Do young adult males aiming to improve strength or develop muscle hypertrophy train according to the current strength and conditioning recommendations?)

  1. Pablo Prieto González
  2. Jorge Sánchez-Infante
  3. Miguel, Luis
Revista:
Retos: nuevas tendencias en educación física, deporte y recreación

ISSN: 1579-1726,  1988-2041

Año de publicación: 2022

Número: 46

Páginas: 714-724

Tipo: Artículo

DIALNET GOOGLE SCHOLAR lock_openDialnet editor

Otras publicaciones en: Retos: nuevas tendencias en educación física, deporte y recreación

Resumen

Objective: The present study aimed to verify if young adult males who aimed to improve their strength or attain muscle hypertrophy trained in agreement with the current strength and conditioning guidelines. Methods: Four hundred and fourteen subjects aged 18-25 with less than one year of strength training experience and whose training goal was to increase their strength or develop muscle hypertrophy were finally included in this research. They were surveyed through an 18-item self-administered questionnaire to verify whether their strength training practices met the current strength training guidelines. Results: Overall, more than 50% of the respondents did not follow the current strength and conditioning recommendations related to muscle action, number of sets, training structure, type of resistance, training to failure, and training supervision. Only slightly more than 50% of them did not train in agreement with the recommendations regarding exercise selection, number of repetitions, and weekly training frequency. The level of compliance with the training objectives of the respondents who followed the current strength and conditioning guidelines related to exercise selection, rest, speed, type of resistance, and training supervision was higher than specific cohorts who did not. Conclusion: Training in agreement with the current strength and conditioning guidelines would ensure that young adult males with less than one year of strength training experience attain their training objectives to a greater extend. Subjects who practice strength training should follow those strength and conditioning guidelines to avoid limiting future adaptations and increase the variability of their training programs, thus preventing workout plateau and fostering motivation.

Referencias bibliográficas

  • Aerenhouts, D., & D'Hondt, E. (2020). Using Machines or Free Weights for Resistance Training in Novice Males? A Randomized Parallel Trial. International journal of environmental research and public health, 17(21), 7848. https://doi.org/10.3390/ijerph17217848
  • American College of Sports Medicine. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687-708. https://doi.org/10.1249/MSS.0b013e3181915670
  • Anwer, S., & Alghadir, A. (2014). Effect of isometric quadriceps exercise on muscle strength, pain, and function in patients with knee osteoarthritis: a randomized controlled study. Journal of physical therapy science, 26(5), 745–748. https://doi.org/10.1589/jpts.26.745
  • Baz-Valle, E., Schoenfeld, B. J., Torres-Unda, J., Santos-Concejero, J., & Balsalobre-Fernández, C. (2019). The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PloS one, 14(12), e0226989
  • Bartlett, J. D., & Drust, B. (2021). A framework for effective knowledge translation and performance delivery of Sport Scientists in professional sport. European journal of sport science, 21(11), 1579–1587. https://doi.org/10.1080/17461391.2020.1842511
  • Bollado-Esteban, J.G. (2004). Mitos en educación física y deporte ¿Reto superado o anclados en el pasado? Ribalta: Quaderns d´aplicació didàctica i investigación, 21, 111-122
  • Brigatto, F. A., DE Camargo, J., DE Ungaro, W. F., Germano, M. D., Marchetti, P. H., Aoki, M. S., Braz, T. V., & Lopes, C. R. (2020). Multi-joint vs. Single-joint Resistance Exercises Induce a Similar Strength Increase in Trained Men: A Randomized Longitudinal Crossover Study. International journal of exercise science, 13(4), 1677–1690.
  • Campos, F., Martins, F., Gomes, R., Zylberberg, T., Mendes, S., & Damásio, A. (2021). Importancia atribuida en el fitness de acuerdo con el ingreso mensual de los practicantes (The importance given in fitness according to the participants income). Retos, 40, 336–343. https://doi.org/10.47197/retos.v1i40.81957
  • Cohen, J. (1988). Statistical power analysis for the behavioral sciences. Second Edition. Hillsdale, NJ: Lawrence Erlbaum Associates, Publishers.
  • Contreras, D.; Rojas, D.J.; & Gamboa, O. A. P. (2012). Efectos de dos formas de periodizar la carga (lineal y doble ondulada) en el entrenamiento de la fuerza, sobre la cinemática de la salida estática voluntaria en patinadores de carreras pre púberes. Actividad física y desarrollo humano, 4, 88-96.
  • Copeland, J. L., Good, J., & Dogra, S. (2019). Strength training is associated with better functional fitness and perceived healthy aging among physically active older adults: a cross-sectional analysis of the Canadian Longitudinal Study on Aging. Aging clinical and experimental research, 31(9), 1257–1263. https://doi.org/10.1007/s40520-018-1079-6
  • de la Cámara, M. Ángel, Valcarce Torrente, M., & Veiga, Óscar L. (2020). National Survey of Fitness Trends in Spain for 2020. Retos, 37, 434–441. https://doi.org/10.47197/retos.v37i37.74179
  • de Salles, B. F., Simão, R., Miranda, F., Novaes, J., Lemos, A., & Willardson, J. M. (2009). Rest interval between sets in strength training. Sports medicine (Auckland, N.Z.), 39(9), 765–777. https://doi.org/10.2165/11315230-000000000-00000
  • Egan, B., & Zierath, J. R. (2013). Exercise metabolism and the molecular regulation of skeletal muscle adaptation. Cell metabolism, 17(2), 162–184. https://doi.org/10.1016/j.cmet.2012.12.012
  • Estrada-Marcén, N., Sanz Gonzalo, G., Casterad Seral, J., Simón Grima, J., & Roso Moliner, A. (2019). Perfil profesional de los trabajadores del sector del fitness en la ciudad de Zaragoza (Professional profile of workers in the fitness sector in the city of Zaragoza). Retos, 35, 185–190. https://doi.org/10.47197/retos.v0i35.63892
  • Faigenbaum, A. D., & Myer, G. D. (2010). Resistance training among young athletes: safety, efficacy and injury prevention effects. British journal of sports medicine, 44(1), 56–63. https://doi.org/10.1136/bjsm.2009.068098
  • Fisher, J.P., Steele, J., Bruce-Low, S., & Smith, D. (2011). Evidence-based resistance training recommendations. Medicina Sportiva, 15, 147-162
  • Fleck, S.J. (2014). Basic principles of resistance training and exercise prescription. In S.J. Fleck & W.J. Kraemer (Eds.), Designing Resistance Training Programs-4th Edition (p.1). Champaign, IL, United States: Human Kinetics.
  • Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of strength and conditioning research, 33(8), 2019–2052. https://doi.org/10.1519/JSC.0000000000003230
  • Gómez Chávez, L. F. J., López-Haro, J., Pelayo Zavalza, A. R., & Aguirre Rodríguez, L. E. (2022) National Survey of Fitness Trends in Mexico for 2022. Retos, 44, 1053–1062. https://doi.org/10.47197/retos.v44i0.92028
  • González Alonso, J. & Pazmiño Santacruz, M. (2015). Calculation and interpretation of Cronbach's Alpha for the validation of the internal consistency of a questionnaire, with two possible Likert scales. Revista Publicando, 2(1), 62-67.
  • González-Boto, R.; Molinero, O.; Martínez-García, R.; de Andrade, A.; & Márquez, S. (2006). La adaptación en el deporte y su relación con el sobreentrenamiento. Cuadernos de Psicología, 6, 81-98.
  • Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine and science in sports and exercise, 36(4), 674–688. https://doi.org/10.1249/01.mss.0000121945.36635.61
  • Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports medicine (Auckland, N.Z.), 35(4), 339–361. https://doi.org/10.2165/00007256-200535040-00004
  • Kreher, J. B., & Schwartz, J. B. (2012). Overtraining syndrome: a practical guide. Sports health, 4(2), 128–138. https://doi.org/10.1177/1941738111434406
  • Larsen, S., Kristiansen, E., & van den Tillaar, R. (2021). Effects of subjective and objective autoregulation methods for intensity and volume on enhancing maximal strength during resistance-training interventions: a systematic review. PeerJ, 9, e10663. https://doi.org/10.7717/peerj.10663
  • López-Miñarro, P.A. (2002). Conceptualización de mito, falsa creencia y práctica errónea. En P.A. López-Miñarro (Eds.), Mitos y falsas creencias en la práctica deportiva (pp. 15-24). Barcelona: Inde.
  • Millar, P. J., McGowan, C. L., Cornelissen, V. A., Araujo, C. G., & Swaine, I. L. (2014). Evidence for the role of isometric exercise training in reducing blood pressure: potential mechanisms and future directions. Sports medicine (Auckland, N.Z.), 44(3), 345–356. https://doi.org/10.1007/s40279-013-0118-x
  • Naing, L., Winn, T., & Rusli, B.N. (2006). Practical issues in calculating the sample size for prevalence studies. Archives of Orofacial Sciences, 1, 9–14.
  • Navarro, F. (2004). Entrenamiento adaptado a los jóvenes. Rev de educ, 335, 61-80.
  • Navarro, F., Oca-Gaia, A., & Rivas-Feal, A. (2010). Planificación del entrenamiento y su control. Sevilla: Cultiva Libros.
  • Ochi, E., Maruo, M., Tsuchiya, Y., Ishii, N., Miura, K., & Sasaki, K. (2018). Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training. Frontiers in physiology, 9, 744. https://doi.org/10.3389/fphys.2018.00744
  • Oña, A. (2002). La ciencia en la actividad física: Viejos y nuevos problemas. Motriz, 9, 9-42. Macrotrends. Riyadh, Saudi Arabia Metro Area Population 1950-2022. https://www.macrotrends.net/cities/22432/riyadh/population. (Accessed on 02-01-2022).
  • Prieto González, P., Sagat, P., Ben Brahim, M., & Sedlacek, J. (2020). Análisis de la veracidad de determinadas creencias asociadas habitualmente al entrenamiento de fuerza. Una revisión narrativa (Analysis of the veracity of certain beliefs frequently associated to resistance training. A narrative review). Retos, 38, 773–781. https://doi.org/10.47197/retos.v38i38.69739
  • Roos, L., Hofstetter, M. C., Mäder, U., & Wyss, T. (2015). Training Methods and Training Instructors' Qualification Are Related to Recruits' Fitness Development During Basic Military Training. Journal of strength and conditioning research, 29 Suppl, 11, S178–S186. https://doi.org/10.1519/JSC.0000000000001106
  • Schoenfeld B. J. (2013). Is there a minimum intensity threshold for resistance training-induced hypertrophic adaptations? Sports medicine (Auckland, N.Z.), 43(12), 1279–1288. https://doi.org/10.1007/s40279-013-0088-z
  • Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of sports sciences, 37(11), 1286–1295. https://doi.org/10.1080/02640414.2018.1555906
  • Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8
  • Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., & Tiryaki-Sonmez, G. (2015). Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men. Journal of strength and conditioning research, 29(7), 1821–1829. https://doi.org/10.1519/JSC.0000000000000970
  • Veiga Núñez, O. L., Valcarce Torrente, M., King Cavero, A., & de la Cámara, M. Ángel. (2019). Encuesta Nacional de Tendencias de Fitness en España para 2019 (2019 National Survey of Fitness Trends in Spain). Retos, 35, 341–347. https://doi.org/10.47197/retos.v0i35.67353
  • Vieira, A. F., Umpierre, D., Teodoro, J. L., Lisboa, S. C., Baroni, B. M., Izquierdo, M., & Cadore, E. L. (2021). Effects of Resistance Training Performed to Failure or Not to Failure on Muscle Strength, Hypertrophy, and Power Output: A Systematic Review With Meta-Analysis. Journal of strength and conditioning research, 35(4), 1165–1175. https://doi.org/10.1519/JSC.0000000000003936
  • Vision 2030. Kingdom of Saudi Arabia. Available online: https://www.vision2030.gov.sa/media/rc0b5oy1/saudi_vision203.pdf (accessed on 02-01-2022).
  • Yusoff, M.S.B. (2019). ABC of content validation and content validity index calculation. Education in Medicine Journal, 11(2), 49–54. https://doi.org/10.21315/eimj2019.11.2.6
  • Zwolski, C., Quatman-Yates, C., & Paterno, M. V. (2017). Resistance Training in Youth: Laying the Foundation for Injury Prevention and Physical Literacy. Sports health, 9(5), 436–443. https://doi.org/10.1177/1941738117704153
Fuente de los datos: Dialnet