Blinding
Neither the participants nor the providers were blinded in this study.All participants were invited to a familiarization visit in the laboratory. During this visit, the descriptive, biometric, and medical variables were assessed for each participant. We also determined whether or not the participants met the inclusion criteria and did not meet the exclusion criteria. In addition, VL muscle architecture of the dominant lower limb was assessed.Synchronous and asynchronous work sessions were conducted. All training sessions, both synchronous and asynchronous, were meticulously designed and supervised. The synchronous sessions were directly supervised by the lead investigator, ensuring that rest times and training intensity were consistently controlled. For the asynchronous sessions, participants were previously familiarized with the components of the training, enabling them to manage rest times, maintain appropriate intensity levels, and ensure safety during their workout routines. To verify that the asynchronous sessions were being correctly performed by the participants, they were asked to submit a video of the session. On average, both types of sessions had a duration of 2.7 ± 2.4 min.Rest times were monitored to ensure the protocol was executed correctly, and a Borg CR-10 scale was used to assess perceived exertion (