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Eur J Appl Physiol. 2015 Jul;115(7):1589-99. doi: 10.1007/s00421-015-3150-8. Epub 2015 Mar 10.

A single set of exhaustive exercise before resistance training improves muscular performance in young men.

Author information

1
Center of Research in Health Sciences, North University of Paraná (UNOPAR), Avenue Paris, 675, Jardim Piza, Londrina, PR, CEP 86041-120, Brazil, afaguiarunesp@gmail.com.

Abstract

PURPOSE:

The purpose of this study was to examine the effects of an additional set of exhaustive exercise before traditional hypertrophic training on quadriceps muscle performance in young men.

METHODS:

Subjects performed maximal dynamic strength (1RM), local muscular endurance (LME), and magnetic resonance imaging (MRI) tests before and after an 8-week hypertrophic training program using a knee extensor machine. After baseline testing, the subjects were divided into 3 groups: untrained control, traditional training (TR), and prior exhaustive training (PE). Both the TR and PE groups trained using the same training protocol (2 days week(-1); 3 sets of 8-12 repetitions at 75 % of 1RM); the only difference was that the PE group performed an additional set of exhaustive exercise at 20 % of 1RM before each training session.

RESULTS:

After 8 weeks, the PE group experienced a greater (P < 0.05) increase in 1RM, cross-sectional area, and LME than the TR group. Additionally, no changes (P > 0.05) in daily dietary intake were observed between groups.

CONCLUSION:

These results suggest that the inclusion of a single set of exhaustive exercise at 20 % of 1RM before traditional hypertrophic training can be a suitable strategy for inducing additional beneficial effects on quadriceps strength, hypertrophy, and endurance in young men.

PMID:
25753776
DOI:
10.1007/s00421-015-3150-8
[Indexed for MEDLINE]

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