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Physiological responses using 2 high-speed resistance training protocols.

Carla Werlang Coelho1, Dusan Hamar, Claudio Gil Soares de Araújo

  • 1Physical Education Graduate Program, Gama Filho University, Rio de Janeiro, Brazil.

Journal of Strength and Conditioning Research
|May 14, 2003
PubMed
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High-speed resistance training (RT) using a discontinuous protocol (2 x 6 reps) is less physiologically demanding for untrained adults than a continuous protocol (1 x 12 reps). This finding may improve long-term exercise adherence.

Area of Science:

  • Exercise Physiology
  • Sports Science
  • Human Kinetics

Background:

  • High-speed resistance training (RT) is a popular method for improving strength and power.
  • Understanding the physiological demands of different RT protocols is crucial for optimizing training and adherence.
  • Untrained individuals may benefit from modified RT protocols to reduce initial physiological stress.

Purpose of the Study:

  • To compare the physiological responses to continuous (1 x 12 repetitions) versus discontinuous (2 x 6 repetitions with 15-second rest) high-speed resistance training protocols in untrained adults.
  • To determine if a discontinuous RT protocol is less physiologically demanding than a continuous protocol.
  • To assess the impact of protocol variation on key physiological markers and performance.

Main Methods:

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  • Fifteen untrained adults participated in a randomized crossover study.
  • Participants performed two high-speed RT protocols (continuous and discontinuous) on separate days.
  • Physiological measures included heart rate (HR), blood lactate (BL), rate of perceived exertion (RPE), and concentric phase mean power (CPMP).

Main Results:

  • The discontinuous (2 x 6) protocol elicited significantly lower exercise HR, blood lactate levels, and RPE compared to the continuous (1 x 12) protocol (p < 0.05).
  • Concentric phase mean power tended to be higher in the discontinuous protocol, particularly in the final repetitions.
  • The discontinuous protocol was confirmed to be less physiologically demanding.

Conclusions:

  • A discontinuous high-speed resistance training protocol (2 x 6) is less physiologically demanding for untrained individuals compared to a continuous protocol (1 x 12).
  • This reduced physiological stress, coupled with similar or higher power output, may enhance long-term adherence to resistance training in novice exercisers.
  • Further research is warranted to investigate the long-term physiological adaptations resulting from these distinct RT protocols.