1887

n International SportMed Journal - The effects of exercise order and periodized resistance training on maximum strength and muscle thickness : original research

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Abstract

Few studies have investigated the interaction between exercise order and periodized resistance training. The purpose of this study was to examine the effects and interaction of exercise order and periodization training on maximum strength and muscle thickness (MT) after 12 weeks of resistance training. Randomised controlled trial. The participants were randomly assigned to one of five groups. Group one (n = 11) trained using large muscle group exercises progressing toward small muscle group exercises in ondulatory periodization (LG-OP). Group two (n = 10) trained using small muscle group exercises progressing toward large muscle group exercises in ondulatory periodization (SM-OP). Group three (n = 10) trained using large muscle group exercises progressing toward small muscle group exercises in linear periodization model (LG-LP). Group four (n = 13) trained using small muscle group exercises progressing toward large muscle group exercises in linear periodization (SM-LP). Group five (n = 9) served as a control group (CG). Training frequency was two sessions per week with at least 72 hours of recovery between sessions. MT and one repetition maximum strength (1RM) for all exercises were assessed at baseline and after 12 weeks of training. No significant interaction was demonstrated between periodization models and exercise order. There were no significant differences between training groups in either 1RM or MT assessments after 12 weeks. Effect size data presented interesting findings regarding strength and MT improvements. For bench press, LG-OP presented greater magnitude strength gains than the other trained groups. For biceps curl, SM-OP presented greater magnitude strength gains than the other trained groups. For triceps extension, SM-OP and SM-LP presented large magnitude strength gains, LG-OP presented moderate magnitude and LG-LP presented small magnitude strength gains. The biceps and triceps MT effect sizes presented greater magnitudes of muscle accretion in SM-OP and SM-LP. In conclusion, greater strength and MT increases were observed for the muscle groups trained at the beginning of the sessions and the ondulatory periodization seems to maximize these improvements.

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/content/ismj/15/4/EJC164100
2014-12-01
2016-12-05
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