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

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

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.

MeSH terms

  • Adaptation, Physiological / physiology
  • Adolescent
  • Adult
  • Exercise / physiology*
  • Humans
  • Male
  • Muscle Contraction / physiology*
  • Muscle Strength / physiology*
  • Muscle, Skeletal / physiology*
  • Physical Endurance / physiology*
  • Resistance Training* / methods
  • Weight Lifting / physiology
  • Young Adult