A modified YMCA bench press test as a predictor of 1 repetition maximum bench press strength

This study evaluated the influence of cadence on the Young Men's Christian Association (YMCA) bench press test for predicting 1 repetition maximum (1RM) bench press test performance. Fifty-eight medical students (37 men, 21 women) were evaluated for anthropometric variables (age, height, weight, fat-free mass, and percent fat), 1RM bench press, and 2 cadence tests of muscular endurance performed at cadences of 30 and 60 repetitions per minute (reps.min(-1)). Each test was performed on a separate day, with 5 days rest in between. There was no significant difference among the number of repetitions performed at each cadence by men, whereas women performed significantly more repetitions at the slower cadence. Repetitions at either cadence were good predictors of 1RM bench press in both genders (men: 30 reps.min(-1), r(2) = 0.757, standard error of the estimate [SEE] = 8.0 kg; 60 reps.min(-1), r(2) = 0.884, SEE = 8.2 kg; women: 30 reps.min(-1), r(2) = 0.754, SEE = 3.1 kg; 60 reps.min(-1), r(2) = 0.816, SEE = 2.7 kg). The addition of anthropometric dimensions to the regression equations did not improve predictive accuracy. Using both fast and slow cadences, the YMCA bench press test can provide a valid estimation of 1RM performance in untrained young men and women.     

Significant strength gains observed in rugby players after specific resistance exercise protocols based on individual salivary testosterone responses

Our previous work has demonstrated that professional athletes show protocol-dependent variability in salivary testosterone (T) responses to resistance exercise (RE). The current study examines the consistency and functional outcomes of prescribing a RE regimen based on T response. We hypothesized that prescribing an individual-specific RE protocol based on T response would enhance weight training gains. Sixteen amateur rugby players [(mean +/- SD) age: 20 +/- 2 years; height: 181.5 +/- 8.2 cm; weight: 94.2 +/- 11.1 kg] were characterized by their maximal (Tmax) and minimal (Tmin) T response to four RE protocols: four sets of 10 repetitions (reps) at 70% of one repetition maximum (1RM) with 2 minutes' rest between sets (4 x10-70%); three sets of five reps at 85% 1RM with 3 minutes' rest (3 x 5-85%); five sets of 15 reps at 55% of 1RM with 1 minute's rest (5 x 15-55%); and three sets of 5 reps at 40% 1RM with 3 minutes' rest (3 x 5-40%). Eight athletes then performed a 3-week training block performing only their Tmax protocol. The remaining eight only performed Tmin. After 3 weeks, the athletes were retested on the RE protocols and then crossed over and performed the alternate 3-week training block. All 16 athletes showed significant increases in estimated bench and leg press 1RM strength and bodyweight while performing Tmax. When Tmin was performed, 75% of athletes showed either no change or a significant decline in 1RM performance. Consistent protocol-responses over the experimental period were seen for both the Tmax and Tmin protocols in 12 of 16 athletes. Thus, a relationship between an individual's biologically available T response to RE and enhanced functional gains is reported.     

Monitoring exercise intensity during resistance training using the session RPE scale

This study investigated the reliability of the session rating of perceived exertion (RPE) scale to quantify exercise intensity during high-intensity (H), moderate-intensity (M), and low-intensity (L) resistance training. Nine men (24.7 +/- 3.8 years) and 10 women (22.1 +/- 2.6 years) performed each intensity twice. Each protocol consisted of 5 exercises: back squat, bench press, overhead press, biceps curl, and triceps pushdown. The H consisted of 1 set of 4-5 repetitions at 90% of the subject's 1 repetition maximum (1RM). The M consisted of 1 set of 10 repetitions at 70% 1RM, and the L consisted of 1 set of 15 repetitions at 50% 1RM. RPE was measured following the completion of each set and 30 minutes postexercise (session RPE). Session RPE was higher for the H than M and L exercise bouts (p < or = 0.05). Performing fewer repetitions at a higher intensity was perceived to be more difficult than performing more repetitions at a lower intensity. The intraclass correlation coefficient for the session RPE was 0.88. The session RPE is a reliable method to quantify various intensities of resistance training.     

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.     

Lower-body work capacity and one-repetition maximum squat prediction in college football players

The purpose of this study was to assess lower-body muscular strength and work capacity after off-season resistance training and the efficacy of predicting maximal squat strength (1 repetition maximum [1RM]) from repetitions to fatigue. National Collegiate Athletic Association Division-II football players (n = 58) were divided into low-strength (LS, 1RM < 365 lb, n = 32) and high-strength (HS, 1RM ≥ 365 lb, n = 26) groups before training based on median 1RM squat performance. Maximal repetitions to failure (RTFs) were performed with a relative load of 70% of 1RM before training and 60, 70, 80, and 90% of 1RM after 12 weeks of a linear periodization resistance training program. As a team, 1RM squat (32 ± 27 lb), 70% RTF (4.5 ± 4.5 reps), and work capacity at 70% 1RM load (1,482 ± 1,181 lb reps) increased significantly after training. Likewise, training resulted in significant increases in 1RM, RTF at 70% 1RM, and work capacity (load × reps) in both LS (8 ± 33 lb, 3.9 ± 4.7 reps, 1,736 ± 1,521 lb reps, respectively) and HS (27 ± 21 lb, 4.9 ± 4.4 reps, 2,387 ± 1,767 lb reps, respectively), with no significant difference between groups. There was no relationship between the change in work capacity and the change in muscular strength for either the LS (r = 0.02) or HS (r = 0.06) group. Predicted 1RMs were best when RTFs were performed using 80% 1RM (5-17 RTFs), with an error of ±5% in 95% of the subjects. In conclusion, the changes in muscular strength associated with an off-season training program appear to have a positive influence on squat work capacity at 70% of 1RM and allow favorable prediction of 1RM using submaximal loads.     

Moderate volume of high relative training intensity produces greater strength gains compared with low and high volumes in competitive weightlifters

The purpose of this study was to examine the effect of 3 volumes of heavy resistance, average relative training intensity (expressed as a percentage of 1 repetition maximum that represented the absolute kilograms lifted divided by the number of repetitions performed) programs on maximal strength (1RM) in Snatch (Sn), Clean & Jerk (C&J), and Squat (Sq). Twenty-nine experienced (>3 years), trained junior weightlifters were randomly assigned into 1 of 3 groups: low-intensity group (LIG; n = 12), moderate-intensity group (MIG; n = 9), and high-intensity group (HIG; n = 8). All subjects trained for 10 weeks, 4-5 days a week, in a periodized routine using the same exercises and training volume (expressed as total number of repetitions performed at intensities equal to or greater than 60% of 1RM), but different programmed total repetitions at intensities of >90-100% of 1RM for the entire 10-week period: LIG (46 repetitions), MIG (93 repetitions), and HIG (184 repetitions). During the training period, MIG and LIG showed a significant increase (p < 0.01-0.05) for C&J (10.5% and 3% for MIG and LIG, respectively) and Sq (9.5% and 5.3% for MIG and LIG, respectively), whereas in HIG the increase took place only in Sq (6.9%, p < 0.05). A calculation of effect sizes revealed greater strength gains in the MIG than in HIG or LIG. There were no significant differences between LIG and HIG training volume-induced strength gains. All the subjects in HIG were unable to fully accomplish the repetitions programmed at relative intensities greater than 90% of 1RM. The present results indicate that short-term resistance training using moderate volumes of high relative intensity tended to produce higher enhancements in weightlifting performance compared with low and high volumes of high relative training intensities of equal total volume in experienced, trained young weightlifters. Therefore, for the present population of weightlifters, it may be beneficial to use the MIG training protocol to improve the weightlifting program at least in a short-term (10 weeks) cycle of training.     

Accuracy of prediction equations for determining one repetition maximum bench press in women before and after resistance training

Repetitions to fatigue (RTF) using less than a 1 repetition maximum (1RM) load (RepWt) have been shown to be a good predictor of 1RM strength in men, but such information is scarce in women. The purpose of this study was to evaluate the accuracy of current prediction equations to estimate 1RM bench press performance and to determine whether resistance training changes the capability to predict 1RM from muscular endurance repetitions in young women. Members (n = 103) of a required wellness course were measured for 1RM bench press and RTF using randomly assigned percentages between 60% and 90% of the 1RM (RepWt) before and after 12 weeks of progressive resistance training. The %1RM used to perform RTF remained the same for each individual after training (75.6% +/- 10.3%) as before. One repetition maximum bench press increased significantly after training (28% +/- 21%). Although the change in the group average for RTF (0.6 +/- 6.1) was not significant, the correlation between pretraining and posttraining RTF was moderate (r = 0.66; p < 0.01), and individual differences in percentage change in RTF were substantial (27% +/- 99%). The percentage change in 1RM was not significantly related to initial 1RM (r = -0.05), but it was negatively related to the change in RTF (r = -0.40; p < 0.01). Prediction equations were more accurate in the pretraining and posttraining conditions, in which fewer than 10 RTF were used. Resistance training may alter the relationship between strength and muscle endurance across a wide range of RTF in young women without compromising the accuracy of predicting maximal strength.     

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.     

Strength changes during an in-season resistance-training program for football

The purpose of this study was to examine the effects of both intensity and volume of training during a 2 d.wk(-1) in-season resistance-training program (RTP) for American football players. Fifty-three National Collegiate Athletic Association Division III football players were tested in the 1 repetition maximum (1RM) bench press and 1RM squat on the first day of summer training camp (PRE) and during the final week of the regular season (POST). Subjects were required to perform 3 sets of 6-8 repetitions per exercise. Significant strength improvements in squat were observed from PRE (155.0 +/- 31.8 kg) to POST (163.3 +/- 30.0 kg), whereas no PRE to POST changes in bench press were seen (124.7 +/- 21.0 kg vs.123.9 +/- 18.6 kg, respectively). Training volume and training compliance were not related to strength improvement. Further analysis showed that athletes training at >or=80% of their PRE 1RM had significantly greater strength improvements than athletes training at <80% of their PRE 1RM, for both bench press and squat. Strength improvements can be seen in American football players, during an in-season RTP, as long as exercise intensity is >or=80% of the 1RM.     

Training leading to repetition failure enhances bench press strength gains in elite junior athletes

The purpose of this study was to investigate the importance of training leading to repetition failure in the performance of 2 different tests: 6 repetition maximum (6RM) bench press strength and 40-kg bench throw power in elite junior athletes. Subjects were 26 elite junior male basketball players (n = 12; age = 18.6 +/- 0.3 years; height = 202.0 +/- 11.6 cm; mass = 97.0 +/- 12.9 kg; mean +/- SD) and soccer players (n = 14; age = 17.4 +/- 0.5 years; height = 179.0 +/- 7.0 cm; mass = 75.0 +/- 7.1 kg) with a history of greater than 6 months' strength training. Subjects were initially tested twice for 6RM bench press mass and 40-kg Smith machine bench throw power output (in watts) to establish retest reliability. Subjects then undertook bench press training with 3 sessions per week for 6 weeks, using equal volume programs (24 repetitions x 80-105% 6RM in 13 minutes 20 seconds). Subjects were assigned to one of two experimental groups designed either to elicit repetition failure with 4 sets of 6 repetitions every 260 seconds (RF(4 x 6)) or allow all repetitions to be completed with 8 sets of 3 repetitions every 113 seconds (NF(8 x 3)). The RF(4 x 6) treatment elicited substantial increases in strength (7.3 +/- 2.4 kg, +9.5%, p < 0.001) and power (40.8 +/- 24.1 W, +10.6%, p < 0.001), while the NF(8 x 3) group elicited 3.6 +/- 3.0 kg (+5.0%, p < 0.005) and 25 +/- 19.0 W increases (+6.8%, p < 0.001). The improvements in the RF(4 x 6) group were greater than those in the repetition rest group for both strength (p < 0.005) and power (p < 0.05). Bench press training that leads to repetition failure induces greater strength gains than nonfailure training in the bench press exercise for elite junior team sport athletes.     

The effects of rest interval length on acute bench press performance: the influence of gender and muscle strength

The purpose of this study was to investigate the effects of rest interval (RI) length on bench press performance in subjects with disparity in maximum strength. Two cohorts of subjects performed 3 bench press protocols in random order consisting of 3 sets of up to 10 repetitions with 75% of 1-repetition maximum (1RM) using either 1-, 2-, or 3-minute RIs between sets. In the first cohort, 22 men and women were studied to investigate gender influence. In the second cohort, 23 men were tested for 1RM bench press strength and placed into a low 1RM (mean = 80.7 ± 7.5 kg) or high 1RM (mean = 140.6 ± 11.9 kg) experimental group. The number of successful repetitions completed, average power, and velocity for each set were recorded. Women performed significantly more repetitions than men with 1-minute (26.9 ± 4.4 vs. 21.1 ± 3.5), 2-minute (29.0 ± 2.0 vs. 24.0 ± 4.5), and 3-minute (29.7 ± 1.8 vs. 25.8 ± 5.1) RIs. The magnitude of decline in average velocity and power was significantly higher in men than in women. Total number of repetitions performed was significantly greater in the low 1RM group than in the high 1RM group at 1-minute (21.6 ± 5.0 vs. 18.1 ± 2.0) and 2-minute RIs (24.2 ± 5.4 vs. 21.3 ± 2.8). Significant negative correlations were observed between 1RM bench press and total number of repetitions completed for 1- and 2-minute RIs (r = -0.558 and -0.490, respectively). These data indicate that maximal strength plays a role in bench press performance with varying RIs and suggest that shorter RIs may suffice in women to attain a specific volume.     

The effect of rest interval length on bench press performance with heavy vs. light loads

The purpose of the current study was to compare the effect of 3 different rest intervals on multiple sets of the bench press exercise performed with heavy vs. light loads. Sixteen resistance-trained men performed 2 testing sessions each week for 3 weeks. During the first testing session each week, 5 consecutive sets of the bench press were performed with 80% of 1 repetition maximum (1RM) and with a 1-, 2-, or 3-minute rest interval between sets. During the second testing session each week the same procedures were repeated with 50% of 1RM. The total repetitions completed and the sustainability of repetitions were compared between rest conditions and between loads. For each load, resting 3 minutes between sets resulted in significantly greater total repetitions vs. resting 2 minutes (p = 0.000) or 1 minute (p = 0.000) between sets. However, the sustainability of repetitions was not significantly different between loads (p = 0.849). These results can be applied to weekly bench press workouts that undulate between heavy (i.e., 80% 1RM) and light (i.e., 50% 1RM) intensities. When the training goal is maximal strength development, 3 minutes of rest should be taken between sets to avoid significant declines in repetitions. The ability to sustain repetitions while keeping the intensity constant may result in a higher training volume and consequently greater gains in muscular strength.     

Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercise in women

The purpose of this study was to investigate the influence of different resistance exercise orders on the number of repetitions performed to failure and on the ratings of perceived exertion (RPE) in trained women. Twenty-three women with a minimum of 2 years of resistance training experience volunteered to participate in the study (age, 24.2 +/- 4.5 years; weight, 56.9 +/- 4.7 kg; height, 162.3 +/- 5.9 cm; percent body fat, 18.2 +/- 2.9%; body mass index, 22.2 +/- 2 kg x m(-2)). Data were collected in 2 phases: (a) determination of a 1 repetition maximum (1RM) for the leg-press (LP), bench press (BP), leg extension (LE), seated machine shoulder press (SP), leg curl (LC), and seated machine triceps extension (TE); and (b) execution of 3 sets, with 2-minute rest intervals between sets and exercises, until fatigue using 80% of 1RM in 2 exercise sequences of the exact opposite order--Sequence A: BP, SP, TE, LP, LE, and LC, and Sequence B: LC, LE, LP, TE, SP, and BP. The RPE (Borg CR-10) was accessed immediately after each sequence and analyzed using a Wilcoxon test. A 2-way analysis of variance with repeated measurements, followed by a post hoc Fisher least significant difference test where indicated was used to analyze the number of repetitions per set of each exercise during the 2 sequences. The RPE was not significantly different between the sequences. The mean number of repetitions per set was always less when an exercise was performed later in the exercise sequence. The data indicate that in trained women, performance of both large- and small-muscle group exercises is affected by exercise sequence.     

Increased number of forced repetitions does not enhance strength development with resistance training

Some research suggests that strength improvements are greater when resistance training continues to the point at which the individual cannot perform additional repetitions (i.e., repetition failure). Performing additional forced repetitions after the point of repetition failure and thus further increasing the set volume is a common resistance training practice. However, whether short-term use of this practice increases the magnitude of strength development with resistance training is unknown and was investigated here. Twelve basketball and 10 volleyball players trained 3 sessions per week for 6 weeks, completing either 4 x 6, 8 x 3, or 12 x 3 (sets x repetitions) of bench press per training session. Compared with the 8 x 3 group, the 4 x 6 protocol involved a longer work interval and the 12 x 3 protocol involved higher training volume, so each group was purposefully designed to elicit a different number of forced repetitions per training session. Subjects were tested on 3- and 6-repetition maximum (RM) bench press (81.5 +/- 9.8 and 75.9 +/- 9.0 kg, respectively, mean +/- SD), and 40-kg Smith Machine bench press throw power (589 +/- 100 W). The 4 x 6 and 12 x 3 groups had more forced repetitions per session (p < 0.01) than did the 8 x 3 group (4.1 +/- 2.6, 3.1 +/- 3.5, and 1.2 +/- 1.8 repetitions, respectively), whereas the 12 x 3 group performed approximately 40% greater work and had 30% greater concentric time. As expected, all groups improved 3RM (4.5 kg, 95% confidence limits, 3.1- 6.0), 6RM (4.7 kg, 3.1-6.3), bench press throw peak power (57 W, 22-92), and mean power (23 W, 4-42) (all p < or = 0.02). There were no significant differences in strength or power gains between groups. In conclusion, when repetition failure was reached, neither additional forced repetitions nor additional set volume further improved the magnitude of strength gains. This finding questions the efficacy of adding additional volume by use of forced repetitions in young athletes with moderate strength training experience.     

Relationship between the number of repetitions and selected percentages of one repetition maximum in free weight exercises in trained and untrained men

Resistance exercise intensity is commonly prescribed as a percent of 1 repetition maximum (1RM). However, the relationship between percent 1RM and the number of repetitions allowed remains poorly studied, especially using free weight exercises. The purpose of this study was to determine the maximal number of repetitions that trained (T) and untrained (UT) men can perform during free weight exercises at various percentages of 1RM. Eight T and 8 UT men were tested for 1RM strength. Then, subjects performed 1 set to failure at 60, 80, and 90% of 1RM in the back squat, bench press, and arm curl in a randomized, balanced design. There was a significant (p < 0.05) intensity x exercise interaction. More repetitions were performed during the back squat than the bench press or arm curl at 60% 1RM for T and UT. At 80 and 90% 1RM, there were significant differences between the back squat and other exercises; however, differences were much less pronounced. No differences in number of repetitions performed at a given exercise intensity were noted between T and UT (except during bench press at 90% 1RM). In conclusion, the number of repetitions performed at a given percent of 1RM is influenced by the amount of muscle mass used during the exercise, as more repetitions can be performed during the back squat than either the bench press or arm curl. Training status of the individual has a minimal impact on the number of repetitions performed at relative exercise intensity.     

The effect of resistance-training intensity on strength-gain response in the older adult

This study examined how training intensity affects strength gains in older adults over an 18-week training period using nonperiodized, progressive resistance-training protocols. Untrained men and women participants were separated into 4 groups: group A (n = 17, 71.4 +/- 4.6 years) performed 2 sets of 15 repetitions maximum (RM), group B (n = 13, 71.5 +/- 5.2 years) performed 3 sets of 9 RM, group C (n = 17, 69.4 +/- 4.4 years) performed 4 sets of 6 RM, group D (n = 14, 72.3 +/- 5.9 years) served as controls. Training groups exercised 2 days/week performing 8 resistance exercises. Except for training intensity, the acute program variables were equated between groups. A 1RM for 8 exercises was obtained every 6 weeks. The total of 1RM for the 8 exercises served as the dependent variable. Results: repeated measures analysis of variance (ANOVA) and Scheffe post hoc revealed that, at 6 weeks, only groups B and C were significantly stronger than group D (p < 0.01). By weeks 12 and 18, all training groups were significantly stronger than controls (p < 0.01). However, no difference existed between groups A, B, and C at any time. The data suggests that, for protocols with equated acute program variables, strength gain is similar over 18 weeks for training intensities ranging from 6 to 15 RM in previously untrained older adults. When programming nonperiodized, progressive resistance exercise for novice senior lifters, in the initial phases of the program, a wide range of intensities may be employed with similar strength gain.     

Salivary testosterone and cortisol responses in professional rugby players after four resistance exercise protocols

The acute response of free salivary testosterone (T) and cortisol (C) concentrations to four resistance exercise (RE) protocols in 23 elite men rugby players was investigated. We hypothesized that hormonal responses would differ among individuals after four distinct RE protocols: four sets of 10 repetitions (reps) at 70% of 1 repetition maximum (1RM) with 2 minutes' rest between sets (4 x 10-70%); three sets of five reps at 85% 1RM with 3 minutes' rest (3 x 5-85%); five sets of 15 reps at 55% 1RM with 1 minute's rest (5 x 15-55%); and three sets of five reps at 40% 1RM with 3 minutes' rest (3 x 5-40%). Each athlete completed each of the four RE protocols in a random order on separate days. T and C concentrations were measured before exercise (PRE), immediately after exercise (POST), and 30 minutes post exercise (30 POST). Each protocol consisted of four exercises: bench press, leg press, seated row, and squats. Pooled T data did not change as a result of RE, whereas C declined significantly. Individual athletes differed in their T response to each of the protocols, a difference that was masked when examining the pooled group data. When individual data were retrospectively tabulated according to the protocol in which each athlete showed the highest T response, a significant protocol-dependent T increase for all individuals was revealed. Therefore, RE induced significant individual, protocol-dependent hormonal changes lasting up to 30 minutes after exercise. These individual responses may have important ramifications for modulating adaptation to RE and could explain the variability often observed in studies of hormonal response to RE.     

Moderate resistance training volume produces more favorable strength gains than high or low volumes during a short-term training cycle

The purpose of this study was to examine the effects of 3 resistance training volumes on maximal strength in the snatch (Sn), clean & jerk (C&J), and squat (Sq) exercises during a 10-week training period. Fifty-one experienced (>3 years), trained junior lifters were randomly assigned to one of 3 groups: a low-volume group (LVG, n = 16), a moderate-volume group (MVG, n = 17), and a high-volume group (HVG, n = 18). All subjects trained 4-5 days a week with a periodized routine using the same exercises and relative intensities but a different total number of sets and repetitions at each relative load: LVG (1,923 repetitions), MVG (2,481 repetitions), and HVG (3,030 repetitions). The training was periodized from moderate intensity (60- 80% of 1 repetition maximum [1RM]) and high number of repetitions per set (2-6) to high intensity (90-100% of 1RM) and low number of repetitions per set (1-3). During the training period, the MVG showed a significant increase for the Sn, C&J, and Sq exercises (6.1, 3.7, and 4.2%, respectively, p < 0.01), whereas in the LVG and HVG, the increase took place only with the C&J exercise (3.7 and 3%, respectively, p < 0.05) and the Sq exercise (4.6%, p < 0.05, and 4.8%, p < 0.01, respectively). The increase in the Sn exercise for the MVG was significantly higher than in the LVG (p = 0.015). Calculation of effect sizes showed higher strength gains in the MVG than in the HVG or LVG. There were no significant differences between the LVG and HVG training volume-induced strength gains. The present results indicate that junior experienced lifters can optimize performance by exercising with only 85% or less of the maximal volume that they can tolerate. These observations may have important practical relevance for the optimal design of strength training programs for resistance-trained athletes, since we have shown that performing at a moderate volume is more effective and efficient than performing at a higher volume.     

The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training

The purpose of this study was to examine the effects of whey protein supplementation on body composition, muscular strength, muscular endurance, and anaerobic capacity during 10 weeks of resistance training. Thirty-six resistance-trained males (31.0 +/- 8.0 years, 179.1 +/- 8.0 cm, 84.0 +/- 12.9 kg, 17.8 +/- 6.6%) followed a 4 days-per-week split body part resistance training program for 10 weeks. Three groups of supplements were randomly assigned, prior to the beginning of the exercise program, in a double-blind manner to all subjects: 48 g per day (g.d(-1)) carbohydrate placebo (P), 40 g.d(-1) of whey protein + 8 g.d(-1) of casein (WC), or 40 g.d(-1) of whey protein + 3 g.d(-1) branched-chain amino acids + 5 g.d(-1) L-glutamine (WBG). At 0, 5, and 10 weeks, subjects were tested for fasting blood samples, body mass, body composition using dual-energy x-ray absorptiometry (DEXA), 1 repetition maximum (1RM) bench and leg press, 80% 1RM maximal repetitions to fatigue for bench press and leg press, and 30-second Wingate anaerobic capacity tests. No changes (p > 0.05) were noted in all groups for energy intake, training volume, blood parameters, and anaerobic capacity. WC experienced the greatest increases in DEXA lean mass (P = 0.0 +/- 0.9; WC = 1.9 +/- 0.6; WBG = -0.1 +/- 0.3 kg, p < 0.05) and DEXA fat-free mass (P = 0.1 +/- 1.0; WC = 1.8 +/- 0.6; WBG = -0.1 +/- 0.2 kg, p < 0.05). Significant increases in 1RM bench press and leg press were observed in all groups after 10 weeks. In this study, the combination of whey and casein protein promoted the greatest increases in fat-free mass after 10 weeks of heavy resistance training. Athletes, coaches, and nutritionists can use these findings to increase fat-free mass and to improve body composition during resistance training.     

The influence of volume of exercise on early adaptations to strength training

The purpose of this investigation was to compare the effects of single-set strength training and 3-set strength training during the early phase of adaptation in 18 untrained male subjects (age, 20-30 years). After initial testing, subjects were randomly assigned to either the 3L-1U group (n = 8), which trained 3 sets in leg exercises and 1 set in upper-body exercises, or the 1L-3U group (n = 10), which trained 1 set in leg exercises and 3 sets in upper-body exercises. Testing was conducted at the beginning and at the end of the study and consisted of 2 maximal isometric tests (knee extension and bench press) and 6 maximal dynamic tests (1 repetition maximum [1RM] tests). Subjects trained 3 days per week for 6 weeks. After warm-up, subjects performed 3 leg exercises and 4 upper-body exercises. In both groups, each set consisted of 7 repetitions (reps) with the load supposed to induce muscular failure after the seventh rep (7RM load). After 6 weeks of training, 1RM performance in all training exercises was significantly increased (10-26%, p < 0.01) in both groups. The relative increase in 1RM load in the 3 leg exercises was significantly greater in the 3L-1U group than in the 1L-3U group (21% vs. 14%, p = 0.01). However, the relative increase in 1RM load in the 3 upper-body exercises was similar in the 3L-1U group (16%) and the 1L-3U group (14%). These results show a superior adaptation to 3-set strength training, compared with 1-set strength training, in leg exercises but not in upper-body exercises during the early phase of adaptation.