0.005). No statistically significant difference was found in 1 RM bench press performance between the two testing sessions. While the 1RM bench press showed excellent inter-rater reliability and could be strongly suggested as a measurement of muscle strength, the squat using free weights, as in the present study, could be questioned.
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One-repetition maximum
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BACKGROUND: The FitroDyne has been used to assess muscle function but its reproducibility has not been determined during traditional multi-jointed resistance exercises. OBJECTIVE: To assess the intra- and inter-day reproducibility of the FitroDyne du
Bench press
Squat
One-repetition maximum
Muscle power
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