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The role of volume-load in strength and absolute endurance adaptations in adolescent’s performing high- or low-load resistance training

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Applied Physiology Nutrition and Metabolism
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James Steele at Steele Research Limited
James Steele
  • Steele Research Limited
James P. Fisher
James P. Fisher
Ari R. Assunção
Ari R. Assunção
Martim Bottaro at University of Brasília
Martim Bottaro
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This study compared high- (HL) and low-load (LL) resistance training (RT) on strength, absolute endurance, volume-load, and their relationships in untrained adolescents. Thirty-three untrained adolescents of both sexes (males, n = 17; females, n = 16; 14 ± 1 years) were randomly assigned into either (i) HL (n = 17): performing 3 sets of 4–6 repetitions to momentary concentric failure; or (ii) LL (n = 16): performing 2 sets of 12–15 repetitions to momentary concentric failure. RT was performed for 2×/week for 9 weeks. Change in maximum strength (1 repetition maximum) and absolute muscular endurance for barbell bench press was assessed. Weekly volume-load was calculated as sets (n) × repetitions (n) × load (kg). Ninety-five percent confidence intervals (CIs) revealed that both groups significantly increased in strength and absolute endurance with large effect sizes (d = 1.51–1.66). There were no between-group differences for change in strength or absolute endurance. Ninety-five percent CIs revealed that both groups significantly increased in weekly volume-load with large effect sizes (HL = 1.66, LL = 1.02). There were no between-group differences for change in volume-load though average weekly volume-load was significantly greater for LL (p < 0.001). Significant Pearson’s correlations were found for the HL group between average weekly volume-load and both strength (r = 0.650, p = 0.005) and absolute endurance (r = 0.552, p = 0.022) increases. Strength and absolute endurance increases do not differ between HL and LL conditions in adolescents when performed to momentary concentric failure. Under HL conditions greater weekly volume-load is associated with greater strength and absolute endurance increases.
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ARTICLE
The role of volume-load in strength and absolute endurance
adaptations in adolescent’s performing high- or low-load
resistance training
James Steele, James P. Fisher, Ari R. Assunção, Martim Bottaro, and Paulo Gentil
Abstract: This study compared high- (HL) and low-load (LL) resistance training (RT) on strength, absolute endurance, volume-
load, and their relationships in untrained adolescents. Thirty-three untrained adolescents of both sexes (males, n= 17; females,
n= 16; 14 ± 1 years) were randomly assigned into either (i)HL(n= 17): performing 3 sets of 4–6 repetitions to momentary
concentric failure; or (ii)LL(n= 16): performing 2 sets of 12–15 repetitions to momentary concentric failure. RT was performed for
2×/week for 9 weeks. Change in maximum strength (1 repetition maximum) and absolute muscular endurance for barbell bench
press was assessed. Weekly volume-load was calculated as sets (n) × repetitions (n) × load (kg). Ninety-five percent confidence
intervals (CIs) revealed that both groups significantly increased in strength and absolute endurance with large effect sizes (d=
1.51–1.66). There were no between-group differences for change in strength or absolute endurance. Ninety-five percent CIs
revealed that both groups significantly increased in weekly volume-load with large effect sizes (HL = 1.66, LL = 1.02). There were
no between-group differences for change in volume-load though average weekly volume-load was significantly greater for LL
(p< 0.001). Significant Pearson’s correlations were found for the HL group between average weekly volume-load and both
strength (r= 0.650, p= 0.005) and absolute endurance (r= 0.552, p= 0.022) increases. Strength and absolute endurance increases
do not differ between HL and LL conditions in adolescents when performed to momentary concentric failure. Under HL
conditions greater weekly volume-load is associated with greater strength and absolute endurance increases.
Key words: strength training, youth populations, workload, programming.
Résumé : Cette étude compare un entraînement contre une résistance (« RT ») élevée (« HL ») a
`un entraînement contre une
résistance faible (« LL ») sur la force, l’endurance absolue, la charge volumique et leurs associations chez des adolescents non
entraînés. On répartit aléatoirement 33 adolescents non entraînés (16 filles et 17 garçons âgés de 14 ± 1 ans) dans l’un des deux
groupes : (i)HL(n= 17), deux séries de 4–6 répétitions jusqu’a
`l’incapacité volontaire momentanée en miométrie et (ii)LL(n= 16),
trois séries de 12−15 répétitions jusqu’a
`l’incapacité volontaire momentanée en miométrie. L’entraînement consiste en 2 séances
par semaine durant 9 semaines. On évalue la charge maximale levée (« 1RM ») et l’endurance musculaire absolue au développé
avec barre. On calcule la charge volumique d’une semaine par le produit du nombre de séries par le nombre de répétitions par
la charge levée (kg). Les intervalles de confiance (IC) a
`95 % révèlent une augmentation significative de la force et de l’endurance
absolue et une forte ampleur de l’effet (d= 1,51−1,66) dans les deux groupes. Les variations de la force et de l’endurance absolue
ne diffèrent pas entre les groupes. Les IC 95 % révèlent une augmentation significative de la charge volumique hebdomadaire et
une ampleur de l’effet élevée (HL = 1,66, LL = 1,02) dans les deux groupes. Même si la charge volumique hebdomadaire moyenne
est plus élevée chez LL (p< 0,001), on n’observe pas de différences entre les groupes au sujet de la variation de la charge volumique
hebdomadaire. Dans le groupe HL, on observe des corrélations de Pearson significatives entre la charge volumique hebdom-
adaire moyenne et l’augmentation de la force (r= 0,650, p= 0,005) et de l’endurance absolue (r= 0,552, p= 0,022). Les
augmentations de la force et de l’endurance absolue ne diffèrent pas d’un groupe a
`l’autre chez les adolescents effectuant un
effort jusqu’a
`l’incapacité volontaire momentanée en miométrie. Dans la condition HL, la charge volumique hebdomadaire plus
élevée est associée a
`une plus grande augmentation de la force et de l’endurance absolue. [Traduit par la Rédaction]
Mots-clés : entraînement a
`la force, population de jeunes, charge de travail, programme.
Introduction
Resistance training (RT) is a mode of exercise known to have
particularly wide-ranging benefits in a variety of populations. Po-
sition stands providing recommendations for healthy and older
adult populations have existed for some time (Pollock et al. 1998;
Kraemer et al. 2002;American College of Sports Medicine 2009).
With a growing importance to develop favorable exercise habits
earlier in life, these recommendations have extended to provid-
ing RT guidance for youths (Lloyd et al. 2014). Physical activity
guidelines for youth populations across most nations and includ-
ing the World Health Organization (WHO) also include recom-
mendations for some form of muscle-strengthening activity (e.g.,
RT) for health (WHO 2016). RT, in addition to producing hypertro-
Received 26 July 2016. Accepted 18 October 2016.
J. Steele and J.P. Fisher. School of Sport, Health and Social Sciences, Southampton Solent University, Southampton, Hampshire SO14 0YN, UK.
A.R. Assunção. College of Physical Education, University of Brasília, Brasília, DF 70910-970, Brazil; Integrated Center of Physical Activity, Brasilia,
DF 70390-070, Brazil.
M. Bottaro. College of Physical Education, University of Brasília, Brasília, DF 70910-970, Brazil.
P. Gentil. College of Physical Education, Federal University of Goias, Gôiania, GO 74960-900, Brazil.
Corresponding author: James Steele (email: james.steele@solent.ac.uk).
Copyright remains with the author(s) or their institution(s). Permission for reuse (free in most cases) can be obtained from RightsLink.
193
Appl. Physiol. Nutr. Metab. 42: 193–201 (2017) dx.doi.org/10.1139/apnm-2016-0418 Published at www.nrcresearchpress.com/apnm on 24 October 2016.
... 8 In contrast to quantification methods based on the product of exercise intensity by the volume, it has been proposed that subjects perform the same number of sets until momentary failure (i.e., inability to perform the concentric phase of a lift). 12,13 The maximal effort induced by sets until failure is considered as a way to equalize different resistance training protocols. 12 Additionally, the influence of recovery pauses on the apparition of fatigue and on training effects is well established and drove some authors to support the consideration of exercise density to better quantify resistance exercises. ...
... The ability to accumulate sets was not considered by previous studies that equalized training protocols based on a given number of sets performed until failure. 12,13 equalize protocols through an arbitrary number of sets performed until failure may result in high effort level (i.e., close to the maximum number of sets) when performed at light/moderate loads, and lower effort (far from maximums) when performed at heavy loads. ...
Current methods for the exercise dose equalization in resistance training drive to markedly different session-induced efforts
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  • Nov 2024
  • J SPORT MED PHYS FIT
Background: Effects comparison of resistance exercises may require equalizing the exercise-induced dose, this is currently done by using methods based on total weight lifted or on sets performed until failure. Dose equalization of resistance training sessions by these methods was analyzed in the present study. Methods: Twelve trained participants performed five bench-press sessions with a similar relative endpoint determined by the inability to complete a set of 50% of the maximum repetitions number (MNR). Sessions were performed at 50 or 85% of one-repetition maximum (1-RM) with sets until failure or sets prescribing 50% of MNR. The last session was performed with a reduced recovery pause to match the exercise density (total weight lifted/pause duration) of a previous session. Results: Sessions resulted in different total weight lifted (3158±1592 kg at 85% of 1-RM vs. 5330±1967 at 50%, P<0.001) and number of sets until failure (5.1±1.9 at 85% of 1-RM vs. 2.9±1.1 at 50%, P<0.001). Matching of sessions' density suppressed the differences in the number of sets performed (P=0.50). Conclusions: Protocols' equalization based on the total weight lifted is likely to result in exercise volumes close to maximums when performed with heavy loads, whereas equalization based on sets to failure could induce a sets number close to the maximum when performed with light loads. Current methods for protocols equalization rely on gross values of exercise volume without considering maximums, that can result in markedly unbalanced efforts and biased results. Prescribing each exercise volume according to its maximum might optimize the training protocols' equalization.
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... For instance, Jenkins et al. [24] observed that HL-LV training led to significantly greater gains in knee extension 1RM and voluntary isometric contraction (MVIC) in untrained men, while Lasevicius et al. [19] found greater strength improvements in both 1RM leg press and elbow flexion with HL-LV protocols in young, untrained men. Conversely, Steele et al. [46] reported no significant differences between HL-LV and LL-HV groups in untrained adolescents over a 9-week period for bench press 1RM, and Yeom et al. [26] found comparable increases in maximal muscle strength and skeletal muscle mass with both protocols among elite weightlifters after an eight-week intervention. This discrepancy can be attributed to the advanced training expertise of our participants, who had over a year of experience employing autoregulation techniques, specifically RIR, in their training programs. ...
Impact of Low-Load High-Volume Initial Sets vs. Traditional High-Load Low-Volume Bench Press Protocols on Functional and Structural Adaptations in Powerlifters
Article
Full-text available
  • Feb 2025
This study aimed to investigate the effectiveness of low-load high-volume (LL-HV) resistance training compared to traditional high-load low-volume (HL-LV) protocols in eliciting functional and structural adaptations in powerlifters. Twenty-six well-trained male powerlifters were randomly assigned to LL-HV and HL-LV groups and participated in a 12-week supervised training intervention. The LL-HV protocol involved an initial bench press set performed at 45–60% of one-repetition maximum (1RM), with very high repetitions, while the HL-LV group performed the initial set at 75–90% of 1RM, following matched total training volume for accessory exercises. Both groups trained twice weekly, with identical proximity to failure based on repetitions in reserve (RIR). Functional outcomes included changes in bench press 1RM and mean velocity (MV) measured at various submaximal loads, while structural adaptations were assessed through arm and chest circumferences. Statistical analyses were conducted using a two-factor mixed analysis of variance (ANOVA) to assess the effects of “time” and “training group” on these outcomes. Percent changes were comparable between groups for most variables, with significant improvements observed in the LL-HV group for MV at 80% of 1RM and arm circumference. These findings suggest that LL-HV, emphasizing high-repetition sets, offers an effective alternative to HL-LV protocols for enhancing performance and structural adaptations in powerlifters.
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... The total volume represented the external training load by multiplying the number of sets, number of repetitions, and kettlebell load (kg) used in the training session (number of sets £ number of repetitions £ kettlebell load). 26 The internal training load control was determined by the RPE of the session methodology (duration of the session £ RPE). 27 The intensity was obtained through the RPE. ...
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... The expression of strength in an individual is a multifaceted phenomenon that has been the subject of study in recent years (Steele, Fisher, Assunção, Bottaro & Gentil, 2017). Various factors influence this capacity, with one of the most determining factors being the individual's state, which is influenced by variables such as the level of activation, neuromuscular development, mood, perceived effort, and others (Barahona-Fuentes, Huerta-Ojeda & Chirosa-Ríos, 2021). ...
Nivel de actividad física relacionado con el estado de ánimo, el control neuromuscular y la fuerza en jóvenes atletas no profesionales (Level of physical activity related to mood, neuromuscular control, and strength in non-professional young athletes)
Article
Full-text available
  • May 2024
El objetivo de este estudio fue analizar el nivel de actividad física, el perfil del estado de ánimo, el control neuromuscular y la manifestación de la fuerza en atletas adolescentes no profesionales. Una muestra de 24 voluntarios sanos participó en el estudio. Cada sujeto cumplimentó el Cuestionario Internacional de Actividad Física (IPAQ) y el cuestionario Perfil de Estados de Ánimo (POMS). Posteriormente, se realizó una evaluación utilizando un protocolo de carga incremental para determinar el máximo de una repetición en el ejercicio de press de banca. Después de cada serie, se evaluó la fuerza en función de la carga total, la velocidad de propulsión media y la percepción subjetiva del esfuerzo. Además, se aplicó la prueba de golpeteo con los dedos (FTT) como medida de control motor, y se realizó una segunda evaluación de la fuerza utilizando un dinamómetro manual. Los resultados mostraron una diferencia significativa en las fases de golpeteo del FTT al principio y al final del protocolo. Se encontraron datos significativos en el conjunto máximo respecto a la relación entre la carga total, la velocidad media de propulsión y la fuerza de prensión de la mano. Estos resultados apoyan el uso del FTT y del dinamómetro manual como medidas para controlar las fases del entrenamiento de fuerza en términos de carga aplicada y tiempo de recuperación. Palabras clave: Nivel de actividad física, Finger Tapping Test, estado de ánimo, fuerza, control neuromuscular. Abstract. The aim of this study was to analyze the level of physical activity, mood profile, neuromuscular control, and strength manifestation in non-professional adolescent athletes. A sample of 24 healthy volunteers participated in the study. Each subject completed the International Physical Activity Questionnaire (IPAQ) and the Profile of Mood States (POMS) questionnaire. Subsequently, an evaluation was conducted using an incremental load protocol to determine the one-repetition maximum in the bench press exercise. After each set, strength was assessed based on total load, mean propulsive velocity, and subjective perception of effort. In addition, the Finger Tapping Test (FTT) was implemented as a measure of motor control, and a second strength assessment was performed using a manual dynamometer. The results showed a significant difference in the tapping phases of the FTT at the beginning and end of the protocol. Significant data were found in the maximum set regarding the relationship between total load, mean propulsive velocity, and handgrip strength. These results support the use of the FTT and manual dynamometer as measures to control the phases of strength training in terms of applied load and recovery time. Keywords: Physical activity level, Finger Tapping Test, mood, strength, neuromuscular control.
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... The total training load was represented by the total volume in each phase (n° repetitions X n° series X weight of the kettlebell) [35], the weight of the kettlebell relative to body mass (%BM), and the percentage of the maximum heart rate reached in the sessions (%HR max ). ...
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Full-text available
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Introdução: Apesar da prática de exercício ser benéfica para a saúde, mulheres apresentam níveis elevados de inatividade física. A falta de tempo e as respostas afetivas (RAs) negativas ao exercício podem ser barreiras à aderência aos programas de treinamento para essa população. Assim, é importante que estudos investiguem as RAs decorrentes de protocolos de exercício de curta duração. Nesse sentido, treinamento com kettlebell de alta intensidade pode ser uma alternativa interessante. Objetivo: O objetivo deste estudo foi caracterizar as RAs agudas e crônicas de mulheres jovens submetidas a um programa de treinamento com kettlebell de alta intensidade. Métodos: Onze voluntárias (idade = 25 ± 3 anos) participaram por 10 semanas de treinamento com kettlebell de alta intensidade (3x por semana). O programa foi aplicado utilizando um período de familiarização, seguidos por três fases utilizando os exercícios swing e agachamento. Resultados: Não foram observadas diferenças significativas quando comparadas as RAs obtidas antes da sessão com as medidas de 5,10 e 20 min após a sessão na fase aguda (p > 0,05). Ainda, não foram observadas diferenças significativas ao longo das 10 semanas de treinamento (Pré = 2,13 ± 0,26 / 5 min= 1,92 ± 0,42 / 10 min = 1,89 ± 0,43 / 20 min = 1,93 ± 0,44) (p > 0,05). Conclusão: O programa de treinamento com kettlebell de alta intensidade com aumento progressivo e individualizado de carga pode manter RAs positivas na fase aguda, e após 10 semanas de treino.
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... The total volume (TV), percentage of maximum HR (%HRmáx), the weight of the kettlebell lifted relative to body mass (%BM), and RPE were assessed. The TV repre-sents the product between the number of reps, set number, and weight of the kettlebell used (kg) (reps x sets x load [kg]) (Steele et al., 2016). The %HRmax was calculated based on the maximum values reached in maximum aerobic testing. ...
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... A large number of studies exploring the effects of resistance training on muscular endurance have required subjects to perform sets to momentary failure or to an assigned number of RM. [14][15][16]23,25,33 Since subjects were not required to perform all sets to momentary failure in the present study, it is possible that the training stimuli varied between subjects and impacted on the results. Differences in the maximum number of repetitions performed at specific relative loads between trainers has previously been demonstrated. ...
Effect of 10 sets versus 5 sets of resistance training on muscular endurance
Article
Full-text available
  • May 2021
  • J SPORT MED PHYS FIT
Background: A paucity of research exists examining whether resistance training with a greater number of sets per exercise enhances the development of muscular endurance. The aim of this study was to investigate the effects of ten sets versus five sets of resistance training on muscle endurance. Methods: Fifteen healthy males (age 23.7 ± 4.6 y) with at least 1 year resistance training experience were randomly assigned to 6 weeks of 10 sets (10-SET) or 5 sets (5-SET) of 10 repetitions at 60-80% one-repetition maximum (1RM) for specific compound resistance exercises with rest intervals between sets of 60-90 s and 60 s between exercises, performed 3 times per week. Relative muscle endurance test was assessed via maximal repetitions using 70% 1RM for the bench press, lat pulldown and leg press. Results: There was a significant increase in the number of repetitions to failure in the muscle endurance test for the leg press in 10-SET (40.9%, p = 0.04) and 5-SET (27.9%; p = 0.03), although no statistical differences between groups in the post-intervention results. Both groups increased volume-load in the muscle endurance test for the bench press (≥14.3%, p<0.05) and leg press (≥36.7%, p<0.05), but there were no statistical differences between groups in the post-intervention results. Conclusions: Findings suggest that performing 10 sets compared to 5 sets of resistance training does not enhance the development of relative muscle endurance. The volume-load accrued within an individual set rather than across sets may be of greater importance when targeting muscular endurance.
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... Previous studies have compared the sex-specific differences in muscle form and function between children, adolescents, and adults (22,34,35,85,88,89,92,99,100), however, to our knowledge, no previous studies have examined these potential sex-specific adaptations over the course of growth and development in a longitudinal study design. Furthermore, numerous previous studies have studied the effects of resistance training on young males and females (4,17,25,26,31,36,37,76,83,103), however, to our knowledge no studies have examined the sexspecific, longitudinal adaptations of skeletal muscle to resistance training over the growth and development years. To better understand the sex-specific changes in muscle form and function during growth and development, longitudinal studies measuring muscle strength, size, and neuromuscular function, as well as adaptations to resistance training programs, across growth and development are warranted. . ...
Comparisons of Muscle Strength, Size, and Neuromuscular Function in Pre- and Post-Pubescent Males and Females
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Higher- and lower-load resistance exercise training induce load-specific local muscle endurance changes in young women: a randomised trial
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The effect of resistance training with higher- and lower-loads on muscle mass and strength has been extensively studied, while changes in muscle endurance have received less attention. This trial aimed to assess the effect of training load on absolute muscle endurance (AME) and relative muscle endurance (RME). Sixteen untrained women (22.7 ± 3.3 yr: mean ± SD) had one arm and leg randomly assigned to train with higher loads (HL; 80–90% 1RM), and the contralateral limbs trained with lower loads (LL; 30–50% 1RM) thrice weekly to volitional fatigue for 10 weeks. Heavy and light load AME and RME, strength, and muscle mass were assessed pre- and post-training. Strength increased more in the HL compared to LL leg (P < 0.01), but similar increases in strength were observed between upper body conditions (P = 0.46). Lower body heavy and light load AME improved in both conditions, but HL training induced a larger improvement in heavy load AME (HL: 9.3 ± 4.3 vs. LL: 7.5 ± 7.1 repetitions, time × limb P < 0.01) and LL training induced a larger improvement in light load AME (LL: 24.7 ± 22.2 vs. HL: 15.2 ± 16.7 repetitions, time × limb P = 0.04). In the upper body, HL and LL training induced similar increases in both heavy (time × limb P = 0.99), and light load (time × limb P = 0.16) AME. Dual-energy X-ray absorptiometry showed no change in leg fat-and-bone-free mass (FBFM) for either condition, and an increase in only LL arm FBFM. AME improved in a manner specific to the training loads used. ClinicalTrials.gov (NCT04547972).
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  • Mar 2017
  • SPORTS MED
Our current state of knowledge regarding the load (lighter or heavier) lifted in resistance training programmes that will result in ‘optimal’ strength and hypertrophic adaptations is unclear. Despite this, position stands and recommendations are made based on, we propose, limited evidence to lift heavier weights. Here we discuss the state of evidence on the impact of load and how it, as a single variable, stimulates adaptations to take place and whether evidence for recommending heavier loads is available, well-defined, currently correctly interpreted or has been overlooked. Areas of discussion include electromyography amplitude, in vivo and in vitro methods of measuring hypertrophy, and motor schema and skill acquisition. The present piece clarifies to trainers and trainees the impact of these variables by discussing interpretation of synchronous and sequential motor unit recruitment and revisiting the size principle, poor agreement between whole-muscle cross-sectional area (CSA) and biopsy-determined changes in myofibril CSA, and neural adaptations around task specificity. Our opinion is that the practical implications of being able to self-select external load include reducing the need for specific facility memberships, motivating older persons or those who might be less confident using heavy loads, and allowing people to undertake home- or field-based resistance training intervention strategies that might ultimately improve exercise adherence.
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Determining Strength: A Case for Multiple Methods of Measurement
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Full-text available
  • Feb 2017
  • SPORTS MED
Muscle strength is often measured through the performance of a one-repetition maximum (1RM). However, we that feel a true measurement of ‘strength’ remains elusive. For example, low-load alternatives to traditional resistance training result in muscle hypertrophic changes similar to those resulting from traditional high-load resistance training, with less robust changes observed with maximal strength measured by the 1RM. However, when strength is measured using a test to which both groups are ‘naive’, differences in strength become less apparent. We suggest that the 1RM is a specific skill, which will improve most when training incorporates its practice or when a lift is completed at a near-maximal load. Thus, if we only recognize increases in the 1RM as indicative of strength, we will overlook many effective and diverse alternatives to traditional high-load resistance training. We wish to suggest that multiple measurements of strength assessment be utilized in order to capture a more complete picture of the adaptation to resistance training.
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A Comparison of Increases in Volume Load Over 8 Weeks of Low-Versus High-Load Resistance Training
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Full-text available
  • Jan 2016
Background: It has been hypothesized that the ability to increase volume load (VL) via a progressive increase in the magnitude of load for a given exercise within a given repetition range could enhance the adaptive response to resistance training. Objectives: The purpose of this study was to compare changes in volume load (VL) over eight weeks of resistance training (RT) in high-versus low-load protocols. Materials and methods: Eighteen well-trained men were matched according to baseline strength were randomly assigned to either a low-load RT (LOW, n = 9) where 25 - 35 repetitions were performed per exercise, or a high-load RT (HIGH, n = 9) where 8 - 12 repetitions were performed per exercise. Both groups performed three sets of seven exercises for all major muscles three times per week on non-consecutive days. Results: After adjusting for the pre-test scores, there was a significant difference between the two intervention groups on post-intervention total VL with a very large effect size (F (1, 15) = 16.598, P = .001, ηp(2) = .525). There was a significant relationship between pre-intervention and post-intervention total VL (F (1, 15) = 32.048, P < .0001, ηp(2) = .681) in which the pre-test scores explained 68% of the variance in the post-test scores. Conclusions: This study indicates that low-load RT results in greater accumulations in VL compared to high-load RT over the course of 8 weeks of training.
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Comparison of upper body strength gains between men and women after 10 weeks of resistance training
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Full-text available
  • Feb 2016
Resistance training (RT) offers benefits to both men and women. However, the studies about the differences between men and women in response to an RT program are not conclusive and few data are available about upper body strength response. The aim of this study was to compare elbow flexor strength gains in men and women after 10 weeks of RT. Forty-four college-aged men (22.63 ± 2.34 years) and forty-seven college-aged women (21.62 ± 2.96 years) participated in the study. The RT program was performed two days a week for 10 weeks. Before and after the training period, peak torque (PT) of the elbow flexors was measured with an isokinetic dynamometer. PT values were higher in men in comparison to women in pre- and post-tests ( p < 0.01). Both males and females significantly increased elbow flexor strength ( p < 0.05); however, strength changes did not differ between genders after 10 weeks of RT program (11.61 and 11.76% for men and women, respectively; p > 0.05). Effect sizes were 0.57 and 0.56 for men and women, respectively. In conclusion, the present study suggests that men and women have a similar upper body strength response to RT.
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The Role of Fiber Types in Muscle Hypertrophy: Implications for Loading Strategies
Article
Full-text available
  • Apr 2014
EMERGING EVIDENCE SUGGESTS THAT TYPE I FIBERS DISPLAY A SUBSTANTIAL PROPENSITY FOR GROWTH IF THEY ARE SELECTIVELY TARGETED VIA LOW-LOAD TRAINING. THE PURPOSE OF THIS ARTICLE WILL BE TO REVIEW THE RESEARCH REGARDING FIBER TYPE-SPECIFIC HYPERTROPHY AND DRAW EVIDENCE-BASED CONCLUSIONS AS TO THEIR IMPLICATIONS FOR PROGRAM DESIGN. Copyright © National Strength and Conditioning Association.
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A power primer
Article
  • Jan 1991
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Resistance training in children and adolescents
Article
  • Jan 2007
There is a large public and scientific interest concerning resistance training in youth. Main interests are focussed on injury risk, the effectiveness of resistance training, in particular before puberty, and on mechanisms which are responsible for strength gain. Historically, resistance training was not recommended for children. It was generally believed that the lack of circulating androgens would preclude any strength improvement. Moreover, due to the fear of overuse and injuries it was considered to be useless and dangerous. Nowadays, there is enough evidence that resistance training in children and adolescents is effective and harmless given that it is performed age-adapted and appropriately supported. After a short introduction about muscle growth and strength progression during growth and development, the results of resistance training studies on strength and bone health as well as possible mechanisms of neuro-muscular adaptations are discussed. It is shown that resistance training is save and bears a minimum risk for injuries if guidelines are respected. At the end, we will give some practical recommendations for an age-appropriate, safe and effective resistance training.
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