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Muscle explosion : 28 days to maximum mass
Provides muscle strength training exercises with eating strategies to build mass.
Book
Effects of personalized strength training on isokinetic muscle strength and balance ability among fencers with chronic ankle instability
Evaluating the effects of personalized strength training on isokinetic muscle strength and balance ability in fencers with chronic ankle instability (CAI), focusing on functional outcomes and rehabilitation efficacy. Twenty-one fencers with CAI were randomly assigned to three groups: a control group (CG,
n
= 7), a standardized strength training group (SG,
n
= 7), and a personalized strength training group (PG,
n
= 7). During the six-week intervention, training sessions were performed three times per week. Isokinetic muscle strength was assessed at 30°/s and 120°/s with concentric and eccentric ankle eversion. Balance ability was measured using the single-leg stance (with eyes open and closed) and Y-balance tests. Functional performance was evaluated using the Cumberland Ankle Instability Tool (CAIT). The personalized strength training group presented significant improvements in eccentric eversion peak torques at 30°/s (
p
< 0.001) and 120°/s (
p
= 0.004) and the dynamic control ratio (DCR) at 30°/s (
p
= 0.001) and 120°/s (
p
= 0.012). In terms of balance ability, this group demonstrated apparent improvements in the single-leg stance test with eyes closed (
p
= 0.000) and a trend toward improvement in dynamic balance in the Y-balance test. Additionally, this group showed a highly significant increase in CAIT scores (
p
< 0.001), indicating enhanced functional stability. By comparison, no evident improvements were observed in the control and standardized strength training groups. Personalized strength training is more effective than standardized programs in improving isokinetic muscle strength, balance ability, and functional stability in fencers with CAI. The findings suggest that incorporating personalized strength training into rehabilitation protocols can enhance recovery efficiency and injury prevention among athletes with CAI.
Journal Article
Effects of Respiratory Muscle Strength Training on Respiratory-Related Impairments of Parkinson's Disease
In addition to typical motor dysfunction, Parkinson's disease is also characterized by respiratory-related dysfunction. As a means of rehabilitation, respiratory muscle strength training (RMST) has been applied to restore Parkinson’s disease (PD) functions. However, the current clinical value of RMST in the application for PD has not been widely established. This article aims to review the research progress of the application of RMST in PD rehabilitation to provide new sight into respiratory-related impairments management in people with PD.
Journal Article
Foundational strength : the basics for starting training
\"This book provides new or inexperienced trainees accessible and reliable information about how to lift weights properly. Whether they are wanting to lift weights for strength, physique enhancement, or athletic performance, the principles within will ensure they learn safe and proper technique, sequencing, and programming for immediate and long-term success. This book is focused solely on the \"need to knows\" of starting a safe, effective strength training program. It provides cues for what an athlete should feel and experience while executing the movements. It also includes drills and accessory exercises to aid in learning, and maintaining consistency, throughout the lifts\"-- Provided by publisher.
BOOK
Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes’ Performance and Selected Anthropometric Parameters
Objective: The present study aimed to verify the effects of running-specific strength training alone, endurance training alone, and concurrent training on recreational endurance athletes’ performance and selected anthropometric parameters. Method: Thirty male recreational endurance runners were randomly assigned using a blocking technique to either a running-specific strength training group (RSSTG), an endurance training group (ETG), or a concurrent training group (CTG). RSSTG performed three strength-training sessions per week orientated to running, ETG underwent three endurance sessions per week, and CTG underwent a 3-day-per-week concurrent training program performed on non-consecutive days, alternating the strength and endurance training sessions applied to RSSTG and ETG. The training protocol lasted 12 weeks and was designed using the ATR (Accumulation, Transmutation, Realization) block periodization system. The following assessments were conducted before and after the training protocol: body mass (BM), body mass index (BMI), body fat percentage (BFP), lean mass (LM), countermovement jump (CMJ), 1RM (one-repetition maximum) squat, running economy at 12 and 14 km/h (RE12 and RE14), maximum oxygen consumption (VO2max), and anaerobic threshold (AnT). Results: RSSTG significantly improved the results in CMJ, 1RM squat, RE12, and RE14. ETG significantly improved in RE12, RE14, VO2max, and AnT. Finally, CTG, obtained significant improvements in BFP, LM, CMJ, 1RM squat, RE12, RE14, VO2max, and AnT. RSSTG obtained improvements significantly higher than ETG in CMJ, 1RM squat, and RE14. ETG results were significantly better than those attained by RSSTG in AnT. Moreover, CTG marks were significantly higher than those obtained by ETG in CMJ and RE14. Conclusion: Performing a 12-week concurrent training program integrated into the ATR periodization system effectively improves body composition and performance variables that can be obtained with exclusive running-specific strength and endurance training in recreational runners aged 30 to 40. Running-specific strength training enhances maximum and explosive strength and RE, whereas exclusive endurance training improves VO2max, AnT, and RE. Performing concurrent training on non-consecutive days effectively prevents the strength and endurance adaptations attained with single-mode exercise from being attenuated. The ATR periodization system is useful in improving recreational endurance athletes’ performance parameters, especially when performing concurrent training programs.
Journal Article
The Effects of Eccentric Training on Biceps Femoris Architecture and Strength: A Systematic Review With Meta-Analysis
To determine the effects of an eccentric hamstrings strength-training program, performed for at least 4 weeks by healthy adults, on muscle architecture and eccentric strength.
A systematic search was performed up to October 2018 in the following electronic databases: PubMed, PEDro, CINAHL and SPORTDiscus. Combinations of the following search terms were used:
,
,
,
,
,
,
,
,
,
, and
.
Included articles were randomized controlled trials that allowed comparisons between isolated eccentric strength training of the biceps femoris muscle and other programs.
Data from the included studies were extracted by 2 independent reviewers. These data included the study design, participant characteristics, inclusion and exclusion criteria of clinical studies, exercise and intervention characteristics, outcome measures, and the main results of the study. When meta-analysis was possible, we performed quantitative analysis. Ten randomized controlled trials were included.
Limited to moderate evidence indicated that eccentric strength training was associated with an increase in fascicle length (mean difference [MD] = 1.97; 95% confidence interval [CI] = 1.48, 2.46), an increase in muscle thickness (MD = 0.10; 95% CI = 0.06, 0.13), and a decrease in pennation angle (MD = 2.36; 95% CI = 1.61, 3.11). Conflicted to moderate evidence indicated that eccentric hamstrings strength was increased after eccentric strength training compared with concentric strength training (standardized mean difference [SMD] = 1.06; 95% CI = 0.26, 1.86), usual level of activity (SMD = 2.72; 95% CI = 1.68, 3.77), and static stretching (SMD = 0.39; 95% CI = -0.97, 1.75).
In healthy adults, an eccentric strength-training program produced architectural adaptations on the long head of the biceps femoris muscle and increased eccentric hamstrings strength.
Journal Article
Maximal strength training improves muscle-tendon properties and increases tendon matrix remodulation in well-trained triathletes
This study assessed the effects of a 12-week strength training (ST) intervention on Achilles and patellar tendon stiffness and tendon-matrix blood-borne markers in well-trained triathletes performing concomitant high-volume aerobic training. Eighteen triathletes (VO
2
max: 64.43 ± 4.65 ml kg
−1
min
−1
) were randomized into a combined endurance and ST group (3-times/week; intervention) or endurance-only group (control). Pre- and post-intervention assessments included ultrasound-based force-elongation measurements of the Achilles and patellar tendons, blood analysis of selected markers before and after an experimental ST session in weeks 1 and 12, and dynamic strength and endurance testing. Achilles (39.1 ± 31.8%) and patellar tendon stiffness (15.8 ± 8.5%), isometric maximal knee extensor strength (8.9 ± 5.7%), and squat one-repetition maximum (20.0 ± 9.7%) significantly increased in the intervention group (all
p
≤ 0.002). Additionally, serum concentrations of matrix metalloproteinase (MMP) I (46.30 ± 20%;
p
= 0.027) and decorin (30.50 ± 19.94%;
p
= 0.015) increased after the first experimental ST session, while after the second session MMP-III (40.77 ± 20.13%;
p
= 0.040) and decorin (36.59 ± 37.81%;
p
= 0.007) were increased. Baseline tenascin-c concentrations decreased significantly only in the control group (-19.49 ± 20.55%;
p
= 0.029). Our data clearly show improved muscle-tendon properties of the plantar flexor muscles and quadriceps femoris, indicating Achilles and patellar tendon stiffness to be similarly responsive to heavy ST despite concomitantly performing high volumes of endurance training.
Journal Article