EFFECTS OF STRENGTH TRAINING ON AFRICAN AMERICAN FEMALES AGE 44 TO 68 YEARS
0
Citation
0
Reference
10
Related Paper
Abstract:
1953 Strength training (ST) is beneficial in a number of health-related areas such as preservation of lean tissue, increasing bone mineral content, increasing the ability to perform activities of daily living, and enhancing quality of life. Despite the known benefits of ST, there is a lack of research on the effects of ST on the health and fitness of African American females (AAF). This study investigated the effects of eight weeks of periodized, high intensity ST on the muscle strength and endurance of sedentary AAF 44 to 68 years of age. 19 AAF were randomly assigned to a ST group (n=12, 50.7±7.0yrs, 82.8±13.1kg, 162.2±5.4cm, %bodyfat=41.7±5.4) or a control group (n=7, 52.0±8.0yrs, 90.0±4.8kg, 160.8±7.2cm, %bodyfat=44.9±3.6). Maximal strength (1RM squat press and bench press), and endurance (repetitions to failure at 70% 1RM squat press and 50% 1RM bench press) tests established baseline values. Lower and upper body ST started at 60% 1RM, progressing to 80% 1RM by week 3. Weeks 3-8, resistance was increased individually to maintain 8RM per set. Results demonstrate significant (p<0.001) muscle strength and endurance gains in the ST group (1RM: squat press = +93%, bench press = +33%; repetitions to failure: squat press = +205%, bench press = 105%). Results indicate that significant changes in muscle strength and endurance can occur from short-term, high intensity ST in older AAF. Supported by ROW grant, University of LouisvilleKeywords:
Bench press
Squat
Strength Training
Leg press
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
Cite
Citations (0)
Monteiro, AG, Aoki, MS, Evangelista, AL, Alveno, DA, Monteiro, GA, Piçarro, IDC, and Ugrinowitsch, C. Nonlinear periodization maximizes strength gains in split resistance training routines. J Strength Cond Res 23(4): 1321-1326, 2009-The purpose of our study was to compare strength gains after 12 weeks of nonperiodized (NP), linear periodized (LP), and nonlinear periodized (NLP) resistance training models using split training routines. Twenty-seven strength-trained men were recruited and randomly assigned to one of 3 balanced groups: NP, LP, and NLP. Strength gains in the leg press and in the bench press exercises were assessed. There were no differences between the training groups in the exercise pre-tests (p > 0.05) (i.e., bench press and leg press). The NLP group was the only group to significantly increase maximum strength in the bench press throughout the 12-week training period. In this group, upper-body strength increased significantly from pre-training to 4 weeks (p < 0.0001), from 4 to 8 weeks (p = 0.004), and from 8 weeks to the post-training (p < 0.02). The NLP group also exhibited an increase in leg press 1 repetition maximum at each time point (pre-training to 4 weeks, 4-8 week, and 8 weeks to post-training, p < 0.0001). The LP group demonstrated strength increases only after the eight training week (p = 0.02). There were no further strength increases from the 8-week to the post-training test. The NP group showed no strength increments after the 12-week training period. No differences were observed in the anthropometric profiles among the training models. In summary, our data suggest that NLP was more effective in increasing both upper- and lower-body strength for trained subjects using split routines.
Bench press
Leg press
Strength Training
Periodization
One-repetition maximum
Cite
Citations (112)
Background Phosphatidic acid (PA) has been reported to activate the mammalian target of rapamycin (mTOR) signaling pathway and is thought to enhance the anabolic effects of resistance training. The purpose of this pilot study was to examine if oral phosphatidic acid administration can enhance strength, muscle thickness and lean tissue accruement during an 8-week resistance training program.Methods Sixteen resistance-trained men were randomly assigned to a group that either consumed 750 mg of PA (n = 7, 23.1 ± 4.4 y; 176.7 ± 6.7 cm; 86.5 ± 21.2 kg) or a placebo (PL, n = 9, 22.5 ± 2.0 y; 179.8 ± 5.4 cm; 89.4 ± 13.6 kg) group. During each testing session subjects were assessed for strength (one repetition maximum [1-RM] bench press and squat) and body composition. Muscle thickness and pennation angle were also measured in the vastus lateralis of the subject's dominant leg.Results Subjects ingesting PA demonstrated a 12.7% increase in squat strength and a 2.6% increase in LBM, while subjects consuming PL showed a 9.3% improvement in squat strength and a 0.1% change in LBM. Although parametric analysis was unable to demonstrate significant differences, magnitude based inferences indicated that the Δ change in 1-RM squat showed a likely benefit from PA on increasing lower body strength and a very likely benefit for increasing lean body mass (LBM).Conclusions Results of this study suggest that a combination of a daily 750 mg PA ingestion, combined with a 4-day per week resistance training program for 8-weeks appears to have a likely benefit on strength improvement, and a very likely benefit on lean tissue accruement in young, resistance trained individuals.
Squat
Bench press
Leg press
One-repetition maximum
Clinical nutrition
Strength Training
Cite
Citations (40)
This study examined the time course of recovery following resistance exercise sessions in the back squat, bench press, and deadlift. Twelve well-trained males (age: 24.5 ± 3.8 years, body mass: 84.01 ± 15.44 kg, training age: 7.1 ± 4.2 years) performed 4 sets to failure at 80% of a 1-repetition maximum (1RM) on the squat, bench press, and deadlift in successive weeks. The bench press was always performed in week 2 with the squat and deadlift order counterbalanced between weeks 1 and 3. Indirect muscle damage and performance fatigue was assessed immediately before and after exercise and at 24 h, 48 h, 72 h, and 96 h postexercise. Outcome measures included limb swelling, joint range of motion, delayed onset muscle soreness, average concentric velocity (ACV) at 70% of 1RM, creatine kinase, lactate dehydrogenase, and cell-free DNA (cfDNA). Most measures demonstrated a main time effect (p < 0.05) within conditions; however, no between condition (p > 0.05) differences existed. ACV decreased in the squat condition for up to 72 h (p = 0.02, -8.61%) and in the bench press (p < 0.01, -26.69%) immediately postexercise but did not decline during the deadlift condition (p > 0.05). There was a main time effect for increased cfDNA in the squat (p < 0.01) and bench press (p < 0.05), but not the deadlift (p = 0.153). Further, immediately postexercise increases in cfDNA were directly related (p < 0.05) to changes in ACV in all 3 conditions. These results suggest that the deadlift does not result in greater muscle damage and recovery time than the squat and bench press following volume-type training in well-trained men. Further, acute changes in cfDNA may predict performance during the recovery period.
Bench press
Squat
Creatine kinase
Leg press
One-repetition maximum
Cite
Citations (16)
0291 Optimizing the type and timing of nutrient intake may be essential for promoting maximal gains in muscle strength and endurance in conjunction with a resistance training program. Purpose. The purpose of this study was to determine whether consumption of a post-exercise recovery drink containing creatine, whey protein, amino acids, and carbohydrate (maltodextrin and fructose) combined with strength training resulted in greater improvements in muscular strength and endurance compared to placebo. Methods. Using a double-blind, placebo controlled design, 43 college-aged males were randomly assigned to receive supplement or placebo. Subjects completed a 10-week supervised, periodized strength training program with leg and abdominal exercises on Monday and Thursday and upper body exercises on Tuesday and Friday. Subjects had to complete > 70% of the workouts and receive at least 70% of the supplement/placebo doses in order to remain in the study. Before and after the 10-week program, 1-RM strength was determined for the free weight bench press and 45° leg press. Muscular endurance was measured as the repetitions completed with 80% of the 1-RM and as estimated external work (repetitions completed × resistance). Data were analyzed with a two-way ANOVA (time × group) with repeated measures on time. P < 0.05 was accepted as statistically significant. Results. Twenty-nine subjects (placebo: n = 12; supplement: n = 17) completed the study. Although 1-RM bench press and 45° leg press strength increased over the 10-week training period, there were no significant time × group interactions. Muscular endurance, whether determined as the number of repetitions completed with 80% of the 1-RM or as estimated external work, increased for the 45° leg press but not for the bench press over the 10-week strength training study. There were no time × group interactions for muscular endurance. Conclusion. During a short-term strength training program, consuming a recovery drink of creatine, whey protein, amino acids and carbohydrate post-exercise did not increase muscle strength and endurance compared with a placebo.
Bench press
Leg press
Strength Training
Creatine
Endurance Training
Cite
Citations (0)
PURPOSE: This study explored the efficacy of post workout supplementation with the sports nutrition product MyoZene, a protein-based product with creatine, on enhancing lean body mass and promoting strength gains when used in combination with a standardized resistance training program. METHODS: Twelve active healthy males, at least 18 years of age, with a minimum of 6 month history of resistance weight training were enrolled into a 4-week open label study of daily supplementation of a protein creatine product in combination with a 6-day split body resistance training program. Body composition was assessed via DXA and strength/endurance via performance of bench press and leg press exercises to exhaustion. Three warm up sets were completed prior to 2 sets of maximum repetitions to failure (sets 4 and 5), using 100% body weight for bench press and 200% body weight for leg press. RESULTS: Subjects tended to gain fat free mass (+0.97±1.55 kg; p=0.053) while slightly reducing the percent of body fat (-0.63±1.20%; p=0.095). Significant increases were seen in upper body strength/endurance [increased max reps for sets 4 and 5 at 4 weeks (+2.58±2.84 and +3.0±2.09; p=0.009 and <0.001 respectively)] as well as lower body strength/endurance [increased max reps for sets 4 and 5 at 4 weeks (+5.4±4.6 and +8.6±10.2; p= 0.002 and 0.004 respectively)]. The increases in strength from baseline were 24% mid-study and 32% at study end. There was no safety concerns noted. CONCLUSION: This is the first study with a protein-creatine product to show increases in muscular endurance/strength as high as 32%. Previous studies have found increases in the range of 5 to 15%. Additional research with a control group and longer duration is warranted.
Bench press
Leg press
Strength Training
Creatine
Sports nutrition
Creatine Monohydrate
Endurance Training
Cite
Citations (0)
Changes in muscle mass and strength will vary depending on the frequency of training, duration of workouts, exercise intensity, and recovery between subsequent workouts. PURPOSE The purpose of this study was to determine the effect of resistance training with different workout frequency on muscle strength (I-RM) and lean tissue mass. METHODS Twenty-nine untrained volunteers (27–58 yr: 23 female and 6 male) were randomly assigned to one of two groups in blocks based on gender. All subjects performed the same nine whole body resistance training exercises at each training session using free weights and pulley machines for 6 weeks. Subjects assigned to Group 1 (n = 15) trained 2x/wk and performed 3 sets of 10 repetitions for each of the 9 exercises, while subjects in Group 2 (n = 14) trained 3x/wk and performed 2 sets of 10 repetitions for each of the 9 exercises. The weight used for each exercise and session was self-selected and adjusted so that the required number of repetitions and sets could be completed. Training logs were kept for each subject and exercise session so that training volume could be calculated for each group. Before and after training. 1-RM bench press and leg press, and lean tissue mass (DXA) were measured. RESULTS Both groups increased 1-RM bench press strength (20–25%), 1-RM leg press strength (17–41%) and lean tissue mass (2.0–2.5%) with training (P < 0.05), with a trend for greater gains in 1-RM leg press in Group 2 (P= 0.056). Calculation of training volume indicated a higher total volume for Group 2, but this was not significant (P= 0.09). CONCLUSION These results indicate that a resistance training program involving two workout sessions per week was as effective as the same program performed three times per week when the same number of total repetitions and exercises were performed by beginner weightlifters. However, there was a trend towards greater improvements in 1-RM leg strength and training volume with three workout sessions per week.
Bench press
Strength Training
Leg press
Cite
Citations (0)
Background In resistance training, the role of training frequency to increase maximal strength is often debated. However, the limited data available does not allow for clear training frequency “optimization” recommendations. The purpose of this study was to investigate the effects of training frequency on maximal muscular strength and rate of perceived exertion (RPE). The total weekly training volume was equally distributed between two and four sessions per muscle group. Methods Twenty-one experienced resistance-trained male subjects (height: 1.85 ± 0.06 m, body mass: 85.3 ± 12.3 kg, age: 27.6 ± 7.6 years) were tested prior to and after an 8-week training period in one-repetition maximum (1RM) barbell back squat and bench press. Subjects were randomly assigned to a SPLIT group ( n = 10), in which there were two training sessions of squats and lower-body exercises and two training sessions of bench press and upper-body exercises, or a FULLBODY group ( n = 11), in which four sessions with squats, bench press and supplementary exercises were conducted every session. In each session, the subjects rated their RPE after barbell back squat, bench press, and the full session. Results Both groups significantly increased 1RM strength in barbell back squat (SPLIT group: +13.25 kg; FULLBODY group: +14.31 kg) and bench press (SPLIT group: +7.75 kg; FULLBODY group: +8.86 kg) but training frequency did not affect this increase for squat ( p = 0.640) or bench press ( p = 0.431). Both groups showed a significant effect for time on RPE on all three measurements. The analyses showed only an interaction effect between groups on time for the RPE after the squat exercise ( p = 0.002). Conclusion We conclude that there are no additional benefits of increasing the training frequency from two to four sessions under volume-equated conditions, but it could be favorable to spread the total training volume into several training bouts through the week to avoid potential increases in RPE, especially after the squat exercise.
Strength Training
Cite
Citations (5)
We hypothesized that resistance training with combined eccentric and concentric actions, and concentric action only, should yield similar changes in muscular strength. Subjects in a free weight group trained three times a week for 12 wk with eccentric and concentric actions (FW, n = 16), a second group trained with concentric-only contractions using hydraulic resistance (HY; n = 12), and a control group did not train (n = 11). Training for FW and HY included five sets of supine bench press and upright squat at an intensity of 1-6 repetition maximum (RM) plus five supplementary exercises at 5-10 RM for a total of 20 sets per session for approximately 50 min. Testing at pre-, mid-, and posttraining included 1) 1 RM bench press and squat with and 2) without prestretch using free weights; 3)isokinetic peak force and power for bench press and squat at 5 degrees/s, and isotonic peak velocity and power for bench press with 20-kg load and squat with 70-kg load; 4) hydraulic peak bench press force and power, and peak knee extension torque and power at fast and slow speeds; and 5) surface anthropometry (fatfolds and girths to estimate upper arm and thigh volume and muscle area). Changes in overall fatness, muscularity, and muscle + bone cross-sectional area of the limbs did not differ between groups (P greater than 0.05). Improvements in free weight bench press and squat were similar (P greater than 0.05) in FW (approximately 24%) and HY (approximately 22%, P less than 0.05).(ABSTRACT TRUNCATED AT 250 WORDS)
Bench press
Squat
Leg press
One-repetition maximum
Strength Training
Supine position
Cite
Citations (38)
0291 Optimizing the type and timing of nutrient intake may be essential for promoting maximal gains in muscle strength and endurance in conjunction with a resistance training program. Purpose. The purpose of this study was to determine whether consumption of a post-exercise recovery drink containing creatine, whey protein, amino acids, and carbohydrate (maltodextrin and fructose) combined with strength training resulted in greater improvements in muscular strength and endurance compared to placebo. Methods. Using a double-blind, placebo controlled design, 43 college-aged males were randomly assigned to receive supplement or placebo. Subjects completed a 10-week supervised, periodized strength training program with leg and abdominal exercises on Monday and Thursday and upper body exercises on Tuesday and Friday. Subjects had to complete > 70% of the workouts and receive at least 70% of the supplement/placebo doses in order to remain in the study. Before and after the 10-week program, 1-RM strength was determined for the free weight bench press and 45° leg press. Muscular endurance was measured as the repetitions completed with 80% of the 1-RM and as estimated external work (repetitions completed × resistance). Data were analyzed with a two-way ANOVA (time × group) with repeated measures on time. P < 0.05 was accepted as statistically significant. Results. Twenty-nine subjects (placebo: n = 12; supplement: n = 17) completed the study. Although 1-RM bench press and 45° leg press strength increased over the 10-week training period, there were no significant time × group interactions. Muscular endurance, whether determined as the number of repetitions completed with 80% of the 1-RM or as estimated external work, increased for the 45° leg press but not for the bench press over the 10-week strength training study. There were no time × group interactions for muscular endurance. Conclusion. During a short-term strength training program, consuming a recovery drink of creatine, whey protein, amino acids and carbohydrate post-exercise did not increase muscle strength and endurance compared with a placebo.
Bench press
Leg press
Strength Training
Creatine
Endurance Training
Repeated measures design
Cite
Citations (1)