Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations
Background Based on emerging evidence that brief periods of cessation from resistance training (RT) may re-sensitize muscle to anabolic stimuli, we aimed to investigate the effects of a 1-week deload interval at the midpoint of a 9-week RT program on muscular adaptations in resistance-trained indivi...
| Main Authors: | , , , , , , , , , , |
|---|---|
| Format: | Article |
| Language: | English |
| Published: |
PeerJ Inc.
2024-01-01
|
| Series: | PeerJ |
| Subjects: | |
| Online Access: | https://peerj.com/articles/16777.pdf |
| _version_ | 1797347497659596800 |
|---|---|
| author | Max Coleman Ryan Burke Francesca Augustin Alec Piñero Jaime Maldonado James P. Fisher Michael Israetel Patroklos Androulakis Korakakis Paul Swinton Douglas Oberlin Brad J. Schoenfeld |
| author_facet | Max Coleman Ryan Burke Francesca Augustin Alec Piñero Jaime Maldonado James P. Fisher Michael Israetel Patroklos Androulakis Korakakis Paul Swinton Douglas Oberlin Brad J. Schoenfeld |
| author_sort | Max Coleman |
| collection | DOAJ |
| description | Background Based on emerging evidence that brief periods of cessation from resistance training (RT) may re-sensitize muscle to anabolic stimuli, we aimed to investigate the effects of a 1-week deload interval at the midpoint of a 9-week RT program on muscular adaptations in resistance-trained individuals. Methods Thirty-nine young men (n = 29) and women (n = 10) were randomly assigned to 1 of 2 experimental, parallel groups: An experimental group that abstained from RT for 1 week at the midpoint of a 9-week, high-volume RT program (DELOAD) or a traditional training group that performed the same RT program continuously over the study period (TRAD). The lower body routines were directly supervised by the research staff while upper body training was carried out in an unsupervised fashion. Muscle growth outcomes included assessments of muscle thickness along proximal, mid and distal regions of the middle and lateral quadriceps femoris as well as the mid-region of the triceps surae. Adaptions in lower body isometric and dynamic strength, local muscular endurance of the quadriceps, and lower body muscle power were also assessed. Results Results indicated no appreciable differences in increases of lower body muscle size, local endurance, and power between groups. Alternatively, TRAD showed greater improvements in both isometric and dynamic lower body strength compared to DELOAD. Additionally, TRAD showed some slight psychological benefits as assessed by the readiness to train questionnaire over DELOAD. Conclusion In conclusion, our findings suggest that a 1-week deload period at the midpoint of a 9-week RT program appears to negatively influence measures of lower body muscle strength but has no effect on lower body hypertrophy, power or local muscular endurance. |
| first_indexed | 2024-03-08T11:48:37Z |
| format | Article |
| id | doaj.art-a4dfa13a91684830aed3d274e84cb4e3 |
| institution | Directory Open Access Journal |
| issn | 2167-8359 |
| language | English |
| last_indexed | 2024-03-08T11:48:37Z |
| publishDate | 2024-01-01 |
| publisher | PeerJ Inc. |
| record_format | Article |
| series | PeerJ |
| spelling | doaj.art-a4dfa13a91684830aed3d274e84cb4e32024-01-24T15:05:24ZengPeerJ Inc.PeerJ2167-83592024-01-0112e1677710.7717/peerj.16777Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptationsMax Coleman0Ryan Burke1Francesca Augustin2Alec Piñero3Jaime Maldonado4James P. Fisher5Michael Israetel6Patroklos Androulakis Korakakis7Paul Swinton8Douglas Oberlin9Brad J. Schoenfeld10Applied Muscle Development Laboratory, City University of New York, Herbert H. Lehman College, Bronx, United States of AmericaApplied Muscle Development Laboratory, City University of New York, Herbert H. Lehman College, Bronx, United States of AmericaApplied Muscle Development Laboratory, City University of New York, Herbert H. Lehman College, Bronx, United States of AmericaApplied Muscle Development Laboratory, City University of New York, Herbert H. Lehman College, Bronx, United States of AmericaApplied Muscle Development Laboratory, City University of New York, Herbert H. Lehman College, Bronx, United States of AmericaSolent University, Southampton, United KingdomApplied Muscle Development Laboratory, City University of New York, Herbert H. Lehman College, Bronx, United States of AmericaApplied Muscle Development Laboratory, City University of New York, Herbert H. Lehman College, Bronx, United States of AmericaRobert Gordon Univesity, Aberdeen, United KingdomApplied Muscle Development Laboratory, City University of New York, Herbert H. Lehman College, Bronx, United States of AmericaApplied Muscle Development Laboratory, City University of New York, Herbert H. Lehman College, Bronx, United States of AmericaBackground Based on emerging evidence that brief periods of cessation from resistance training (RT) may re-sensitize muscle to anabolic stimuli, we aimed to investigate the effects of a 1-week deload interval at the midpoint of a 9-week RT program on muscular adaptations in resistance-trained individuals. Methods Thirty-nine young men (n = 29) and women (n = 10) were randomly assigned to 1 of 2 experimental, parallel groups: An experimental group that abstained from RT for 1 week at the midpoint of a 9-week, high-volume RT program (DELOAD) or a traditional training group that performed the same RT program continuously over the study period (TRAD). The lower body routines were directly supervised by the research staff while upper body training was carried out in an unsupervised fashion. Muscle growth outcomes included assessments of muscle thickness along proximal, mid and distal regions of the middle and lateral quadriceps femoris as well as the mid-region of the triceps surae. Adaptions in lower body isometric and dynamic strength, local muscular endurance of the quadriceps, and lower body muscle power were also assessed. Results Results indicated no appreciable differences in increases of lower body muscle size, local endurance, and power between groups. Alternatively, TRAD showed greater improvements in both isometric and dynamic lower body strength compared to DELOAD. Additionally, TRAD showed some slight psychological benefits as assessed by the readiness to train questionnaire over DELOAD. Conclusion In conclusion, our findings suggest that a 1-week deload period at the midpoint of a 9-week RT program appears to negatively influence measures of lower body muscle strength but has no effect on lower body hypertrophy, power or local muscular endurance.https://peerj.com/articles/16777.pdfDetrainingHypertrophyStrengthMuscle enduranceResensitize |
| spellingShingle | Max Coleman Ryan Burke Francesca Augustin Alec Piñero Jaime Maldonado James P. Fisher Michael Israetel Patroklos Androulakis Korakakis Paul Swinton Douglas Oberlin Brad J. Schoenfeld Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations PeerJ Detraining Hypertrophy Strength Muscle endurance Resensitize |
| title | Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations |
| title_full | Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations |
| title_fullStr | Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations |
| title_full_unstemmed | Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations |
| title_short | Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations |
| title_sort | gaining more from doing less the effects of a one week deload period during supervised resistance training on muscular adaptations |
| topic | Detraining Hypertrophy Strength Muscle endurance Resensitize |
| url | https://peerj.com/articles/16777.pdf |
| work_keys_str_mv | AT maxcoleman gainingmorefromdoinglesstheeffectsofaoneweekdeloadperiodduringsupervisedresistancetrainingonmuscularadaptations AT ryanburke gainingmorefromdoinglesstheeffectsofaoneweekdeloadperiodduringsupervisedresistancetrainingonmuscularadaptations AT francescaaugustin gainingmorefromdoinglesstheeffectsofaoneweekdeloadperiodduringsupervisedresistancetrainingonmuscularadaptations AT alecpinero gainingmorefromdoinglesstheeffectsofaoneweekdeloadperiodduringsupervisedresistancetrainingonmuscularadaptations AT jaimemaldonado gainingmorefromdoinglesstheeffectsofaoneweekdeloadperiodduringsupervisedresistancetrainingonmuscularadaptations AT jamespfisher gainingmorefromdoinglesstheeffectsofaoneweekdeloadperiodduringsupervisedresistancetrainingonmuscularadaptations AT michaelisraetel gainingmorefromdoinglesstheeffectsofaoneweekdeloadperiodduringsupervisedresistancetrainingonmuscularadaptations AT patroklosandroulakiskorakakis gainingmorefromdoinglesstheeffectsofaoneweekdeloadperiodduringsupervisedresistancetrainingonmuscularadaptations AT paulswinton gainingmorefromdoinglesstheeffectsofaoneweekdeloadperiodduringsupervisedresistancetrainingonmuscularadaptations AT douglasoberlin gainingmorefromdoinglesstheeffectsofaoneweekdeloadperiodduringsupervisedresistancetrainingonmuscularadaptations AT bradjschoenfeld gainingmorefromdoinglesstheeffectsofaoneweekdeloadperiodduringsupervisedresistancetrainingonmuscularadaptations |