RESISTANCE TRAINING VOLUME ENHANCES MUSCLE HYPERTROPHY BUT NOT STRENGTH IN TRAINED MEN
The optimal amount of resistance training volume needed to maximize muscular adaptations in trained individuals remains an unresolved question. A new study published in the January 2019 issue of Medicine & Science in Sports & Exercise® shows that a resistance training program with a total duration of 39 minutes per week was just as effective as training five times as long for increasing muscular strength and muscular endurance. In this 8-week study, 34 young men with previous resistance training experience were randomly assigned to perform one, three, or five sets of seven exercises targeting the major muscles of the body in each training session. Training was carried out on three nonconsecutive days per week. All participants performed 8 to 12 repetitions per set, with all sets carried out to muscle failure. Results of one repetition maximum strength testing showed that all groups significantly increased strength from baseline in the bench press (6.1% to 9.7%) and back squat (11.9% to 18.3%) exercises, with no significant differences found between the groups. Similar to the strength findings, muscle endurance increased from baseline across all groups with no significant between-group differences. In contrast to the performance-based outcomes, measures of muscle size tended to show a dose-response relationship, with progressively higher volumes resulting in greater growth in the muscles of the arms and legs. These findings indicate that increases in maximal strength and muscular endurance can be achieved by performing a very brief resistance training program even in those who are already resistance trained. Alternatively, although muscle mass can be increased even with a low-volume routine, higher volumes of resistance exercise are necessary for those who wish to maximize increases in muscular size.
ATTEND THE FITNESS CONFERENCE FOR HEALTH AND FITNESS PROFESSIONALS!
For the first time ever, ACSM’s International Health and Fitness Summit will take place in Chicago, IL, and you will not want to miss it! The conference will be held on Thursday, March 21, through Sunday, March 24, at the Hilton Chicago will offer something for students and health/fitness professionals alike.
In addition to the stellar sessions, innovative workouts, and important networking opportunities, one of the key reasons attendees choose this fitness conference is ACSM’s continuing education credits (CECs). More than 20 CECs are offered! In addition to the variety of sessions, lectures, workouts, and workshops, you will not want to miss the preconferences, which will help you earn even more CECs.
This year’s preconference events include:
- IAWHP—The Expansion of Worksite Health Promotion: Integration, Improvement, and Impact with Talya Williams, Alberto Ogata, and George Pfeiffer
- Career Development and Leadership with Laurie Milliken, Heather Chambliss, Bryan Mattimore, Paul Gallo, and Francis Neric
- Keiser Indoor Cycling Foundations with Krista Popowych
- TriggerPoint™ Myofascial Compress™ Techniques: The Evolution of Foam Rolling with Sylvie Patrick
- FMS: Identifying and Tackling Mobility Issues with Lee Burton
Please note that all preconferences require a separate registration. Outlines of each preconference will be provided on site to registrants. Learn more at http://acsmsummit.org/programming/pre-conferences/.
You won’t want to miss this event! Summit preregistration is available until March 12 here: http://acsmsummit.org/registration/, and onsite registration is available beginning March 21. For more information, visit www.acsmsummit.org.
SUBMIT A FEATURE TO ACSM’S HEALTH & FITNESS JOURNAL®
Are you thinking about writing an article for health and fitness professionals? If so, why not consider submitting your work to ACSM’s Health & Fitness Journal®? Please note that articles for this journal must provide timely information that is of immediate use to practitioners. The style of ACSM’s Health & Fitness Journal® is practical and interpretive. Also note that the journal does not publish studies or study results, and feature submissions are subject to peer review. Submitting a feature to ACSM’s Health & Fitness Journal® is easy; just visit http://edmgr.ovid.com/fit/accounts/ifauth.htm for instructions. Feel free to email submission queries and questions to [email protected].