THE COMPARISON OF THREE TYPE OF EXERCISE SEQUENCE ON MAXIMUM STRENGTH IN UNTRAINED YOUNG MEN
AbstractAim: The purpose of this study is comparison of three type of exercise sequence on maximum strength in untrained young men after 8 weeks of resistance training. Methods : Prior to the training program, participants were randomly assigned to three groups. One group began with upper to lower body (G1) while another performed lower to upper body (G2) or one exercise in upper body and one exercise in lower body order (G3). Training frequency was three sessions per week with at least 48 h of rest between sessions for a total of 24 sessions in the 8-week period. One repetition maximum (1RM) was assessed for all exercises at baseline and after 8 weeks of training. Results : The results indicate that the maximum strength increased after all sessions, but the increase was not significantly difference between groups (p < 0.05). These results indicate that performing exercises first in upper-body/lower-body or alternate in a bout of resistance exercise was not to leads difference in maximum strength. Conclusions : These results indicate that one exercise in upper body and one exercise in lower body order not provided greater strength gains than both muscle group upper and lower body exercises (p < 0.05).
| Abstract views: 259 | PDF Downloads: 418 |
Kraemer W.J., Adams K., Cafarelli E., Dudley G.A., Dooly C., Feigenbaum M.S., Fleck S.J., Franklin B., Fry A.C., Hoffman J.R., Newton R.U., Potteiger J., Stone M.H., Ratamess N.A., Triplett-McBride T. American College of Sports Medicine. Position stand: progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise. 2002, vol.34(2), pp. 364–380.
Dias I., Salles B. F., Novaes J., Costa, P. & Simao, R. Influence of exercise order on maximum strength in untrained young men. Journal of Sports Scienceand Medicine, 2009, vol.13(1), pp. 65–69.
Fleck S.J., Kraemer W.J. Designing resistance training programs. 3rd ed. Champaign: Human Kinetics; 2004, 200 p.
Gabriel D.A., Kamen G., Frost G. Neural adaptations to resistive exercise mechanisms and recommendations for training practices. Sports Medicine. 2006, vol.36(2), pp. 133-149.
Gentil P., Oliveira E., Rocha Júnior V.A., Carmo J., Bottaro M. Effects of exercise order on upper-body muscle activa-tion and exercise performance. Journal of Strength and Conditioning Research. 2007, vol.21(4), pp. 1082-1086.
Hansen S, Kvorning T, Kjaer M, Sjogaard G. The effect of short-term strength training on human skeletal muscle: the importance of physiologically elevated hormone levels. Scand J Med Sci Sports 2001;11:347–54.
Jeffry M. Willardson. A brief review: Factors Affecting The length of the rest interval between resistance exercise sets. Journal of Strength and Conditioning Research, 2006, vol.20(4), pp. 978–984.
Kraemer W.J., Ratamess N.A. Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise. 2004, vol.36(4), pp. 674– 688.
Levinger I., Goodman C., Hare D.L., Jerums G., Toia D., Selig S. The reli-ability of the 1RM strength test for untrained middle-aged individuals. Journal of Sports Science and Medicine. 2009, vol.12, pp. 310–316.
Sforzo G.A., Touey P.R. Manipulating exercise order affects muscular performance during a resistance exercise training session. Journal ofStrength and Conditioning Research. 1996, vol.10(1), pp. 20–24.
Simão R., Farinatti P.T.V., Polito M.D., Maior A.S., Fleck S.J. Inﬂuence of exercise order on the number of repetitions performed and perceived exertion during resistive exercises. Journal of Strength and Conditioning Research. 2005, vol.19(1), pp. 152–156.
Simão R., Fleck S.J., Polito M.D., Viveiros L., Fleck S.J. Inﬂuence of exercise order on the number of repetitions performed and perceived exertion during resistance exercise in women. Journal of Strength and Conditioning Research. 2007, vol.21(1), pp. 23–28.
Simao R., Spineti J., Salles B. F., Oliveira L., Ribeiro F. M., Miranda H., & Costa P. B. Influence of exercise order on maximum strength and muscle volume in untrained men. Journal of Sports Science and Medicine, 2010, vol.9, pp. 1–7.
Sotoode K., Mirzaei B., Rahmani-nIa F. Influence of upper-body exercise order on muscle damage in untrained men. Physical education of students, 2013, vol.5, pp. 100-105. doi:10.6084/m9.figshare.771251
Spreuwenberg L.P.B., Kraemer W.J., Spiering B.A., Volek J.S., Hat-ﬁeld D.L., Silvestre R. Inﬂuence of exercise order in a resistance-training exercise session. Journal of Strength and Conditioning Research. 2006, vol.20(1), pp. 141–144.
Copyright Holder - Author(s). more