Fredrik Tonstad Vårvik

Stipendiat Institutt for idrettsvitenskap og kroppsøving

E-post: fredrik.t.varvik@uia.no
Telefon: +47 38 14 22 19
Mobiltelefon: +47 92 85 49 69
Kontor: I3044 (Universitetsveien 25, 4630 Kristiansand, Norway)

Pressebilde Last ned visittkort

Ansvarsområder

I min doktorgrad undersøker vi hvordan en kan optimalisere styrketrening i sesong for ballspillutøvere: med mål om å vedlikeholde muskelstørrelse, styrke, eksplosivitet og samtidig prestere best mulig under konkurranse. Vi sammenligner styrketrening med høy motstand mot eksplosiv- og plyometrisk trening med lavere motstand, med størst fokus på kvinnelige håndballutøvere.

Mine hovedinteressefelt er styrketrening og idrettsernæring, spesielt innenfor restitusjon, tilpasninger og prestasjon. Jeg underviser og veileder studenter og er involvert i forskningsprosjekter innenfor disse temaene i tillegg til å være konsulent hos Olympiatoppen Sør.

Jeg har fullført to bachelorgrader innen idrett og ernæring, en mastergrad i treningsfysiologi samt IOC sin diplom i idrettsernæring.

Undervisning

Treningslære, styrketrening (teori & praktisk) og idrettsernæring.

Forskningsgrupper

SPADE: Treningsprosesser og prestasjonsutvikling i idrett

Henselmans, Menno; Tiede, Dakota R.; Plotkin, Daniel L.; Mattingly, Madison L.; Harbour, Emrie R. & Anglin, Derick A. [Vis alle 10 forfattere av denne artikkelen] (2026). Effects of Modest Carbohydrate–Energy Supplementation on Resistance Training Adaptations in Trained Men: A Crossover Trial. Nutrients. 18(12). doi: 10.3390/nu18121961. Fulltekst i vitenarkiv Vis sammendrag
Background/Objectives: Higher energy and carbohydrate intakes have been hypothesized to enhance resistance training adaptations, yet empirical evidence remains mixed. The purpose of this study was to investigate whether supplemental carbohydrate–energy intake improves muscle hypertrophy and strength. Methods: Twenty resistance-trained men (26.7 ± 4.9 years old, 9.7 ± 6.1 years training experience) completed a quasi-randomized, double-blinded, counterbalanced crossover trial. Participants consumed either a daily protein-only supplement (30 g protein, 4 g carbohydrate) or a daily protein-plus-carbohydrate supplement (30 g protein, 54 g carbohydrate) for 8 weeks each, followed by crossover, while continuing their habitual training and nutrition. Primary outcomes included lean mass obtained using dual-energy X-ray absorptiometry, muscle thickness and cross-sectional area obtained via ultrasound, back squat one-repetition maximum, fatigue index, and knee extensor peak torque. Differences in estimated marginal means, controlling for order and phase effects, were analyzed via linear mixed models, with first-phase-only ANCOVAs as sensitivity analyses. Results: The carbohydrate–protein condition resulted in significantly higher daily energy (+485 kcal/d; p = 0.017) and carbohydrate intake (+33 g/d; p = 0.043) than the protein-only condition, with no differences in protein or fat intake or training volume. No significant differences between conditions were observed for any outcome, including in the sensitivity analyses. Conclusions: Modest supplemental carbohydrate–energy intake did not significantly augment muscle hypertrophy, fatigue resistance or strength in trained men within our study context. More high-powered research is needed to determine how much and under which circumstances carbohydrate–energy intake affects resistance training adaptations.
Grannes, Johan; Callender, Nigel Allan; Gonzalez, Adam M.; Hisdal, Jonny; Vårvik, Fredrik Tonstad & Bjørnsen, Thomas (2026). Acute effect of citrulline malate on flow-mediated dilation and serum pharmacodynamics in healthy young males. Frontiers in Physiology. 17. doi: 10.3389/fphys.2026.1773582. Fulltekst i vitenarkiv Vis sammendrag
Introduction: The use of ergogenic compounds has gained increasing popularity among individuals who wish to improve performance and recover faster from their workouts. Among these products is citrulline malate (CitMal), a popular dietary supplement that is suggested to enhance nitric oxide (NO)-mediated vasodilation and muscle blood flow.Methods: To evaluate effects on arterial function, flow-mediated dilation (FMD) of the brachial artery during active hyperemia was measured in 12 healthy, recreationally active males (23 ± 3 years) before and after (60- and 120-min post) consuming either 6 g CitMal, 12 g CitMal, or a taste-matched placebo. The study used a randomized, double-blind, placebo-controlled, within-subject counterbalanced crossover design with ≥7-day washouts.Results: Repeated measures ANOVA revealed no significant interaction (p = 0.315) or time effect (p = 0.649) in corrected FMD% at 60- and 120-min after intake of placebo, 6 g CitMal, and 12 g CitMal. There were also no significant differences (p = 0.301) between doses at any timepoint. A subgroup of six participants completed two additional visits to assess the effect of CitMal ingestion on serum markers involved in NO production. Over 120-min post-consumption, both doses significantly increased peak serum concentrations of citrulline (6 g: 504.7 ± 139.7; 12 g: 881.9 ± 216.7 μM), arginine (6 g: 70.2 ± 20.4; 12 g: 101.8 ± 36.2 μM), and ornithine (6 g: 27.9 ± 14.2; 12 g: 56.5 ± 30.0 μM) from baseline (all p < 0.001), with greater increases following 12 g (all p < 0.05). Likewise, arginine-to-dimethylarginine ratios (SDMA and ADMA) increased from baseline (SDMA, 6 g: 114.1 ± 24.2; 12 g: 166.2 ± 43.7; ADMA, 6 g: 119.2 ± 31.8; 12 g: 169.1 ± 29.1; all p < 0.001), with greater increases following 12 g (p < 0.05).Discussion: Collectively, these findings suggest that neither 6 g nor 12 g of CitMal significantly enhance FMD within 120 min, despite marked increases in biochemical markers favorable to NO production. To our knowledge, this is the first study to compare acute doses of CitMal up to 12 g in relation to brachial artery FMD. These results indicate that acute vascular responses to CitMal may be limited by physiological ceiling effects and that potential vascular benefits may depend on longer-term supplementation, the presence of an exercise stimulus, or populations with impaired endothelial function.
Lindberg, Kolbjørn Andreas; Sødal, Hanne; Sjåvik, Marie Salterød; Bjørnsen, Thomas & Vårvik, Fredrik Tonstad (2024). ENHANCING TEAMGYM PERFORMANCE WITH POWER TRAINING. Science of Gymnastics Journal (ScGYM). ISSN 2232-2639. 16(2), s. 279–288. doi: 10.52165/sgj.16.2.279-288. Fulltekst i vitenarkiv Vis sammendrag
Previous studies have highlighted a strong relationship between mechanical lower limb muscle function and TeamGym performance, specifically in terms of difficulty scores in trampette and tumbling disciplines. To date, no intervention study has explored whether enhancing lower limb muscle function can translate to improved TeamGym performance. We recruited eleven national-level TeamGym athletes (four males, seven females) for a quasi-experimental intervention spanning six weeks. The regimen comprised strength training sessions thrice weekly, emphasizing power and maximum strength. Pre- and post-intervention assessments included countermovement jumps, drop jumps, leg press power, 20m sprints, jump and reach, as well as video analyses of trampoline and tumbling performances. In line with prior research, our study uncovers significant correlations between physical test outcomes and TeamGym performance. Notably, leg press power exhibited a robust association with trampoline performance (r=0.95, p<0.001), while drop jump results correlated strongly with tumbling performance (r=0.72, p<0.05). Post-training, only the intervention group displayed a statistically likely uptick in leg press power. Additionally, the intervention group saw an average increase of 0.15±0.2 points in difficulty, contrasting with the control group's negligible change (0.0±0.2).Given the limited sample size in this preliminary pilot study, the results warrant cautious interpretation. Nonetheless, they resonate with prior findings, suggesting that augmenting an athlete's mechanical lower limb muscle function through targeted strength and power training can beneficially influence national-level TeamGym performance.
Haugen, Markus Estifanos; Vårvik, Fredrik Tonstad; Grgic, Jozo; Studsrud, Henrik; Austheim, Espen & Zimmermann, Erik Mathias [Vis alle 10 forfattere av denne artikkelen] (2023). Effect of isolated and combined ingestion of caffeine and citrulline malate on resistance exercise and jumping performance: a randomized double-blind placebo-controlled crossover study. European Journal of Nutrition. ISSN 1436-6207. 62(7), s. 2963–2975. doi: 10.1007/s00394-023-03212-x. Fulltekst i vitenarkiv Vis sammendrag
Purpose The aim of this study was to explore the isolated and combined efects of cafeine and citrulline malate (CitMal) on jumping performance, muscular strength, muscular endurance, and pain perception in resistance-trained participants. Methods Using a randomized and double-blind study design, 35 resistance-trained males (n=18) and females (n=17) completed four testing sessions following the ingestion of isolated cafeine (5 mg/kg), isolated CitMal (12 g), combined doses of cafeine and CitMal, and placebo. Supplements were ingested 60 min before performing a countermovement jump (CMJ) test (outcomes included jump height, rate of force development, peak force, and peak power), one-repetition maximum (1RM) squat and bench press, and repetitions to muscular failure in the squat and bench press with 60% of 1RM. Pain perception was evaluated following the repetitions to failure tests. The study was registered at ISRCTN (registration number: ISRCTN11694009). Results Compared to the placebo condition, isolated cafeine ingestion and co-ingestion of cafeine and CitMal signifcantly enhanced strength in 1RM bench press (Cohen’s d: 0.05–0.06; 2.5–2.7%), muscular endurance in the squat (d: 0.46–0.58; 18.6–18.7%) and bench press (d: 0.48–0.64; 9.3–9.5%). However, there was no signifcant diference between isolated cafeine ingestion and cafeine co-ingested with CitMal, and isolated CitMal supplementation did not have an ergogenic efect in any outcome. No main efect of condition was found in the analysis for CMJ-derived variables, 1RM squat and pain perception. Conclusion Cafeine ingestion appears to be ergogenic for muscular strength and muscular endurance, while adding CitMal does not seem to further enhance these efects.
Lindberg, Kolbjørn Andreas; Bjørnsen, Thomas; Vårvik, Fredrik Tonstad; Paulsen, Gøran; Joensen, Malene & Kristoffersen, Morten [Vis alle 11 forfattere av denne artikkelen] (2023). The effects of being told you are in the intervention group on training results: a pilot study. Scientific Reports. 13(1), s. 1–10. doi: 10.1038/s41598-023-29141-7. Fulltekst i vitenarkiv Vis sammendrag
Little is known about the placebo effects when comparing training interventions. Consequently, we investigated whether subjects being told they are in the intervention group get better training results compared to subjects being told they are in a control group. Forty athletes (male: n = 31, female: n = 9) completed a 10-week training intervention (age: 22 ± 4 years, height: 183 ± 10 cm, and body mass: 84 ± 15 kg). After randomization, the participants were either told that the training program they got was individualized based on their force–velocity profile (Placebo), or that they were in the control group (Control). However, both groups were doing the same workouts. Measurements included countermovement jump (CMJ), 20-m sprint, one-repetition maximum (1RM) back-squat, a leg-press test, ultrasonography of muscle-thickness (m. rectus femoris), and a questionnaire (Stanford Expectations of Treatment Scale) (Younger et al. in Clin Trials 9(6):767–776, 2012). Placebo increased 1RM squat more than Control (5.7 ± 6.4% vs 0.9 ± 6.9%, [0.26 vs 0.02 Effect Size], Bayes Factor: 5.1 [BF10], p = 0.025). Placebo had slightly higher adherence compared to control (82 ± 18% vs 72 ± 13%, BF10: 2.0, p = 0.08). Importantly, the difference in the 1RM squat was significant after controlling for adherence (p = 0.013). No significant differences were observed in the other measurements. The results suggest that the placebo effect may be meaningful in sports and exercise training interventions. It is possible that ineffective training interventions will go unquestioned in the absence of placebo-controlled trials.
Siedler, Madelin R.; Lewis, Megan H.; Trexler, Eric T.; Lamadrid, Priscila; Waddell, Brian J. & Bishop, Sarah F. [Vis alle 13 forfattere av denne artikkelen] (2023). The Effects of Intermittent Diet Breaks during 25% Energy Restriction on Body Composition and Resting Metabolic Rate in Resistance-Trained Females: A Randomized Controlled Trial. The Journal of Human Kinetics. ISSN 1640-5544. 86, s. 117–132. doi: 10.5114/jhk/159960. Fulltekst i vitenarkiv Vis sammendrag
The purpose of this study was to examine the effects of intermittent versus continuous energy restriction on body composition, resting metabolic rate, and eating behaviors in resistance-trained females. Thirty-eight resistance-trained females (mean ± standard deviation age: 22.3±4.2 years) were randomized to receive either six weeks of a continuous 25% reduction in energy intake (n= 18), or one week of energy balance after every two weeks of 25% energy restriction (eight weeks total; n= 20). Participants were instructed to ingest 1.8 g protein/kilogram bodyweight per day and completed three weekly supervised resistance training sessions throughout the intervention. There were no differences between groups for changes over time in body composition, resting metabolic rate, or seven of the eight measured eating behavior variables (p > 0.05). However, a significant group-by-time interaction for disinhibition (p < 0.01) from the Three-Factor Eating Questionnaire was observed, with values (± standard error) in the continuous group increasing from 4.91 ± 0.73 to 6.17 ± 0.71, while values in the intermittent group decreased from 6.80 ± 0.68 to 6.05 ± 0.68. Thus, diet breaks do not appear to induce improvements in body composition or metabolic rate in comparison with continuous energy restriction over six weeks of dieting, but may be employed for those who desire a short-term break from an energy-restricted diet without fear of fat regain. While diet breaks may reduce the impact of prolonged energy restriction on measures of disinhibition, they also require a longer time period that may be less appealing for some individuals.
Fosstveit, Sindre Herskedal; Lindberg, Kolbjørn Andreas; Bjørnsen, Thomas; Sibayan, Erlend E.; Fjeller, Joachim S. & Løvold, Sondre [Vis alle 10 forfattere av denne artikkelen] (2023). Associations between Power Training-Induced Changes in Body Composition and Physical Function in Older Men: A Pre-Test–Post-Test Experimental Study. International Journal of Environmental Research and Public Health (IJERPH). ISSN 1661-7827. 20(22). doi: 10.3390/ijerph20227070. Fulltekst i vitenarkiv Vis sammendrag
It is well-established that cross-sectional measurements of poor body composition are associated with impaired physical function and that power training effectively enhances total lean mass and physical function in older adults. However, it is unclear if power training-induced changes in body composition are associated with improved physical function in older adults. Aim: The present study investigated associations between body composition and physical function cross-sectionally and with power training-induced changes in older men. Methods: Forty-nine older men (68 ± 5 yrs) completed a 10-week biweekly power training intervention. Body composition was measured using dual-energy X-ray absorptiometry. Physical function was assessed as a composite Z-score combining measures from Sit-to-stand power, Timed up-and-go time, and loaded and unloaded Stair-climbing time (15 steps). Linear and quadratic regression analyses were performed to assess associations between body composition and physical function. Results: At baseline, total (R2 = 0.11, p < 0.05) and percentage body fat (R2 = 0.15, p < 0.05) showed a non-linear relationship with physical function. The apex of the quadratic regression for body composition was 21.5% body fat. Furthermore, there was a non-linear relationship between changes in body fat percentage and physical function from pre- to post-intervention (R2 = 0.15, p < 0.05). Conclusion: The present study’s findings indicate that participants with a body composition of ~20% body fat displayed the highest level of physical function at baseline. Furthermore, despite small pre–post changes in body fat, the results indicate that those who either preserved their body fat percentage or experienced minor alterations observed the greatest improvements in physical function.
Byrkjedal, Per Thomas; Thunshelle, Atle; Spencer, Matthew; Luteberget, Live Steinnes; Ivarsson, Andreas & Vårvik, Fredrik Tonstad [Vis alle 8 forfattere av denne artikkelen] (2023). In-season autoregulation of one weekly strength training session maintains physical and external load match performance in professional male football players. Journal of Sports Sciences. ISSN 0264-0414. 41(6), s. 536–546. doi: 10.1080/02640414.2023.2227536. Fulltekst i vitenarkiv Vis sammendrag
The aim of this study was to compare the effects of autoregulating strength training volume based on an objective (external load match performance) versus a subjective (self-selected) method in professional male football players. Sixteen players completed a 10-week strength training programme where the number of sets was regulated based on football match high-intensity running distance (HIR >19.8 km/h, AUTO, n = 7), or self-selected (SELF, n = 9). In addition to traditional physical performance assessments (30-m sprint, countermovement jump, leg-strength, and body composition), external load match performance was assessed with five matches in the beginning and in the end of the study period. Both groups performed ~ 1 weekly bout of ~ 6 sets in leg extensor exercises during the 10-week period, and maintained physical performance during the competitive season, with no group differences detected after the training period. Non-overlap of all pairs (NAP) analysis showed weak-to-moderate effects in external load match performance from before to after the study period, suggesting that players maintained or improved their performance. In conclusion, no group differences were observed, suggesting that both external load autoregulated and self-selected, low-volume in-season strength training maintained physical, and external load match performance in professional male football players.
Haugen, Markus Estifanos; Vårvik, Fredrik Tonstad; Larsen, Stian; Haugen, Arvid Steinar; Tillaar, Roland Johannes Wilhelmus van den & Bjørnsen, Thomas (2023). Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC sports science, medicine and rehabilitation. 15(1). doi: 10.1186/s13102-023-00713-4. Fulltekst i vitenarkiv Vis sammendrag
Background The efectiveness of strength training with free-weight vs. machine equipment is heavily debated. Thus, the purpose of this meta-analysis was to summarize the data on the efect of free-weight versus machine-based strength training on maximal strength, jump height and hypertrophy. Methods The review was conducted in accordance with the preferred reporting items for systematic reviews and meta-analyses (PRISMA) guidelines, and the systematic search of literature was conducted up to January 1st, 2023. Studies that directly compared free-weight vs. machine-based strength training for a minimum of 6 weeks in adults (18–60 yrs.) were included. Results Thirteen studies (outcomes: maximal strength [n=12], jump performance [n=5], muscle hypertrophy [n=5]) with a total sample of 1016 participants (789 men, 219 women) were included. Strength in free-weight tests increased signifcantly more with free-weight training than with machines (SMD: -0.210, CI: -0.391, -0.029, p=0.023), while strength in machine-based tests tended to increase more with machine training than with free-weights (SMD: 0.291, CI: -0.017, 0.600, p=0.064). However, no diferences were found between modalities in direct comparison (free-weight strength vs. machine strength) for dynamic strength (SMD: 0.084, CI: -0.106, 0.273, p=0.387), isometric strength (SMD: -0.079, CI: -0.432, 0.273, p=0.660), countermovement jump (SMD: -0.209, CI: -0.597, 0.179, p=0.290) and hypertrophy (SMD: -0.055, CI: -0.397, 0.287, p=0.751). Conclusion No diferences were detected in the direct comparison of strength, jump performance and muscle hypertrophy. Current body of evidence indicates that strength changes are specifc to the training modality, and the choice between free-weights and machines are down to individual preferences and goals.
Lindberg, Kolbjørn Andreas; Lohne-Seiler, Hilde; Fosstveit, Sindre Herskedal; Sibayan, Erlend E.; Fjeller, Joachim S. & Løvold, Sondre [Vis alle 12 forfattere av denne artikkelen] (2022). Effectiveness of individualized training based on force–velocity profiling on physical function in older men. Scandinavian Journal of Medicine & Science in Sports. ISSN 0905-7188. 32(6), s. 1013–1025. doi: 10.1111/sms.14157. Fulltekst i vitenarkiv Vis sammendrag
The study aimed to investigate the effectiveness of an individualized power training program based on force–velocity (FV) profiling on physical function, muscle morphology, and neuromuscular adaptations in older men. Forty-nine healthy men (68 ± 5 years) completed a 10-week training period to enhance muscular power. They were randomized to either a generic power training group (GPT) or an individualized power training group (IPT). Unlike generic training, individualized training was based on low- or high-resistance exercises, from an initial force–velocity profile. Lower-limb FV profile was measured in a pneumatic leg-press, and physical function was assessed as timed up-and-go time (TUG), sit-to-stand power, grip strength, and stair-climbing time (loaded [20kg] and unloaded). Vastus lateralis morphology was measured with ultrasonography. Rate of force development (RFD) and rate of myoelectric activity (RMA) were measured during an isometric knee extension. The GPT group improved loaded stair-climbing time (6.3 ± 3.8 vs. 2.3% ± 7.3%, p = 0.04) more than IPT. Both groups improved stair-climbing time, sit to stand, and leg press power, grip strength, muscle thickness, pennation angle, fascicle length, and RMA from baseline (p < 0.05). Only GPT increased loaded stair-climbing time and RFD (p < 0.05). An individualized power training program based on FV profiling did not improve physical function to a greater degree than generic power training. A generic power training approach combining both heavy and low loads might be advantageous through eliciting both force- and velocity-related neuromuscular adaptions with a concomitant increase in muscular power and physical function in older men.
Henselmans, Menno; Bjørnsen, Thomas; Hedderman, Richie & Vårvik, Fredrik Tonstad (2022). The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients. 14(4). doi: 10.3390/nu14040856. Fulltekst i vitenarkiv Vis sammendrag
High carbohydrate intakes are commonly recommended for athletes of various sports, including strength trainees, to optimize performance. However, the effect of carbohydrate intake on strength training performance has not been systematically analyzed. A systematic literature search was conducted for trials that manipulated carbohydrate intake, including supplements, and measured strength, resistance training or power either acutely or after a diet and strength training program. Studies were categorized as either (1) acute supplementation, (2) exercise-induced glycogen depletion with subsequent carbohydrate manipulation, (3) short-term (2–7 days) carbohydrate manipulation or (4) changes in performance after longer-term diet manipulation and strength training. Forty-nine studies were included: 19 acute, six glycogen depletion, seven short-term and 17 long-term studies. Participants were strength trainees or athletes (39 studies), recreationally active (six studies) or untrained (four studies). Acutely, higher carbohydrate intake did not improve performance in 13 studies and enhanced performance in six studies, primarily in those with fasted control groups and workouts with over 10 sets per muscle group. One study found that a carbohydrate meal improved performance compared to water but not in comparison to a sensory-matched placebo breakfast. There was no evidence of a dose-response effect. After glycogen depletion, carbohydrate supplementation improved performance in three studies compared to placebo, in particular during bi-daily workouts, but not in research with isocaloric controls. None of the seven short-term studies found beneficial effects of carbohydrate manipulation. Longer-term changes in performance were not influenced by carbohydrate intake in 15 studies; one study favored the higher- and one the lower-carbohydrate condition. Carbohydrate intake per se is unlikely to strength training performance in a fed state in workouts consisting of up to 10 sets per muscle group. Performance during higher volumes may benefit from carbohydrates, but more studies with isocaloric control groups, sensory-matched placebos and locally measured glycogen depletion are needed.
Vårvik, Fredrik Tonstad; Bjørnsen, Thomas & Gonzalez, Adam (2021). Acute Effect of Citrulline Malate on Repetition Performance During Strength Training: A Systematic Review and Meta-Analysis. International Journal of Sport Nutrition & Exercise Metabolism. ISSN 1526-484X. 31(4), s. 350–358. doi: 10.1123/ijsnem.2020-0295. Fulltekst i vitenarkiv Vis sammendrag
Citrulline malate (CitMal) is a dietary supplement that is suggested to enhance strength training performance. However, there is conflicting evidence on this matter. Thus, the purpose of this meta-analysis was to determine whether supplementing with CitMal prior to strength training could increase the total number of repetitions performed before reaching voluntary muscular failure. A systematic search was conducted wherein the inclusion criteria were double-blind, placebo-controlled studies in healthy participants that examined the effect of CitMal on repetitions to failure during upper body and lower body resistance exercises. The Hedges’s g standardized mean differences (SMD) between the placebo and CitMal trials were calculated and used in a random effect model. Two separate subanalyses were performed for upper body and lower body exercises. Eight studies, including 137 participants who consisted of strength-trained men (n = 101) and women (n = 26) in addition to untrained men (n = 9), fulfilled the inclusion criteria. Across the studies, 14 single-joint and multijoint exercises were performed with an average of 51 ± 23 total repetitions during 5 ± 3 sets per exercise at ∼70% of one-repetition maximum. Supplementing with 6–8 g of CitMal 40–60 min before exercise increased repetitions by 3 ± 5 (6.4 ± 7.9%) compared with placebo (p = .022) with a small SMD (0.196). The subanalysis for the lower body resulted in a tendency for an effect of the supplement (8.1 ± 8.4%, SMD: 0.27, p = .051) with no significant effect for the upper body (5.7 ± 8.4%, SMD: 0.16, p = .131). The current analysis observed a small ergogenic effect of CitMal compared with placebo. Acute CitMal supplementation may, therefore, delay fatigue and enhance muscle endurance during high-intensity strength training.
Vårvik, Fredrik Tonstad (2021). Dette kan påvirke OL-prestasjonene. Stavanger Aftenblad. ISSN 0804-8991. Fulltekst i vitenarkiv
Roberts, Justin; Zinchenko, Anastasia; Mahbubani, Krishnaa T.; Johnstone, James; Smith, Lee & Merzbach, Viviane [Vis alle 11 forfattere av denne artikkelen] (2018). Satiating Effect of High Protein Diets on Resistance-Trained Subjects in Energy Deficit. Nutrients. 11(7). doi: 10.3390/nu11010056. Fulltekst i vitenarkiv

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Vårvik, Fredrik Tonstad; Bjørnsen, Thomas; Torstveit, Monica Klungland & Raastad, Truls (2025). Acute fatigue, cellular stress, and signaling responses to power-oriented vs. strength-oriented resistance exercise. Fulltekst i vitenarkiv
Vårvik, Fredrik Tonstad; Raastad, Truls; Torstveit, Monica Klungland & Bjørnsen, Thomas (2024). OPTIMIZING IN-SEASON STRENGTH AND POWER DEVELOPMENT IN HIGH-LEVEL HANDBALL PLAYERS: COMPARING HEAVY STRENGTH TRAINING VERSUS COMBINED STRENGTH- AND POWER TRAINING. Fulltekst i vitenarkiv
Vårvik, Fredrik Tonstad; Bjørnsen, Thomas; Torstveit, Monica Klungland; Pedersen, Silje Marie; Granli, Aslak & Aune, Simon S. [Vis alle 7 forfattere av denne artikkelen] (2023). Effects of in-season high-load strength training versus higher-velocity power training in female handball players: Are the adaptations training load- and velocity-specific? Fulltekst i vitenarkiv
Vårvik, Fredrik Tonstad; Bjørnsen, Thomas; Torstveit, Monica Klungland; Pedersen, Silje Marie; Granli, Aslak & Aune, Simon S. [Vis alle 8 forfattere av denne artikkelen] (2023). MAXIMIZING PHYSICAL PERFORMANCE IN FEMALE HANDBALL PLAYERS DURING THE COMPETITIVE SEASON: THE IMPACT OF HIGH-LOAD STRENGTH TRAINING VERSUS POWER-PLYOMETRIC TRAINING. Fulltekst i vitenarkiv
Bjørnsen, Thomas; Remme, Sander; Haukali, Eirik; Tveitevoll, Åsmund & Vårvik, Fredrik Tonstad (2023). MAXIMIZING PHYSICAL PERFORMANCE WITH STRENGTH TRAINING DURING THE COMPETITIVE SEASON FOR ICE HOCKEY PLAYERS: FAVORABLE EFFECTS OF 40% VELOCITY LOSS. Fulltekst i vitenarkiv
Byrkjedal, Per Thomas; Thunshelle, Atle; Spencer, Matthew; Luteberget, Live Steinnes; Ivarsson, Andreas & Vårvik, Fredrik Tonstad [Vis alle 8 forfattere av denne artikkelen] (2023). In-season autoregulation of one weekly strength training session maintains physical performance in professional male football players. Fulltekst i vitenarkiv
Vårvik, Fredrik Tonstad; Bjørnsen, Thomas; Granli, Aslak & Lindberg, Kolbjørn Andreas (2022). Time Course Of Recovery Following Work-Matched Strength-Oriented- Versus Power-Oriented Resistance Exercise Bouts. Fulltekst i vitenarkiv
Lindberg, Kolbjørn Andreas; Bjørnsen, Thomas; Vårvik, Fredrik Tonstad; Paulsen, Gøran; joensen, malene & Kristoffersen, Morten [Vis alle 11 forfattere av denne artikkelen] (2022). When You Believe You Are In The Intervention Group, You Will Get Better Training Results. A Randomized Controlled Placebo Study. Fulltekst i vitenarkiv
Bjørnsen, Thomas; Hody, Stephanie; Raastad, Truls; Paulsen, Gøran; Wernbom, Mathias & Vårvik, Fredrik Tonstad [Vis alle 8 forfattere av denne artikkelen] (2022). High-Frequency Blood Flow Restricted Resistance Exercise To Failure Induces Higher Cellular Stress In Muscle Fibres Than A Non-Failure Protocol. Fulltekst i vitenarkiv
Fosstveit, Sindre Herskedal; Lindberg, Kolbjørn Andreas; Bjørnsen, Thomas; Vårvik, Fredrik Tonstad; Berntsen, Sveinung & Seiler, Hilde Lohne (2022). Associations between power training-induced changes in body composition and physical function in older men: a pretest-posttest experimental study. Fulltekst i vitenarkiv
Lohne-Seiler, Hilde; Lindberg, Kolbjørn Andreas; Fosstveit, Sindre Herskedal; Sibayan, Erlend E.; Fjeller, Joachim S. & Løvold, Sondre [Vis alle 11 forfattere av denne artikkelen] (2022). Physical function and health-related quality of life in older men after 10-weeks power training – any associations? Fulltekst i vitenarkiv
Fosstveit, Sindre Herskedal; Lindberg, Kolbjørn Andreas; Bjørnsen, Thomas; Sibayan, Erlend E.; Fjeller, Joachim S. & Løvold, Sondre [Vis alle 10 forfattere av denne artikkelen] (2022). Associations between power training-induced changes in body composition and physical function in older men: a pretest-posttest experimental study. Fulltekst i vitenarkiv
Vårvik, Fredrik Tonstad & Bjørnsen, Thomas (2022). Hvor viktig er karbohydratene for treningen din? lokalavisen fedrelandsvennen. Fulltekst i vitenarkiv
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Publisert 16. apr. 2024 11:24