Effects of two different tapering models on maximal strength gains in recreationally strength trained men

Abstract

Tapering is the last part of a periodized training program and the goal of the taper is to peak the performance. A tapering period can be performed in different ways and there are four tapering models which are often used. The purpose of this study was to compare the effects of two different tapering models on maximal strength performance and mechanisms behind the changes in performace. The study consisted a one-week control period, an eight-week training period and a two-week tapering period. The subjcts were 21-30-year-old strength trained men. All subjects followed the same training protocol for the first eight weeks and therafter the subjects were divided into two tapering groups: step (group 1) and exponential (group 2). In the step tapering group the training volume was reduced by 54 % at once and was then remained at this level during the both tapering weeks. In the exponential taper group the volume was reduced by 42 % for the first week and by 66 % for the second week. The following measurements were taken before and after the training and tapering period: 1RM squat, 1RM bench press, maximal isometric bilateral leg press, blood samples (CK, testosterone, cortisol, SHBG), EMG of vastus lateralis, cross-sectional area of vastus lateralis and body composition. Both groups increased their 1RM squat (group 1: 13.3±6.94 %, p=0.002; group 2: 15.6±7.05 %, p=0.000) and 1RM bench press (group 1: 9.48±3.62 %, p=0.000; group 2: 10.40±4.63 %, p=0.001) statistically significantly during the eight-week training period. The two-week tapering period led to further statistically significant increases in 1RM squat (group 1: 3.36±2.08 %, p=0.003; group 2: 1.72±0.89 %, p=0.004). There was a positive trend towards significance in improvements of 1RM bench press (group 1: 2.02±2.03 %, p=0.099; group 2: 1.42±1.59 %, p=0.076) after the tapering period. No significant differences were observed between the groups. AEMG of vastus lateralis (1500-2500 ms) increased significantly in group 1 during the taper (post 8-taper 2: 22.59±22.13 % p=0.028; taper 1-taper 2: 24.30±19.32 %, p=0.011). AEMG of VL increased significantly from taper 1 to taper 2 (500-1500 ms: p=0.046; 1500-2500 ms: p=0.015) and there was a positive trend towards significance from post 8 to taper 2 (1500-2500 ms: p=0.080) when the groups were combined. The T/SHBG ratio increased significantly in group 2 after the taper (16.09±10.84 %, p=0.022). Creatine kinase concentration decreased during the taper in both groups (group 1: -41.16±19.56 %, p=0.080: group 2: -15.37±20.51 % p=0.156) and the reduction was significant when the groups were combined (p=0.044). Reduced volume tapering seems to be an effective way to improve maximal strength performance. It seems that both, step and exponential tapers, can lead to improvents in maximal strength. Enhanced recovery of the neuromuscular system, an enhanced hormonal profile and reduced rate of muscle damage may explain the improved strength performance after the taper.