Free-weight Resistance Research Articles

Free-Weight Resistance Training Enhances Core Muscle Strength but Does Not Translate to Improved Athletic Performance in Adolescent Canoe/Kayak Athletes.

While previous evidence has shown that using free weights for resistance training is a more practical approach to enhancing strength, there is a relatively low prevalence of free-weight resistance training among adolescent kayak/canoe athletes. Therefore, this study aims to assess the impact of free-weight resistance training on body composition and various performance factors among adolescent canoe/kayak athletes. Twenty-seven young sprint kayakers and canoeists (14 ± 1 years; 164 ± 7 cm; 56 ± 8 kg) completed this study. Following baseline assessments, athletes were randomly divided into two training groups: the free-weight resistance training group (FW) or the control group (C). The FW group underwent free-weight resistance training sessions twice weekly for 24 weeks. The C group maintained their regular bodyweight training sessions during the same timeframe. All participants performed both the pre- and post-training assessments for the following dependent variables: body composition, upper-body power, upper-body isometric muscle strength, isometric mid-thigh pull, core strength, countermovement jump, balance, anaerobic ability, and aerobic performance. After 24 weeks of training, the free-weight resistance training group exhibited a significant increase in body weight (from 56 ± 5 kg to 58 ± 4 kg, p < 0.05) and improvements in the number of straight leg raise repetitions (from 23 ± 6 to 26 ± 4, p < 0.05) compared to the control group. However, the two groups observed no significant differences between upper-body isometric muscle strength, power, balance, and anaerobic/aerobic performance. A 24-week training duration might be insufficient for novice participants in resistance training. Future research should consider incorporating an adaptation period or a learning phase for movements before training, thereby enhancing the efficacy of free-weight resistance training in increasing strength.

Hormonal and inflammatory responses in prepubertal vs. pubertal male children following an acute free-weight resistance training session.

Examine the acute hormonal and cytokine responses to free-weight resistance training in trained prepubertal and pubertal male children. Prepubertal (n = 21; age 11.4 ± 1.1years; Tanner I-II) and pubertal male children (n = 20; age 15.8 ± 0.7years; Tanner III-V) conducted a moderate-intensity free-weight resistance training program to failure with venous blood sampling before (pre), immediately after (post) and during the recovery phase of the program (post-15,-30min). Growth hormone (GH), insulin-like growth factor-I (IGF-I), cortisol, testosterone, IL-6, and TNF-α were analyzed in serum samples. Biological maturation was assessed according to the stages of the Tanner scale. There was a significant time-by-group interaction in IGF-I response (p = 0.044; η2 = 0.209) and testosterone (p < 0.001; η2 = 0.508), indicating a greater change in the pubertal group compared to the prepubertal group. Both groups significantly increased post-exercise GH levels (p < 0.05). Only the prepuberal group significantly increased levels of IL-6 at all post-exercise time points (p < 0.05). Both groups showed a significant (p < 0.05) increase in TNF-α levels compared to resting levels. These data suggest that acute testosterone and IGF-I response following resistance training differ between trained prepubertal and pubertal male children. Moderate-intensity resistance training performed to failure may thus have different effects in trained prepubertal and pubertal male children, which should be considered when giving training advice. Clinical trials number: NCT05022992.

Analysis of combinatory effects of free weight resistance training and a high-protein diet on body composition and strength capacity in postmenopausal women - A 12-week randomized controlled trial

BackgroundMenopause has a significant impact on the endocrine system of middle-aged women, resulting in a loss of skeletal muscle mass (SMM), changes in fat mass (FM) and a reduction in strength capacity. Resistance training (RT) and a high-protein diet (HPD) are effective methods for maintaining or increasing SMM. This study aims to determine the effects of HPD and RT on body composition, muscle thickness and strength capacity in postmenopausal women. MethodsIn total 55 healthy postmenopausal women (age: 58.2 ± 5.6 years, weight 69.1 ± 9.6 kg, height 166.5 ± 6.5 cm) successfully participated in the study. The women were randomly assigned to either group: training + protein (2.5 g/kg fat-free mass (FFM)) (n = 15; TP); only training (n = 12; T); only protein (2.5 g/kg FFM) (n = 14; CP) or control (n = 14; C). TP and T performed RT for 12 weeks with three training sessions and five exercises each. CP and C were prohibited from training during the period. The main parameters analysed for body composition were FFM, SMM, FM, muscle thickness of the M. rectus femoris, M. biceps femoris, M. triceps brachii and M. biceps brachii muscles. Strength was tested using a dynamometer for grip strength and 1-RM in the squat (BBS) and deadlift (DL). ResultsThe SMM significantly increased by RT (TP: (Δ+1.4 ± 0.9 kg; p < 0.05; d = 0.4; T: Δ+1.2 ± 1.3kg; p < 0.05; d = 0.3) and FM could be reduced only in T: (Δ−2.4 ± 2.9 kg; p < 0.05; d = 0.3). In muscle thickness a significant increase in the M. biceps brachii in both training groups (TP: (Δ+0.4 ± 0.3 cm; p < 0.05; d = 1.6; T: (Δ+0.3 ± 0.3 cm; p < 0.05; d = 0.9) and in M. biceps femoris only in TP (Δ+0.3 ± 0.4 cm; p < 0.05; d = 0.9) were observed. HPD without training does not affect body composition, A significant increase in grip strength (TP: Δ+4.7 ± 2.4 kg; (p < 0.05; d = 1.5; T: (Δ+3.6 ± 3.0 kg; p < 0.05; d = 0.8), in BBS (TP: (Δ+30.0 ± 14.2 kg; p < 0.05; d = 1.5; T: (Δ+34.0 ± 12.0 kg; p < 0.05; d = 2.4) and in DL (TP: (Δ+20.8 ± 10.3 kg; p < 0.05; d = 1.6; T: (Δ+22.1 ± 7.6 kg; p < 0.05; d = 2.0) was observed in both training groups. The CP also recorded a significant increase in the BBS (Δ+7.5 ± 5.4 kg; p < 0.05; d = 0.4) and in DL (Δ+5.5 ± 7.7 kg; p < 0.05; d = 0.5). No significant differences were detected for TP and T for any of the parameters. ConclusionThe results indicate that RT enhances body composition and strength capacity in postmenopausal women and is a preventive strategy against muscle atrophy. Besides HPD without training has a trivial significant effect on BBS and DL. HPD with RT has no clear additive effect on body composition and strength capacity. Further studies are needed to confirm these observations.

The Influence of Unstable Load and Traditional Free-Weight Back Squat Exercise on Subsequent Countermovement Jump Performance.

The purpose of the present study was to examine the effects of a back squat exercise with unstable load (UN) and traditional free-weight resistance (FWR) on subsequent countermovement jump (CMJ) performance. After familiarisation, thirteen physically active males with experience in resistance training visited the laboratory on two occasions during either experimental (UN) or control (FWR) conditions separated by at least 72 h. In both sessions, participants completed a task-specific warm-up routine followed by three maximum CMJs (pre-intervention; baseline) and a set of three repetitions of either UN or FWR back squat exercise at 85% 1-RM. During the UN condition, the unstable load was suspended from the bar with elastic bands and accounted for 15% of the total load. Post-intervention, three maximum CMJs were performed at 30 s, 4 min, 8 min and 12 min after the last repetition of the intervention. The highest CMJ for each participant was identified for each timepoint. No significant increases (p > 0.05) in jump height, peak concentric power, or peak rate of force development (RFD) were found after the FWR or UN conditions at any timepoint. The lack of improvements following both FWR and UN conditions may be a consequence of the low percentage of unstable load and the inclusion of a comprehensive task-specific warm-up. Further research is required to explore higher UN load percentages (>15%) and the chronic effects following the implementation of a resistance training programme.

Accommodating resistance is more effective than free weight resistance to induce post-activation performance enhancement in squat jump performance after a short rest interval

Background/objectivesPrior work regarding post-activation performance enhancement (PAPE) has shown that various resistance training methods and conditioning activities may induce a PAPE effect such as free weight resistance, accommodating resistance or isoinertial resistance. However, the accommodating resistance and other types of resistance have rarely been directly compared. Thus, the aim of this study was to compare the effects of two different conditioning activities (CA) - a trap bar deadlift with (FW + AR condition) or without (FW condition) accommodating resistance - on subsequent squat jump (SJ) performance after a short rest interval of 90s. MethodsThe study had a cross-over design and fifteen strength trained males (mean age: 22.9 ± 2.1 years; mean relative strength level 2.01 ± 0.27 kg/body mass) participated in one familiarization, two experimental and one control session (CNTR condition). Two CAs were implemented throughout the study - a single set of 3 repetitions of a trap bar deadlift at 80 % of 1RM using solely free weight resistance or with the addition of approximately 15 % of 1RM elastic band tension. The SJ measurements were performed at the baseline and 90s after CAs. ResultsThe FW + AR condition significantly improved subsequent SJ performance (p < 0.05, effect size 0.34) whereas the FW and CNTR conditions were found to be ineffective to acutely enhance performance. ConclusionsOur results suggest that the addition of accommodating resistance is superior to free weight resistance in order to acutely improve jump performance after a 90s rest interval. To observe the performance enhancement effect with solely free weight resistance it should be considered to introduce alteration in loading strategies or possibly lengthening the rest interval.

Effects of Flywheel vs. Free-Weight Squats and Split Squats on Jumping Performance and Change of Direction Speed in Soccer Players.

The objective of this study was to compare (i) The effects of a flywheel and free-weight resistance training program; and (ii) The effects of performing lateral and frontal split squats as part of a flywheel-resistance training program on jumping performance, the 5-0-5 change of direction test time, and the one-repetition maximum (1RM) back squat in soccer players. Twenty-four male amateur soccer players participated in this study and were randomly and equally assigned to one of three different test groups: forward split-squat group (FSQ); lateral split-squat group (LSQ); and free-weight training group (TRAD). Athletes in the FSQ group performed a squat and a forward split squat on a flywheel device, while those in the LSQ group performed a squat and a lateral split squat (instead of a forward split squat) on a flywheel device. Each training lasted 4 weeks. The main finding was that all training groups, such as TRAD, FSQ, and LSQ, significantly improved broad jump length (p = 0.001; effect size [ES] = 0.36), 5-0-5 COD time with a turn on the dominant limb (p = 0.038; ES = 0.49), and 1RM back squat (p = 0.001; ES = 0.4). In turn, both flywheel-resistance training groups (FSQ and LSQ) significantly improved their counter-movement jump height (p = 0.001; ES = 0.8 and p = 0.002; ES = 0.58; respectively) with no effect in the TRAD (p = 0.676; ES = 0.07) training group. Both free-weight and flywheel-resistance training lasting 4 weeks performed in-season contributed to significant improvement in 1RM back squat, broad jump performance, and 5-0-5 change of direction testing time, while flywheel-resistance training might be superior in counter-movement jump height enhancement in soccer players. Moreover, the manner in which split squats were performed was not a factor influencing the obtained results.

Effects of free weight and body mass-based resistance training on thigh muscle size, strength and intramuscular fat in healthy young and middle-aged individuals.

What is the central question of this study? How do free weight resistance training (RT) and body mass-based RT for 8weeks compare for isometric muscular strength, muscle size and intramuscular fat (IMF) content in the quadriceps femoris? What is the main finding and its importance? Free weight and body mass-based RTs could induce muscle hypertrophy; however, decreased IMF content was observed following the body mass-based RT alone. The objective of this study was to investigate the effects of free weight and body mass-based resistance training (RT) on muscle size and thigh intramuscular fat (IMF) in young and middle-aged individuals. Healthy individuals (aged 30-64years) were assigned to either a free weight RT group (n=21) or a body mass-based RT group (n=16). Both groups performed whole-body resistance exercise twice a week for 8weeks. Free weight resistance exercises (squats, bench press, deadlift, dumbbell rows and back range) involved 70% one repetition maximum, with three sets of 8-12 repetitions per exercise. The nine body mass-based resistance exercises (leg raise, squats, rear raise, overhead shoulder mobility exercise, rowing, dips, lunge, single-leg Romanian deadlifts and push-ups) included the maximum possible repetitions per session, which were performed in one or two sets. Mid-thigh magnetic resonance images using the two-point Dixon method were taken pre- and post-training. The muscle cross-sectional area (CSA) and IMF content in the quadriceps femoris were measured from the images. Both the groups showed significantly increased muscle CSA post-training (free weight RT group, P=0.001; body mass-based RT group, P=0.002). IMF content in the body mass-based RT group significantly decreased (P=0.036) but did not significantly change in the free weight RT group (P=0.076). These results suggest that the free weight and body mass-based RTs could induce muscle hypertrophy; however, in healthy young and middle-aged individuals, decreased IMF content was induced following the body mass-based RT alone.

Effects of lower-extremity explosive strength on youth judo athletes adopting different types of power-based resistance training.

Objective: The present study compared the effects of two different resistance types (pneumatic resistance and free weight) of 6-week squat training on the performance for young female judo athletes in linear speed and vertical jump by utilizing the maximum power of each set of squats in each training session as the monitoring vehicle. Monitoring data were used to assess the effects and trends of the two resistance types on 70% 1RM weight-bearing during the 6-week intervention training. Methods: In a 6weeks squat training (2 reps/week with a constant load), 23 adolescent female judo athletes (Age span: 13-16years, 14.58 ± 0.96) were randomly selected and then divided into the traditional barbell (FW) group (n = 12) and the pneumatic resistance (PN) (n = 11) group according to different resistance types (free weight and pneumatic resistance), with 10 in FW group and 9 in PN group actually completed the study. Before and after training, the 30-m Sprint time (T-30M), vertical jump height and relative power (countermovement jump, static-squat jump, and drop jump), reactive strength index (DJ-RSI), and maximal strength were assessed. One-Way ANOVA was used to examine the pre-test differences of groups (FW and PN). A 2-factor mixed-model analysis of variance was used to examine the independent effects of group (FW and PN) and time (pre and post) on each dependent measure. Scheffe post hoc comparisons were used to examine the differences. Pre- and post-experimental differences between the two groups were analyzed using independent samples t-tests and magnitude-based inferences (MBI) derived from their p values, and effect statistics were applied to compare the pre- and post-changes exhibited by each group to identify the potential beneficiary groups. Results: The PN group outperformed the FW group in terms of maximal power output per training session (822.5 ± 55.22 vs. 927.42 ± 48.15, conventional vs. pneumatic, p < 0.001, effect size = -2.02). After 6weeks of training, the FW group showed significant increases in vertical jump height and relative strength (CMJ, SJ, DJ), with no significant gains observed in T-30 and maximal strength. The PN group showed significant improvements in maximal strength; however, no significant improvements were observed in the other tests. In addition, there was no significant difference in DJ-RSI between the two groups before and after training. Discussion: At 70% weight bearing, free weight resistance appears to be more conducive to vertical jump growth, while pneumatic resistance appears to be more conducive to maximal strength gains; however, the maximal strength gains from pneumatic resistance may not be well applied to athletic performance. In addition, the body adapts more quickly to pneumatic resistance than to free weight resistance.

Global differences in current strength and conditioning practice within soccer

Differences exist between top-tier soccer leagues (e.g. anthropometry and match demands), which may influence strength and conditioning (S&amp;C) practice. Thus, the aim of this study was to investigate whether current S&amp;C practice in men's and women's (first team and academy) squads differed between global regions. A total of 170 participants, involved in the delivery of S&amp;C support at their soccer club (based on South America (SA), the USA, the UK, or other European countries (EUR)), completed a survey examining their S&amp;C methods. The survey comprised six sections: (i) academic qualifications and S&amp;C coaching experience; and their preferred methods for (ii) physical testing; (iii) strength and power development; (iv) plyometric training; (v) speed development; and (vi) periodization. Coaches in EUR conducted fewer formal S&amp;C sessions, placed less importance on free-weight resistance training (RT), and performed less speed and plyometric training compared to coaches in other global regions (all p &lt; 0.05). While coaches working with UK squads devoted more time to physical development than those in EUR, they regarded bodyweight training as the most important RT modality in comparison to USA and SA, who prioritized free-weight RT. Finally, SA academy players are introduced to formal S&amp;C later (∼14 years old) than those in the UK (∼12 years old, p = 0.002). However, it is reasonable to suggest that the S&amp;C practice of coaches in the USA and SA align better with scientific guidelines for strength and power development in soccer, with emphasis on free-weight RT alongside regular sprint and plyometric training, compared to coaches in the UK and EUR.

Acute Hormonal Responses to Free Weight and Machine Resistance Exercise

Acute Hormonal Responses to Free Weight and Machine Resistance Exercise

Validity of the PUSH band 2.0 and Speed4lifts to measure velocity during upper and lower body free-weight resistance exercises

ABSTRACT Accuracy and test–retest reliability were assessed for two devices, PUSH Band 2.0 (PUSH) and Speed4lifts. Two identical sessions were performed 6–8 days apart. Twenty rugby league players performed three repetitions with 20%, 40%, 60% and 80% of estimated one repetition maximum for back squat (BS), front squat (FS), and bench press (BP). Velocity was recorded using PUSH, Speed4lifts and 3D motion analysis system (gold standard). Passing-Bablok regression analysis assessed agreement of velocity measures with the gold standard. Intraclass correlation coefficients (ICC) and coefficients of variation (CV) assessed test–retest reliability. PUSH and Speed4lifts were accurate for BS velocities <1.00 m/s and FS velocities <0.65 m/s. PUSH was accurate for BP velocities <0.65 m/s. Speed4lifts was accurate for BP velocities between 0.65–1.00 m/s. PUSH was reliable at all loads (ICC = 0.79–0.92; CV = 2.63–6.89%) except for 20% FS and BP (ICC = 0.49–0.64; CV = 3.13–3.62%). Speed4lifts was reliable at all loads (ICC = 0.70–0.96; CV = 2.57–4.26%) except for 20% BP (ICC = 0.59; CV = 4.59%). These results suggest that both devices are unsuitable for measuring the velocity of BS, FS and BP at faster velocities and at lighter loads.

The effects of free weights and isoinertial resistance during semisquatting exercise on amateur soccer players' physical performance indicators: a randomized controlled study.

The aim of this study was to compare the effects of two lower extremity strengthening programs using isoinertial resistance or free weights on amateur soccer players' physical performance indicators. Thirty-five amateur soccer players (average age 22.6±5.1 years) were randomly assigned to isoinertial group (N.=11) or free-weight group (N.=11), or control group (N.=13). The groups performed two training sessions per week for six weeks. Before and after the strengthening implementation, physical performance indicators were evaluated, including the isokinetic knee extensors and flexors' strength, power, speed, and agility. The significance level was set at P<0.05. The isoinertial training resistance led to an increase in the hamstrings' eccentric strength at 60°/s and 150°/s (P<0.05) compared to the free-weight resistance (P>0.05) and the controls (P>0.05). No other significant adaptations were observed in the other isokinetic strength, power, speed (10-m, P=0.052) and agility measurements (Illinois Agility Test, P=0.059). In ratio (knee flexors/knee extensors) the only differences observed were at 150°/s for isoinertial group (P<0.05). Isoinertial resistance training during semisquatting can enhance the hamstrings' eccentric performance and the soccer players' speed and agility compared to the classic free-weight training program, which should consider when designing strength and injury prevention programs.

Effects of Ballistic Six Exercises and Theraband Exercises on Physical Performance in Badminton Players: A Randomized Controlled Trial

Background – Badminton is one of the most active recreational sport played in India. Different trainingprograms have become common to boost the athletic performance and advantages. Some of them areplyometric workouts, gyms, free body weight exercises and resistance exercises. Ballistic Six training isgiven to strengthen the muscles of the rotator cuff with overhead throwing activity to prevent injury to theshoulder whereas therabands with a combination of physical strength and warm-up movements are done formedical issuesObjective – To compare the effects of Ballistic Six exercises and thera-band exercises on strength, agility,speed and function in badminton players.Method - 40 participants aged between 18 – 25 years, playing on regular basis will be targeted in this study.Players will be split randomly into groups A (plyometric group) and B (thera-band group). All the trainingsessions will be initiated after a 10 minutes of warm up session. Protocol given will be twice a week for 8weeks. Main outcomes will be Seated Medicine Ball Throw for shoulder strength, Closed Kinetic ChainUpper Extremity Stability Test for agility, Plate Tapping Test for speed and Kerlan – Jobe Orthopaedic ClinicShoulder &amp; Elbow Score questionnaire will be used to assess the shoulder function. All assessments will bedone at baseline and at the end of 8 - weeks training session. Follow – up will be taken at end of 6 – month.Results – This study aims to compare effectiveness of two strengthening protocols, that is, Ballistic Sixexercise and Thera-band exercises, in young badminton players. Results of this study will depend onoutcome measures that are shoulder strength, agility, speed and function.Conclusion – To conclude, this research may help badminton players to enhance their performance throughthe better exercise protocol.

Influence of Strength Level on the Acute Post-Activation Performance Enhancement Following Flywheel and Free Weight Resistance Training.

This study aimed to compare the post-activation potentiation performance enhancement (PAPE) response to the acute inertial flywheel (FW) and free weight resistance training (TRA) on subsequent countermovement jump (CMJ) and sprint performance (10 m sprint). This study used a randomized crossover design including twenty-eight healthy males that were divided into strong (relative one-repetition maximum (1RM) back squat > 2.0 × body mass) and weak (relative 1RM back squat < 2.0 × body mass) groups. All participants performed the following: (a) three reps at 90% of their 1RM back squat (TRA) and (b) three reps on an inertial FW (plus one repetition to initiate flywheel movement) with an intensity that generated a mean propulsive velocity equal to that achieved with 90% of the 1RM back squat. Before and after the conditioning activity, participants performed two CMJs and two 10 m sprints. Within-group analyses showed significantly greater CMJ (d > 0.9, p < 0.001) and sprint performance (d > 0.5, p < 0.05) in the FW and the TRA group. Between-group analysis showed that sprint changes were significantly greater in the FW-strong group when compared with the TRA (F1,18 = 5.11, p = 0.036, η2p = 0.221—large) group. These results suggest that using a squat activation protocol on a FW may lead to an acute positive effect on jump and sprint performance, especially in stronger individuals.

Free-Weight Resistance Exercise Is More Effective in Enhancing Inhibitory Control than Machine-Based Training: A Randomized, Controlled Trial.

Resistance exercise has been demonstrated to improve brain function. However, the optimal workout characteristics are a matter of debate. This randomized, controlled trial aimed to elucidate differences between free-weight (REfree) and machine-based (REmach) training with regard to their ability to acutely enhance cognitive performance (CP). A total of n = 46 healthy individuals (27 ± 4 years, 26 men) performed a 45-min bout of REfree (military press, barbell squat, bench press) or REmach (shoulder press, leg press, chest press). Pre- and post-intervention, CP was examined using the Stroop test, Trail Making Test and Digit Span test. Mann–Whitney U tests did not reveal between-group differences for performance in the Digit Span test, Trail Making test and the color and word conditions of the Stroop test (p > 0.05). However, REfree was superior to REmach in the Stroop color-word condition (+6.3%, p = 0.02, R = 0.35). Additionally, REfree elicited pre-post changes in all parameters except for the Digit Span test and the word condition of the Stroop test while REmach only improved cognitive performance in part A of the Trail Making test. Using free weights seems to be the more effective RE method to acutely improve cognitive function (i.e., inhibitory control). The mechanisms of this finding merit further investigation.

Velocity Loss Thresholds Reliably Control Kinetic and Kinematic Outputs during Free Weight Resistance Training.

Exercise velocity and relative velocity loss thresholds (VLTs) are commonly used in velocity-based resistance training. This study aims to quantify the between-day reliability of 10%, 20%, and 30% VLTs on kinetic and kinematic outputs, changes in external load, and repetition characteristics in well-trained athletes. Using a repeated, counter-balanced crossover design, twelve semi-professional athletes completed five sets of the back squat with an external load corresponding to a mean concentric velocity of ~0.70 m·s−1 and a VLT applied. The testing sessions were repeated after four weeks of unstructured training to assess the long-term reliability of each VLT. A coefficient of variation (CV) <10% was used to classify outputs as reliable. Kinetic and kinematic outputs and external load were largely reliable, with only peak power during sets 2–5 within the 10% VLT condition demonstrating a CV >10% (CV: 11.14–14.92%). Alternatively, the repetitions completed within each set showed large variation (CV: 18.92–67.49%). These findings demonstrate that by utilizing VLTs, kinetic and kinematic outputs can be prescribed and replicated across training mesocycles. Thus, for practitioners wishing to reliably control the kinetic and kinematic stimulus that is being applied to their athletes, it is advised that a velocity-based approach is used.

“Lift Big–Get Big”: The Impact of Images of Hyper-Muscular Bodies and Training Information

ABSTRACT Purpose: It has been suggested that the media influence beliefs regarding ideal body appearance and drive for muscularity whilst also offering recommendations for achieving this; most commonly heavy load free weight resistance training (RT). However, evidence for media effects are inconsistent in the literature. This study investigated this “lift big–get big” culture and effects of imagery on males’ beliefs regarding RT. Method: An online survey was conducted with male participants (N = 110) randomized to different images (hyper-muscular/lean/control) and RT information (“lift big–get big”/“evidence based RT”/control). Results: Descriptive data suggested belief in necessity of heavy loads and free weights was pervasive. There was a small significant effect of condition for multivariate analysis of beliefs regarding RT. Univariate analyses showed significant effects of condition regarding the importance of free weights and heavy loads for strength, and free weights for hypertrophy. Small to moderate effects were found comparing “evidence-based RT” with a hyper-muscular physique to “lift big–get big” conditions with both hyper-muscular and lean physiques, the latter more likely to agree free weights and heavy loads are necessary for strength. A small effect was found comparing “lift big–get big” conditions with both hyper-muscular and lean physiques and the control condition, the former more likely to agree free weights are necessary for hypertrophy. Conclusions: Although hyper-muscular bodies alone did not influence RT beliefs, new information, i.e., “evidence-based RT” combined with a hyper-muscular physique had a small effect. The “lift big–get big” culture is perhaps pervasive enough that most conditions merely reinforced existing beliefs.

Changes in Strength, Mobility, and Body Composition Following Self-Selected Exercise in Older Adults.

The purpose of this trial was to examine the effects of self-selected exercise intensities plus either whey protein or placebo supplementation on vital signs, body composition, bone mineral density, muscle strength, and mobility in older adults. A total of 101 participants aged 55 years and older (males [n = 34] and females [n = 67]) were evaluated before and after 12 weeks of self-selected, free-weight resistance exercise plus 30 min of self-paced walking three times per week. The participants were randomized into two groups: whey protein (n = 46) or placebo (n = 55). Three-way mixed factorial analyses of variance were used to test for mean differences for each variable. The 12 weeks of self-selected, self-paced exercise intensities improved resting heart rate, fat-free mass, percent body fat, handgrip strength, bench press strength, leg press strength, and all mobility measurements (p < .05) in males and females despite supplementation status. This suggests that additional protein in well-fed healthy older adults does not enhance the benefit of exercise.

Instability Resistance Training improves Working Memory, Processing Speed and Response Inhibition in Healthy Older Adults: A Double-Blinded Randomised Controlled Trial

Aging is associated with declines in physical and cognitive performance. While there is no doubt about beneficial effects of physical exercise on proxies of strength and balance, the overall evidence for positive effects of resistance and balance training on executive functions is rather inconsistent. Whether the simultaneous exercising of strength and balance, i.e., instability resistance training, promotes executive functions in older adults is unknown. In the present trial, we tested the effects of unstable vs. stable resistance training on executive functions. Sixty-eight healthy older adults aged 65–79 years were randomly assigned to either an instability free-weight resistance training or one of two stable machine-based resistance training programs. Each group exercised twice a week on non-consecutive days for 10 weeks. Four tests to evaluate specific domains of executive functions were administered prior and following training: working memory, processing speed, response inhibition and set-shifting. The instability resistance training group improved working memory, processing speed and response inhibition from pre to post-test. In contrast, we found no improvements in executive functions for both stable resistance training groups. Our results demonstrate that 10 weeks of instability resistance training suffice to improve executive functions in older adults.

The Effects of Machine-Weight and Free-Weight Resistance Exercise on Hemodynamics and Vascular Function

The Effects of Machine-Weight and Free-Weight Resistance Exercise on Hemodynamics and Vascular Function