Muscular strength is essential for health and quality of life, impacting body composition, balance, locomotion, functional independence, and mental health. Resistance training (RT) is the primary way to increase strength and muscle hypertrophy. Traditionally, RT programs rely on gravity, which can limit muscle activation, especially during the eccentric phase of movement. To improve outcomes, it is important to include methods that intensify muscle work during this phase. Flywheel resistance Training (FWRT) was developed to increase overload during the eccentric phase by harnessing the energy generated during the concentric phase and applying it to the eccentric phase. This type of training has shown positive results in several studies, improving strength, hypertrophy, jump performance, aerobic endurance, agility, and running economy. However, there are still no studies that define how the variables of FWRT should be effectively prescribed. Properly adjusting these variables can optimize muscle adaptations and improve physical fitness and health indices. Therefore, in this study, the number of sets will be evaluated to investigate whether a higher number of sets can lead to greater muscle adaptations.
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Maximum isometric voluntary contraction (upper extremities)
Timeframe: Baseline and after eight weeks
Maximum isometric voluntary contraction (lower extremities)
Timeframe: Baseline and after eight weeks
1 RM test (elbow flexors)
Timeframe: Baseline and after eight weeks
1 RM test (knee extension)
Timeframe: Baseline and after eight weeks
Muscle power (upper extremities)
Timeframe: Baseline and after eight weeks
Muscle power (lower extremities)
Timeframe: Baseline and after eight weeks
Muscle adaptations
Timeframe: Baseline and after eight weeks