https://journals.lww.com/nsca-jscr/abstract/9900/moderate_intensity_resistance_training_with.1095.aspx

Abstract

McMahon, G, Morse, C, Burden, A, Winwood, K, and Onambele–Pearson, G. Moderate intensity resistance training with partial range-of-motion at long muscle lengths elicits similar hypertrophy and architectural adaptations as high intensity resistance training using full range-of-motion. J Strength Cond Res XX(X): 000–000, 2026—Resistance training (RT) elicits varying magnitudes of active and passive forces in muscle. Evidence is lacking comparing chronic RT outcomes including muscle thickness (MTH) and muscle architecture (fascicle length [Lf], pennation angle [pen]) performing training at shorter, longer, and full ranges-of-motion (ROM). A total of 45 subjects were randomly assigned to 1 of 4 groups—shortened partial ROM (SP, 0–50° knee flexion, 80% 1 repetition maximum [1RM]), lengthened partial ROM (LP, 40–90° knee flexion, 55% 1RM), full ROM (FROM, 0–90° knee flexion, 80% 1RM), or control (CON)—completing 8 weeks of knee extensor exercise. Vastus Lateralis MTH, PEN, and Lf were measured at 25, 50, and 75% femur length pre–post training and analyzed as delta (Δ) change (%); statistical significance was set at p < 0.05. ΔMTH was greater in LP and FROM (p < 0.05) vs. SP at 75%. ΔMTH LP was greater than SP at 25% (p < 0.05) and ΔMTH FROM was greater than SP at 50% (p < 0.05) with no differences between LP and FROM at any location. ΔLf was greater in LP vs. FROM (p < 0.05) at 25 and 75%, and LP vs. SP (p < 0.05) at all sites. ΔLf was greater in FROM vs. SP (p < 0.05) at 50 and 75%. Absolute and normalized baseline Lf was inversely correlated with ΔLf in all groups (p < 0.001). This study provides novel evidence that moderate-intensity RT with partial ROM at long muscle lengths elicits similar hypertrophic and superior Lf adaptations as high-intensity full ROM training. These findings challenge traditional RT prescription, offering new insights for optimizing muscle size and architecture in athletic populations.

Abstract

Understanding physical functioning during fasting is critical for both survival and everyday performance*.* Thus, the main aim of the present study was to determine the effects of a 6-day fasting period on fine motor skills, drop jump (DJ) performance, and neuromuscular properties of the ankle plantar flexors in healthy, physically inactive men. Non-obese men (n = 14) completed a 6-day fast followed by 7 days of habitual diet. Changes in mood state, fine motor skills, reflexes (V-wave, H-wave and M-wave), involuntary muscle torque, maximal voluntary contraction (MVC), central activation ratio (CAR) during MVC, and DJ performance were measured. Fasting had no effect on physical performance (i.e., fine motor skills and DJ) and MVC; however, it increased subjective perceived fatigue, and reduced the Hmax/Mmax and Vsup/Mmax amplitude ratios after both 4 and 6 days of fasting (P < 0.05). In contrast, a decrease in CAR and an increase in H-reflex latency were observed only after 6 days of fasting (P < 0.05). Following the return to a habitual diet, CAR and reflexes returned to prefasting values (P &gt; 0.05), while improvements in mood, including decreased perceived fatigue and depressive symptoms, and increased vigor were accompanied by enhanced fine‑motor performance (P < 0.05). To conclude, despite adaptive modifications at both supraspinal and spinal levels and increased fatigue, MVC, jump performance, and fine‑motor skills were preserved after prolonged fasting. After resuming a habitual diet, changes at supraspinal and spinal level returned to baseline, and mood improvements coincided with enhanced fine-motor performance.

Abstract

Skeletal muscle mass (SMM) is a key determinant of physical performance, metabolic health, and functional capacity across the lifespan. This paper provides an evidence-based overview of the effects of exercise on SMM accrual across different age groups and associated practical applications for exercise training. Evidence suggests that hypertrophic responses may vary across the lifespan, with differences observed between children and youth, middle-aged, and older populations. In younger and middle-aged populations, the primary training objective should be directed toward increasing SMM, while in older individuals, resistance training is particularly relevant for mitigating age-related declines in muscle mass. Despite these age-related differences, resistance exercise has consistently been shown to be a highly effective stimulus for increasing skeletal muscle mass across all age groups. Furthermore, in certain populations, particularly less trained individuals, endurance training modalities may also contribute to skeletal muscle adaptations. However, endurance training alone is generally associated with less pronounced effects on SMM and may primarily be implemented to support overall health-related outcomes.

https://www.mdpi.com/2072-6643/18/12/1990

Abstract

Declines of skeletal muscle mass and functions are implicated in the progression of various clinical conditions such as cancers, obesity, insulin resistance, diabetes, and osteoporosis. While no effective and safe drugs against muscle wasting, such as sarcopenia and disease-associated cachexia, have been discovered, it is well documented that dietary essential amino acids (EAAs) or high-quality protein work synergistically to enhance the anabolic effect of resistance exercise training (RT), leading to gains in muscle mass, strength, and muscle quality. Dietary EAAs serve as precursors and signaling molecules for the synthesis of new muscle proteins (both contractile and mitochondrial) and stimulate neuromuscular junction remodeling. Furthermore, EAAs consumed in the post-absorptive state improve endurance capacity via stimulation of mitochondrial biogenesis (independent of PGC1-α) and mitochondrial dynamics (mitochondrial protein synthesis and fission). Here, we discuss (1) traditional molecular mechanisms regulating the muscle proteome through constant turnover (synthesis and breakdown), (2) novel mechanisms by which dietary supplementation of EAAs during RT simultaneously improves muscle strength and endurance, (3) stable isotope tracer methodologies that enable understanding of the dynamic muscle proteome and accurate assessment of functional muscle mass, and finally, (4) clinical implications of combined EAA and RT interventions in the context of muscle and metabolic dysfunction, including sarcopenia, cachexia, obesity, and chronic disease. Collectively, current evidence underscores the potential of balanced EAAs, particularly when combined with resistance training, as a safe, effective, and translationally relevant nutritional strategy to preserve and enhance muscle and metabolic health across healthy and clinical populations.

Abstract

Background: Resistance training increases lean mass, muscle accretion and performance. These adaptations from resistance training can be further increased with 5 g of creatine monohydrate supplementation (CrM). In addition to dose, it has been proposed that the timing of CrM may be an important factor to consider to help improve these adaptations. However, whether the strategic ingestion of CrM during a resistance training program influences lean mass, muscle accretion and performance in trained young healthy adults compared to a placebo is unknown. Therefore, this study examined whether consuming CrM immediately before or after resistance training sessions for 16 weeks differentially affected body composition, limb muscle thickness or muscle performance in trained young healthy adults. Twenty-seven participants were randomized into one of three groups: Creatine Before (n = 10; 24 ± 6 years of age; 5 g CrM immediately before resistance training sessions and placebo immediately after training), Creatine After (n = 9; 26 ± 7 years of age, 5 g of CrM immediately after resistance training sessions and placebo immediately before training) or the Placebo (n = 8; 25 ± 6 years of age; placebo immediately before and after training). Body composition, limb muscle thickness and muscle performance was assessed before and following 16 weeks. Results showed that the strategic ingestion of CrM (before or after resistance training sessions compared to a placebo) had no effect on measures of body composition, limb muscle thickness or muscle performance (p &gt; 0.05). In conclusion, 5 g of CrM (independent of the timing of ingestion) on resistance training days (or 280 g of CrM in total) was ineffective at augmenting muscle growth and performance in a small group of trained young healthy adults (18–39 years of age).