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This investigation aimed to compare the effects of suspension training versus traditional resistance exercise using a combination of bands and bodyweight on body composition, bioimpedance vector patterns, and handgrip strength in older men. Thirty-six older men (age 67.4 ± 5.1 years, BMI 27.1 ± 3.3 kg/m2) were randomly allocated into suspension training (n = 12), traditional training (n = 13), or non-exercise (n = 11) groups over a 12-week study period. Body composition was assessed using conventional bioelectrical impedance analysis and classic and specific bioelectric impedance vector analysis, and handgrip strength was measured with a dynamometer. Results showed a significant (p< 0.05) group by time interaction for fat mass, fat-free mass, total body water, skeletal muscle index, classic and specific bioelectrical resistance, classic bioelectrical reactance, phase angle, and dominant handgrip strength. Classic and specific vector displacements from baseline to post 12 weeks for the three groups were observed. Handgrip strength increased in the suspension training group (p< 0.01, ES: 1.50), remained stable in the traditional training group, and decreased in the control group (p< 0.01, ES: −0.86). Although bodyweight and elastic band training helps to prevent a decline in muscle mass and handgrip strength, suspension training proved more effective in counteracting the effects of aging in older men under the specific conditions studied.
Francesco Campa; Brad Schoenfeld; Elisabetta Marini; Silvia Stagi; Mario Mauro; Stefania Toselli. Effects of a 12-Week Suspension versus Traditional Resistance Training Program on Body Composition, Bioimpedance Vector Patterns, and Handgrip Strength in Older Men: A Randomized Controlled Trial. Nutrients 2021, 13, 2267 .
AMA StyleFrancesco Campa, Brad Schoenfeld, Elisabetta Marini, Silvia Stagi, Mario Mauro, Stefania Toselli. Effects of a 12-Week Suspension versus Traditional Resistance Training Program on Body Composition, Bioimpedance Vector Patterns, and Handgrip Strength in Older Men: A Randomized Controlled Trial. Nutrients. 2021; 13 (7):2267.
Chicago/Turabian StyleFrancesco Campa; Brad Schoenfeld; Elisabetta Marini; Silvia Stagi; Mario Mauro; Stefania Toselli. 2021. "Effects of a 12-Week Suspension versus Traditional Resistance Training Program on Body Composition, Bioimpedance Vector Patterns, and Handgrip Strength in Older Men: A Randomized Controlled Trial." Nutrients 13, no. 7: 2267.
A training plan, or an exercise prescription, is the point where we translate sport and exercise science into practice. As in medicine, good practice requires writing a training plan or prescribing an exercise programme based on the best current scientific evidence. A key issue, however, is that a training plan or exercise prescription is typically a mix of many interacting interventions (e.g. exercises and nutritional recommendations) that additionally change over time due to periodisation or tapering. Thus, it is virtually impossible to base a complex long-term training plan fully on scientific evidence. We, therefore, speak of evidence-informed training plans and exercise prescriptions to highlight that only some of the underlying decisions are made using an evidence-based decision approach. Another challenge is that the adaptation to a given, e.g. endurance or resistance training programme is often highly variable. Until biomarkers for trainability are identified, we must therefore continue to test athletes, clients, or patients, and monitor training variables via a training log to determine whether an individual sufficiently responds to a training intervention or else re-plan. Based on these ideas, we propose a subjective, pragmatic six-step approach that details how to write a training plan or exercise prescription that is partially based on scientific evidence. Finally, we advocate an athlete, client and patient-centered approach whereby an individual’s needs and abilities are the main consideration behind all decision-making. This implies that sometimes the most effective form of training is eschewed if the athlete, client or patient has other wishes.
Henning Wackerhage; Brad J. Schoenfeld. Personalized, Evidence-Informed Training Plans and Exercise Prescriptions for Performance, Fitness and Health. Sports Medicine 2021, 1 -9.
AMA StyleHenning Wackerhage, Brad J. Schoenfeld. Personalized, Evidence-Informed Training Plans and Exercise Prescriptions for Performance, Fitness and Health. Sports Medicine. 2021; ():1-9.
Chicago/Turabian StyleHenning Wackerhage; Brad J. Schoenfeld. 2021. "Personalized, Evidence-Informed Training Plans and Exercise Prescriptions for Performance, Fitness and Health." Sports Medicine , no. : 1-9.
Resistance training is considered a viable strategy to enhance the autonomy and functionality of older populations. We randomized 49 older women (64.2 ± 3.8) into one of two groups: an intervention group (n=29) that performed regimented resistance training or a non-training control group (n=20). The resistance training protocol was carried out three times a week for both the upper and lower limbs over a 12-week study period. A 30-second arm flexion test was used to test upper limb endurance and a 30-second chair stand test was used to analyze lower limb endurance. Dynamic balance was tested via a Y balance test normalized by leg length. A Soda Pop test was employed to analyze coordination. Results showed significant improvements in intervention group vs. control group in both upper limb (19.50 ± 1.52 vs. 11.40 ± 2.87, p = 0.001) and lower limb muscular endurance (14.90 ± 3.10 vs. 26.56 ± 3.17, p=0.001). Moreover, the training group showed superior improvements in anterior and posterolateral balance compared to control group (63.9 ± 3.1% to 70.2 ± 2.1 and 88.1 ± 3.9 to 94.2 ± 2.7 with p=0.001, respectively). There were no significant differences in coordination outcomes between groups. In conclusion, we demonstrate that resistance training is effective in developing muscular endurance and dynamic balance in postmenopausal women, but does not influence muscular coordination in the measures studied.
Luis Henrique Boiko Ferreira; Brad Jon Schoenfeld; Andre Camargo Smolarek; Steven R. McAnulty; Luis Paulo Gomes Mascarenhas; Tácito Pessoa Souza Junior. Effect of 12 Weeks of Resistance Training on Motor Coordination and Dynamic Balance of Older Woman. Rejuvenation Research 2021, 24, 191 -197.
AMA StyleLuis Henrique Boiko Ferreira, Brad Jon Schoenfeld, Andre Camargo Smolarek, Steven R. McAnulty, Luis Paulo Gomes Mascarenhas, Tácito Pessoa Souza Junior. Effect of 12 Weeks of Resistance Training on Motor Coordination and Dynamic Balance of Older Woman. Rejuvenation Research. 2021; 24 (3):191-197.
Chicago/Turabian StyleLuis Henrique Boiko Ferreira; Brad Jon Schoenfeld; Andre Camargo Smolarek; Steven R. McAnulty; Luis Paulo Gomes Mascarenhas; Tácito Pessoa Souza Junior. 2021. "Effect of 12 Weeks of Resistance Training on Motor Coordination and Dynamic Balance of Older Woman." Rejuvenation Research 24, no. 3: 191-197.
This study examined the effects of two or four weekly campus board training sessions among highly accomplished lead climbers. Sixteen advanced-to-elite climbers were randomly allocated to two (TG2), or four weekly campus board training sessions (TG4), or a control group (CG). All groups continued their normal climbing routines. Pre- and post-intervention measures included bouldering performance, maximal isometric pull-up strength using a shallow rung and a large hold (jug), and maximal reach and moves to failure. Rate of force development (RFD; absolute and 100ms) was calculated in the rung condition. TG4 improved maximal force in the jug condition (effect size (ES) = 0.40, p = 0.043), and absolute RFD more than CG (ES = 2.92, p = 0.025), whereas TG2 improved bouldering performance (ES = 2.59, p = 0.016) and maximal moves to failure on the campus board more than CG (ES = 1.65, p = 0.008). No differences between the training groups were found (p = 0.107–1.000). When merging the training groups, the training improved strength in the rung condition (ES = 0.87, p = 0.002), bouldering performance (ES = 2.37, p = 0.006), maximal reach (ES = 1.66, p = 0.006) and moves to failure (ES = 1.43, p = 0.040) more than CG. In conclusion, a five-week campus board training-block is sufficient for improving climbing-specific attributes among advanced-to-elite climbers. Sessions should be divided over four days to improve RFD or divided over two days to improve bouldering performance, compared to regular climbing training.
Nicolay Stien; Helene Pedersen; Vegard A. Vereide; Atle H. Saeterbakken; Espen Hermans; Jarle Kalland; Brad J. Schoenfeld; Vidar Andersen. Effects of Two vs. Four Weekly Campus Board Training Sessions on Bouldering Performance and Climbing-Specific Tests in Advanced and Elite Climbers. Journal of Sports Science and Medicine 2021, 20, 438 -447.
AMA StyleNicolay Stien, Helene Pedersen, Vegard A. Vereide, Atle H. Saeterbakken, Espen Hermans, Jarle Kalland, Brad J. Schoenfeld, Vidar Andersen. Effects of Two vs. Four Weekly Campus Board Training Sessions on Bouldering Performance and Climbing-Specific Tests in Advanced and Elite Climbers. Journal of Sports Science and Medicine. 2021; 20 (3):438-447.
Chicago/Turabian StyleNicolay Stien; Helene Pedersen; Vegard A. Vereide; Atle H. Saeterbakken; Espen Hermans; Jarle Kalland; Brad J. Schoenfeld; Vidar Andersen. 2021. "Effects of Two vs. Four Weekly Campus Board Training Sessions on Bouldering Performance and Climbing-Specific Tests in Advanced and Elite Climbers." Journal of Sports Science and Medicine 20, no. 3: 438-447.
This study investigated the effect of a traditional hypertrophy-oriented resistance training (RT) session at acute terrestrial hypoxia on inflammatory, hormonal, and the expression of miR-378 responses associated with muscular gains. In a counterbalanced fashion, 13 resistance trained males completed a hypertrophic RT session at both moderate-altitude (H; 2320 m asl) and under normoxic conditions (N; <700 m asl). Venous blood samples were taken before and throughout the 30 min post-exercise period for determination of cytokines (IL6, IL10, TNFα), hormones (growth hormone [GH], cortisol [C], testosterone), and miR-378. Both exercise conditions stimulated GH and C release, while miR-378, testosterone, and inflammatory responses remained near basal conditions. At H, the RT session produced a moderate to large but nonsignificant increase in the absolute peak values of the studied cytokines. miR-378 revealed a moderate association with GH (r = 0.65; p = 0.026 and r = −0.59; p = 0.051 in N and H, respectively) and C (r = 0.61; p = 0.035 and r = 0.75; p = 0.005 in N and H, respectively). The results suggest that a RT session at H does not differentially affect the hormonal, inflammatory, and miR-378 responses compared to N. However, the standardized mean difference detected values in the cytokines suggest an intensification of the inflammatory response in H that should be further investigated.
Cristina Benavente; Josefa León; Belén Feriche; Brad Schoenfeld; Juan Bonitch-Góngora; Filipa Almeida; Sergio Pérez-Regalado; Paulino Padial. Hormonal and Inflammatory Responses to Hypertrophy-Oriented Resistance Training at Acute Moderate Altitude. International Journal of Environmental Research and Public Health 2021, 18, 4233 .
AMA StyleCristina Benavente, Josefa León, Belén Feriche, Brad Schoenfeld, Juan Bonitch-Góngora, Filipa Almeida, Sergio Pérez-Regalado, Paulino Padial. Hormonal and Inflammatory Responses to Hypertrophy-Oriented Resistance Training at Acute Moderate Altitude. International Journal of Environmental Research and Public Health. 2021; 18 (8):4233.
Chicago/Turabian StyleCristina Benavente; Josefa León; Belén Feriche; Brad Schoenfeld; Juan Bonitch-Góngora; Filipa Almeida; Sergio Pérez-Regalado; Paulino Padial. 2021. "Hormonal and Inflammatory Responses to Hypertrophy-Oriented Resistance Training at Acute Moderate Altitude." International Journal of Environmental Research and Public Health 18, no. 8: 4233.
Summary Bodybuilding is a sport in which competitors' physiques are judged on their muscular size, symmetry, and leanness, as displayed in a number of different poses. In the pre-competitive period, bodybuilders attempt to reduce body fat stores as much as possible while maintaining fat-free mass (FFM). This is achieved via a sustained negative energy balance, generally induced by a combination of decreased energy intake and increased energy expenditure. This study aimed to assess the ability of bodybuilders to resist fatigue during resistance exercise based German Volume Training (GVT), as well as the affective response after carbohydrate refeed following four weeks of moderate or severe energy restriction. Eleven male bodybuilders (28.4 ± 2.3 years old) with experience in competitions were randomized into two groups: Moderate Energy Restriction (MER; n = 6) or Severe Energy Restriction (SER; n = 5). On the 2nd day (during energy restriction) and 7th day (during refeed) of the fourth week, both groups completed two leg press protocols involving the GVT method. After the first and last workout protocol subjects were assessed for muscle soreness using the visual–analog scale (VAS), rating of perceived exertion (RPE), affective response, lactate, and creatine kinase. Anthropometric analysis indicated that a reduction of 3.7 and 3.2% in body mass corresponded to a loss of 16.0 and 17.6% of fat mass for the MER and SER groups, respectively, with both groups maintaining FFM. Blood CK and VAS values were reduced only in SER. Our results suggest that a carbohydrate refeed may help to attenuate the perception of muscle soreness and maintain exercise performance, especially when severe energy restriction is combined with an intense training protocol such as GVT.
Ronaldo Ferreira Moura; Wilson Max Almeida Monteiro De Moraes; Bruno Magalhães De Castro; André Luiz Pinto Nogueira; Thiago Barbosa Trindade; Brad J. Schoenfeld; Jonato Prestes. Carbohydrate refeed does not modify GVT-performance following energy restriction in bodybuilders. Clinical Nutrition ESPEN 2021, 43, 308 -316.
AMA StyleRonaldo Ferreira Moura, Wilson Max Almeida Monteiro De Moraes, Bruno Magalhães De Castro, André Luiz Pinto Nogueira, Thiago Barbosa Trindade, Brad J. Schoenfeld, Jonato Prestes. Carbohydrate refeed does not modify GVT-performance following energy restriction in bodybuilders. Clinical Nutrition ESPEN. 2021; 43 ():308-316.
Chicago/Turabian StyleRonaldo Ferreira Moura; Wilson Max Almeida Monteiro De Moraes; Bruno Magalhães De Castro; André Luiz Pinto Nogueira; Thiago Barbosa Trindade; Brad J. Schoenfeld; Jonato Prestes. 2021. "Carbohydrate refeed does not modify GVT-performance following energy restriction in bodybuilders." Clinical Nutrition ESPEN 43, no. : 308-316.
Dietary supplements are commonly used by athletes to optimize body composition and/or performance in sport. Trimethylglycine, better known as betaine, is a popular ingredient in sports supplements that has been claimed to enhance performance and lean mass. This article aims to review the current state of the literature as to the potential ergogenic effects of betaine on muscular strength, power, and body composition and draw evidence-based conclusions as to its use as a sports supplement. Animal models indicate beneficial effects of betaine on improvements in body composition; the literature investigating these effects in humans is promising but limited. There are various mechanisms by which betaine may facilitate increases in muscle strength and power; however, the current literature does not seem to support a beneficial effect on these outcomes. Given that betaine does not seem to be associated with any side effects, its short-term use may be worth considering for athletes seeking improved body composition until further research provides more definitive evidence on the topic. The lack of data on long-term safety warrants caution for its continued use.
Derrick W. Van Every; Daniel L. Plotkin; Kenneth Delcastillo; Jason Cholewa; Brad J. Schoenfeld. Betaine Supplementation: A Critical Review of Its Efficacy for Improving Muscle Strength, Power, and Body Composition. Strength & Conditioning Journal 2021, 43, 53 -61.
AMA StyleDerrick W. Van Every, Daniel L. Plotkin, Kenneth Delcastillo, Jason Cholewa, Brad J. Schoenfeld. Betaine Supplementation: A Critical Review of Its Efficacy for Improving Muscle Strength, Power, and Body Composition. Strength & Conditioning Journal. 2021; 43 (4):53-61.
Chicago/Turabian StyleDerrick W. Van Every; Daniel L. Plotkin; Kenneth Delcastillo; Jason Cholewa; Brad J. Schoenfeld. 2021. "Betaine Supplementation: A Critical Review of Its Efficacy for Improving Muscle Strength, Power, and Body Composition." Strength & Conditioning Journal 43, no. 4: 53-61.
We aimed to perform a systematic review and meta-analysis of the effects of training to muscle failure or non-failure on muscular strength and hypertrophy. Meta-analyses of effect sizes (ESs) explored the effects of training to failure vs. non-failure on strength and hypertrophy. Subgroup meta-analyses explored potential moderating effects of variables such as training status (trained vs. untrained), training volume (volume equated vs. non-equated), body region (upper vs. lower), exercise selection (multi- vs. single-joint exercises (only for strength)), and study design (independent vs. dependent groups). Fifteen studies were included in the review. All studies included young adults as participants. Meta-analysis indicated no significant difference between the training conditions for muscular strength (ES = –0.09; 95% confidence interval (CI): –0.22 to 0.05) and for hypertrophy (ES = 0.22; 95%CI: –0.11 to 0.55). Subgroup analyses that stratified the studies according to body region, exercise selection, or study design showed no significant differences between training conditions. In studies that did not equate training volume between the groups, the analysis showed significant favoring of non-failure training on strength gains (ES = –0.32; 95%CI: –0.57 to –0.07). In the subgroup analysis for resistance-trained individuals, the analysis showed a significant effect of training to failure for muscle hypertrophy (ES = 0.15; 95%CI: 0.03–0.26). Training to muscle failure does not seem to be required for gains in strength and muscle size. However, training in this manner does not seem to have detrimental effects on these adaptations, either. More studies should be conducted among older adults and highly trained individuals to improve the generalizability of these findings.
Jozo Grgic; Brad J. Schoenfeld; John Orazem; Filip Sabol. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of Sport and Health Science 2021, 1 .
AMA StyleJozo Grgic, Brad J. Schoenfeld, John Orazem, Filip Sabol. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of Sport and Health Science. 2021; ():1.
Chicago/Turabian StyleJozo Grgic; Brad J. Schoenfeld; John Orazem; Filip Sabol. 2021. "Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis." Journal of Sport and Health Science , no. : 1.
Schoenfeld, BJ, Alto, A, Grgic, J, Tinsley, G, Haun, CT, Campbell, BI, Escalante, G, Sonmez, GT, Cote, G, Francis, A, and Trexler, ET. Alterations in body composition, resting metabolic rate, muscular strength, and eating behavior in response to natural bodybuilding competition preparation: A case study. J Strength Cond Res 34(11): 3124–3138, 2020—We carried out a prospective case study in a high-level amateur natural male bodybuilder throughout preparation for 4 competitions and during the ensuing postcontest recovery period. Laboratory testing was conducted monthly over a 1-year period, which included the following assessments: B-mode ultrasound evaluation of muscle thickness (MT), multifrequency bioelectrical impedance analysis, blood pressure and heart rate assessment, resting metabolic rate via indirect calorimetry, skinfold testing, vertical jump height, isometric lower-body strength testing, and a 3-factor eating questionnaire. Blood work (including testosterone, thyroid hormone, sex hormone binding globulin, glomerular filtration rate, blood urea nitrogen, aspartate aminotransferase, alanine aminotransferase, white blood count, albumin to globulin ratio, and lipoprotein A) was obtained separately from an outside laboratory at 4 time points. We also assessed the effectiveness of a carbohydrate (carb) deplete and carb load peaking strategy employed immediately before competition. The subject employed a high-volume, high-frequency, whole-body training program throughout the study period. Average daily nutritional intakes ranged from 1,953 to 3,415 kcal: 104–386 g carb; 253–263 g protein, and; 57–95 g lipid. Body fat was reduced to very low levels (∼5%) immediately before competition, but this corresponded with a loss of lean mass. Alterations in metabolism, hormonal status, explosive strength, and psychological aspects of eating were observed during precontest preparation; however, all of these variables recovered quickly postcompetition. The implementation of a carb depleteand carb load peaking strategy acutely increased MT and thus may be a viable precontest approach to maximize muscular aesthetics.
Brad J. Schoenfeld; Andrew Alto; Jozo Grgic; Grant Tinsley; Cody T. Haun; Bill I. Campbell; Guillermo Escalante; Gul T. Sonmez; Gilda Cote; Aston Francis; Eric T. Trexler. Alterations in Body Composition, Resting Metabolic Rate, Muscular Strength, and Eating Behavior in Response to Natural Bodybuilding Competition Preparation: A Case Study. Journal of Strength and Conditioning Research 2020, 34, 3124 -3138.
AMA StyleBrad J. Schoenfeld, Andrew Alto, Jozo Grgic, Grant Tinsley, Cody T. Haun, Bill I. Campbell, Guillermo Escalante, Gul T. Sonmez, Gilda Cote, Aston Francis, Eric T. Trexler. Alterations in Body Composition, Resting Metabolic Rate, Muscular Strength, and Eating Behavior in Response to Natural Bodybuilding Competition Preparation: A Case Study. Journal of Strength and Conditioning Research. 2020; 34 (11):3124-3138.
Chicago/Turabian StyleBrad J. Schoenfeld; Andrew Alto; Jozo Grgic; Grant Tinsley; Cody T. Haun; Bill I. Campbell; Guillermo Escalante; Gul T. Sonmez; Gilda Cote; Aston Francis; Eric T. Trexler. 2020. "Alterations in Body Composition, Resting Metabolic Rate, Muscular Strength, and Eating Behavior in Response to Natural Bodybuilding Competition Preparation: A Case Study." Journal of Strength and Conditioning Research 34, no. 11: 3124-3138.
Bioelectrical impedance vector analysis (BIVA) and phase angle (PhA) have been widely used to monitor changes in health-related parameters in older adults, while resistance training (RT) is one of the potential strategies to mitigate the adverse effects of aging. The purpose of this study was to compare the effects of the crescent pyramid RT system with two repetition zones on BIVA patterns and PhA. Fifty-five older women (≥60 years) were randomly assigned into three groups: control (CON, n = 18), narrow pyramid (NPR, n = 19), and wide pyramid (WPR, n = 18). The RT was performed for eight weeks, three times per week, in eight exercises for the whole body with three sets of 12/10/8 (NPR) or 15/10/5 repetitions (WPR). Bioimpedance spectroscopy (50 kHz frequency) was assessed. After the intervention period, both training groups showed significant changes in BIVA patterns compared to CON (p < 0.001); resistance decreased and reactance increased, which resulted in a BIVA-vector displacement over time (p < 0.001). Changes in PhA were greater for WPR (∆% = 10.6; effect size [ES] = 0.64) compared to NPR (∆% = 5.3; ES = 0.41) and CON (∆% = −6.4; ES = −0.40). The results suggest that the crescent pyramid RT system with both repetition zones (WPR and NPR) is effective for inducing improvements in BIVA patterns and PhA in older women, although WPR elicits greater increases in PhA than NPR.
Leandro Dos Santos; Alex Ribeiro; Luís Gobbo; João Nunes; Paolo Cunha; Francesco Campa; Stefania Toselli; Brad Schoenfeld; Luís Sardinha; Edilson Cyrino. Effects of Resistance Training with Different Pyramid Systems on Bioimpedance Vector Patterns, Body Composition, and Cellular Health in Older Women: A Randomized Controlled Trial. Sustainability 2020, 12, 6658 .
AMA StyleLeandro Dos Santos, Alex Ribeiro, Luís Gobbo, João Nunes, Paolo Cunha, Francesco Campa, Stefania Toselli, Brad Schoenfeld, Luís Sardinha, Edilson Cyrino. Effects of Resistance Training with Different Pyramid Systems on Bioimpedance Vector Patterns, Body Composition, and Cellular Health in Older Women: A Randomized Controlled Trial. Sustainability. 2020; 12 (16):6658.
Chicago/Turabian StyleLeandro Dos Santos; Alex Ribeiro; Luís Gobbo; João Nunes; Paolo Cunha; Francesco Campa; Stefania Toselli; Brad Schoenfeld; Luís Sardinha; Edilson Cyrino. 2020. "Effects of Resistance Training with Different Pyramid Systems on Bioimpedance Vector Patterns, Body Composition, and Cellular Health in Older Women: A Randomized Controlled Trial." Sustainability 12, no. 16: 6658.
Caffeine’s ergogenic effects on exercise performance are generally explained by its ability to bind to adenosine receptors. ADORA2A is the gene that encodes A2A subtypes of adenosine receptors. It has been suggested that ADORA2A gene polymorphisms may be responsible for the inter-individual variations in the effects of caffeine on exercise performance. In the only study that explored the influence of variation in ADORA2A—in this case, a common polymorphism (rs5751876)—on the ergogenic effects of caffeine on exercise performance, C allele carriers were identified as “non-responders” to caffeine. To explore if C allele carriers are true “non-responders” to the ergogenic effects of caffeine, in this randomized, double-blind study, we examined the acute effects of caffeine ingestion among a sample consisting exclusively of ADORA2A C allele carriers. Twenty resistance-trained men identified as ADORA2A C allele carriers (CC/CT genotype) were tested on two occasions, following the ingestion of caffeine (3 mg/kg) and a placebo. Exercise performance was evaluated with movement velocity, power output, and muscle endurance during the bench press exercise, countermovement jump height, and power output during a Wingate test. Out of the 25 analyzed variables, caffeine was ergogenic in 21 (effect size range: 0.14 to 0.96). In conclusion, ADORA2A (rs5751876) C allele carriers exhibited ergogenic responses to caffeine ingestion, with the magnitude of improvements similar to what was previously reported in the literature among samples that were not genotype-specific. Therefore, individuals with the CT/CC genotype may still consider supplementing with caffeine for acute improvements in performance.
Jozo Grgic; Craig Pickering; David J. Bishop; Juan Del Coso; Brad J. Schoenfeld; Grant M. Tinsley; Zeljko Pedisic. ADORA2A C Allele Carriers Exhibit Ergogenic Responses to Caffeine Supplementation. Nutrients 2020, 12, 741 .
AMA StyleJozo Grgic, Craig Pickering, David J. Bishop, Juan Del Coso, Brad J. Schoenfeld, Grant M. Tinsley, Zeljko Pedisic. ADORA2A C Allele Carriers Exhibit Ergogenic Responses to Caffeine Supplementation. Nutrients. 2020; 12 (3):741.
Chicago/Turabian StyleJozo Grgic; Craig Pickering; David J. Bishop; Juan Del Coso; Brad J. Schoenfeld; Grant M. Tinsley; Zeljko Pedisic. 2020. "ADORA2A C Allele Carriers Exhibit Ergogenic Responses to Caffeine Supplementation." Nutrients 12, no. 3: 741.
The purpose of this paper was to conduct a systematic review and a meta-analysis of studies examining the acute effects of caffeine ingestion on measures of rowing performance. Crossover and placebo-controlled experiments that investigated the effects of caffeine ingestion on measures of rowing performance were included. The PEDro checklist was used to assess the methodological quality of the included studies. Seven studies of good and excellent methodological quality were included. None of the included studies examined on-water rowing. The majority of studies that were included in the meta-analysis used a 2000m rowing distance with only one using 1000m distance. Results of the main meta-analysis indicated that caffeine enhances performance on a rowing ergometer compared to placebo with a mean difference of −4.1 s (95% confidence interval (CI): −6.4, −1.8 s). These values remained consistent in the analysis in which the study that used a 1000m distance was excluded (mean difference: −4.3 s; 95% CI: −6.9, −1.8 s). We also found a significant increase in mean power (mean difference: 5.7 W; 95% CI: 2.1, 9.3 W) and minute ventilation (mean difference: 3.4 L/min; 95% CI: 1.7, 5.1 L/min) following caffeine ingestion. No significant differences between caffeine and placebo were found for the rating of perceived exertion, oxygen consumption, respiratory exchange ratio, and heart rate. This meta-analysis found that acute caffeine ingestion improves 2000m rowing ergometer performance by ~4 s. Our results support the use of caffeine pre-exercise as an ergogenic aid for rowing performance.
Jozo Grgic; Francisco Javier Diaz-Lara; Juan Del Coso; Michael Duncan; Jason Tallis; Craig Pickering; Brad J. Schoenfeld; Pavle Mikulic. The Effects of Caffeine Ingestion on Measures of Rowing Performance: A Systematic Review and Meta-Analysis. Nutrients 2020, 12, 434 .
AMA StyleJozo Grgic, Francisco Javier Diaz-Lara, Juan Del Coso, Michael Duncan, Jason Tallis, Craig Pickering, Brad J. Schoenfeld, Pavle Mikulic. The Effects of Caffeine Ingestion on Measures of Rowing Performance: A Systematic Review and Meta-Analysis. Nutrients. 2020; 12 (2):434.
Chicago/Turabian StyleJozo Grgic; Francisco Javier Diaz-Lara; Juan Del Coso; Michael Duncan; Jason Tallis; Craig Pickering; Brad J. Schoenfeld; Pavle Mikulic. 2020. "The Effects of Caffeine Ingestion on Measures of Rowing Performance: A Systematic Review and Meta-Analysis." Nutrients 12, no. 2: 434.
The purpose of the present study was to compare changes in muscle strength and hypertrophy between volume-equated resistance training (RT) performed 2 versus 3 times per week in trained men. Thirty-six resistance-trained men were randomly assigned to one of the two experimental groups: a split-body training routine (SPLIT) with muscle groups trained twice per week (n = 18) over four weekly sessions, or a total-body routine (TOTAL), with muscle groups being trained three times per week (n = 18) over three weekly sessions. The training intervention lasted 10 weeks. Testing was carried out pre- and post-study to assess maximal muscular strength in the back squat and bench press, and hypertrophic adaptations were assessed by measuring muscle thickness of the elbow flexors, elbow extensors, and quadriceps femoris. Twenty-eight subjects completed the study. Significant pre-to-post intervention increases in upper and lower-body muscular strength occurred in both groups with no significant between-group differences. Furthermore, significant pre-to-post intervention increases in muscle size of the elbow extensors and quadriceps femoris occurred in both groups with no significant between-group differences. No significant pre-to-post changes were observed for the muscle size of elbow flexors both in the SPLIT or TOTAL group. In conclusion, a training frequency of 2 versus 3 days per week produces similar increases in muscular adaptations in trained men over a 10-week training period. Nonetheless, effect size differences favored SPLIT for all hypertrophy measures, indicating a potential benefit for training two versus three days a week when the goal is to maximize gains in muscle mass.
Thiago Lasevicius; Brad Jon Schoenfeld; Jozo Grgic; Gilberto Laurentino; Lucas Duarte Tavares; Valmor Tricoli. Similar Muscular Adaptations in Resistance Training Performed Two Versus Three Days Per Week. Journal of Human Kinetics 2019, 68, 135 -143.
AMA StyleThiago Lasevicius, Brad Jon Schoenfeld, Jozo Grgic, Gilberto Laurentino, Lucas Duarte Tavares, Valmor Tricoli. Similar Muscular Adaptations in Resistance Training Performed Two Versus Three Days Per Week. Journal of Human Kinetics. 2019; 68 (1):135-143.
Chicago/Turabian StyleThiago Lasevicius; Brad Jon Schoenfeld; Jozo Grgic; Gilberto Laurentino; Lucas Duarte Tavares; Valmor Tricoli. 2019. "Similar Muscular Adaptations in Resistance Training Performed Two Versus Three Days Per Week." Journal of Human Kinetics 68, no. 1: 135-143.
Saric, J, Lisica, D, Orlic, I, Grgic, J, Krieger, JW, Vuk, S, and Schoenfeld, BJ. Resistance training frequencies of 3 and 6 times per week produce similar muscular adaptations in resistance-trained men. J Strength Cond Res 33(7S): S122–S129, 2019—We examined the effects of resistance training (RT) frequency performed 3 times per week (RT3) vs. RT performed 6 times per week (RT6) under volume-equated conditions in resistance-trained men. Twenty-seven men were randomly allocated to RT3 (n = 14) or RT6 (n = 13). The supervised training intervention lasted for 6 weeks. Upper- and lower-body strength were assessed using the 1 repetition maximum test. Also, muscular endurance (60% 1 repetition maximum performed to momentary failure) and muscle thickness (elbow flexors, elbow extensors, rectus femoris, and vastus intermedius) were measured before and after intervention. Pre-to-post intervention, both groups increased upper-body strength (RT3: +4%; RT6: +6%) and lower-body strength (RT3: +22%; RT6: +18%) with no significant between-group differences. No significant pre-to-post intervention increases in muscular endurance were seen in either of the training groups. Both groups increased elbow extensor thickness (RT3: +14%; RT6: +11%), rectus femoris thickness (RT3: +5%; RT6: +6%), and vastus intermedius thickness (RT3: +10%; RT6: +11%) with no significant between-group differences. Only the RT3 group significantly increased elbow flexor thickness from pre-to-post intervention (+7%). When training volume is equated, it seems that RT performed either 3 or 6 times per week can result in similar strength gains over a 6-week training period. Furthermore, under volume-equated conditions, comparable hypertrophy results may also be expected with both RT frequencies. Finally, no changes were seen in muscular endurance possibly because of the considerable interindividual variability in responses. The findings presented herein might be of interest to coaches, exercise practitioners, athletes, and recreational trainees.
Juraj Saric; Domagoj Lisica; Ivan Orlic; Jozo Grgic; James W. Krieger; Sasa Vuk; Brad J. Schoenfeld. Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men. Journal of Strength and Conditioning Research 2019, 33, S122 -S129.
AMA StyleJuraj Saric, Domagoj Lisica, Ivan Orlic, Jozo Grgic, James W. Krieger, Sasa Vuk, Brad J. Schoenfeld. Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men. Journal of Strength and Conditioning Research. 2019; 33 (1):S122-S129.
Chicago/Turabian StyleJuraj Saric; Domagoj Lisica; Ivan Orlic; Jozo Grgic; James W. Krieger; Sasa Vuk; Brad J. Schoenfeld. 2019. "Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men." Journal of Strength and Conditioning Research 33, no. 1: S122-S129.
Different attentional foci may modify muscle activation during exercises. Our aim was to determine if it is possible to selectively activate the pectoralis major or triceps brachii muscles according to specific verbal instructions provided during the bench press exercise. 13 resistance-trained males (25.6±5.4 yrs, 182.7±9.1 cm, 86.4±9.7 kg) underwent an electromyographic signals acquisition of the sternocostal head, clavicular head of the pectoralis major, the anterior deltoid, and the long head of the triceps brachii (LT) during bench press exercise. Participants performed one non-instructed set (NIS) of 4 repetitions at 50% 1-repetition maximum (1-RM) and one NIS of 4 repetitions at 80% 1-RM. Four additional sets of 4 repetitions at 50% and 80% 1-RM were randomly performed with verbal instructions to isolate the chest muscles (chest instructed set, CIS) or to isolate the triceps muscles (triceps instructed set, TIS). Participants showed significantly higher LT activation during TIS compared to non-instructed set both at 50% (p=0.0199) and 80% 1-RM (p=0.0061) respectively. TIS elicited a significant (p=0.0250) higher activation of LT compared to CIS. Our results suggest that verbal instructions seem to be effective for increasing activity of the triceps brachii but not the pectoralis major during the bench press.
Antonio Paoli; Laura Mancin; Matteo Saoncella; Davide Grigoletto; Francesco Q. Pacelli; Paola Zamparo; Brad J. Schoenfeld; Giuseppe Marcolin. Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise. European Journal of Translational Myology 2019, 29, 8250 .
AMA StyleAntonio Paoli, Laura Mancin, Matteo Saoncella, Davide Grigoletto, Francesco Q. Pacelli, Paola Zamparo, Brad J. Schoenfeld, Giuseppe Marcolin. Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise. European Journal of Translational Myology. 2019; 29 (2):8250.
Chicago/Turabian StyleAntonio Paoli; Laura Mancin; Matteo Saoncella; Davide Grigoletto; Francesco Q. Pacelli; Paola Zamparo; Brad J. Schoenfeld; Giuseppe Marcolin. 2019. "Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise." European Journal of Translational Myology 29, no. 2: 8250.
IT HAS BEEN POSTULATED THAT ECCENTRIC ACTIONS HAVE THE GREATEST EFFECT ON MUSCLE HYPERTROPHY. THE POTENTIAL HYPERTROPHIC BENEFITS TO ECCENTRIC TRAINING RAISE THE POSSIBILITY THAT MUSCULAR GROWTH COULD BE ENHANCED BY SUPPLEMENTING RESISTANCE TRAINING WITH ECCENTRIC OVERLOAD TRAINING. IN THIS ARTICLE, WE EXAMINE WHETHER THIS STRATEGY IS EFFICACIOUS FOR ENHANCING MUSCLE GROWTH.
Brad Jon Schoenfeld; Jozo Grgic. Eccentric Overload Training: A Viable Strategy to Enhance Muscle Hypertrophy? Strength & Conditioning Journal 2018, 40, 78 -81.
AMA StyleBrad Jon Schoenfeld, Jozo Grgic. Eccentric Overload Training: A Viable Strategy to Enhance Muscle Hypertrophy? Strength & Conditioning Journal. 2018; 40 (2):78-81.
Chicago/Turabian StyleBrad Jon Schoenfeld; Jozo Grgic. 2018. "Eccentric Overload Training: A Viable Strategy to Enhance Muscle Hypertrophy?" Strength & Conditioning Journal 40, no. 2: 78-81.
Position Statement: The International Society of Sports Nutrition (ISSN) bases the following position stand on a critical analysis of the literature regarding the effects of diet types (macronutrient composition; eating styles) and their influence on body composition. The ISSN has concluded the following. 1) There is a multitude of diet types and eating styles, whereby numerous subtypes fall under each major dietary archetype. 2) All body composition assessment methods have strengths and limitations. 3) Diets primarily focused on fat loss are driven by a sustained caloric deficit. The higher the baseline body fat level, the more aggressively the caloric deficit may be imposed. Slower rates of weight loss can better preserve lean mass (LM) in leaner subjects. 4) Diets focused primarily on accruing LM are driven by a sustained caloric surplus to facilitate anabolic processes and support increasing resistance-training demands. The composition and magnitude of the surplus, as well as training status of the subjects can influence the nature of the gains. 5) A wide range of dietary approaches (low-fat to low-carbohydrate/ketogenic, and all points between) can be similarly effective for improving body composition. 6) Increasing dietary protein to levels significantly beyond current recommendations for athletic populations may result in improved body composition. Higher protein intakes (2.3–3.1 g/kg FFM) may be required to maximize muscle retention in lean, resistance-trained subjects under hypocaloric conditions. Emerging research on very high protein intakes (>3 g/kg) has demonstrated that the known thermic, satiating, and LM-preserving effects of dietary protein might be amplified in resistance-training subjects. 7) The collective body of intermittent caloric restriction research demonstrates no significant advantage over daily caloric restriction for improving body composition. 8) The long-term success of a diet depends upon compliance and suppression or circumvention of mitigating factors such as adaptive thermogenesis. 9) There is a paucity of research on women and older populations, as well as a wide range of untapped permutations of feeding frequency and macronutrient distribution at various energetic balances combined with training. Behavioral and lifestyle modification strategies are still poorly researched areas of weight management.
Alan A. Aragon; Brad J. Schoenfeld; Robert Wildman; Susan Kleiner; Trisha VanDusseldorp; Lem Taylor; Conrad P. Earnest; Paul J. Arciero; Colin Wilborn; Douglas S. Kalman; Jeffrey R. Stout; Darryn S. Willoughby; Bill Campbell; Shawn M. Arent; Laurent Bannock; Abbie E. Smith-Ryan; Jose Antonio. International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition 2017, 14, 1 -19.
AMA StyleAlan A. Aragon, Brad J. Schoenfeld, Robert Wildman, Susan Kleiner, Trisha VanDusseldorp, Lem Taylor, Conrad P. Earnest, Paul J. Arciero, Colin Wilborn, Douglas S. Kalman, Jeffrey R. Stout, Darryn S. Willoughby, Bill Campbell, Shawn M. Arent, Laurent Bannock, Abbie E. Smith-Ryan, Jose Antonio. International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition. 2017; 14 (1):1-19.
Chicago/Turabian StyleAlan A. Aragon; Brad J. Schoenfeld; Robert Wildman; Susan Kleiner; Trisha VanDusseldorp; Lem Taylor; Conrad P. Earnest; Paul J. Arciero; Colin Wilborn; Douglas S. Kalman; Jeffrey R. Stout; Darryn S. Willoughby; Bill Campbell; Shawn M. Arent; Laurent Bannock; Abbie E. Smith-Ryan; Jose Antonio. 2017. "International society of sports nutrition position stand: diets and body composition." Journal of the International Society of Sports Nutrition 14, no. 1: 1-19.