Efficacy of phosphatidic acid ingestion on lean body mass, muscle thickness and strength gains in resistance-trained men
Jay R. HoffmanJeffrey R. StoutDavid R. WilliamsAdam J. WellsMaren S. FragalaGerald T. MangineAdam M. GonzalezNadia S. EmersonWilliam P. McCormackTyler C. ScanlonMartin PurpuraRalf Jäger
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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.Keywords:
Squat
Bench press
Leg press
One-repetition maximum
Clinical nutrition
Strength Training
The purpose of this study was to examine 10 weeks of creatine monohydrate (Cr) supplementation coupled with resistance training on body composition and strength in women trainees. Twenty-six subjects ingested Cr (n = 13) or a placebo (Pl) (n = 13) at a dose of 0.3 g.kg(-1) and 0.03 g.kg(-1) body mass for the initial 7 days and subsequent 9 weeks, respectively, while performing a resistance training program 4 days per week. Significant increases (p < 0.05) occurred in both groups for lean body mass and 1 repetition maximum (1RM) bench press and incline leg press. There was a significant main effect for training, but there was no significant difference in the total number of repetitions completed after 5 sets of multiple repetitions to exhaustion at 70% of 1RM for bench press and incline leg press for both groups or in the ability to perform a greater training volume (sets x repetitions x load) in the Cr vs. Pl groups over the 10 weeks. The results indicate that Cr supplementation combined with 10 weeks of concurrent resistance training may not improve strength or lean body mass greater than training only. These findings may be a result of nonresponders due to gender differences or a varying biological potential to uptake Cr within the muscle.
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Creatine Monohydrate
Leg press
One-repetition maximum
Creatine
Strength Training
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PURPOSE: Examine the chronic effects of combined creatine monohydrate supplementation and resistance training on body composition and muscle strength in older males. METHODS: Twenty non-ressitance trained males (61.05±4.95 yrs, 176.17±6.21 cm, 69.15±2.44 kg) were randomized in a double blind manner. Participants ingested either creatine monoydrate [20g/d CrM + 5g Carbohydrate (CHO) × 7 days, then 5g/d CrM +5g CHO × 77 days] or carbohydrate placebo (20g/d CHO × 7 days, then 5g/d CHO × 77 days) while participating in a 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 body composition measurement as determined by Dual Energy X-Ray Absorptiometry (DEXA), muscle strength measurement as determined by 1 repetition maximum (RM) on leg press and bench press. Data were analyzed using repeated measures ANOVA. RESULTS: A significant time effect was observed for 1RM bench press (0 weeks: 66.02kg ± 16.41kg vs. 12 weeks: 73.29kg ± 17.19 kg, p=0.016), leg press (0 weeks: 272.72kg ± 70.51kg vs. 12 weeks: 338.06kg ± 78.27kg, p<0.05), body mass (0 weeks: 91.31kg ± 13.91kg vs. 12 weeks: 92.49kg ± 13.68kg, p=0.030), and fat free mass (0 weeks: 57.75kg ± 9.19kg vs. 12 weeks: 59.00 kg ± 9.18 kg, p<0.005). However, no significant group or group by time interaction was observed. CONCLUSION: Creatine supplementation when combined with 12-weeks of high intensity resistance training does not enhance body composition and muscle strength in older males. Supplement was donated by Alzchem LLC-A Degussa Company.
Bench press
Leg press
Creatine
Creatine Monohydrate
One-repetition maximum
Repeated measures design
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The purpose of this study was to examine 10 weeks of creatine monohydrate (Cr) supplementation coupled with resistance training on body composition and strength in women trainees. Twenty-six subjects ingested Cr (n = 13) or a placebo (Pl) (n = 13) at a dose of 0.3 g·kg−1 and 0.03 g·kg−1 body mass for the initial 7 days and subsequent 9 weeks, respectively, while performing a resistance training program 4 days per week. Significant increases (p < 0.05) occurred in both groups for lean body mass and 1 repetition maximum (1RM) bench press and incline leg press. There was a significant main effect for training, but there was no significant difference in the total number of repetitions completed after 5 sets of multiple repetitions to exhaustion at 70% of 1RM for bench press and incline leg press for both groups or in the ability to perform a greater training volume (sets × repetitions × load) in the Cr vs. Pl groups over the 10 weeks. The results indicate that Cr supplementation combined with 10 weeks of concurrent resistance training may not improve strength or lean body mass greater than training only. These findings may be a result of nonresponders due to gender differences or a varying biological potential to uptake Cr within the muscle.
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Creatine Monohydrate
Leg press
One-repetition maximum
Creatine
Strength Training
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Increased protein intake in the diet decreases fat mass (FM) and increases lean mass (LM). Resistance training increases LM, as well as increases muscular strength. Together, protein supplementation and resistance exercise work synergistically when taken prior to or following exercise. PURPOSE: The purpose of this pilot study was to investigate the effects 8 weeks of protein supplementation and Autoregulatory Progressive Resistance Exercise (APRE) training had on measures of body composition and muscular performance. METHODS: Untrained males (n = 22; 42.1 ± 7.1 years) participated in this pilot study. LM and FM were measured via Dual Energy X-ray Absorptiometry (DEXA), while strength was measured utilizing one repetition maximum (1RM), and endurance measured using maximum repetitions completed (REPS) at 75% 1RM for the bench and leg press. Subjects were randomly placed into one of four groups: control (CON), protein (PO), APRE, or protein plus APRE (PAPRE). Subjects repeated testing for the DEXA, 1RM, and REPS every four weeks for 8 weeks. Both PO and PAPRE groups ingested 25g of supplemental protein twice daily. Subjects in the exercise groups completed a resistance training program, 3 days per week, for 8 weeks, or 24 training sessions. RESULTS: Repeated measures ANOVA indicated a significant group by time interaction for LM, bench press 1RM, and leg press 1RM (p < .05). LM increased by 4% (+2.3 ± 0.2kg) in the PAPRE group, while increases in bench and leg press 1RM were 23% (+14.7 ± 0.7kg) and 50% (+132.1 ± 13.9 kg), respectively. There were no other group by time interactions for any of the variables assessed (p > .05). LM (p < .05), bench press 1RM (p < .001), and leg press 1RM (p < .001) indicated a significant time effect (+0.93 ± 0.02kg, +6.3 ± 0.9kg, and +68.2 ± 2.5kg, respectively). Body fat percentage showed a trend for decreasing over time (p = .05), while FM was significantly reduced over the 8-week training period (p < .05). Bench press increased 20% (+13.0 ± 2.0kg) from baseline for the APRE group, while leg press increased 13% (+32.9 ± 7.3kg), 18% (+43.1 ± 8.5kg), and 20% (+64.6 ± 28.8kg) for CON, PO, and APRE groups, respectively. CONCLUSION: The synergistic effects of protein plus exercise can be seen with the PAPRE group out-performing all other groups given the significant increases in LM and muscular strength over 8 weeks.
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Leg press
One-repetition maximum
Repeated measures design
Dual energy
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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.
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Leg press
One-repetition maximum
Strength Training
Repeated measures design
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Bench press
Creatine
Creatine Monohydrate
Leg press
One-repetition maximum
Strength Training
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Movement velocity has been proposed as an effective tool to prescribe the load during resistance training in young healthy adults. This study aimed to elucidate whether movement velocity could also be used to estimate the relative load (i.e., % of the one-repetition maximum (1RM)) in older women.A total of 22 older women (age = 68.2 ± 3.6 years, bench press 1RM = 22.3 ± 4.7 kg, leg press 1RM = 114.6 ± 15.9 kg) performed an incremental loading test during the free-weight bench press and the leg press exercises on two separate sessions. The mean velocity (MV) was collected with a linear position transducer.A strong linear relationship between MV and the relative load was observed for the bench press (%1RM = -130.4 MV + 119.3; r2 = 0.827, standard error of the estimate (SEE) = 6.10%1RM, p < 0.001) and leg press exercises (%1RM = -158.3 MV + 131.4; r2 = 0.913, SEE = 5.63%1RM, p < 0.001). No significant differences were observed between the bench press and leg press exercises for the MV attained against light-medium relative loads (≤70%1RM), while the MV associated with heavy loads (≥80%1RM) was significantly higher for the leg press.These results suggest that the monitoring of MV could be useful to prescribe the loads during resistance training in older women. However, it should be noted that the MV associated with a given %1RM is significantly lower in older women compared to young healthy individuals.
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Multiple studies corroborate the ergogenic properties of caffeine (CAF) for endurance performance, yet fewer investigations document the efficacy of acute CAF intake in short-term, anaerobic exercise. PURPOSE: The aim of the study was to determine the ergogenic potential of CAF during maximal strength testing. METHODS: Twenty experienced resistance-trained men ingested CAF (6 mg/kg) or placebo (PL) 1 h pre-exercise in a randomized, double-blind design. They refrained from CAF intake and strenuous exercise 48 and 24 h pre-visit. Initially, resting heart rate and blood pressure were obtained. After a standardized warm-up, one-repetition maximum (1 -RM) testing on the barbell bench press (BP) and leg press (LP) ensued. Upon determination of 1-RM, a load equivalent to 60 % 1-RM was placed on the bar, and the subject completed repetitions to failure. Heart rate, blood pressure, and rating of perceived exertion were measured after the final repetition. RESULTS: A paired t-test showed no difference (P>0.05) in 1-RM bench press (260.7 ± 51.9 lb vs. 258.0 ± 49.3 lb) or leg press (916.3 ± 206.4 lb vs. 889.5 ± 205.0 lb) with CAF versus PL. During bench press exercise, number of repetitions to fatigue and lifting volume were significantly higher (p<0.05) with CAF versus PL, yet no differences (P>0.05) were evident in leg press. No difference was demonstrated in rating of perceived exertion (p>0.05) at the end of resistance exercise. CONCLUSIONS: Data suggest that CAF has little ergogenic benefit for 1-RM testing, yet may enhance performance during intense bench press exercise to fatigue.
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Background Dietary supplements containing L-arginine are marketed to improve exercise performance, but the efficacy of such supplements is not clear. Therefore, this study examined the efficacy of acute ingestion of L-arginine alpha-ketoglutarate (AAKG) muscular strength and endurance in resistance trained and untrained men.Methods Eight resistance trained and eight untrained healthy males ingested either 3000mg of AAKG or a placebo 45 minutes prior to a resistance exercise protocol in a randomized, double-blind crossover design. One-repetition maximum (1RM) on the standard barbell bench press and leg press were obtained. Upon determination of 1RM, subjects completed repetitions to failure at 60% 1RM on both the standard barbell bench press and leg press. Heart rate was measured pre and post exercise. One week later, subjects ingested the other supplement and performed the identical resistance exercise protocol.Results Our data showed statistical significant differences (p<0.05) between resistance trained and untrained males for both 1RM and total load volume (TLV; multiply 60% of 1RM times the number of repetitions to failure) for the upper body. However, 1RM and TLV were not statistically different (p>0.05) between supplementation conditions for either resistance trained or untrained men in the bench press or leg press exercises. Heart rate was similar at the end of the upper and lower body bouts of resistance exercise with AAKG vs. placebo.Conclusion The results from our study indicate that acute AAKG supplementation provides no ergogenic benefit on 1RM or TLV as measured by the standard barbell bench press and leg press, regardless of the subjects training status.
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One-repetition maximum
Crossover study
Sports medicine
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The present study tested the hypothesis that resistance-trained individuals would also show less muscle damage in the second than in the first eccentric exercise bout (i.e., repeated bout effect) as shown in untrained individuals. This study investigated changes in indirect markers of muscle damage after 2 bouts of free weight eccentric exercise performed by 8 resistance-trained men. The participants (24.4 ± 1.2 years) performed 4 sets of 8 eccentric actions (3 seconds for each repetition) at 70% of eccentric 1 repetition maximum (1RM) load in a bench press exercise with 2 minutes of rest between sets, and repeated the same exercise 2 weeks later. Bench press 1RM, delayed onset muscle soreness (DOMS) assessed by a 6-point Likert scale, serum creatine kinase (CK) activity, and plasma prostaglandin E2 concentration (PGE2) were measured before and 24, 48, 72, and 96 hours after the exercise, and the changes were compared between bouts. The changes in the variables were smaller (p ≤ 0.05) after the second than the first bout indicated by a smaller decline in 1RM strength (first bout: -10.2 ± 1.0% vs. second bout: -5.7 ± 1.5%), peak DOMS (3.8 ± 0.4 vs. 1.7 ± 0.5), peak CK (637.3 ± 133.3 vs. 305.4 ± 63.6 IU·L), and peak PGE2 (761.2 ± 171.0 vs. 307.2 ± 48.3 pg·mL). These results show a typical repeated bout effect. Thus, it is concluded that the repeated bout effect occurs in resistance-trained individuals.
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One-repetition maximum
Leg press
Creatine kinase
Eccentric exercise
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