Strength Adaptions And Body Composition Changes Following High Vs. Low Volume Resistance Training And Detraining

Abstract

Resistance training (RT) is used for improving strength and body composition. However, it is still under debate whether higher RT volume (HV) is necessary in novices, or if lower volume (LV) is equally effective. In addition, effects of detraining (DTR) following HV and LV RT are not well understood. PURPOSE: To determine the effects of a 12-week HV program (3 sets, 10 repetitions) compared to LV RT (1 set, 10 repetitions) to concentric muscle failure on strength and body composition, followed by four weeks of DTR in male and female subjects. METHODS: Forty-two untrained subjects were randomly assigned to either LV (female n=10; male n=10; age 32.9±11.8y, height 174.2±8.4cm; weight 70.3±13.5kg) or HV RT (female n=11; male n=11; age 33.0±9.6y, height 174.2±11.2cm; weight 72.4±18.1 kg). RT consisted of two RT sessions per week (squat, bench press, arm and leg flexion and extension). Measurements were taken prior to and post RT, and after DTR. Body composition was assessed using BIA. Strength measurement (10-RM) was done using the aforementioned exercises. Six subjects were eliminated from the study due to various reasons, resulting in 36 subjects included for further analysis (HV female n=10, male n=8; LV female n=9, male n=9). Compliance was 100%. Comparisons were made using two-way ANOVA with repeated measures. RESULTS: Both groups increased strength through RT with no difference between groups (squat HV 61.1% vs. LV 59.0%, p<0.001; bench press HV 28.9% vs. LV 31.3%, p<0.001; leg extension HV 54.6% vs. LV 50.2%, p<0.001; leg flexion HV 30.9% vs. LV 30.3%, p<0.001; arm extension HV 51.0% vs. LV 44.8%, p<0.001; arm flexion HV 36.9% vs. LV 31.7%, p<0.001). Body mass (p=0.182), fat mass (p=0.238), and fat-free mass (p=1.000) was unaltered by RT. After DTR strength in arm flexion (p=0.007), arm extension (p=0.001), bench press (p<0.001), and squat (p=0.039) decreased to the same extend in both groups. Leg flexion and extension strength was unaltered following DTR, while fat-free mass increased (p=0.004). CONCLUSION: HV and LV RT was equally effective in untrained subjects to increase strength. Novices could therefore save time with LV, with similar results. Yet, RT alone was not sufficient to change body composition. Following DTR strength gains were still elevated but in some measurements slightly lower than post RT.