Fitness changes of Naval women following aerobic based programs featuring calisthenic or circuit weight training exercises

Two research investigations were undertaken to determine the effects of experimental aerobic/circuit weight training (A/CWT) and standard Navy aerobic/calisthenic (A/CAL) training on fitness parameters. Study I Subjects were 22 female officer and enlisted personnel aged 24 to 34 years (mean = 28.2). The women followed a 10-week A/CWT program working at an intensity of 60% of determined one repetition maximum (1RM). These women showed significant (p less than 0.05) improvements in dynamic muscular strength, muscular endurance, and stamina. Only upper torso static strength was unaffected by training. Study II Participants were 115 female recruits aged 17 to 34 years (mean = 20.4). They were randomly assigned to one of three training groups: 1) aerobic/calisthenic training (A/CAL) (N = 58); 2) aerobic/circuit weight training at 40% (A/CWT-40) of maximum strength determined for a single repetition (1RM) of the lifting exercises (N = 26); and 3) aerobic/circuit weight training at 70% (A/CWT-70) of determined 1RM (N = 30). Results showed that standard recruit A/CAL training did not significantly (p less than 0.05) enhance upper torso dynamic strength (except the lat-pulldown test) or stamina. A/CWT-70 elicited significantly (p less than 0.05) higher gains in several tests of upper torso strength than A/CAL or A/CWT-40. These results suggest that A/CWT offers a way to develop the required upper torso strength of Navy women.     

Three sets of weight training superior to 1 set with equal intensity for eliciting strength

The purpose of this study was to compare single and multiple sets of weight training for strength gains in recreationally trained individuals. Sixteen men (age = 21 +/- 2.0) were randomly assigned to 1 set (S-1; n = 8) or 3 set (S-3; n = 8) groups and trained 3 days per week for 12 weeks. One repetition maximum (1RM) was recorded for bench press and leg press at pre-, mid-, and posttest. Subjects trained according to daily undulating periodization (DUP), involving the bench press and leg press exercises between 4RM and 8RM. Training intensity was equated for both groups. Analysis of variance with repeated measures revealed statistically significant differences favoring S-3 in the leg press (p < 0.05, effect size [ES] = 6.5) and differences approaching significance in the bench press (p = 0.07, ES = 2.3). The results demonstrate that for recreationally trained individuals using DUP training, 3 sets of training are superior to 1 set for eliciting maximal strength gains.     

Physical fitness profile of Army ROTC cadets

One role of Army Reserved Officer's Training Corps (ROTC) programs is to physically prepare cadets for the demands of a military career. Cadets participate in physical training 3 days per week as part of their military science curriculum. Limited research has been conducted on the fitness level of ROTC cadets; therefore, the purpose of this study was to profile the physical fitness status of a cadre of ROTC cadets. Forty-three cadets (30 men and 13 women) performed Army Physical Fitness Test (APFT) assessments (2-mile run, 2-minute maximum push-ups and sit-ups) and clinical assessments of fitness (Bruce protocol Vo(2)max, underwater weighing, and 1 repetition maximum [1RM] bench press tests). Mean +/- standard deviations were calculated to provide the physical fitness profile for each parameter. Male cadets (21 +/- 2.2 years; height 177.4 +/- 6.6 cm; mass 79.2 +/- 9.4 kg) scored 49.6 +/- 6.1 ml.kg(-1).min(-1) for Vo(2)max, 14.8 +/- 4.2% fat, 86.5 +/- 24.9 kg 1RM bench press, 2-mile run of 13.97 +/- 1.4 minutes, 70.5 +/- 12.8 sit-ups, and 60.2 +/- 13.2 push-ups. Female cadets (20 +/- 2.4 years; height 165.1 +/- 8.0 cm; mass 63.5 +/- 10.0 kg) scored 40.8 +/- 3.9 ml.kg(-1).min(-1) for Vo(2) max, 23.9 +/- 3.8% fat, 35.3 +/- 8.2 kg 1RM bench press, 2-mile run of 17.0 +/- 1.6 minutes, 65.0 +/- 12.9 sit-ups, and 33.3 +/- 11.2 push-ups. The mean scores were above the 83rd percentile on all APFT items and average (percent fat) to above average (Vo(2)max and men's bench press scores) when compared with peer-age and sex-corrected norms. Only the women's bench press score was below average. With the exception of the women's bench press, these ROTC cadets possessed average to above average levels of fitness.     

A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength

The purpose of this study was to compare linear periodization (LP) and daily undulating periodization (DUP) for strength gains. Twenty men (age = 21 +/- 2.3 years) were randomly assigned to LP (n = 10) or DUP (n = 10) groups. One repetition maximum (1RM) was recorded for bench press and leg press as a pre-, mid-, and posttest. Training involved 3 sets (bench press and leg press), 3 days per week. The LP group performed sets of 8 RM during weeks 1-4, 6 RM during weeks 4-8, and 4 RM during weeks 9-12. The DUP group altered training on a daily basis (Monday, 8 RM; Wednesday, 6 RM; Friday, 4 RM). Analysis of variance with repeated measures revealed statistically significant differences favoring the DUP group between T1 to T2 and T1 to T3. Making program alterations on a daily basis was more effective in eliciting strength gains than doing so every 4 weeks.     

Effects of 12-week medicine ball training on muscle strength and power in young female handball players

The purpose of this study was to examine the effects of medicine ball training on the strength and power in young female handball athletes. Twenty-one young female handball players (age, 16.9 ± 1.2 years) were randomly assigned to experimental and control groups. Experimental group (n = 11) participated in a 12-week medicine ball training program incorporated into the regular training session, whereas controls (n = 10) participated only in the regular training. Performance in the medicine ball throws in standing and sitting positions, 1 repetition maximum (1RM) bench and shoulder press, and power test at 2 different loads (30 and 50% of 1RM) on bench and shoulder press were assessed at pre- and posttraining testing. The athletes participating in the medicine ball training program made significantly greater gains in all medicine ball throw tests compared with the controls (p < 0.01). Also, the experimental group made significantly greater gains in bench and shoulder press power than control group (p < 0.05). Both training groups (E) and (C) significantly (p < 0.05) increased 1RM bench and shoulder strength, with no differences observed between the groups. Additionally, medicine ball throw tests showed stronger correlation with power tests, than with 1RM tests. These data suggest that 12-week medicine ball training, when incorporated into a regular training session, can provide greater sport-specific training improvements in the upper body for young female handball players.     

Effect of torso rotational strength on angular hip, angular shoulder, and linear bat velocities of high school baseball players

This investigation examined the effect of torso rotational strength on angular hip (AHV), angular shoulder (ASV), linear bat-end (BEV), and hand velocities (HV) and 3 repetition maximum (RM) torso rotational and sequential hip-torso-arm rotational strength (medicine ball hitter's throw) in high school baseball players (age 15.4 +/- 1.2 y). Participants were randomly assigned to 1 of 2 training groups. Group 1 (n = 24) and group 2 (n = 25) both performed a stepwise periodized resistance exercise program and took 100 swings a day, 3 days a week, for 12 weeks with their normal game bat. Group 2 performed additional rotational and full-body medicine ball exercises 3 days a week for 12 weeks. A 3RM parallel squat and bench press were measured at 0 and after 4, 8, and 12 weeks. Participants were pre- and posttested for 3RM dominant and nondominant torso rotational strength and medicine ball hitter's throw. Angular hip velocities, ASV, BEV, and HV were recorded pre- and posttraining by a motion capture system that identified and digitally processed reflective markers attached to each participant's bat and body. Groups 1 and 2 increased (p < or = 0.05) BEV (3.6 and 6.4%), HV (2.6 and 3.6%), 3RM dominant (10.5 and 17.1%) and nondominant (10.2 and 18.3%) torso rotational strength, and medicine ball hitter's throw (3.0 and 10.6%) after 12 weeks. Group 2 increased AHV (6.8%) and ASV (8.8%). Group 2 showed greater improvements in BEV, AHV, ASV, 3RM dominant and nondominant torso rotational strength, and medicine ball hitter's throw than group 1. Groups 1 and 2 increased predicted 1RM parallel squat (29.7 and 26.7%) and bench press (17.2 and 16.7%) strength after 12 weeks. These data indicate that performing additional rotational medicine ball exercises 2 days a week for 12 weeks statistically improves baseball performance variables.     

A comparison of periodization models during nine weeks with equated volume and intensity for strength

The purpose of the present investigation was to determine if significant differences exist among 3 different periodization programs in eliciting changes in strength. Twenty-eight recreationally trained college-aged volunteers (mean +/- SD; 22.29 +/- 3.98) of both genders were tested for bench press, leg press, body fat percentage, chest circumference, and thigh circumference during initial testing. After initial testing, subjects were randomly assigned to 1 of 3 training groups: (a) linear periodization (n = 9), (b) daily undulating periodization (n = 10), or (c) weekly undulating periodization (n = 9). The training regimen for each group consisted of a 9-week, 3-day-per-week program. Training loads were assigned as heavy (90%, 4 repetition maximum [4RM]), medium (85%, 6RM), or light (80%, 8RM) for bench press and leg press exercises. Subjects were familiarized with the CR-10 rated perceived exertion scale and instructed to achieve an 8 or 9 on the final repetition of each set for all other exercises. Subjects were then retested after 4 weeks of training. Training loads were then adjusted according to the new 1RM. Subjects were then retested after 5 more weeks of exercise. For all subjects, significant (p < 0.05) increases in bench press and leg press strength were demonstrated at all time points (T1-T3). No significant differences (p > 0.05) were observed between groups for bench press, leg press, body fat percentage, chest circumference, or thigh circumference at all time points. These results indicate that no separation based on periodization model is seen in early-phase training.     

Contribution of blood lactate to the energy expenditure of weight training

Bioenergetic interpretations of energy transfer specify that rapid anaerobic, substrate-level adenosine triphosphate (ATP) turnover with lactate production is not appropriately represented by an oxygen uptake measurement. Two types of weight training, 60% of 1 repetition maximum (1RM) with repetitions to exhaustion and 80% of 1RM with limited repetitions, were compared to determine if blood lactate measurements, as an estimate of rapid substrate-level ATP turnover, provide a significant contribution to the interpretation of total energy expenditure as compared with oxygen uptake methods alone. The measurement of total energy expenditure consisted of blood lactate, exercise oxygen uptake, and a modified excess postexercise oxygen consumption (EPOC); oxygen uptake-only measurements consisted of exercise oxygen uptake and EPOC. When data from male and female subjects were pooled, total energy expenditure was significantly higher for reps to exhaustion (arm curl, +27 kJ; bench press, +27 kJ; leg press, +38 kJ; p < 0.03) and limited reps (arm curl, +12 kJ; bench press, +23 kJ; leg press, + 24 kJ; p < 0.05) when a separate measure of blood lactate was part of the interpretation. When the data from men and women were analyzed separately, blood lactate often made a significant contribution to total energy expenditure for reps to exhaustion (endurance-type training), but this trend was not always statistically evident for the limited reps (strength-type training) protocol. It is suggested that the estimation of total energy expenditure for weight training is improved with the inclusion, rather than the omission, of an estimate of rapid anaerobic substrate-level ATP turnover.     

Physical performance and cardiovascular responses to an acute bout of heavy resistance circuit training versus traditional strength training

Circuit training effectively reduces the time devoted to strength training while allowing an adequate training volume to be achieved. Nonetheless, circuit training has traditionally been performed using relatively low loads for a relatively high number of repetitions, which is not conducive to maximal muscle size and strength gain. This investigation compared physical performance parameters and cardiovascular load during heavy-resistance circuit (HRC) training to the responses during a traditional, passive rest strength training set (TS). Ten healthy subjects (age, 26 +/- 1.6 years; weight, 80.2 +/- 8.78 kg) with strength training experience volunteered for the study. Testing was performed once weekly for 3 weeks. On day 1, subjects were familiarized with the test and training exercises. On the subsequent 2 test days, subjects performed 1 of 2 strength training programs: HRC (5 sets x (bench press + leg extensions + ankle extensions); 35-second interset rest; 6 repetition maximum [6RM] loads) or TS (5 sets x bench press; 3-minute interset rest, 6RM loads). The data confirm that the maximum and average bar velocity and power and the number of repetitions performed of the bench press in the 2 conditions was the same; however, the average heart rate was significantly greater in the HRC compared to the TS condition (HRC = 129 +/- 15.6 beats x min(-1), approximately 71% maximum heart rate (HRmax), TS = 113 +/- 13.1 beats x min(-1), approximately 62% HRmax; P < 0.05). Thus, HRC sets are quantitatively similar to traditional strength training sets, but the cardiovascular load is substantially greater. HRC may be an effective training strategy for the promotion of both strength and cardiovascular adaptations.     

The relationship between core stability and performance in division I football players

The purpose of this study was to identify relationships between core stability and various strength and power variables in strength and power athletes. National Collegiate Athletic Association Division I football players (height 184.0 +/- 7.1 cm, weight 100.5 +/- 22.4 kg) completed strength and performance testing before off-season conditioning. Subjects were tested on three strength variables (one-repetition maximum [1RM] bench press, 1RM squat, and 1RM power clean), four performance variables (countermovement vertical jump [CMJ], 20- and 40-yd sprints, and a 10-yd shuttle run), and core stability (back extension, trunk flexion, and left and right bridge). Significant correlations were identified between total core strength and 20-yd sprint (r = -0.594), 40-yd sprint (r = -0.604), shuttle run (r = -0.551), CMJ (r = 0.591), power clean/body weight (BW) (r = 0.622), 1RM squat (r = -0.470), bench press/BW (r = 0.369), and combined 1RM/BW (r = 0.447); trunk flexion and 20-yd sprint (r = -0.485), 40-yd sprint (r = -0.479), shuttle run (r = -0.443), CMJ (r = 0.436), power clean/BW (r = 0.396), and 1RM squat (r = -0.416); back extension and CMJ (r = 0.536), and power clean/BW (r = 0.449); right bridge and 20-yd sprint r = -0.410) and 40-yd sprint (r = -0.435), CMJ (r = 0.403), power clean/BW (r = 0.519) and bench press/BW (r = 0.372) and combined 1RM/BW (r = 0.406); and left bridge and 20-yd sprint (r = -0.376) and 40-yd sprint (r = -0.397), shuttle run (r = -0.374), and power clean/BW (r = 0.460). The results of this study suggest that core stability is moderately related to strength and performance. Thus, increases in core strength are not going to contribute significantly to strength and power and should not be the focus of strength and conditioning.     

Effect of twelve weeks of medicine ball training on high school baseball players

This study examined the effect of 12 weeks of medicine ball training on high school baseball players. Forty-nine baseball players (age 15.4 +/- 1.2 years) were randomly assigned using a stratified sampling technique to 1 of 2 groups. Group 1 (n = 24) and group 2 (n = 25) performed the same full-body resistance exercises according to a stepwise periodized model and took 100 bat swings a day, 3 days per week, with their normal game bat for 12 weeks. Group 2 performed additional rotational and full-body medicine ball exercises 3 days per week for 12 weeks. Pre- and post-testing consisted of a 3 repetition maximum (RM) dominant and nondominant torso rotational strength and sequential hip-torso-arm rotational strength (medicine ball hitter's throw). A 3RM parallel squat and bench press were measured at 0 and after 4, 8, and 12 weeks of training. Although both groups made statistically significant increases (p < or = 0.05) in dominant (10.5 vs. 17.1%) and nondominant (10.2 vs. 18.3%) torso rotational strength and the medicine ball hitter's throw (3.0 vs. 10.6%), group 2 showed significantly greater increases in all 3 variables than group 1. Furthermore, both groups made significant increases in predicted 1RM parallel squat and bench press after 4, 8, and 12 weeks of training; however, there were no differences between groups. These data indicate that performing a 12-week medicine ball training program in addition to a stepwise periodized resistance training program with bat swings provided greater sport-specific training improvements in torso rotational and sequential hip-torso-arm rotational strength for high school baseball players.     

1-Set vs. 3-set resistance training: a crossover study

This crossover study was conducted to investigate the effects of a 1-set and 3-set strength training program. The subjects were untrained men and women who were randomly signed into 1 of 3 groups: 10 subjects trained during the first 9 weeks (training period 1) with 1 set and 8-12 repetitions per set. After the break (9 weeks), they trained with 3 sets and 8-12 repetitions in training period 2. Twelve subjects started with the 3-set program and continued with the 1-set regime after the break. The control group (n = 7) did not train. The subjects were tested on 1 repetition maximum (1RM) for the biceps curl, leg press (unilateral: left and right), and bench press. Analysis of the data was done in a sampled manner for each strength training program (1-set and 3-set). The 1-set (n = 22) and 3-set (n = 22) programs led to significantly (p < 0.05) improved 1RM performances in every exercise. The relative improvements (%) for the 1RM were significantly higher during the 3-set program for the biceps curl and the bench press compared with the 1-set program. The control group exhibited no changes in any of the tested parameters over the course of this study. The design of this study allowed insight into the effects of different strength training volume without any genetical variations. The same subjects improved their 1RM during the 3-set program by 2.3 kg (biceps curl; corresponding effect size = 0.24), 8.9 kg (leg press right; 0.30), 10.9 kg (leg press left; 0.28), and 2.5 kg (bench press; 0.09) more than during the 1-set program. Depending on the goals of each trainee, these differences between the effects of different strength training volumes indicate that it may be worth spending more time on working out with a 3-set strength training regime.     

Effect of a learning trial on self-selected resistance training load

Previous research has shown that individuals self-select loads for resistance training that falls below the accepted threshold for overload and do not lift to volitional fatigue. The purpose of this study was to determine the effects of a resistance training learning trial on self-selected resistance training load. A control group (5 women, 3 men) and a learning group of (4 women, 4 men) novice lifters were recruited. The control group (CG) received an orientation to selected strength machines (seated bench, leg extension, back row, biceps curl, triceps extension, shoulder press). On a subsequent training day, CG self-selected a training load, while blinded to the actual loads. The learning group (LG) received an initial orientation and also was tested for estimated 1 repetition maximum (1RM) for the seated bench press. On a subsequent day, the LG completed 2 sets of the seated bench press at 75% of estimated 1RM and were encouraged to lift until failure. On a third day, LG subjects completed a self-selected trial identical to that of the CG. Both groups were assessed for estimated 1RM for each exercise on a separate day following all trials. Comparisons between CG and LG were made using independent-means t tests and adjusted using Bonferroni's equation (p < 0.01). While subjects selected a bench press load that was 21% greater for LG (63.4 +/- 6.4% 1RM) compared to the CG (50.3 +/- 12.0%), there was no statistical significance. There were no significant differences in self-selected load for any of the other exercises. There were also no significant differences for number of repetitions or rate of perceived exertion between groups. We conclude that a learning trial of the bench press exercise to increase self-selected workload is not enough to change load self-selection.     

The effectiveness of traditional and sling exercise strength training in women

Strength training often combines closed-kinetic-chain exercises (CKCEs) and open kinetic-chain exercises (OKCEs). The CKCE may be more effective for improving performance in lower-body training. Recently, we reported upper-body CKCE (using a commercially available system of ropes and slings, Redcord AS, Staubo, Norway) was as effective as OKCE training for strength gains and that CKCE was more effective than OKCE for improving throwing performance. To our knowledge the effectiveness of a strength training program that uses exclusively CKCE is unknown. In this study, we examined the effectiveness of CKCE vs. OKCE strength training programs in women enrolled in an introductory strength training program. Twenty-six participants were randomized to OKCE (traditional exercises) or CKCE (sling-based exercises). Participants completed 6 sets per week for 13 weeks. Pre and posttraining evaluations included the following: 1 repetition maximum (1RM) leg and bench press; sling exercise push-ups; isokinetic dynamometry; lateral step-down test; and the Star Excursion Balance Test. Both groups significantly improved bench press (by an average of 4-6 kg) and leg press (by an average of 23-35 kg) (p < 0.001). There was a significant group × time interaction (p < 0.001) for sling exercise push-ups (OKCE pre = 5.5 ± 8.6, OKCE post = 6.1 ± 8.2, CKCE pre = 6.8 ± 6.0, CKCE post = 16.9 ± 6.6). Isokinetic measures of knee extension, knee flexion, shoulder internal rotation, and shoulder external rotation increased (improvements ranged from 2.7 to 27.7%), with no group differences. Both OKCE and CKCE strength training elicited similar changes in balance. We conclude that CKCE training is equally as effective as OKCE training during the initial phases of a strength training program in women. The fact that only CKCE improved sling exercise push-ups supports previous findings suggesting functional superiority of CKCE.     

Effects of resistance training on the physical capacities of adolescent soccer players

This study examined the effects of a progressive resistance training program in addition to soccer training on the physical capacities of male adolescents. Eighteen soccer players (age: 12-15 years) were separated in a soccer (SOC; n = 9) and a strength-soccer (STR; n = 9) training group and 8 subjects of similar age constituted a control group. All players followed a soccer training program 5 times a week for the development of technical and tactical skills. In addition, the STR group followed a strength training program twice a week for 16 weeks. The program included 10 exercises, and at each exercise, 2-3 sets of 8-15 repetitions with a load 55-80% of 1 repetition maximum (1RM). Maximum strength ([1RM] leg press, bench-press), jumping ability (squat jump [SJ], countermovement jump [CMJ], repeated jumps for 30 seconds) running speed (30 m, 10 x 5-m shuttle run), flexibility (seat and reach), and soccer technique were measured at the beginning, after 8 weeks, and at the end of the training period. After 16 weeks of training, 1RM leg press, 10 x 5-m shuttle run speed, and performance in soccer technique were higher (p < 0.05) for the STR and the SOC groups than for the control group. One repetition maximum bench press and leg press, SJ and CMJ height, and 30-m speed were higher (p < 0.05) for the STR group compared with SOC and control groups. The above data show that soccer training alone improves more than normal growth maximum strength of the lower limps and agility. The addition of resistance training, however, improves more maximal strength of the upper and the lower body, vertical jump height, and 30-m speed. Thus, the combination of soccer and resistance training could be used for an overall development of the physical capacities of young boys.     

A kinetic and electromyographic comparison of the standing cable press and bench press

This study compared the standing cable press (SCP) and the traditional bench press (BP) to better understand the biomechanical limitations of pushing from a standing position together with the activation amplitudes of trunk and shoulder muscles. A static biomechanical model (4D Watbak) was used to assess the forces that can be pushed with 2 arms in a standing position. Then, 14 recreationally trained men performed 1 repetition maximum (1RM) BP and 1RM single-arm SP exercises while superficial electromyography (EMG) of various shoulder and torso muscles was measured. The 1RM BP performance resulted in an average load (74.2 +/- 17.6 kg) significantly higher than 1RM single-arm SP (26.0 +/- 4.4 kg). In addition, the model predicted that pushing forces from a standing position under ideal mechanical conditions are limited to 40.8% of the subject's body weight. For the 1RM BP, anterior deltoid and pectoralis major were more activated than most of the trunk muscles. In contrast, for the 1RM single-arm SP, the left internal oblique and left latissimus dorsi activities were similar to those of the anterior deltoid and pectoralis major. The EMG amplitudes of pectoralis major and the erector muscles were larger for 1RM BP. Conversely, the activation levels of left abdominal muscles and left latissimus dorsi were higher for 1RM right-arm SP. The BP emphasizes the activation of the shoulder and chest muscles and challenges the capability to develop great shoulder torques. The SCP performance also relies on the strength of shoulder and chest musculature; however, it is whole-body stability and equilibrium together with joint stability that present the major limitation in force generation. Our EMG findings show that SCP performance is limited by the activation and neuromuscular coordination of torso muscles, not maximal muscle activation of the chest and shoulder muscles. This has implications for the utility of these exercise approaches to achieve different training goals.     

Influence of previous experience on resistance training on reliability of one-repetition maximum test

The 1-repetition maximum test (1RM) has been widely used to assess maximal strength. However, to improve accuracy in assessing maximal strength, several sessions of the 1RM test are recommended. The aim of this study was to analyze the influence of previous resistance training experience on the reliability of 1RM test. Thirty men were assigned to the following 2 groups according to their previous resistance training experience: no previous resistance training experience (NOEXP) and more than 24 months of resistance training experience (EXP). All subjects performed the 1RM tests in bench press and squat in 4 sessions on distinct days. There was a significant session × group effect in bench press (F = 3.09; p < 0.03) and squat (F = 2.76; p < 0.05) showing that only the NOEXP increased maximal strength between the sessions. Significant increases (p < 0.05) in maximal strength occurred in the NOEXP between session 1 and the other sessions in bench press (session 1 vs. 2 = +3.8%; session 1 vs. 3 = +7.4%; session 1 vs. 4 = +10.1%), and squat (session 1 vs. 2 = +7.6%; session 1 vs. 3 = +10.1%; session 1 vs. 4 = +11.2%). Moreover, in bench press, maximal strength in sessions 3 and 4 were significantly higher than in session 2. The results of the present study suggest that the reliability of the 1RM test is influenced by the subject's previous experience in resistance training. Subjects without experience in resistance training require more practice and familiarization and show greater increases in maximal strength between sessions than subjects with previous experience in resistance training.     

The combined effects of exercise and ingestion of a meal replacement in conjunction with a weight loss supplement on body composition and fitness parameters in college-aged men and women

This study was performed to evaluate the combined effect of a meal replacement and an alleged weight loss supplement (WLS) on body composition, fitness parameters, and clinical health in moderately overweight college-aged men and women. Body mass, bench press 1 repetition maximum (1RM), leg press 1RM, body composition, V(O2)max, fasting glucose (GLU), and lipid panels were evaluated before (T1) and after (T2) 8 weeks of combined resistance training (RT) and cardiovascular training (CVT). After T1, subjects were randomly assigned in a double-blind fashion to either the WLS (6 men, 7 women; 21 ± 5 years, 168 ± 8 cm, 75.4 ± 12.7 kg, 31.6 ± 7.7%BFAT) or placebo (PLA: 6 men, 6 women; 22 ± 4 years, 174 ± 9 cm, 84.1 ± 8.8 kg, 30.2 ± 5.6%BFAT) group. Both groups performed 3 d · wk(-1) of combined progressive RT (2 × 12 reps of 8 exercises at 75-80% 1RM) and CVT (30 minutes on a cycle ergometer at 70-85% heart rate reserve). Subjects consumed 4 capsules per day and a once-daily meal replacement throughout the protocol. Percent body fat, bench press 1RM, and leg press 1RM significantly improved (p < 0.05) in both groups. Blood GLU (G × T; p = 0.048) improved in WLS and systolic blood pressure (SBP) approached significance (G × T; p = 0.06) in the WLS group. Follow-up analysis of SBP revealed a significant within-group decrease in the WLS group, whereas no within-group changes were found for either group for GLU. Practically speaking, daily supplementation with a meal replacement and a thrice weekly exercise program can increase fitness levels and improve body composition, whereas adding a thermogenic substance provides no additional benefit over fitness or body composition changes but may favorably alter serum markers of clinical health.     

Acute muscular strength assessment using free weight bars of different thickness

The purpose of the present investigation was to examine strength performance of 6 common resistance training exercises using free weight bars of different thickness. Eleven resistance-trained men (8.2 +/- 2.6 years of experience; age: 22.1 +/- 1.6 years; body mass: 90.5 +/- 8.9 kg) underwent 1 repetition maximum (1RM) strength testing on 6 occasions in random order for the deadlift, bent-over row, upright row, bench press, seated shoulder press, and arm curl exercises under 3 conditions using: (a) a standard Olympic bar (OL), (b) a 2-inch thick bar (5.08 cm grip span), and (c) a 3-inch thick bar (7.62 cm grip span). Significant (p < 0.05) interactions were observed for the "pulling" exercises. For the deadlift and bent-over row, highest 1RM values were obtained with OL, followed by the 2- and 3-inch bar. Significant 1RM performance decrements for the 2- and 3-inch bars were approximately 28.3 and 55.0%, respectively, for the deadlift; decrements for the 2- and 3-inch bars were approximately 8.9 and 37.3%, respectively, for the bent-over row. For the upright row and arm curl, similar 1RMs were obtained for OL and the 2-inch bar. However, a significant performance reduction was observed using the 3-inch bar (approximately 26.1% for the upright row and 17.6% for the arm curl). The reductions in 1RM loads correlated significantly to hand size and maximal isometric grip strength (r = -0.55 to -0.73). No differences were observed between bars for the bench press or shoulder press. In conclusion, the use of 2- and 3-inch thick bars may result in initial weight reductions primarily for pulling exercises presumably due to greater reliance on maximal grip strength and larger hand size.     

Effects of linear vs. daily undulatory periodized resistance training on maximal and submaximal strength gains

The objective of this study was to verify the effect of 2 periodized resistance training (RT) methods on the evolution of 1-repetition maximum (1RM) and 8RM loads. Twenty resistance trained men were randomly assigned to 2 training groups: linear periodization (LP) group and daily undulating periodization (DUP) group. The subjects were tested at baseline and after 12 weeks for 1RM and 8RM loads in leg press (LEG) and bench press (BP) exercises. The training program was performed in alternated sessions for upper (session A: chest, shoulder and triceps) and lower body (session B: leg, back and biceps). The 12-week periodized training was applied only in the tested exercises, and in the other exercises, 3 sets of 6-8RM were performed. Both groups exhibited significant increases in 1RM loads on LEG and BP, but no statistically significant difference between groups was observed. The same occurred in 8RM loads on LEG and BP. However, DUP group presented superior effect size (ES) in 1RM and 8RM loads for LEG and BP exercises when compared to the LP group. In conclusion, periodized RT can be an efficient method for increasing the strength and muscular endurance in trained individuals. Although there was no statistically significant difference between periodization models, DUP promoted superior ES gains in muscular maximal and submaximal strength.