THE EFFECT OF VARYING RESISTANCE TRAINING PROGRAMS ON STRENGTH, LEAN BODY MASS, AND METABOLISM

Abstract

PURPOSE: To determine if changes in strength, lean body mass, and the resting metabolic rate (RMR) will vary between resistance training groups of different volumes and varieties. METHODS: 55 untrained male and female subjects, age 30.6 (± 0.9 yrs) completed the training and testing protocol. Subjects were randomized into one of three training groups: Low Volume (LV) one set of 8 exercises (N = 21); High Volume (HV) three sets of 8 exercises (N = 17); and High Volume and Variety (HVV) one set of 24 exercises (N = 17). All subjects underwent 8RM strength testing, body composition testing, and a RMR test at baseline and following 12 and 24 weeks of training. Each subject trained with the same 8 exercises at an intensity of 8–12 RM for the prescribed number of sets. The HVV group performed an additional 16 exercises, giving them the same volume of exercise as the HV group. The first 8 weeks of the study, subjects trained 2 days per week, followed by 3 days per week for the next 16 weeks. The data was then analyzed by repeated measures ANOVA. RESULTS: All groups significantly improved their strength on each of the measured exercises. There was a significant time by group interaction on three strength training exercises. The HV group increased bench press strength significantly more than the LV or the HVV group (p < 0.01). The HV and LV groups both increased their strength significantly more than the HVV group on the abdominal crunch (p < 0.001), and the lateral pull down (p < 0.05). Lean body mass increased and percent body fat decreased in all groups from baseline to 24 weeks (p < 0.001), however no significant differences existed between the groups (p > 0.05). The RMR increased significantly from baseline to 12 weeks (p < 0.001) and from 12 weeks to 24 weeks (p < 0.001). However, there were no significant differences between the groups at any time points (p > 0.05). CONCLUSION: As expected all groups improved their strength, lean body mass, percent body fat, and RMR. The only significant differences between groups were on three strength exercises. Therefore, no clear advantage was noted of one training program over the other in untrained subjects, except for a possible advantage of the multiple set group on bench press strength. Research supported by the Loma Linda University, School of Public Health, Center for Health Research.