Early Timeline of Lean Tissue Mass and Strength Improvements in Trained Men Following a High Volume/Frequency Resistance Training Program

摘要

International Journal of Exercise Science 12(4): 1094-1109, 2019. The purpose of this study was to determine the early timeline effect of a systemic high volume/frequency resistance training intervention on lean tissue mass and strength in trained men. Twenty-two healthy resistance trained men, age (32.29 ± 9.75 years), training age (9.40 ± 6.18 years) were placed on a 4-week resistance training (RT) intervention with lean mass and strength assessed pre, mid, and post intervention. RT consisted of 6 exercises: flat smith chest press, pull ups, triceps pushdowns, dumbbell bicep curls, leg press or walking lunges, and standing calf raises, completing 5 sets of 6-12 repetitions, 6 days per week. One-way repeated measure ANOVA’s were conducted to determine the impact of time on lean mass, leg press 1-RM, chest press 1-RM, and absolute/relative resistance training volume. Lean mass increased pre to mid 1.27 ± 1.18 kg, (2.03%), mid to post 1.14 ± 1.16 kg, (1.78%), and pre to post 2.41 ± 1.29 kg, (3.84%). Leg press 1-RM increased pre to mid 16.08 ± 34.90 kg, (6.09%), mid to post 27.53 ± 27.69 kg, (9.82%), and pre to post 43.61 ± 40.13 kg, (16.42%). Chest press 1-RM increased pre to mid 5.77 ± 5.51 kg, (4.45%), mid to post 6.70 ± 5.83 kg, (4.94%), and pre to post 12.47 kg ± 5.83 kg, (9.62%). High volume/frequency resistance training results in significant early improvements in lean mass and strength in trained men.