Effects of volume and exercise complexity on neural adaptations, strength gains and lean body mass in untrained adults

Body composition;Muscle strength;Weight training - Physiological aspects

Blaak, John B.McBride, J. ;

University of Wisconsin

关键词: Body composition;    Muscle strength;    Weight training - Physiological aspects;   

Others  :  https://minds.wisconsin.edu/bitstream/handle/1793/48648/Oblaakjohn2002.PDF?sequence=1&isAllowed=y

瑞士|英语

来源: University of Wisconsin

【 摘 要 】

This study was designed to examine the effects of a 12-week resistance-trainingprogram using single vs. multiple sets of a complex vs. simple exercise. Twenty-eightuntrained men (n=15) and women (n=13) (mean age 21.6 +/- 2.5) performedseveral resistance exercises twice per week: a complex movement, the legpress (LP), and a simple movement, the biceps curl (BC). Group one (S-1, n=9)performed one set of each exercise, group two (M-6, n=9) performed six sets ofthe same exercises, and group three (control, n=10) was the control group. One-repetitionmaximums and EMG were measured in the LP and BC during pre-,mid-, and post-training. Lean body mass of the legs and arms were measuredpre- and post-training by dual energy x-ray absorptiometry (DEXA). Results ofthe study indicated that both S-1 and M-6 groups significantly increasedpercentage strength pre- to post-training in both the LP and BC (S-1 pre-postLP=41.2% +/- 23.7%, BC=8.5% +/- 6.71%), (M-6 pre-post LP=52.6% +/- 12.6%,BC=22.8% +/- 45.6%). However, compared to S-1, M-6 showed a significantlygreater increase in percentage strength in the BC (p=0.05) from pre- to posttesting.Results also showed that M-6 produced a significant increase in biceps(single-joint) muscle EMG adaptations pre- to mid-testing (p=0.05) compared toS-1. There were no significant differences found in lean muscle mass percentincreases for the legs or arms in either training group (p 0.05). The data fromthis study suggest that multiple sets produce greater increases in percentagestrength gains for simple exercises in untrained adults. It is possible that neuralmechanisms are responsible for the observed differences.