Effects of FST-7 and traditional training on muscle strength of resistance training practitioners
Abstract
Resistance training practitioners use training methods to increase strength, such as the Fascial Strethc Training 7 Sets (FST-7). Some acute responses of this method are known, however it is not known exactly what the chronic effects on strength. The aim of this study was to compare the FST-7 method with the traditional strength training on the muscle strength of bodybuilders. Materials and methods: 13 men were divided into two groups: traditional training (TRAD, n=6) and FST-7 (FST-7, n=7). The trainings were carried out 6 times a week, for four weeks. The body mass (BM), body mass index (BMI), the fat percentage, the maximum strength (MS) and strength endurance (SE) were evaluated. Data were compared using two-way repeated measures ANOVA, followed by Tukey's post-hoc. The significance level adopted was 5%. Results: both groups increased BM, BMI, MS and SE in the guided barbell squat (GBS) and bench press (BP) exercises. However, the FST-7 group showed a greater increase in relative MS in both exercises. In addition, FST-7 group performing a greater number of repetitions of these exercises in the SE test compared to the TRAD. Conclusion: both trainings were enough to increase strength. However, FST-7 led to greater relative gains of MS and SE.
References
-ACSM. American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. Vol. 41. Num. 3. p. 687-708. 2009.
-Azevedo, P. H. S. M.; Demampra, T. H.; Oliveira, G. P.; Baldissera, V.; Bürger-Mendonça, M.; Marques, A. T.; Oliveira, J. C.; Perez, S. E. A. Efeito de 4 semanas de treinamento resistido de alta intensidade e baixo volume na força máxima, endurance muscular e composição corporal de mulheres moderadamente treinadas. Brazilian Journal of Biomotricity. Vol. 1. Num. 3. p. 76-85. 2007.
-Salles, B. F. Métodos de treinamento para força e hipertrofia: da teoria à prática. Belo Horizonte: Livro na Mão. 2020.
-Evangelista, A. L.; Souza, E. O.; Moreira, D. C. B.; Alonso, A. C.; Teixeira, C. V. S.; Wadhi, T.; Rauch. J.; Bocalini, D. S.; Pereira, P. E. A.; Greve, J. M. D. Interset Stretching vs. Traditional Strength Training: Effects on Muscle Strength and Size in Untrained Individuals. J Strength Cond Res. Vol. 33, Num. 1. p. 159-166. 2019.
-Farrell III, J. W.; Blackwood, D. J.; Larson, R. D. Four Weeks of Muscular Endurance Resistance Training Does Not Alter Fatigue Index. International Journal of Kinesiology & Sports Science. Vol. 6. Num. 3. p. 32-37. 2018.
-Figueiredo, V. C.; Salles, B. F.; Trajano, G. S. Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Med. Vol. 48. Num 3. p. 499-505. 2018.
-Fleck, S.; Kraemer, W. Fundamentos do treinamento de força muscular. 4ª edição. Artmed. 2017.
-Jackson, A.; Pollock, M. Generalized equation for predicting body density of men. British Journal of Nutrition. Vol. 40. Num. 3. p. 497-504. 1978.
-Lima, F. V.; Chagas, M. H. Musculação: variáveis estruturais. Belo Horizonte: Casa da Educação Física. 2008.
-Kraemer, W. J.; Fry, A. C. Strength testing: Development and evaluation of methodology. In Maud, P. J.; Foster C. editors. Physiological assessment of human fitness. Champaign, IL. Human Kinetics. 1995. p. 115-138.
-Marin, D P.; Urtado, C B.; Marques, C G; Serafim, A I S; Polito, L F T; Almeida, F N; Prestes, J; Otto, R. Effects of inter-set stretching on acute hormonal and metabolic response: a pilot study. Hum Mov. Vol. 20, Num 1. p. 55-61. 2019.
-Miranda, H.; Maia, M. D. E. F.; Paz, G. A.; Costa, P. B. Acute effects of antagonista static stretching in the inter-set rest period on repetition performance and muscle activation. Res Sports Med. Vol. 23. Num. 1. p. 37-50. 2015.
-Nunes, J. P.; Kassiano, W.; Costa, B. D. V.; Mayhew, J. L.; Ribeiro, A. S.; Cyrino, E. S. Equating resistance-training volume between programs focused on muscle hypertrophy. Sports Med. Vol. 51. Num 6. p. 1171-1178. 2021.
-Oliveira, M. A.; Reis, C. B. F.; Miranda, L. R. A.; Oliveira Junior, J. F.; Leite, R. D. Potencial efeito do método fascial stretch training-7 (FST-7) nas variáveis hemodinâmicas, volume de repetições e percepção subjetiva de esforço. Revista Brasileira de Prescrição e Fisiologia do Exercício. São Paulo. Vol.13. Num. 83. p.357-362. 2019.
-Paz, G.; Maia, M.; Whinchester, J.; Miranda, H. Strength performance parameters and muscle activation adopting two antagonist stretching methods before and between sets. Vol. 31. Num 6. p. 173-180. 2016.
-Prestes, J.; Foschini, D.; Marchetti, P.; Charro, M.; Tibana, R. Prescrição e periodização do treinamento de força em academias. 2ª edição. Manole. 2016.
-Schoenfeld, B. J.; Grgic J.; Krieger, J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. Vol. 37. Num 11. p. 1286-1295. 2019
-Schoenfeld, B. J.; Ratamess, N.A.; Peterson, M. D.; Contreras, B.; Tiryaki-Sonmez, G. Influence of resistance training frequency on muscular adaptations in well-trained men. J Strength Cond Res. Vol. 29. Num. 7. p. 1821-1829. 2015.
-Siri, W. E. Body composition from fluids spaces and density: analyses of methods. In: Techniques for measuring body composition, Washington, DC. National Academy of Science and Natural Resource Council. 1961.
-Trindade, T. B.; Neto, L. O.; Pita, J. C. N.; Tavares, V. D. O.; Dantas, P. M. S.; Schoenfeld, B. J.; Prestes, J. Pre-stretching of the hamstrings before squatting acutely increases biceps femoris thickness without impairing exercise performance. Front Physiol. Vol. 7. Num 11. p. 769. 2020.
-Uchida, M. C.; Bacurau, R. F.; Navarro, F.; Pontes Jr, F. L.; Tussuti, V. D.; Moreau, R. L.; 22-Rosa, L. F. B. P. C.; Aoki, M. S. Alteração da relação testosterona: cortisol induzida pelo treinamento de força em mulheres. Revista Brasileira de Medicina do Esporte. Vol. 10. Num. 3. p. 165-168. 2004.
-Zaroni, R. S.; Brigatto, F. A.; Schoenfeld, B. J.; Braz, T. V.; Benvenutti, J. C.; Germano, M. D.; Marchetti, P. H.; Aoki, M. S.; Lopes, C. R. High resistance-training frequency enhances muscle thickness in resistance-trained men. J Strength Cond Res. Vol. 33. Num 1. p. 140-151. 2019.
Copyright (c) 2023 Victor Barros Gonçalves, Sabrina Fontes Domingues, Leonardo Mateus Teixeira Rezende, Júlia Muniz Dias, Anselmo Gomes de Moura
This work is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.
Authors who publish in this journal agree to the following terms:
- Authors retain the copyright and grant the journal the right of first publication, with work simultaneously licensed under the Creative Commons Attribution License BY-NC which allows the sharing of the work with acknowledgment of the authorship of the work and initial publication in this journal.
- Authors are authorized to enter into additional contracts separately for non-exclusive distribution of the version of the work published in this journal (eg, publishing in institutional repository or book chapter), with acknowledgment of authorship and initial publication in this journal.
- Authors are allowed and encouraged to post and distribute their work online (eg, in institutional repositories or on their personal page) at any point before or during the editorial process, as this can bring about productive change as well as increase impact and impact. citation of published work (See The Effect of Free Access).
