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E-38 Free Communication/Poster - Physical Activity Interventions in Adults Friday, May 29, 2015, 7: 30 AM - 12: 30 PM Room: Exhibit Hall F

The Effect Of Resistance Training Volume On Weight And Body Composition In Young Adults

2478 Board #225 May 29, 9

30 AM - 11

00 AM

Willis, Erik A.; Honas, Jeffery J.; Bessmer, Christopher T.; Lee, Jaehoon; Donnelly, Joseph E.; Washburn, Richard A.

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Medicine & Science in Sports & Exercise: May 2015 - Volume 47 - Issue 5S - p 671
doi: 10.1249/01.mss.0000478551.27422.c8
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INTRODUCTION: Limited data is available on the effect of resistance training (RT) volume on body weight and body composition.

PURPOSE: To assess the effect of RT volume (1 vs. 3 sets) on body weight and composition (fat mass [FM], fat free mass [FFM], percent fat [% Fat]) in young adults.

METHODS: We randomized 168 normal/overweight sedentary young adults to either a 1 or 3 set, supervised, RT protocol (3 days/wk., 9 exercises) or non-exercise control (C) for a 9 mo. trial. Completion of ≥80% scheduled RT sessions was required for inclusion in the analysis (1-set: n = 40, 48% female; 3-sets: n=39, 51% female, control: n = 39, 46% female). Participants were asked to maintain usual ad-libitum diets. Weight (digital scale) and body composition was assessed a baseline, 4.5 and 9 mos.

RESULTS: Baseline age and BMI was 22.1 ± 2.7 yrs., and 24.9 ± 2.4 kg·m−2, respectively. Body weight increased significantly in the 3-set (1.8 ± 3.7 kg, p < 0.01) but not in the 1-set (1.2 ± 3.8 kg, p = 0.07) or C (0.5 ± 3.0 kg, p = 0.34) groups. Changes in weight between groups were not significant (p = 0.25). Changes in FM were non-significant in all groups: 1-set (0.3 ± 3.6 kg, p =0.62), 3-sets (0.3 ± 3.3 kg, p = 0.58), C (0.2 ± 3.1 kg, p = 0.71). FFM increased significantly in both the 1-set (0.9 ± 1.8 kg, p <0.01) and 3-sets (1.6 ± 1.6 kg, p <0.001) groups, but not in C (0.4 ±1.5 kg, p = 0.14). The increase in FFM in the 3-set group was significantly greater than control (p < 0.01); however the difference in change in FFM between the 1 and 3 set groups was not significant (p = 0.06).The increased body weight was comprised of 75% and 89% FFM in the1 and 3-set groups, respectively. There were non-significant decreases in % Fat in all groups with no significant between group differences: 1-set (- 0.1 ± 3.6%, p = 0.87), 3-sets (- 0.6 ± 3.4%, p = 0.22), C (-0.03 ± 3.2%, p = 0.95).

CONCLUSION: There were no significant differences for change in weight, or body composition between 1 and 3-set RT groups; with the exception of the increase in FFM in the 3-set group which was significantly greater than C. Although not statistically significant, the increase in FFM in the 3-set group was ∼78% greater than the 1-set group. A 9 mo. RT training program using either 1 or 3 sets tended to increase body weight as a result of increased FFM in previously sedentary, normal/overweight young adults. Supported by NIH DK 80832.

© 2015 American College of Sports Medicine