Study: Tapering / Ramping

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Taken from the NSCA news. The researchers concluded that 4 weeks of detraining

has a negative impact on muscle strength and power output, however, a 4 week low

volume, high intensity strength training taper may result in further strength

gains without change in muscular power output as a result of the hormonal

differences in response to continued training:

The Effects of Detraining and Tapering on Hormonal Responses and

Strength Performance

A recent study published in the Journal of Strength and Conditioning

Research investigated the changes brought about by short-term

detraining and tapering. The researchers designed this study to

compare the differences in strength and power gains, in addition to

anabolic and catabolic hormone changes after a 16-week strength

training program, followed by 4 weeks of detraining or tapering.

Forty-six physically active men participated in this study which

consisted of a 16-week resistance training program, followed by 4

weeks of either detraining, in which all sprint and resistance

training was discontinued, or a tapered strength training program

where volume was decreased and intensity increased. All subjects gave

blood samples to determine basal hormone levels and were tested for

maximal muscle strength and power on three occasions: prior to

training, after 16 weeks of resistance training, and after the 4 week

experimental period. All subjects continued their sport participation

throughout the study.

Results of this study indicated that the athletes that detrained

experienced significantly greater decreases in muscle strength (-6%

to -9%) and muscular power output (-17 and -14%) in both the upper

and lower body extensor muscles. The tapered group experienced 2%

increases in both arm and leg maximal strength and no change in power

output. Post-test blood samples revealed that the athletes in the

detraining group had increased resting serum insulin-like growth

factor (IGF)-1 concentrations, and the athletes who tapered their

training experienced an increase in resting serum insulin-like

binding protein-3 (IGFBP-3) concentrations.

The researchers concluded that 4 weeks of detraining has a negative

impact on muscle strength and power output, however, a 4 week low

volume, high intensity strength training taper may result in further

strength gains without change in muscular power output as a result of

the hormonal differences in response to continued training.

Mikel Izquierdo, Ibanez, -Badillo,

A. Ratamess, J. Kraemer, Keijo Hakkinen, Henri Bonnabau,

Cristina Granados, Duncan N. French, and Esteban M. Gorostiaga.

(2007). Detraining and tepering effects on hormonal responses and

strength performance. Journal of Strength and Conditioning Research,

21(3), 768-7

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Carruthers

Wakefield, UK