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Short-term Recovery Following Resistance Exercise Leading or not to Failure.

J J González-Badillo1, D Rodríguez-Rosell1, L Sánchez-Medina2

  • 1Sports and Athletic Performance Research Centre. Faculty of Sport. Pablo de Olavide University, Seville, Spain.

International Journal of Sports Medicine
|December 16, 2015
PubMed
Summary
This summary is machine-generated.

Performing fewer repetitions to failure in resistance training leads to faster recovery and less neuromuscular fatigue compared to training to exhaustion. This approach offers a less taxing stimulus with improved performance outcomes.

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Human Performance

Background:

  • Resistance training protocols vary in intensity and volume.
  • Understanding recovery kinetics is crucial for optimizing training.
  • Effort level (repetitions to failure) influences physiological responses.

Purpose of the Study:

  • To compare recovery time courses after resistance exercise protocols with different repetition limits.
  • To assess neuromuscular, biochemical, and heart rate variability responses to maximal vs. half-maximal effort sets.

Main Methods:

  • Nine males completed bench press and squat exercises using 80% of their one-repetition maximum (1RM).
  • Two protocols were used: 3 sets of 4 repetitions (3x4(8)) vs. 3 sets of 8 repetitions (3x8(8)).
  • Measurements included countermovement jump (CMJ), velocity against a fixed load (V1-load), biochemical markers (hormones, CK), and heart rate variability (HRV) and complexity (HRC) at various time points.

Main Results:

  • The 3x8(8) protocol induced greater neuromuscular fatigue than 3x4(8), evidenced by reduced repetition velocity and V1-load velocity.
  • Countermovement jump height recovery took up to 48 hours after 3x8(8), versus 6 hours after 3x4(8).
  • Higher prolactin and IGF-1 levels, along with greater reductions in HRV and HRC, were observed immediately post-exercise for the 3x8(8) protocol.

Conclusions:

  • Performing half-maximum repetitions per set (e.g., 3x4(8)) results in faster mean repetition velocities.
  • This protocol leads to less neuromuscular impairment and quicker recovery.
  • It also elicits a reduced hormonal response, less muscle damage, and a smaller decrease in heart rate variability and complexity.