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

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.

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Abbreviations

1RM:

One repetition maximum

CSA:

Cross-sectional area

LME:

Local muscular endurance

MRI:

Magnetic resonance imaging

CV:

Coefficient of variation

RT:

Resistance training

EMG:

Electromyography

VL:

Vastus lateralis

SENIAM:

Surface EMG for Non-Invasive Assessment of Muscles

RMS:

Root mean square

BMI:

Body mass index

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No conflicts of interest, financial, or otherwise, are declared by the author(s).

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Correspondence to Andreo Fernando Aguiar.

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Communicated by William J. Kraemer.

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Aguiar, A.F., Buzzachera, C.F., Pereira, R.M. et al. A single set of exhaustive exercise before resistance training improves muscular performance in young men. Eur J Appl Physiol 115, 1589–1599 (2015). https://doi.org/10.1007/s00421-015-3150-8

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Keywords

  • Resistance training
  • Quadriceps
  • 1RM
  • Endurance
  • Cross-sectional area
  • Muscular strength