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Sports (Basel). 2019 Jul 5;7(7). pii: E164. doi: 10.3390/sports7070164.

Changes in Muscle Power and Muscle Morphology with Different Volumes of Fast Eccentric Half-Squats.

Author information

1
Sports Performance Laboratory, School of Physical Education and Sport Science, National and Kapodistrian University of Athens, Daphne, 17237 Athens, Greece.
2
Sports Performance Laboratory, School of Physical Education and Sport Science, National and Kapodistrian University of Athens, Daphne, 17237 Athens, Greece. smetheni@phed.uoa.gr.
3
Department of Life and Health Sciences, School of Sciences and Engineering, University of Nicosia, CY-1700 Nicosia, Cyprus.
4
A' Neurology Clinic, Aiginition Hospital, Medical School, National and Kapodistrian University of Athens, 11528 Athens, Greece.

Abstract

The aim of the study was to evaluate power performance and muscle morphology adaptations in response to 5 weeks of fast-eccentric squat training (FEST) performed twice per week, with three different training volumes. Twenty-five moderately trained females were assigned into three groups performing eight repetitions of FEST of either four sets (4 × 8 group; N = 9), 6 sets (6 × 8 group; N = 8) or eight sets (8 × 8 group, N = 8). Before and after the intervention, countermovement jumping height (CMJh) and power (CMJp), half squat maximal strength (1-RM), quadriceps cross-sectional area (QCSA) and vastus lateralis (VL) architecture and fiber type composition were evaluated. Significant increases (p < 0.05) were found for all groups, with no differences among them in 1-RM (4 × 8: 14.8 ± 8.2%, 6 × 8: 13.1 ± 9.2% and 8 × 8: 21.6 ± 7.0%), CMJh (4 × 8: 12.5 ± 8.5%, 6 × 8: 11.3 ± 9.3% and 8 × 8: 7.0 ± 6.2%), CMJp (4 × 8: 9.1 ± 6.0%, 6 × 8: 7.1 ± 5.2% and 8 × 8: 5.0 ± 3.9%) and QCSA (4 × 8: 7.7 ± 4.7%, 6 × 8: 9.0 ± 6.8% and 8 × 8: 8.2 ± 6.5%). Muscle fiber type distribution remained unaltered after training in all groups. VL fascicle length increased and fascicle angle decreased only in 6 × 8 and 8 × 8 groups. In conclusion, four sets of eight fast-eccentric squats/week increase lower body power and strength performance and maintain type IIX muscle fibers after 5 weeks, at least in moderately trained females.

KEYWORDS:

eccentric training; females; fiber type composition; muscle hypertrophy; ultrasound

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