wear cells tom Cancer Res 2003 ‘hia Diemanti {edical School, Zefyrou, Eka REVIEW ARTICLE Designing Resistance Training Programmes to Enhance Muscular Fitness A Review of the Acute Programme Variables Stephen P. Bird, Kyle M. Tarpenning and Frank E. Marino School of Human Movement Studies, Charles Sturt University, Bathurst, New South, Wales, Australia Contents Abstract eat 1. Resistance Training Programme Design. 842 2. Acute Programme Variables a2 2.1 Muscle Action : 83 22 Loading ond Volimne 843 23. Exercise Selection and Order for @ Specific Guicome 845 2 Rest Periods 84s 25 Repetition Veloclly 8s 26 Frequency 846 3. Skeletal Muscle Adapiolions to Resstance Training a7 3.1 Muscle Fibxe $6 807 32 Muscle Fixe Type Conversion 843 3.3. Muscular Slrengin a8 4. Conclusion B49 Abstract The popularity of resistance training has grown immensely over the past 25 years, with extensive research demonstrating that not only is resistance training an effective method to improve neuromuscular function, it ean also be equally effective in maintaining or improving individual health status. However, design: ing a resistance training programme is a complex process that incorporates several acute programme variables and key training principles. The effectiveness of a resistance training programme to achieve a specific training outcome (i.e. muscu- lar endurance, hypertrophy, maximal strength, or power) depends on manipula- tion of the acute programme variables, these include: (i) muscle action; (i) Joading and volume; (ii) exercise selection and order; (jv) rest periods; (v) repetition velocity; and (vi) frequency. Ulimately, itis the acute programme variables, all of which affect the degree of the resistance training stimuli, that etermine the magnitude to which the neuromuscular, neuroendocrine and muscu: Joskeletal systems adapt to both acute and chronic resistance exercise. This article reviews the available research that has examined the application of the acute programme variables and their influence on exercise performance and training adaptations. The concepts presented in this article represent an_ important approach to effective programme design. Therefore, it is essential for thoseinvolved with the prescription of resistance exercise (ie. strength coaches, reha- bilitation specialists, exercise physiologists) to acquire a fundamental derstand ing of the acute programme variables and the importance of their practical application in programme design Resistance training, also known as strength or weight training, is well established as an effective ‘method of exercise for developing muscular fitness Ge, the ability to generate muscle force).!" Fleck and Kraemer! describe the primary goals of resi tance training as improving muscular strength and ‘endurance, while other health-related benefits de- rived from resistance training include increases in bone mass, reduced blood pressure, increase muscle and connective tissue cross-sectional area (CSA), reduced body fat, and it may relieve low back pain. Although modern technology has reduced ‘much of the need for high levels of force production during activities of daily living, itis recognised in both the scientific and medical communities that cular strength is a fundamental physical trait sary for health, functional ability, and en- hanced quality of life.*! Therefore, exercise-induced skeletal muscle growth (muscular hypertrophy) and accompanying gains in strength expression (neuro- ‘muscular adaptations) are areas of interest not only for the competitive athlete wishing to enhance per- formance, but also for non-competitive individuals who simply wish to alter their body composition or increase their capacity 10 perform tasks requiring ‘muscular effort. Research over the past 50 years has utilised various forms of resistance training (ie single vs multiple sets, concentric vs eccentric ac tions, isolation vs compound movements) in order to ‘maximise such development." This has seen the incorporation of scientific literature with practical application. offering a greater understanding of re- sistance training programme design for the many practitioners currently involved in the prescription of resistance exercise. Proper programme design is essential to maximise the benefits associated with resistance training." Thus, the purpose ofthis litera- ture review is to provide recommendations for the Practical application of the acute programme vari- ables and how they relate to programme design. In addition, we outline several aspects of the adapta- tions associated with resistance training 08 Ad Dato maton Weg 1. Resistance Training Programme Design Designing a resistance training programme is a complex process incorporating several acute pro- gramme variables!!) and key training principles! (figure 1). Historically, programme design has been more ofan art than a science, yet science remains a vital part of the process, as prescription of any exereise requires an understanding of the underlying scientific principles involved, Several key training principles gover safe and effective resistance train: ing programme design, including overload, specific- ity, adaptation, progression, individualisation and maintenance.”| When prescribing resistance exer- cise, one must decide what constitutes an optimal balance of these factors while considering the indi- Vidual’s current level of condition, trainable strength characteristics and personal goals. 2. Acute Programme Variables The effectiveness of a resistance training pro gramme to achieve a specific raining outcome de- ends on several acute programme variables" ai of which affect the degree of the resistance training stimuli (able 1. From the pioneering work of De Lorme,! and DeLorme and Watkins"! the concept of progressive overload has become the foundation of resistance training programme design. Theit work describes the classic programme variables of load, frequency, duration and intensity, which have been the cornerstone to achieve such overload. Krae- mer!" redefined the programme variables to better describe how stich variables are manipulated during ‘workout in order to bring about the desired training adaptation. More specifically, the redefined acute programme variables included: (i) repetition maxi- ‘mum (RM) load; (i) number of sets; (ii) choice of exercise; (iv) order of exercises; and (v) rest periods. AA recently published position stand by the American College of Sports Medicine! followed revision of the above programme variables. The revised acu sponse 200826 st 04 [ee Fig. 1. Proper vanng proc programme tion: (i) low. and order: (1 and (vi) freqe 2.1 Muset Most resis, ‘namic repetit (ECC) musél tions sugges role.!"! Sever: that dynamic changes in CON and EC taining. prog sented by Kr. 226 nae datoha ad- ical te pro: ‘ples as been of any erlying etrain- vecific on and sptimal ve indi trength ag pro- me de- HH at) of De soncept rndation ir work of Toad, se been Krae- » better I durin trainin d acute voice of seriods, ision of J acute Resistance Training Programmes for Muscular Fitness Resistance exercise prescription Proper progammne design [remo Key ting princi Muscle action Rest periods ‘Overioad Seecticty | Leasing and vue Fepetion vcaty Propessien —|--{ —indduaeaton Ex ssecon and oer Frequency acaptaton — LL] ainanance l “ — a es | Musear endurance Hyporceny Maxine rongh Power = l [ ‘CON E0C:180:coN EGG: 80 :CON 10: CON 15-20 Sinle and mint ex Lig esl meee 1"2mincan stead Bera temeo 38 de Fig, 1. Prope programe design ol esslanca exert for pect trainin oulcones beorpor tn = Between: CO een: EC programme variables are as follows: (i) muscle ac: ‘ion: (i) loading and volume: (ii) exercise selection and order: (iv) rest periods: (v) repetition velocity and (vi) frequency 2.1 Muscle Action Most resistance taining programmes include dy- namic repetitions of concentric (CON) and eccentric (ECC) muscle actions. with isometric muscle ac tions suggested to play a secondary stablisi role.*! Several training studies have demonstrated that dynamic muscular strength and morphological changes in muscle have been greatest when both CON and ECC actions are used in a resistance Ueaining programme!""'51 Furthermore. data pre sented by Kraemer et al! and Durand et al! 3:Seat9<3-0RM ‘ingle end mu oe x Lage small muscles 2°8minvin ete and ex ete SRM Muito ex Largo to sa musica | the aula progranenevafables and key TSO ~ somotir RM = vepeon maximum coe ex = exer indicate that acute hormonal response is associated With the specific muscle action used in acute resis: tance exercise. Growth hormone (GH) secretion is specific to the muscle action used during acute resi. tance exercise, with CON actions producing a ‘greater GH response"! Collectively, these data suggest that training should involve both CON and ECC muscle actions, 2.2 Loading and Volume ‘Alterations of taining load and volume have been shown to affect hormonal,**! neural2*2 and hypertrophic’”!®2" responses and subsequent adap- tations to resistance taining. Tan! suggests that the interplay between load and volume is the critical factor in determining the optimal range of training Seon Mes 20525610)