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Open AccessArticle

Changes in Muscle Power and Muscle Morphology with Different Volumes of Fast Eccentric Half-Squats

1
Sports Performance Laboratory, School of Physical Education and Sport Science, National and Kapodistrian University of Athens, Daphne, 17237 Athens, Greece
2
Department of Life and Health Sciences, School of Sciences and Engineering, University of Nicosia, CY-1700 Nicosia, Cyprus
3
A’ Neurology Clinic, Aiginition Hospital, Medical School, National and Kapodistrian University of Athens, 11528 Athens, Greece
*
Author to whom correspondence should be addressed.
These authors contributed equally to this study.
Sports 2019, 7(7), 164; https://doi.org/10.3390/sports7070164
Received: 10 June 2019 / Revised: 24 June 2019 / Accepted: 3 July 2019 / Published: 5 July 2019
The aim of the study was to evaluate power performance and muscle morphology adaptations in response to 5 weeks of fast-eccentric squat training (FEST) performed twice per week, with three different training volumes. Twenty-five moderately trained females were assigned into three groups performing eight repetitions of FEST of either four sets (4 × 8 group; N = 9), 6 sets (6 × 8 group; N = 8) or eight sets (8 × 8 group, N = 8). Before and after the intervention, countermovement jumping height (CMJh) and power (CMJp), half squat maximal strength (1-RM), quadriceps cross-sectional area (QCSA) and vastus lateralis (VL) architecture and fiber type composition were evaluated. Significant increases (p < 0.05) were found for all groups, with no differences among them in 1-RM (4 × 8: 14.8 ± 8.2%, 6 × 8: 13.1 ± 9.2% and 8 × 8: 21.6 ± 7.0%), CMJh (4 × 8: 12.5 ± 8.5%, 6 × 8: 11.3 ± 9.3% and 8 × 8: 7.0 ± 6.2%), CMJp (4 × 8: 9.1 ± 6.0%, 6 × 8: 7.1 ± 5.2% and 8 × 8: 5.0 ± 3.9%) and QCSA (4 × 8: 7.7 ± 4.7%, 6 × 8: 9.0 ± 6.8% and 8 × 8: 8.2 ± 6.5%). Muscle fiber type distribution remained unaltered after training in all groups. VL fascicle length increased and fascicle angle decreased only in 6 × 8 and 8 × 8 groups. In conclusion, four sets of eight fast-eccentric squats/week increase lower body power and strength performance and maintain type IIX muscle fibers after 5 weeks, at least in moderately trained females. View Full-Text
Keywords: eccentric training; fiber type composition; females; ultrasound; muscle hypertrophy eccentric training; fiber type composition; females; ultrasound; muscle hypertrophy
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Zacharia, E.; Spiliopoulou, P.; Methenitis, S.; Stasinaki, A.-N.; Zaras, N.; Papadopoulos, C.; Papadimas, G.; Karampatsos, G.; Bogdanis, G.C.; Terzis, G. Changes in Muscle Power and Muscle Morphology with Different Volumes of Fast Eccentric Half-Squats. Sports 2019, 7, 164.

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