King Grub
2016-06-01, 12:11
In strength training (ST), muscle activity is often analyzed by surface electromyography (EMG) and muscle damage through indirect markers, such as plasma concentrations of creatine kinase (CK) after exercise. However, there is little information about the influence of the strength exercises order on these parameters.
OBJECTIVE:
To analyze the effect of strength exercises order (supersets) in muscle activity and indirect markers of muscle damage.
METHODS:
Twenty (20) men were randomly assigned to one of the strength training sessions (TS). Each TS (5 sets x 8-10RM) consisted of two exercises for the knee extensor muscles and two exercises for the horizontal shoulder flexors performed in a different order: exercises for the same muscle group grouped (GE: n=10; 26.6±3.4 years; 17.4±3.4 body fat) or separated (SE: n=10; 24.9±2.6 years; 15.4±5.9 body fat). Muscle activity was analyzed by surface EMG (vastus lateralis (VL), vastus medialis (VM), rectus femoris (RF), pectoralis major (PM) and anterior deltoid (AD)) and the main indirect marker of muscle damage was the CK, evaluated immediately before and after the first five days of each training session.
RESULTS:
There was a higher EMG activity of GE in the RF (GE: 88.4% x SE: 73.6%) and AD (GE: 176.4% x SE: 100.0%); in addition to greater concentration of CK (GE: 632.4% x SE: 330.5%) after exercise.
CONCLUSION:
Our findings suggest that, in physically active men, implementing supersets with grouped exercises promotes greater muscle effort and muscle damage, wherein five days are not enough to recover the trained muscle groups.
J Strength Cond Res. 2016 May 25. Muscle Damage And Muscle Activity Induced By Strength Training Super-Sets In Physically Active Men.
OBJECTIVE:
To analyze the effect of strength exercises order (supersets) in muscle activity and indirect markers of muscle damage.
METHODS:
Twenty (20) men were randomly assigned to one of the strength training sessions (TS). Each TS (5 sets x 8-10RM) consisted of two exercises for the knee extensor muscles and two exercises for the horizontal shoulder flexors performed in a different order: exercises for the same muscle group grouped (GE: n=10; 26.6±3.4 years; 17.4±3.4 body fat) or separated (SE: n=10; 24.9±2.6 years; 15.4±5.9 body fat). Muscle activity was analyzed by surface EMG (vastus lateralis (VL), vastus medialis (VM), rectus femoris (RF), pectoralis major (PM) and anterior deltoid (AD)) and the main indirect marker of muscle damage was the CK, evaluated immediately before and after the first five days of each training session.
RESULTS:
There was a higher EMG activity of GE in the RF (GE: 88.4% x SE: 73.6%) and AD (GE: 176.4% x SE: 100.0%); in addition to greater concentration of CK (GE: 632.4% x SE: 330.5%) after exercise.
CONCLUSION:
Our findings suggest that, in physically active men, implementing supersets with grouped exercises promotes greater muscle effort and muscle damage, wherein five days are not enough to recover the trained muscle groups.
J Strength Cond Res. 2016 May 25. Muscle Damage And Muscle Activity Induced By Strength Training Super-Sets In Physically Active Men.