scholarly journals Effects of different resistance training frequencies on body composition and muscular performance adaptations in men

PeerJ ◽  
2021 ◽  
Vol 9 ◽  
pp. e10537
Author(s):  
Hamid Arazi ◽  
Abbas Asadi ◽  
Paulo Gentil ◽  
Rodrigo Ramírez-Campillo ◽  
Pooria Jahangiri ◽  
...  
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Repeated Measures ◽  
Bench Press ◽  
Muscle Size ◽  
Upper Body ◽  
Control Group ◽  
Leg Press ◽  
Volume Load ◽  
Group 3

Background The aim of this study was to compare the effects of 8 weeks resistance training (RT) with two sessions versus four sessions per week under volume load-equated conditions on body composition, maximal strength, and explosive actions performance in recreationally trained men. Methods Thirty-five healthy young men participated in the study and were randomly divided into a two sessions per-week RT (RT2, n = 12), four sessions per-week RT (RT4, n = 13) or a control group (CG, n = 10). All subjects were evaluated for thigh, chest and arm circumference, countermovement jump (CMJ), medicine ball throw (MBT), 1-repetition maximum (1RM) leg press, bench press, arm curl, muscular endurance (i.e., 60% of 1RM to failure) for leg press, and bench press at pre, mid (week 4) and post an 8-week training intervention. Results A two-way analysis of variance with repeated measures (3 [group] × 3 [time]) revealed that both training groups increased chest and thigh circumferences, strength and explosive actions performance tests in comparison to CG following 8 weeks of training (p = 0.01 to 0.04). Group × time interactions were also noted in 1RM bench press (effects size [ES] = 1.07 vs. 0.89) and arm curl (ES = 1.15 vs. 0.89), with greater gains for RT4 than RT2 (p = 0.03). Conclusion RT improved muscle strength, explosive actions performance and markers of muscle size in recreationally trained men; however, four sessions of resistance training per week produced greater gains in muscular strength for the upper body measures (i.e., 1RM bench press and arm curl) when compared to two sessions per week under volume-equated conditions.

scholarly journals Once a Week Resistance Training Improves Muscular Strength in Breast Cancer Survivors: A Randomized Controlled Trial

2019 ◽  
Vol 18 ◽  
pp. 153473541987974 ◽  
Author(s):  
Wanderson Divino Nilo dos Santos ◽  
Amilton Vieira ◽  
Claudio Andre Barbosa de Lira ◽  
João Felipe Mota ◽  
Paulo Gentil ◽  
...  
Keyword(s):  
Breast Cancer ◽  
Body Composition ◽  
Resistance Training ◽  
Muscle Strength ◽  
Cancer Survivors ◽  
Muscular Strength ◽  
Breast Cancer Survivors ◽  
Bench Press ◽  
Post Intervention ◽  
Leg Press

Background: Exercise has been shown to reduce adverse outcomes related to breast cancer. However, the rate of adherence to physical exercise is very low among breast cancer survivors (BCS). This study investigated the effects of high supervision ratio resistance training (RT), once a week for 8 weeks, on changes in body composition and muscular strength in BCS. Methods: Twenty-five female BCS undergoing hormone therapy were randomized into resistance training group (TG, n = 12) or control (CG, n = 13) group. The TG performed 8 weeks of supervised RT, with 1 trainer per volunteer, once a week. Body composition was evaluated by dual-energy X-ray absorptiometry, and muscle strength was evaluated by 10 repetition maximum (10 RM) for leg press (45°) and bench press exercises. A 1-way analysis of variance was used to compare within-group effects at pre- and post-intervention. An analysis of covariance test was used to compare post-intervention values, using pre-intervention measures as covariates. The effect size (ES) was calculated by Cohen’s d. Results: The TG improved muscle strength in 10 RM leg press (45°; Δ 33.75 ± 11.51 kg, P = .02; ES = 0.96) and bench press (Δ 4.08 ± 1.83 kg, P = .01; ES = 1.15). Adherence to training was more than 99%. Changes in body composition were not detected. There were no changes in the CG for any assessment. Conclusion: Once-weekly supervised RT could be an alternative to increase the adherence to exercise and improve muscular strength in BCS.

scholarly journals The effect of 8 weeks beta-alanine supplementation and resistance training on maximal-intensity exercise performance adaptations in young males

2018 ◽  
Vol 23 (1) ◽  
pp. 4-8 ◽  
Author(s):  
F. Askari ◽  
F. Rahmaninia
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Physical Fitness ◽  
Body Fat ◽  
Bench Press ◽  
Anaerobic Power ◽  
Percent Body Fat ◽  
Young Males ◽  
Leg Press ◽  
Beta Alanine

Objectives : The aim of this study was to examine the effects of 8 weeks beta-alanine (BA) supplementation with resistance training on some components of physical fitness and body composition in young males. Methods : Twenty healthy young men volunteered to participate for the study and divided into two groups and performed 8-week resistance training while supplementing with either BA or placebo (4.8 g per day). The subjects were evaluated for 1 repetition maximum (1RM) bench press and leg press, vertical jump (VJ), anaerobic power (RAST) prior to and after training intervention. In addition, body composition variables such as percent body fat, and BMI were assessed per and post training period. Results : Both the groups showed significant increases in 1RM bench press and leg press, VJ, and anaerobic power (RAST), and also the BA supplementation group showed greater gains compared with the placebo. In addition, percent body fat decreased significantly in BA and placebo groups, while no statistically significant changes were seen in BMI for the BA supplementation group and placebo group. Conclusions : The results indicated that resistance training improved physical performance and BA supplementation induced greater gains and therefore it could be recommend to coaches and athletes who use this supplementation to greater gains in physical fitness variables.

scholarly journals Effects of 7-week Resistance Training on Handcycle Performance in Able-bodied Males

2021 ◽  
Author(s):  
Ulric Sena Abonie ◽  
Tryntje Albada ◽  
Floor Morrien ◽  
Lucas van der Woude ◽  
Florentina Hettinga
Keyword(s):  
Resistance Training ◽  
Repeated Measures ◽  
Perceived Exertion ◽  
Minute Ventilation ◽  
Upper Body ◽  
Control Group ◽  
Time To Exhaustion ◽  
Resistance Training Program ◽  
Post Test ◽  
Body Resistance

AbstractThe effect of an upper body resistance training program on maximal and submaximal handcycling performance in able-bodied males was explored. Eighteen able-bodied men were randomly assigned to a training group (TG: n=10) and a control group (CG: n=8). TG received 7 weeks of upper body resistance training (60% of 1 repetition maximum (1RM), 3×10 repetitions, 6 exercise stations, 2 times per week). CG received no training. Peak values for oxygen uptake (V˙O2peak), power output (POpeak), heart rate (HRpeak), minute ventilation (V˙OEpeak) and respiratory exchange ratio (RERpeak), submaximal values (HR, V˙O2, RER, PO, and gross mechanical efficiency (GE)), and time to exhaustion (TTE) were determined in an incremental test pre- and post-training. Maximal isokinetic arm strength and 1RM tests were conducted. Ratings of perceived exertion (RPE) were assessed. A two-way repeated measures ANOVA and post-hoc comparisons were performed to examine the effect of time, group and its interaction (p<0.05). TG improved on POpeak (8.55%), TTE (10.73%), and 1RM (12.28–38.98%). RPE at the same stage during pre- and post-test was lower during the post-test (8.17%). Despite no improvements in V˙O2peak, training improved POpeak, muscular strength, and TTE. Upper body resistance training has the potential to improve handcycling performance.

scholarly journals Functional and Muscle-Size Effects of Flywheel Resistance Training with Eccentric-Overload in Professional Handball Players

2017 ◽  
Vol 60 (1) ◽  
pp. 133-143 ◽  
Author(s):  
Sergio Maroto-Izquierdo ◽  
David García-López ◽  
José A de Paz
Keyword(s):  
Resistance Training ◽  
Muscle Power ◽  
Vastus Lateralis ◽  
T Test ◽  
Muscle Size ◽  
Test Time ◽  
Control Group ◽  
Vastus Lateralis Muscle ◽  
Leg Press ◽  
Eccentric Overload

AbstractThe aim of the study was to analyse the effects of 6 week (15 sessions) flywheel resistance training with eccentric-overload (FRTEO) on different functional and anatomical variables in professional handball players. Twenty-nine athletes were recruited and randomly divided into two groups. The experimental group (EXP, n = 15) carried out 15 sessions of FRTEO in the leg-press exercise, with 4 sets of 7 repetitions at a maximum-concentric effort. The control group (CON, n = 14) performed the same number of training sessions including 4 sets of 7 maximum repetitions (7RM) using a weight-stack leg-press machine. The results which were measured included maximal dynamic strength (1RM), muscle power at different submaximal loads (PO), vertical jump height (CMJ and SJ), 20 m sprint time (20 m), T-test time (T-test), and Vastus-Lateralis muscle (VL) thickness. The results of the EXP group showed a substantially better improvement (p < 0.05-0.001) in PO, CMJ, 20 m, T-test and VL, compared to the CON group. Moreover, athletes from the EXP group showed significant improvements concerning all the variables measured: 1RM (ES = 0.72), PO (ES = 0.42 - 0.83), CMJ (ES = 0.61), SJ (ES = 0.54), 20 m (ES = 1.45), T-test (ES = 1.44), and VL (ES = 0.63 - 1.64). Since handball requires repeated short, explosive effort such as accelerations and decelerations during sprints with changes of direction, these results suggest that FRTEO affects functional and anatomical changes in a way which improves performance in well-trained professional handball players.

scholarly journals The Effect of Concurrent Resistance Training on Upper Body Strength, Sprint Swimming Performance and Kinematics in Competitive Adolescent Swimmers. A Randomized Controlled Trial

2021 ◽  
Vol 18 (19) ◽  
pp. 10261
Author(s):  
Sofiene Amara ◽  
Tiago M. Barbosa ◽  
Yassine Negra ◽  
Raouf Hammami ◽  
Riadh Khalifa ◽  
...  
Keyword(s):  
Resistance Training ◽  
Muscle Strength ◽  
Bench Press ◽  
Swimming Performance ◽  
Controlled Trial ◽  
Upper Body ◽  
Control Group ◽  
Swimming Velocity ◽  
Stroke Rate ◽  
Sprint Swimming

This study aimed to examine the effect of 9 weeks of concurrent resistance training (CRT) between resistance on dry land (bench press (BP) and medicine ball throw) and resistance in water (water parachute and hand paddles) on muscle strength, sprint swimming performance and kinematic variables compared by the usual training (standard in-water training). Twenty-two male competitive swimmers participated in this study and were randomly allocated to two groups. The CRT group (CRTG, age = 16.5 ± 0.30 years) performed a CRT program, and the control group (CG, age = 16.1 ± 0.32 years) completed their usual training. The independent variables were measured pre- and post-intervention. The findings showed that the one-repetition maximum bench press (1RM BP) was improved only after a CRT program (d = 2.18; +12.11 ± 1.79%). Moreover, all sprint swimming performances were optimized in the CRT group (d = 1.3 to 2.61; −4.22 ± 0.18% to −7.13 ± 0.23%). In addition, the findings revealed an increase in velocity and stroke rate (d = 1.67, d = 2.24; 9.36 ± 2.55%, 13.51 ± 4.22%, respectively) after the CRT program. The CRT program improved the muscle strength, which, in turn, improved the stroke rate, with no change in the stroke length. Then, the improved stroke rate increased the swimming velocity. Ultimately, a faster velocity leads to better swim performances.

Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects

2013 ◽  
Vol 38 (3) ◽  
pp. 341-344 ◽  
Author(s):  
Paulo Gentil ◽  
Saulo Rodrigo Sampaio Soares ◽  
Maria Claúdia Pereira ◽  
Rafael Rodrigues da Cunha ◽  
Saulo Santos Martorelli ◽  
...  
Keyword(s):  
Resistance Training ◽  
Training Program ◽  
Bench Press ◽  
Training Session ◽  
Young Men ◽  
Muscle Thickness ◽  
Peak Torque ◽  
Muscle Size ◽  
Upper Body ◽  
Resistance Training Program

The aim of this study was to examine the effect of adding single-joint (SJ) exercises to a multi-joint (MJ) exercise resistance-training program on upper body muscle size and strength. Twenty-nine untrained young men participated in a 10-week training session. They were randomly divided in 2 groups: the MJ group performed only MJ exercises (lat pulldown and bench press); the MJ+SJ group performed the same MJ exercises plus SJ exercises (lat pulldown, bench press, elbow flexion, and elbow extension). Before and after the training period, the muscle thickness (MT) of the elbow flexors was measured with ultrasound, and peak torque (PT) was measured with an isokinetic dynamometer. There was a significant (p < 0.05) increase in MT (6.5% for MJ and 7.04% for MJ+SJ) and PT (10.40% for MJ and 12.85% for MJ+SJ) in both groups, but there were no between-group differences. Therefore, this study showed that the inclusion of SJ exercises in a MJ exercise training program resulted in no additional benefits in terms of muscle size or strength gains in untrained young men.

scholarly journals EFFECTS OF RESISTANCE TRAINING COMBINED WITH WHEY PROTEIN AND CARBOHYDRATES SUPPLEMENTATION ON BODY COMPOSITION AND STRENGTH IN YOUNG ADULT MEN

2018 ◽  
pp. 451
Author(s):  
Jelena Obradović ◽  
Mila Vukadinović Jurišić ◽  
Dušan Rakonjac ◽  
Aleksandra Aleksić-Veljković ◽  
Maja Batez
Keyword(s):  
Body Composition ◽  
Young Adult ◽  
Resistance Training ◽  
Whey Protein ◽  
Body Mass ◽  
Bench Press ◽  
Body Height ◽  
Fat Free Mass ◽  
Control Group ◽  
Adult Men

The purpose of this study was to determine the effects of whey protein vs carbohydrate supplementation during eight weeks of resistance training on body composition and strength in young adult men. Fifteen young adult men (age 21±5 years; body height: 178.63±4.1 cm; body mass 81.73 ± 4.97 kg) were randomly assigned to three groups: a whey protein group (WP; 1g/kg immediately after resistance training, n=5), a carbohydrates group (CHO; 30g during and 30g immediately after resistance training, n=5) or a control group (K; n=5) for 8 weeks of resistance training. All the participants were tested for each of the following body composition parameters: body mass (BM), fat free mass (FFM), fat mass (FM), glycogen mass (GM), muscle mass (MM), total body water (TBW), extracellular water (EW), intracellular water (IW). Also, the participants were assessed for muscle strength 1RM bench press, 1RM squat, 1RM shoulder press and maximum pull-ups. Data were analyzed with a two-way mixed model ANOVA (p<0.05). The results indicated that the WP group decreased FM, increased MM and had greater results for the 1RM squat than the CHO and K group (p<0.05). The CHO group improved their results for the 1RM bench press, 1RM squat and 1RM seated barbell press behind the neck and decreased FM more than the K group (p<0.05). In conclusion, young adult men who consumed whey protein during 8 weeks of resistance training achieved greater effects on body composition and strength than adult men who consumed carbohydrates supplementation during 8 weeks of resistance training or young adult men who trained 8 weeks without supplementation.

Effect of Resistance-Training Programs Differing in Set Configuration on Maximal Strength and Explosive-Action Performance

2020 ◽  
pp. 1-7 ◽  
Author(s):  
Jesualdo Cuevas-Aburto ◽  
Ivan Jukic ◽  
Jorge Miguel González-Hernández ◽  
Danica Janicijevic ◽  
Paola Barboza-González ◽  
...  
Keyword(s):  
Resistance Training ◽  
Bench Press ◽  
Training Programs ◽  
Rest Period ◽  
Daily Basis ◽  
Upper Body ◽  
Control Group ◽  
Traditional Group ◽  
Body Strength ◽  
Load Intensity

Purpose: To compare the effects of 2 upper-body strength-training programs differing in set configuration on bench press 1-repetition maximum (BP1RM), bench press throw peak velocity against 30 kg (BPT30), and handball throwing velocity. Methods: Thirty-five men were randomly assigned to a traditional group (TRG; n = 12), rest redistribution group (RRG; n = 13), or control group (n = 10). The training program was conducted with the bench press exercise and lasted 6 weeks (2 sessions per week): TRG—6 sets × 5 repetitions with 3 minutes of interset rest; RRG—1 set × 30 repetitions with 31 seconds of interrepetition rest. The total rest period (15 min) and load intensity (75% 1RM) were the same for both experimental groups. Subjects performed all repetitions at maximal intended velocity, and the load was adjusted on a daily basis from velocity recordings. Results: A significant time × group interaction was observed for both BP1RM and BPT30 (P < .01) due to the higher values observed at posttest compared with pretest for TRG (effect size [ES] = 0.77) and RRG (ES = 0.56–0.59) but not for the control group (ES ≤ 0.08). The changes in BP1RM and BPT30 did not differ between TRG and RRG (ES = 0.04 and 0.05, respectively). No significant differences in handball throwing velocity were observed between the pretest and posttest (ES = 0.16, 0.22, and 0.02 for TRG, RRG, and control group, respectively). Conclusions: Resistance-training programs based on not-to-failure traditional and rest redistribution set configurations induce similar changes in BP1RM, BPT30, and handball throwing velocity.

COMPARISON BETWEEN BENCH PRESS AND LEG PRESS FOR CHANGES IN SERUM CREATINE KINASE ACTIVITY AND MUSCLE SORENESS

2015 ◽  
Vol 18 (03) ◽  
pp. 1550011
Author(s):  
Alexander Joseph Koch ◽  
Marco Machado ◽  
Jerry L. Mayhew
Keyword(s):  
Muscle Soreness ◽  
Bench Press ◽  
Serum Creatine Kinase ◽  
Upper Body ◽  
Lower Body ◽  
Leg Press ◽  
Volume Load ◽  
Time Period ◽  
Body Resistance ◽  
Lp Formula

We compared perceived muscle soreness (MS) and serum creatine kinase (CK) activity after upper body or lower body resistance exercise. A total of 64 previously sedentary men were randomized into two groups: bench press (BP; [Formula: see text], age [Formula: see text][Formula: see text]y, body mass [Formula: see text][Formula: see text]kg,) or leg press (LP; [Formula: see text], age [Formula: see text][Formula: see text]y, body mass [Formula: see text][Formula: see text]kg). Subjects were tested for 1RM for their respective exercise. Two weeks later, subjects performed four sets to failure of each exercise at 85% 1RM. MS and serum CK activity were assessed before exercise and 24, 48, and 72[Formula: see text]h after exercise. Volume load lifted was significantly greater during LP than BP ([Formula: see text][Formula: see text]kg versus [Formula: see text][Formula: see text]kg, respectively; [Formula: see text]). Despite a lesser volume load, BP elicited greater MS ([Formula: see text]) and peak CK activity ([Formula: see text]) than LP after exercise at each time period. MS was modestly correlated to volume load lifted during LP ([Formula: see text], [Formula: see text]) but not during BP ([Formula: see text]). CK activity was not correlated with volume load for either BP or LP. In addition, MS was not significantly correlated with CK at any time period. These data indicate that upper body resistance exercise elicits greater levels of MS and CK than does lower body exercise in untrained men and suggests that both factors appear to be more dependent on the muscle group engaged rather than the amount of weight lifted.

scholarly journals Acute and session RPE responses during resistance training: Bouts to failure at 60% and 90% of 1RM

2009 ◽  
Vol 21 (1) ◽  
Author(s):  
RC Pritchett ◽  
JM Green ◽  
PJ Wickwire ◽  
MS Kovacs
Keyword(s):  
Resistance Training ◽  
Repeated Measures ◽  
Perceived Exertion ◽  
Bench Press ◽  
Exercise Session ◽  
Total Work ◽  
Leg Press ◽  
Low Intensity ◽  
Paired Samples ◽  
Numerical Scale

Objective. To compare resistance bouts performed to failure atlow (60% 1RM) and high (90% 1RM) workloads for acute rate of perceived exertion (RPE) (per exercise), session RPE (S-RPE) (30 min post), HR (per exercise) and total work (per session, and per exercise).Background. RPE is a convenient method for quantifying intensityin aerobic exercise. However, RPE has recently been extended to exercise modalities dominated by anaerobic pathways such as resistance training (RT). Method. Subjects (N=12) were assessed using an exercise-specific1 repetition maximum (1RM) for 6 exercises. On separate days in a counterbalanced order, subjects performed 3 sets of each exercise to volitional failure at a low intensity (LI) and a high intensity (HI) with 2 minutes rest between sets and exercises. At the end of each set, subjects estimated acute RPE for that set using a 10-point numerical scale. Thirty minutes after the end of the exercise session subjects estimated their S-RPE for the entire workout. HR, total work, and acute RPE were compared (HI v. LI) using repeated measures ANOVA.Results. A paired samples t-test showed LI was significantly higher(p=0.039) than HI for session RPE (LI=8.8±0.8, HI=6.3±1.2) andtotal work (LI=17461±4419, HI=8659±2256) (p=0.043). Per exercise,total work and acute RPE were significantly greater (p=0.01) for LI for all exercises. Peak HR was significantly higher per exercise during LI for leg press (p=0.041), bench press (p=0.031), lat pull-down (p=0.037) and shoulder press (p=0.046).

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