A RESISTANCE EXERCISE CASE STUDY: HIGH VOLUME/INTENSITY VS. LOW VOLUME/HIGH INTENSITY

Abstract

724 To examine a resistance exercise case study; high volume/intensity split (HVIS) routine vs. low volume/high intensity recoverability (LVHIR) routine of a 35 year-old military officer. Consistent training of a HVIS program averaging 20-25 sets/routine conducted 5-6 times/week (125 sets/week) was conducted by the subject for 5 months. Beginning December 1997, the primary investigator trained the subject during a 5-month period of a LVHIR program averaging 7-16 sets/routine conducted every 3rd or 4th day (23 sets/week, 37 workouts). The subject's nutrition generally consisted of 2,984 kilocalories, 57% carbohydrates, 30% protein (2.5 grams/kilogram of body mass/day), 13% fat per day. Body mass and skinfold thickness did not significantly change during either training period. At the peak of the HVIS program an extensive upper body routine was conducted consisting of 4-5 sets of 9 different exercises. The 4th or 5th set was conducted until momentary muscular, concentric failure (MMCF). After 5 months of LVHIR training, the same HVIS routine was duplicated paying attention to exact exercise movements and overload settings (both resistance & repetitions) for sets 1-3 and MMCF for the 4th/5th set. Results indicated the following: Exercise, Reference Weight, and MMCF/4th-5th Set Repetition Improvement (HVIS reps, LVHIR reps): Bench Press 225 (7, 17), Smith Incline Press 225 (4, 9), Decline Dumbbell Press 70 (7, 11), Dumbbell Flys 45 (6,9), Skull Crushers (Modified Triceps Extension) 90 (7,11), Standing French Curl 70 (8, 16), Cable Pushdowns 110 (8, 14), One-Arm Cable Reverse Pushdowns 35 (7, 12). MMCF/4th-5th set repetition improvement was found by participating in a "volume (set) reduction program" of approximately 82%. We conclude that a LVHIR resistance exercise routine was a time-efficient, extremely effective alternative to HVIS resistance exercise routines commonly practiced with regard to increasing the "last set" repetitions of a 9-exercise, upper body routine.