Lean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volume

C Roth,M Behringer,B J Schoenfeld

doi:10.1007/s00421-022-04896-5

C Roth, M Behringer + Show 1 more

Open Access

https://doi.org/10.1007/s00421-022-04896-5

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Abstract

Many sports employ caloric restriction (CR) to reduce athletes’ body mass. During these phases, resistance training (RT) volume is often reduced to accommodate recovery demands. Since RT volume is a well-known anabolic stimulus, this review investigates whether a higher training volume helps to spare lean mass during CR. A total of 15 studies met inclusion criteria. The extracted data allowed calculation of total tonnage lifted (repetitions × sets × intensity load) or weekly sets per muscle group for only 4 of the 15 studies, with RT volume being highly dependent on the examined muscle group as well as weekly training frequency per muscle group. Studies involving high RT volume programs (≥ 10 weekly sets per muscle group) revealed low-to-no (mostly female) lean mass loss. Additionally, studies increasing RT volume during CR over time appeared to demonstrate no-to-low lean mass loss when compared to studies reducing RT volume. Since data regarding RT variables applied were incomplete in most of the included studies, evidence is insufficient to conclude that a higher RT volume is better suited to spare lean mass during CR, although data seem to favor higher volumes in female athletes during CR. Moreover, the data appear to suggest that increasing RT volume during CR over time might be more effective in ameliorating CR-induced atrophy in both male and female resistance-trained athletes when compared to studies reducing RT volume. The effects of CR on lean mass sparing seem to be mediated by training experience, pre-diet volume, and energy deficit, with, on average, women tending to spare more lean mass than men. Potential explanatory mechanisms for enhanced lean mass sparing include a preserved endocrine milieu as well as heightened anabolic signaling.

Highlights

Temporary phases of caloric restriction (CR) are typically used to reduce body mass (Gardner et al 2018; Schwartz et al 2017)
Lean mass loss brings about additional negative consequences such as a decreased resting metabolic rate (Stiegler and Cunliffe 2006), which in turn increases the likelihood for the regain of body mass, mainly in the form of increased body fat (Maclean et al 2011)
The findings of this review suggest that reducing resistance training (RT) volume during CR may negatively affect lean tissue sparing in resistance-trained individuals

Summary

Introduction

Temporary phases of caloric restriction (CR) are typically used to reduce body mass (Gardner et al 2018; Schwartz et al 2017). In most cases, the goal of these interventions is to reduce fat mass, lean tissue loss is often concomitantly observed as a negative side effect during prolonged CR It is important to devise strategies that spare lean mass during prolonged CR interventions, which may be of benefit to athletes who compete in sports involving body aesthetics or weight categories (e.g., bodybuilders, wrestlers, boxers, etc.). This objective, commonly referred to as high-quality weight loss, aims to reduce body fat while maintaining as much lean tissue as possible (Churchward-Venne et al 2013)

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