Effects Of Using Elastic Bands On Strength And Muscle Mass In Well-trained Young Men

Abstract

There is a lack of information regarding the efficacy of using elastic bands (EB) to increase strength and fat free mass (FFM) in the upper extremities of young well-trained men. PURPOSE: To assess strength and muscle adaptations in the upper extremities of young well-trained men after a short-term resistance program using EB versus traditional weight devices. METHODS: 14 well-trained men were randomly divided into two groups: 1) EB group (EBG), 22.1 ±3.5yr, 12.8 ± 4.6% fat mass; and 2) weight Machine and Free Weight Group (MFWG), 21.2 ± 2.6yr, 12.7 ± 7.1% fat mass. An 11 week resistance-training program of 2-sessions-wk was performed. During the first 5 weeks, 6 exercises of 5 sets with 10 maximum repetitions (RM) and 60-90 sec of recovery time between exercises were performed. During weeks 6-11, 12 exercises of 5 sets with 8RM were performed in supersets with 90 sec of rest time between superssets. Subjects did not modify their usual diet habits. Pre-post training measurements were performed for arm FFM with a dual-energy X-ray absorptiometer and for elbow flexion peak power (PP) using an isokinetic device. Three nonparametric tests were performed assuming a p-value less than 0.05 (Wilcoxon test for paired samples, Kruskal-Wallis test and Mann-Whitney U test for 2 samples using the Bonferroni correction coefficient when there were differences between groups). RESULTS: EBG increased (p<0.05) FFM by 3.6% and PP by 6.46%. MFWG increased (p<0.05) FFM by 3.2% and PP by 2.9%. There were no differences between groups. CONCLUSIONS: It is possible to improve PP and FFM in well-trained recreational men using EB alone during a short-term resistance program. Furthermore, improvements from EB training are similar to those of traditional weight devices. More studies are needed regarding the effects of EB on maximal voluntary strength in this population.