Effects of the Curves?? Fitness Program on Muscular Strength, Muscular Endurance, and Maximal Aerobic Capacity
Mike GreenwoodRichard B. KreiderC RasmussenChad M. KerksickBrian LeutholtzT. MagransB MarcelloLem TaylorC MulliganDaniel Rohle
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0533 PURPOSE: To examine the effects of the Curves fitness and diet program on muscular strength, muscular endurance, and maximal aerobic capacity. METHODS: 123 sedentary women (38.7 ± 8 yr; 93.2 ± 19 kg; 44.8 ± 4.8% body fat) participated in a 14- wk exercise and diet program. Subjects were randomly assigned to an exercise and no diet group (END); an exercise and high calorie mixed diet (2,600 kcals/d for 2 wks at 55% C, 15% P, 30% F; 8 wks at 40% C, 30% P, 30% F; 4 wks at 55% C, 15% P, 30% F) group (HCD); or, a low calorie high carbohydrate (HCHO), high protein (HP), or very high protein (VHP) diet group. Subjects consumed 1,200 kcal/d for 2-wks and 1,600 kcal/d for 8 wks. Subjects then ingested 2,600 kcal/d and 1,200 kcal/d diet at 3/2, 3/2, 5/2, & 10/2 day intervals in an attempt to maintain weight loss. Diets were standardized with 30% dietary fat with carbohydrate intake ranging from 40–55% on the HCD and HCO diets and protein intake ranging from 50–63% on the HP and VHP diets. Subjects participated in a supervised 30-min resistance training circuit program combined with calisthenic exercises 3-d per week. At 0, 10, and 14 weeks, subjects performed 1RM bench press and leg press, 80% of 1RM maximal repetition tests on the bench press and leg press, and a maximal cardiopulmonary exercise test. Repeated measures ANOVA results are presented as means ± SD from baseline. RESULTS: Training significantly increased bench press 1RM (2.37 ± 3.8 kg, p<0.006; 0.04 ± 0.04 kg/kg, p<0.001) and leg press 1RM (15.5 ± 38 kg, p<0.002; 0.27 ± 0.39 kg/kg, p<0.001) [10–15% gain in strength]. Bench press lifting volume (80% weight × repetitions) was unchanged (9.1 ± 126 kg, p = 0.20; 0.3 ± 1.4 kg/kg, p = 0.60). However, significant interactions (p<0.05) were observed indicating the END group experienced greater gains in bench press lifting volume. Leg press lifting volume significantly increased in all groups (325 ± 1,521 kg, p = 0.03; 4.1 ± 14 kg/kg, p = 0.006) with no significant differences among groups. Relative maximal oxygen uptake was significantly increased in all groups by about 7% (1.6 ± 3.5 ml/kg/min, p<0.002) primarily due to a significant weight loss. Resting heart (−4.2 ± 14.0 bpm, p<0.01), systolic blood pressure (−3.2 ± 13 mmHg, p<0.001), and diastolic blood pressure (−2.1 ± 10 mmHg, p<0.03) decreased. CONCLUSIONS: The Curves fitness program promotes increases in muscular strength, muscular endurance, and maximal aerobic capacity while decreasing resting heart rate and blood pressure. These findings indicate that this program appears to be an effective and appropriate level exercise program for this population.Keywords:
Bench press
Leg press
Calorie
Aerobic Exercise
During the initial period of resistance training the rapid gains in muscular strength are mainly due to neuromuscular factors rather than morphological changes in the muscle tissue. It has been hypothesized that improvements in muscular strength may be elicited by simply practicing the resistance training movement and initial gains may be comparable to gains achieved through using an overload. PURPOSE: To compare changes in muscular strength in healthy older adults participating in a resistance training program using traditional resistance (TR) versus minimal resistance (MR). METHODS: 51 untrained, healthy older adults (mean±SD age: 67.5±5.9; BMI: 29.4±6.6) were recruited and randomly assigned to one of two groups: 1) TR group or 2) MR group. Training included five resistance training exercises (bench press, lat pulldown, cable upright rows, triceps pressdown, and leg curl) for three sets of ten repetitions on two days per week for four weeks. Subjects in the TR group exercised using 75% of their predicted one repetition maximum (1RM). Subjects in the MR group used a 5 ft. PVC pipe for the bench press exercise, and the lowest weight on the selectorized weight training machines for the other exercises. Following the pre-testing six follow-up tests were conducted. All five resistance training movements were tested with a 4RM to 6RM testing procedure and 1RM strength were predicted using appropriate equations. Each testing session was followed by training. Data were analyzed using a general linear mixed model and alpha level was set at p<0.05. RESULTS: Both the TR and MR groups showed significant improvement (p<0.001) in strength for all five exercises from pre- to post-test. Strength improvements in the TR group ranged from 13.1% and 36.0%, while in the MR group from 11.1% to 27.4%. Group by time interactions were not significant for the bench press (p=0.97), lat pulldown (p=0.58), cable upright row (p=0.94), triceps pressdown (p=0.31), and leg curl (p=0.29) exercises. CONCLUSIONS: Findings of this study indicate that initial improvements in muscular strength may be elicited by practicing proper exercise technique without using resistance overloads. This style of program design may provide a safe and effective method of introduction to resistance training in older adults.
Bench press
Leg press
Strength Training
One-repetition maximum
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Abstract The goal of this randomized, double‐blind, cross‐over study was to assess the acute effects of caffeine ingestion on muscular strength and power, muscular endurance, rate of perceived exertion (RPE), and pain perception (PP) in resistance‐trained men. Seventeen volunteers (mean ± SD: age = 26 ± 6 years, stature = 182 ± 9 cm, body mass = 84 ± 9 kg, resistance training experience = 7 ± 3 years) consumed placebo or 6 mg kg −1 of anhydrous caffeine 1 h before testing. Muscular power was assessed with seated medicine ball throw and vertical jump exercises, muscular strength with one‐repetition maximum (1RM) barbell back squat and bench press exercises, and muscular endurance with repetitions of back squat and bench press exercises (load corresponding to 60% of 1RM) to momentary muscular failure. RPE and PP were assessed immediately after the completion of the back squat and bench press exercises. Compared to placebo, caffeine intake enhanced 1RM back squat performance (+2.8%; effect size [ES] = 0.19; p = .016), which was accompanied by a reduced RPE (+7%; ES = 0.53; p = .037), and seated medicine ball throw performance (+4.3%, ES = 0.32; p = .009). Improvements in 1RM bench press were not noted although there were significant ( p = .029) decreases in PP related to this exercise when participants ingested caffeine. The results point to an acute benefit of caffeine intake in enhancing lower‐body strength, likely due to a decrease in RPE; upper‐, but not lower‐body power; and no effects on muscular endurance, in resistance‐trained men. Individuals competing in events in which strength and power are important performance‐related factors may consider taking 6 mg kg −1 of caffeine pre‐training/competition for performance enhancement.
Bench press
Squat
Leg press
One-repetition maximum
Vertical jump
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Many athletes avoid the creatine (Cr) supplementation to fear that water retention related to an osmotic load cause by Cr retention and consequently weight gains. PURPOSE: Verify effects of Cr supplementation and intense resistance training on body composition and muscular strength. METHODS: 29 male elite handball athletes from Sorocaba/SP-Brazil (17.1 ± 1.63 years) were divided into three groups: GC (N=10) they are constituted by individuals supplemented with creatine; GP (N=10) is the placebo group, and COT (N=9) is constituted by control athletes. The Cr supplementation was performed during 32 days. All individuals were undergone a resistance training periodized (linear) program aimed increase of muscular strength, which concomitantly began to Cr supplementation. At the beginning and at the end of supplementation period, fitness tests were also performed involving body composition, upper muscular area (UMA), and muscular strength (1RM) and while performing free-weight bench press. All subjects agreed in taking part in this research and signed up the Informed Consent. Test "t" of paired Student was performed as statistical analyses. RESULTS: The main revealed results related to physical fitness were that, it was only noticed significant statistical differences on RM which was increased in CG group (52.67 ± 8.90 vs., 62.50 ± 9.77 kg p<0,05). No differences were seen on body composition (weight, UMA and fat percent) in any of the groups studied, though. CONCLUSIONS: We conclude that, the Cr supplementation promoted increase on muscular strength without increase of weight body. This data suggested that athletes, who desire increase muscular strength, but they don't gain weight, can take advantage of in taking Cr supplementation with specific resistance training.
Bench press
Leg press
Creatine
Strength Training
Creatine Monohydrate
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The purpose of this research was to examine the effect of creatine monohydrate supplementation on muscle fitness of Ho Chi Minh City (HCMC) basketball players after 8 weeks of resistant training. In this study twelve male athletes of Ho Chi Minh basketball utilized a two–group match. Randomly assigned design in a single-blind fashion to either creatine (n=6, mean age: 25.50±2.95 years) or placebo (n=6, mean age: 23.83± 4.12 years) group with 8 weeks of resistant training was measured for muscular fitness: muscular strength used 1-RM testing for upper body strength (bench press test), leg strength (leg press test), handgrip test, and Sergeant jump test; muscular power used Wingate Anaerobic 30 cycle Test to evaluate Peak Power Output (PP); muscular endurance used Curl Up Test to evaluate abdominal strength. All data were analyzed by computer statistical program. Significant level was set at 0.05 The results of this study showed that there was a significant difference between creatine (105.00±13.784 kg) and Placebo group (85.00 ±15.166 kg) in mean bench press leg press (218.33±23.166(kg); 191.67±13.292 kg) and peak power (898.283±63.590 W; 831.000±32.437 W), relative peak power (11,967±0.585 W/kg; 10.917±0.741W/kg) and anaerobic capacity (9.517±0.256 W/kg; 9.000±0.410 W/kg). The muscular endurance was not statistically significant difference. It was concluded that after 8 weeks using creatine supplementation combined with resistant training and Creatine supplementation did not effect on muscular endurance, but had differences in the aspect of statistic significance in muscular strength and muscular power of HCMC basketball athletes.
Bench press
Creatine
Leg press
Creatine Monohydrate
Vertical jump
Basketball
Wingate test
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PURPOSE: To examine the effects of ingesting free leucine on training-induced changes in body composition and muscle strength in older males. METHODS: Twenty three non-resistance trained males (61.22 ± 7.13 yrs, 176.93 ± 5.99 cm, 92.59 ± 14.59 kg) were randomized in a double blind manner. Participants ingested either leucine (LEU) [3g/d LEU + 5g carbohydrate (CHO)] or maltodextrose (CHO) (5g/d CHO) while participating in a supervised high intensity resistance training program (3 sets × 10 repetitions at 75% of 1RM), 3 days per week for 12 weeks. Testing sessions were completed prior to, 4 weeks, 8 weeks and 12 weeks post resistance training and supplementation. Each testing session included muscle strength measurement as determined by 1 repetition maximum (RM) on leg press and bench press. Data was analyzed using repeated measures ANOVA. RESULTS: A significant time effect was observed for 1RM bench press (0 weeks: 61.7 ± 17.2 kg vs. 12 weeks: 82.7 ± 23.1 kg, p < 0.001), 1 RM leg press (0 weeks: 261.6 ± 81.4 kg vs. 12 weeks: 392.4 ± 129.9 kg, p < 0.001), body weight (0 weeks: 92.59 ± 14.59 kg vs. 12 weeks: 93.56 ± 14.92 kg, p < 0.05) and fat free mass (0 weeks: 58.41 ± 9.13 kg vs. 12 weeks: 59.69 ± 8.98 kg, p< 0.01). A significant group by time interaction was observed for both 1RM bench press and leg press (p < 0.001), with subsequent analysis revealing significantly higher 1RM leg press strength in the LEU group compared to the CHO placebo at 12 weeks (LEU: 464.1 ± 145.7 kg vs. CHO = 333.7 ± 81.7 kg, p<0.05), while only a trend for higher 1RM bench press strength was identified in the LEU group compared to the CHO placebo at 12 weeks (LEU: 92.9 ± 22.6 kg vs. CHO: 74.4 ± 20.9 kg, p = 0.063). CONCLUSION: The ingestion of free leucine with carbohydrate, as compared to carbohydrate alone, when combined with 12-weeks of high intensity resistance training may enhance muscle strength in older males.
Bench press
Leg press
One-repetition maximum
Strength Training
Repeated measures design
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A traditional progressive resistance exercise program consists of increasing the number of repetitions at a constant load until exceeding an established repetition range. Subsequently, the load is increased by 1.1 kg (2.5 lb) or more, and the lifter works at the new load until again exceeding the repetition range. This investigation examines the use of small incremental loads for 2 upper-body exercises (bench press and triceps press). Subjects were randomly assigned to traditional (TRAD) progressive resistance exercise (5 women, 5 men) and small increment (SI) progressive resistance exercise (5 women, 4 men) groups. Initially, both groups trained for 8 weeks using TRAD progressive resistance exercise. Subjects who achieved 7 repetitions on the final set of an exercise increased the load for the next session by 2.2 (bench press) or 1.1 kg (triceps press). Following the initial 8-week training period, the TRAD group continued for another 8 weeks following the same protocol, whereas the SI group trained for an additional 8 weeks, increasing the load by 0.22 kg (0.5 lb) when completing 7 or 8 repetitions and 0.44 kg (1 lb) when achieving 9 or more repetitions. All groups, except TRAD women, made significant increases in 1 repetition maximum (1RM) for the bench press. Both TRAD men and SI men significantly increased 1RM triceps press. Groups that did not significantly increase 1RM, in either the bench press or triceps press, demonstrated similar trends. For TRAD men and SI men, the number of repetitions to failure for the bench press at 60% 1RM decreased after training. Both regimens proved effective for increasing strength throughout 8 weeks. In conclusion, SI progressive resistance exercise appears to be as effective as TRAD progressive resistance exercise for increasing strength during 8 weeks in short-term pretrained college-aged men and women. However, preliminary data suggest that the TRAD progressive resistance exercise program might be a more effective method of increasing resistance during an extended period.
Bench press
Leg press
One-repetition maximum
Repetition (rhetorical device)
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The purpose of this study was to investigate the effects of a manual resistance training (MRT) program on muscular strength and endurance and to compare these effects with those of an identically structured weight resistance training (WRT) program. To do this, 84 healthy college students were randomly assigned to either an MRT (n = 53, mean +/- SD: age 25.6 +/- 6.0 years, height 170.1 +/- 8.1 cm, body mass 73.9 +/- 16.0 kg, and body fat 24.6 +/- 8.7%) or WRT (n = 31, mean +/- SD: age 25.5 +/- 5.2 years; height 169.6 +/- 10.1 cm, body mass 75.0 +/- 17.4 kg, and body fat 24.7 +/- 8.5%) group and engaged in a 14-week training program. Each participant's performance was assessed before and immediately after the 14-week training period. Muscular strength was assessed by the one-repetition maximum (1RM) bench press test and the 1RM squat test. Muscular endurance was recorded as the maximum number of repetitions performed with 70% of pretraining 1RM for the bench press and squat exercises. There were no significant differences between the MRT and WRT groups at baseline for muscular strength (p > 0.36) or muscular endurance (p > 0.46). Compared with baseline values, the 14-week training programs produced significant (p < 0.001) improvements in muscular strength and muscular endurance of the MRT and WRT groups. However, no significant difference was observed between the MRT and WRT groups for muscular strength (p > 0.22) or for muscular endurance (p > 0.09) after training. The improvements in muscular strength and muscular endurance after a 14-week MRT program in the present study were similar to those produced by a WRT program, and well-designed MRT exercises seem to be effective for improving muscular fitness.
Bench press
Squat
Leg press
One-repetition maximum
Strength Training
Muscular fatigue
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THE PURPOSE OF THIS ARTICLE IS TO PROVIDE SCIENTIFIC AND PRACTICAL MERITS FOR INCORPORATING RESISTANCE BANDS TO THE BENCH PRESS EXERCISE AS A MEANS OF ACHIEVING MUSCLE HYPERTROPHY AND STRENGTH. RECOMMENDATIONS ARE PRESENTED THAT MAY BE OF BENEFIT TO THE INTERMEDIATE OR ADVANCED RESISTANCE TRAINING PARTICIPANT.
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Bench to bedside
Leg press
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A traditional progressive resistance exercise program consists of increasing the number of repetitions at a constant load until exceeding an established repetition range. Subsequently, the load is increased by 1.1 kg (2.5 lb) or more, and the lifter works at the new load until again exceeding the repetition range. This investigation examines the use of small incremental loads for 2 upper-body exercises (bench press and triceps press). Subjects were randomly assigned to traditional (TRAD) progressive resistance exercise (5 women, 5 men) and small increment (SI) progressive resistance exercise (5 women, 4 men) groups. Initially, both groups trained for 8 weeks using TRAD progressive resistance exercise. Subjects who achieved 7 repetitions on the final set of an exercise increased the load for the next session by 2.2 (bench press) or 1.1 kg (triceps press). Following the initial 8-week training period, the TRAD group continued for another 8 weeks following the same protocol, whereas the SI group trained for an additional 8 weeks, increasing the load by 0.22 kg (0.5 lb) when completing 7 or 8 repetitions and 0.44 kg (1 lb) when achieving 9 or more repetitions. All groups, except TRAD women, made significant increases in 1 repetition maximum (1RM) for the bench press. Both TRAD men and SI men significantly increased 1RM triceps press. Groups that did not significantly increase 1RM, in either the bench press or triceps press, demonstrated similar trends. For TRAD men and SI men, the number of repetitions to failure for the bench press at 60% 1RM decreased after training. Both regimens proved effective for increasing strength throughout 8 weeks. In conclusion, SI progressive resistance exercise appears to be as effective as TRAD progressive resistance exercise for increasing strength during 8 weeks in short-term pretrained college-aged men and women. However, preliminary data suggest that the TRAD progressive resistance exercise program might be a more effective method of increasing resistance during an extended period.
Bench press
Leg press
One-repetition maximum
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Practical blood flow restriction (PBFR) training has been used as a training technique to induce muscular strength and hypertrophy gains while utilizing lighter loads [≤ 40% one repetition maximum (1RM)]. It is unclear if PBFR can be incorporated into traditional training programs to alleviate some exposure to heavy loads. Objective: Compare the impact of a traditional resistance training with the addition of PBFR (TRAD + PBFR) to traditional resistance training without PBFR (TRAD) on maximal bench press and leg press strength. Design and Methods: Participants performed full body training for 4 weeks (2-3x/week). PBFR group performed 62% of sets blood flow restricted at 30% 1RM while the TRAD group performed all sets at an intensity of >70% 1RM. Results: Twenty-one resistance trained individuals (≥ 1 year resistance training) completed the study. For bench press strength, there was no group (TRAD + PBFR vs. TRAD) by time (pre vs. post) interaction (BF10 = 0.32). However, there was a main effect for time (BF10 = 24.04). The TRAD + PBFR group increased strength from 99 ± 29 to 106 ± 23 kg and the traditional training condition increased from 111 ± 27 to 117 ± 24kg. For leg press strength, there was no interaction (BF10 = 0.83). However, there was a main effect for time, with both conditions increasing strength. For the PBFR group strength increased from 372 ± 61 to 423 ± 76 kg and the TRAD group increased strength from 354 ± 87 to 434 ± 96kg. Conclusion: TRAD + PBFR elicited similar strength adaptations compared to TRAD. PBFR may provide a means to exposing the muscle and connective tissue to less overall mechanical stress when incorporated into a traditional heavy resistance training program.
Blood Flow Restriction
Bench press
One-repetition maximum
Strength Training
Leg press
Intensity
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