!

"#$"#%
#
Neuromuscular Response to Resistance Training
Fundamental Concepts of Developing a Strength
Training Program
! Myoplasticity muscle fibers can adapt
and change
! Training response
! Protein synthesis vs. protein degradation
! Myofibril hypertrophy
! Sarcoplasmic hypertrophy
! Genetics
! Neural adaptations
! Environmental Factors
! Endocrine Influences
! Nutritional Status
! Physical Activity
! These factors interact and act to affect
development and maintenance of muscle
mass.
! Neural improvements
! Greater efficiency in neural recruitment patterns
! Increased central nervous system activation
! Improved motor unit synchronization
! Lowering neural inhibitory reflexes
! Inhibition of golgi tendon organs
Ex: NMJ
- High intensity/ improved synapses from CNS
- Low intensity/ improved expansiveness of NMJ
! Reduction of fear
! Mental exercises blocking out external
stimuli
! Reducing external stimuli enhancing
neural inhibition for facilitation
! psyching self up
!"#$"#%
'
! Muscle Hypertrophy
! Overload results in increase size of muscle fibers
thru protein synthesis
" Increased contractile units and energy generating compounds
! Overload causes repeated muscle injury
stimulating overcompensation of protein
synthesis
! Increase size increases ATP, PCr, glycogen stores
! Increased diameter of muscle fibers
! Increased thickness of connective tissue
improving integrity of tendons and ligaments
! The combination of neural adaptation and muscle
hypertrophy is responsible for strength gains and
specific fitness adaptations (Deschenes, Giles et
al. 2002).
! Progressive resistance weight
training (Isotonic)
! Isometric training
! Isokinetic training
! Static no observable changes in muscle
length
Vs.
! Dynamic movement and lengthening
of muscle fibers
! Concentric muscle shortening and joint movement
occurs, tension present with contraction
! Eccentric- external resistance exceeds muscle force
and muscle lengthens while tension is still present
! Isometric muscle generates force/ tension but
there is no shortening or lengthening of fibers, no
movement
! Isotonic tension within muscle remains the same
although the muscle fibers are lengthening and
shortening
! 1950s 60s: progressive resistance
exercise was developed to increase
muscle strength and hypertrophy for
rehabilitation in military personnel
involved in WWII.
! Most common model used in todays
strength training programs
!"#$"#%
!
! Progression act of moving forward or
advancing toward a specific goal.
! ACSM Standard: developed in 2002
! 8- 10 exercises (total within a day)
! 8-12 reps
! 1-3 sets
! 1-2 min rest
! 2-3x a week
! Benefits up to 3-4 months
! Progressive overload
! Specificity
! Variation
! Periodization
! Linear vs Nonlinear periodization
! Based on recommendations set forth by American College of Sports
Medicine
" Position stand: Progression Models in resistance Training for
Healthy Adults, 2009.
Progressive overload
! Several ways for overload
1. Increase resistance
2. Increase repetitions
3. Increase speed
4. Increase volume of total work
5. Increase or decrease rest periods
Shorten for endurance
Lengthen for strength and power
Recommendation = 2.5 5% increases to avoid overtraining
Specificity
Physiologic adaptations will be specific to:
1. Muscle actions involved
2. Speed of movement
2. Range of motion
3. Muscle groups trained
4. Energy systems involved
5. Intensity and volume of training
Variation
- There is a need for alteration in one or
more program variables over time to
allow for the training stimulus to remain
optimal.
- Varying volume and intensity has been
shown to be most effective for long term
progression. (periodization)
Periodization
! Introduced by Russian scientist, Leonid Mateyeev
(Medvedyev) 1972
! Based on biological adaptation studies developed by
Hans Selye
! Systemic variation of volume and intensity to
optimize both performance and recovery
! Can be used and will benefit all levels of athletes and
individuals involved in fitness.
! Used in rehabilitation and recreation settings.
!"#$"#%
%
Linear Model of Periodization
Begins: high initial training volume, low intensity
Progresses: Volume decreases, intensity increases to improve
strength and power
Ends: Rest Period
Can be made for periods over months to years.
Evidence: Periodization training methods are superior to
nonperiodized programs in the areas of:
Maximal strength
Cycling power
Motor performance
Jumping ability
Macrocycle longer period of time (usually a year)
Mesocycle fractionated segments
! Preparation phase: 2 weeks
! First Transition Phase
! Competition phase
! 2
nd
Transition Phase
! Preparation phase (weeks to few
months)
! Learning phase/ Hypertrophy
Emphasis: modest strength development
with
Volume: high 3 to 5 sets, 8 to 12 reps
Intensity: low 50 to 80% of 1 Rep Max
Include aerobic and anaerobic training
First Transition (weeks to months)
Strength/ Power
Emphasis: strength/power development
Volume: moderate, 3 to 5 sets,5 to 6 reps
Intensity: Moderate, 80 90% of 1 RM
! Competition Phase/ In season
! Motor performance/ maintenance
! Emphasis: peak competition or motor
performance
! Volume: low, 3 to 5 sets, 2 to 4 reps
! Intensity: high, 90 to 95% 1 RM
! Interval training, sports specific
2
nd
Transition Phase/ Active recovery
(1-3 weeks)
Emphasis: rest/ recovery
! Volume: low
! Intensity: low
! Variation: different exercise modes
! Prolonged inactivity will reduce neural
adaptations to gains made during previous
strength program.
!"#$"#%
(
! Nonlinear periodization
(Undulating)
! Intensity and volume are rotated within a
7-10 day cycle by rotating different protocols
! One single day = equals one characteristic of
strength targeted (power, local muscle
endurance, speed)
Ex:
Monday Wednesday Friday
3-5 RM 10-12 RM 10-12 RM
Heavy/ Power Light/ LME Moderate/ Strength
! Muscle Strength
! Muscle Hypertrophy
! Muscular Power
! Muscular Endurance
! Motor Performance
Muscle action
Intensity
Volume
Exercise Selection
Exercise order
Rest periods between sets
Frequency
! Size Principle greater force, greater
motor units recruited
How does strength improve with training?
! Increased neural recruitment
! Increased muscle cross sectional area
! Changes in muscle architecture
! Changes in metabolism
Muscle Strength Novice Advanced
Muscle Action Use of ecn, con, isometric exercises Same
Loading 60-70% of 1 RM, 8-12 reps
Increases: 2-10%
80-100% of 1 RM
Volume 1-3 Sets Variation
Exercise selection Unilateral, bilateral, multi-joint exercises same
Free Weights and
Machines
Both both
Exercise Order Large before small muscles
Multiple joint, before single joint
High intensity before low intensity
Rest 2-3 minutes same
Frequency 2-3x/ week 3-4x/ week
Speed Slow to moderate Same, but slow with intent it beneficial
for CON
!"#$"#%
)
! Mechanical loading ! gene expression and protein synthesis
! After 1 bout of vigorous RT, protein synthesis increases peaking at
24 hours post exercise.
! Anabolic activity can last up to 48hours post exercise.
! Becomes evident within the first 6 weeks of a training program.
! Neural adaption vs. hypertrophy = strength
! Adaptation occurs when less muscle fibers recruited to perform
same given tasks.
! Progressive overload necessary
Muscle Hypertrophy Novice/ Intermmediate Advanced
Muscle Action Use of ecn, con, isometric exercises Same
Loading 60-70% of 1 RM, 8-12 reps, 1-3 sets
Increases: 2-10%
80-100% of 1 RM, 3-6 reps. 1-3 sets
Exercise selection Unilateral, bilateral, multi-joint exercises same
Exercise Order Large before small muscles
Multiple joint, before single joint
High intensity before low intensity
Same
Rest 2-3 minutes (heavy)
1-2 minutes (light)
same
Frequency 2-3x/ week 4-6x/ week
Speed Slow to moderate Dependent on training goals
! Muscular Power = necessary for sport, work, and
daily living
! Highest power output attainable during a given
moment/ repetition
! Power = Work/time
! Neuromuscular contributions to power:
1. Maximal rate of force development
2. Force production at slow and fast contraction
velocities
3. Stretch-shortening cycle performance
4. Coordination of movement pattern and skill
Muscle Strength Novice Advanced
Muscle Action Use of ecn, con, isometric exercises Same
Loading Light/ Moderate loading
30-60% of 1 RM for upper body
0-60% of 1 RM for lower body
Heavy Loading
85-100% of 1RM
3-6 repetitions
Volume 3-6 Sets Variation
Exercise selection Using predominantly multiple joint exercises Using predominantly multiple joint
exercises
Free Weights and
Machines
Both both
Exercise Order Large before small muscles
High intensity before low intensity
Rest 2-3 minutes 2-3 minutes
Frequency 2-3x/ week 4-6x/ week
! Increase in strength demonstrates
increases in local muscular endurance
! Specificity of training has greatest effect
on local muscular endurance
! High reps/ minimum recovery period
Muscle Strength Novice Advanced
Muscle Action Use of ecn, con, isometric exercises Same
Loading Light Light to moderate
Volume High 10- 30 reps High 10-20 reps
Exercise selection Using predominantly multiple joint exercises,
bilateral, and single joint exercises
same
Free Weights and
Machines
Both both
Exercise Order Large before small muscles
High intensity before low intensity
Rest 1-2 minutes for 15- 20 reps
< 1 min for moderate sets 10-15 reps
same
Frequency 2-3x/ week 4-6x/ week
!"#$"#%
*
! Increased muscular strength
! Increased muscular endurance
! Increased lean muscle mass
! Maintain higher metabolic rate
! Reduce risk of injury
! Prevent and treat low back problems
! Improved posture
! Improved bone density
! Improved functional capacity
! Resistance training with aerobic training results in
slower/ decreased progress of strength and power
improvement
! In order to improve physical performance through
resistance training, specific training movements must
mimic those movements targeting improvement
(specificity)
! Variation helps reduce staleness of program
adherence
Evidence: there isnt a lot of evidence.
- Noticeable losses of strength range from 6-12 weeks, but are initiated within 2
weeks
- Dependent on type of strength training
Eccentric , functional training strength preserved over 6-8 weeks
- Declines attributed to reversal of neural and metabolic adaptations, mechanical
adaptations then follow
- Good news strength can be maintained with 1 bout of resistive training per week
Bottom Line:
Progression must occur in order to improve strength
Any change in that progression will result in plateau or decline in muscular gains due to
neural and muscular adaptations.
Primarily associated with:
! Eccentric muscle loading: utilizes fewer motor units
as fibers develop greater tension while lengthening.
! Tension on fiber is greater during eccentric
contractions.
Unaccustomed exercise, primarily eccentric, causes a
sequence of events that:
Diminishes performance
Causes ultrastructural damage
Initiates inflammatory response
Causes delayed onset muscular damage
1. Unaccustomed exercise using eccentric muscle action
2. High muscle force damage of sarcolemma causing release of
cytosolic enzymes and myoglobin
3. Damage to myofibrils and noncontractile structures
4. Metabolites accumulate to abnormal level in the muscle cell
producing more damage and reduced force capacity
5. Results in pain, acute inflammation at muscle sites, and
tenderness
6. Inflammation begins, muscle heals.
Adaptive process makes muscle less susceptible to damage from
exercise.
!"#$"#%
+
! How can you reduce delayed muscle
soreness or soreness in general in your
program design?
! Proactive:
! Slow progression
! Warm up/ stretch/ dynamic stretching
! Excitation prepared for activity
Reactive:
Rest
Ice- reduce inflammation, pain