Resistance Training Recovery: Considerations for Single vs. Multi-joint Movements and Upper vs. Lower Body Muscles

摘要

International Journal of Exercise Science 8(1) : 85-96, 2015. This study examined muscle recovery patterns between single-joint (SJ) versus multi-joint (MJ), and upper-body (UB) versus lower-body (LB) exercises and the utility of perceptual measures (ratings of perceived exertion (RPE) and perceived recovery scale (PRS)) to assess recovery status. A 10 rep max (10-RM) was determined for 6 SJ and 4 MJ exercises (5 UB and 5 LB) for male recreational weightlifters (n = 10). Participants completed a baseline protocol including 8 repetitions at 85% of 10-RM followed by a set to failure with 100% of 10-RM. In a counter-balanced crossover design, participants returned at 24 or 48 h to repeat the protocol. PRS and RPE were assessed following the first and second sets of each exercise respectively. Wilcoxon matched pair signed-rank tests determined performance improved (p < 0.05) for every lift type category from 24 to 48 h, but the only difference in ? repetitions from baseline at the same time point was between MJ (-1.7 ± 1.5 repetitions ) and SJ (-0.5 ± 1.8 repetitions ) at 24 h (p = 0.037). Higher RPE and lower PRS estimations (p < 0.05) support the utility of perceptual measures to gauge recovery as the only between group differences were also found between MJ and SJ at 24 h. Eighty percent of participants completed within 1 repetition of baseline for all exercises at 48 h except bench press (70%) and deadlift (60%); suggesting 72 h of recovery should be implemented for multi-joint barbell lifts targeting the same muscle groups in slower recovering lifters.