Upper-body Resistance Training Research Articles

Does the addition of lower-body aerobic exercise as a warm-up improve upper-body resistance training performance more than a specific warm-up alone?

Does the addition of lower-body aerobic exercise as a warm-up improve upper-body resistance training performance more than a specific warm-up alone?

Accuracy and Concurrent Validity of a 5-point Rating of Perceived Exertion Scale for Selecting and Managing Moderate Level Resistance Training Intensity

Introduction: This investigation examined the prediction accuracy and concurrent validity of the Perceived Effort Continuum (PEC) RPE scale for use with two upper body resistance training machines. Methods: Twenty resistance trained participants (M = 14; F = 6) performed one exercise each on the seated row (SR) and chest press (CP) machines to obtain RPE estimation data and surface electromyographic recordings (sEMG). Each exercise was initiated with the lightest possible weight selections (WS) and terminated when the incrementally increased WS elicited a participant report of RPE 5. Results: Strong positive relationships existed between RPE and sEMG for the SR (r = .658, p < .001), RPE and sEMG for the CP (r = .615, p < .001), RPE and WS for the SR (r = .880, p < .001), and RPE and WS for the CP (r = .779, p <.001). The mean WS for RPE levels 1-4 were 12%, 27%, 50%, and 80% and 17%, 31%, 51%, and 80% when normalized to a percentage of the WS of RPE 5 for the CP and SR respectively. Conclusions: The PEC scale is a valid method of assessing perceived exertion during RT performed on a CP and SR and can be used to estimate a moderate level of intensity without subjecting the participant to inadvisable direct maximal testing.

Response to Moderate and Vigorous Aerobic/Resistance Exercise in a Woman With Long-COVID

Response to Moderate and Vigorous Aerobic/Resistance Exercise in a Woman With Long-COVID

Effects of the Off-Season on Muscular Power in Professional Rugby League.

Periods away from training and competition are necessary for physical and mental restoration in sport. There is limited research investigating changes to physical qualities in rugby league following prolonged breaks. This study aimed to evaluate the effects of the off-season on muscular power in rugby league. In addition, this study aimed to determine whether the type and volume of training players chose to complete had any relationship to feelings of restoration and/or readiness to return to training. Twenty professional rugby league players participated in this study. Lower-body muscular power was evaluated using a countermovement jump prior to the off-season and at the recommencement of training. Players completed a questionnaire to identify training and activities completed during the break and to assess feelings of restoration and readiness to commence training. Linear regression was used to estimate the effects of the number of days off on muscular power. One-way repeated-measures analysis of variance was conducted to examine differences in lower-body power throughout the study. Spearman rank order correlation was calculated to determine the relationship between off-season activities and feelings of restoration and readiness. Peak velocity and peak force significantly increased following the off-season break. There were significant relationships between mental restoration and upper-body resistance training, as well as physical restoration and full-body resistance training. The off-season has a positive effect on a player's ability to generate muscular power. Coaches may want to encourage players to complete resistance training sessions with the aim simply to maintain training load and potentially help players to feel rested.

Effects of 7-week Resistance Training on Handcycle Performance in Able-bodied Males.

The effect of an upper body resistance training program on maximal and submaximal handcycling performance in able-bodied males was explored. Eighteen able-bodied men were randomly assigned to a training group (TG: n=10) and a control group (CG: n=8). TG received 7 weeks of upper body resistance training (60% of 1 repetition maximum (1RM), 3×10 repetitions, 6 exercise stations, 2 times per week). CG received no training. Peak values for oxygen uptake (V˙O2peak), power output (POpeak), heart rate (HRpeak), minute ventilation (V˙OEpeak) and respiratory exchange ratio (RERpeak), submaximal values (HR, V˙O2, RER, PO, and gross mechanical efficiency (GE)), and time to exhaustion (TTE) were determined in an incremental test pre- and post-training. Maximal isokinetic arm strength and 1RM tests were conducted. Ratings of perceived exertion (RPE) were assessed. A two-way repeated measures ANOVA and post-hoc comparisons were performed to examine the effect of time, group and its interaction (p<0.05). TG improved on POpeak (8.55%), TTE (10.73%), and 1RM (12.28-38.98%). RPE at the same stage during pre- and post-test was lower during the post-test (8.17%). Despite no improvements in V˙O2peak, training improved POpeak, muscular strength, and TTE. Upper body resistance training has the potential to improve handcycling performance.

Acute impairment in respiratory muscle strength following a high-volume versus low-volume resistance exercise session

Diminished respiratory muscle strenght has been shown following a strenuous bout of sit-ups; however, there is a paucity of evidence for this effect following a strenuous upper and lower body resistance training session. This study investigated the acute effect of a high-volume compared to a low-volume resistance exercise session on respiratory muscle strength. Twenty resistance-trained males (age 25.1±7.4 y) participated in this randomized and cross-over design study. Participants completed two resistance training protocols (high- and low-volume) and a control session (no exercise). Sessions involved 5 sets (high-volume) and 2 sets (low-volume) of 10 repetitions at 65% one-repetition maximum for each exercise (bench press, squat, seated shoulder press, and deadlift) with 90 s recovery between sets. Maximal inspiratory pressure (MIP) and maximal expiratory pressure (MEP) was assessed pre- and post-session and respiratory gases were measured during the recovery between sets. Following the high-volume session MIP and MEP decreased by a median of 10.0% (interquartile range, IQR=-15.2 to -2.6%) and 12.1% (IQR=-22.2 to -3.9%), respectively, which was significant compared to the low-volume (P<0.001) and control sessions (P≤0.001). At 20 min post-high-volume session MEP returned to baseline whereas MIP returned to baseline values at 40 min. Greater metabolic stress was associated with the higher-volume session as demonstrated by a lower recovery end-tidal CO<inf>2</inf> partial pressure across the majority of exercises (P≤0.008). Findings suggest that respiratory muscle strength is impaired following a high-volume resistance exercise session, however it appears to be restored within an hour post-exercise.

Assessment of Arm Lean Mass, Fat Mass, and Bone Mineral Density in Breast Cancer Survivors Without Lymphedema.

To compare lean mass, fat mass, and bone mineral density (BMD) in the affected arm (the arm on the side where breast cancer was present) and unaffected arm of breast cancer survivors without lymphedema. 38 breast cancer survivors who had completed primary treatment were included in this analysis at a university in Florida. Arm lean mass, fat mass, and BMD were obtained using dual-energy x-ray absorptiometry. Paired t tests were used to compare tissue composition and BMD between the affected and unaffected arm. Independent t tests were used to compare interlimb differences between those participants whose affected arm was on the dominant and those whose affected arm was on the nondominant side. Significance was accepted at p < 0.05. The affected arm had lower fat mass and BMD as compared to the unaffected arm. Differences in lean mass were not statistically significant (p = 0.06). In breast cancer survivors whose nondominant arm was affected, lean mass, fat mass, and BMD were significantly lower in the affected arm. The results show that the affected arm of breast cancer survivors is susceptible to negative tissue and BMD changes. This highlights the importance of educating individuals with breast cancer about these changes and supports the benefits of upper body resistance training.

The Multifaceted Benefits of Exercise in Prevention of COVID-19

The Multifaceted Benefits of Exercise in Prevention of COVID-19

Upper-Body Resistance Training Following Soccer Match Play: Compatible, Complementary, or Contraindicated?

During heavily congested schedules, professional soccer players can experience exacerbated fatigue responses, which are thought to contribute to an increased risk of injury. Given that match-induced residual fatigue can last up to 72 hours, many coaches naturally prioritize recovery in the days immediately following match day. While it is intuitive for coaches and training staff to decrease the amount of auxiliary training practices to focus on recovery, prescribing upper-body resistance training on the day after match play has recently emerged as a specific training modality in this context. While these sessions may be implemented to increase training stimulus, there are limited data available regarding the efficacy of such a practice to improve recovery kinetics. In this narrative review, the authors look at the theoretical implications of performing upper-body resistance training on the day after match play on the status of various physiological and psychological systems, including neuromuscular, metabolic, hormonal, perceptual, and immunological recovery. The available evidence suggests that in most cases this practice, as currently implemented (ie,low volume, low intensity), is unlikely to be complementary (ie,does not accelerate recovery) but is potentially compatible (ie,does not impair recovery). Overall, because the perception of such sessions may be player dependent, their programming requires an individualized approach and should take into account match dynamics (eg,fixture scheduling, playing time, travel).

Designing an upper body resistance training program using closed kinetic chain exercises

The purpose of this article is to summarize research on the effects of CKC and OKC upper body resistance training on serve velocity. Practical applications of this research are discussed and examples of how these exercises can be implemented into a tennis player’s training program are provided.

Breast Cancer Survivors' Compliance to Personal Training Versus Group-Based Exercise

ABSTRACT Background: This study reports on breast cancer survivors' compliance to the exercise prescription (ExRx) of a personal training (PT) or group-based (GB) exercise intervention. Methods: Breast cancer survivors who had completed chemotherapy and/or radiation within the previous year were randomly assigned to PT or GB. All participants completed supervised aerobic and resistance training sessions twice per week for 8 weeks. Compliance to aerobic and resistance exercise intensity (i.e., % heart rate reserve, and % 1-repetition maximum [1-RM]) and aerobic exercise duration ExRx is reported, and average aerobic and resistance exercise intensity was calculated. Independent t tests compared percent compliance and average intensity between PT and GB. The proportion of participants above or below ExRx was examined using frequencies. Results: ExRx compliance ranged from 64% to 98%. Compliance to aerobic exercise intensity and duration was higher in PT than GB (P &amp;lt; 0.05). Average upper body resistance training exercise intensity was higher in PT (73% 1-RM) vs GB (56% 1-RM) (P = 0.01). Noncompliance to aerobic ExRx was more commonly due to intensity or duration below the ExRx. Noncompliance to resistance training ExRx was distributed equally above or below ExRx. Conclusion: Compliance to aerobic ExRx and average upper body resistance training intensity was higher in PT, suggesting that exercise professionals in GB settings should consider closely monitoring breast cancer survivors' adherence to ExRx.

Does Acute Blood Flow Restriction with Pneumatic and Non-Pneumatic Non-Elastic Cuffs Promote Similar Responses in Blood Lactate, Growth Hormone, and Peptide Hormone?

Blood flow restriction (BFR) can be used during resistance training (RT) through pressure application with pneumatic (pressurized) cuffs (PC) or non-pneumatic (practical) cuffs (NPC). However, PC are expensive and difficult to use in the gym environment compared to NPC. The main aim was to compare, correlate, and verify the hormonal and metabolic responses between PC and NPC during a low-load BFR during RT of the upper-body. The secondary aim was to compare blood lactate (BLa) concentration between pre- and post-exercise (2-min into recovery), as well as growth hormone (GH) and insulin-like growth factor 1 (IGF-1) concentration before, 10-min, and 15-min post exercise. Sixteen trained men randomly and alternately completed two experimental RT protocols of the upper-body : A) RT with BFR at 20% 1RM using PC (RT-BFR-PC) and (B) RT with BFR at 20% 1RM using NPC (RT-BFR-NPC) in the bench press, wide-grip lat pulldown, shoulder press, triceps pushdown, and biceps curl exercises. There was no significant difference in BLa 2-min post exercise (p=0.524), GH 10-min (p=0.843) and 15-min post exercise (p=0.672), and IGF-1 10-min (p=0.298) and 15-min post exercise (p=0.201) between RT-BFR-PC and RT-BFR-NPC. In addition, there was a moderate correlation, satisfactory ICCs, and agreement between both protocols in metabolic and hormonal responses. The experimental sessions promoted significant increases in GH and BLa, but not in IGF-1 (p<0.05). The absence of a significant difference between RT-BFR-PC and RT-BFR-NPC in metabolic and hormonal responses highlight the applicability of NPC as a low-cost and easy-to-use tool for BFR upper-body RT.

Resistance training as an acute stressor in healthy young men: associations with heart rate variability, alpha-amylase, and cortisol levels

Regular resistance training has been shown to have many physiological and psychological health benefits. However, the underlying physiological processes are not yet fully understood. One explanation is that resistance training acts like an acute stressor and modulates physiological pathways that are associated with the stress response such as the sympathetic nervous system (SNS), the parasympathetic nervous system (PNS), and the hypothalamic-pituitary-adrenal (HPA) axis. This was systematically investigated in our study. Participants were 45 healthy men who had been doing resistance training regularly for at least nine months. Salivary α-amylase and heart rate that were used as markers for SNS activity increased during the training and decreased afterwards. PNS activity that was assessed by means of heart rate variability parameters decreased during the training and increased after it. Salivary cortisol that was used as marker for HPA axis activity decreased throughout the session. Furthermore, an improvement of positive affect was found after the training. However, additional analyses indicated that the physiological response patterns were found for participants who chose upper-body exercises (in contrast to lower-body exercises) only. Therefore, we were able to show that an upper-body resistance training acts partially like an acute stressor which leads to the typical SNS and PNS – but not HPA axis – stress responses. We conclude that resistance trainings might be an alternative to classical relaxation programs which would have the additional advantage that it is a physical training at the same time. However, more research is needed to develop specific trainings which entirely fulfill this goal.

Effects of an Upper-Body Training Program Involving Resistance Exercise and High-Intensity Arm Cranking on Peak Handcycling Performance and Wheelchair Propulsion Efficiency in Able-Bodied Men.

Chaikhot, D, Reed, K, Petroongrad, W, Athanasiou, F, van Kooten, D, and Hettinga, FJ. Effects of an upper-body training program involving resistance exercise and high-intensity arm cranking on peak handcycling performance and wheelchair propulsion efficiency in able-bodied men. J Strength Cond Res 34(8): 2267-2275, 2020-The aim of this study was to determine the training effects of an upper-body training program involving resistance exercise and high-intensity arm cranking on peak handcycling performance, propulsion efficiency, and biomechanical characteristics of wheelchair propulsion in able-bodied men. The training group (n = 10) received a 4-week upper-body resistance training (RT), 70% of 1 repetition maximum, 3 sets of 10 repetitions, 8 exercise stations, 2 times per week, combined with high-intensity interval training (HIIT) 2 times per week. High-intensity interval training consisted of arm-crank exercise, 7 intervals of 2 minutes at 80-90% of peak heart rate (HRpeak) with 2-minute active rest at 50-60% of HRpeak. The control group (n = 10) received no training. Both groups performed a preincremental and postincremental handcycling test until volitional exhaustion to evaluate fitness and a 4-minute submaximal wheelchair propulsion test at comfortable speed (CS), 125 and 145% of CS, to evaluate gross mechanical efficiency (GE), fraction of effective force (FEF), percentage of peak oxygen consumption (% V[Combining Dot Above]O2peak), and propulsion characteristics. Repeated-measures analysis of variance was performed (p < 0.05). Training resulted in a 28.2 ± 16.5% increase in peak power output, 13.3 ± 7.5% increase in V[Combining Dot Above]O2peak, 5.6 ± 0.9% increase in HRpeak, and 3.8 ± 1.5% decrease in HRrest. No training effects on FEF, GE, % V[Combining Dot Above]O2peak, and push characteristics were identified. In conclusion, the combined RT and arm-cranking HIIT improved fitness. However, it seems that this training did not result in improvements in propulsion efficiency and push characteristics. Additional wheelchair skill training may be needed to fully benefit from this advantage in daily life propulsion.

Intraocular pressure increases during dynamic resistance training exercises according to the exercise phase in healthy young adults.

To determine the intraocular pressure (IOP) changes caused by the execution of lower body and upper body resistance training exercises leading to muscular failure depending on the exercise phase (concentric vs. eccentric). We also assessed the influence of the exercise type (back squat vs. biceps curl) and level of effort on the IOP response. Nineteen physically active young adults performed four sets (2 exercise type × 2 exercise phase) of 10 repetitions leading to muscular failure while adopting a normal breathing pattern. IOP was measured by rebound tonometry at baseline, after each of the ten repetitions, and after 1 min of recovery. There was a main effect of the exercise phase (p < 0.001, η2 = 0.56), observing greater IOP values in the eccentric condition of the back squat and concentric condition of the biceps curl. Also, greater IOP values were obtained for the back squat in comparison with the biceps curl (p < 0.001, η2 = 0.61), and IOP progressively increases with the level of accumulated effort (p < 0.001, η2 = 0.88; Pearson r = 0.97-0.98). IOP fluctuates during the different phases of the repetition in dynamic resistance training exercises, being greater IOP values observed during the more physically demanding phases of the exercise (eccentric phase of the back squat and concentric phase of the biceps curl). A heightened IOP response is positively associated with muscle size (back squat > biceps curl) and with the level of effort (number of accumulated repetitions). Based on these findings, highly demanding dynamic resistance training should be avoided when maintaining stable IOP levels is desirable.

Effects of Various Forms of Unstable Load on Muscle Electromyography in the Stabilizing Musculature and Rating of Perceived Exertion in the Bench Press.

Costello, K. Effects of various forms of unstable load on muscle electromyography in the stabilizing musculature and rating of perceived exertion in the bench press. J Strength Cond Res 36(4): 881-887, 2022-The purpose of the study was to determine whether unstable load training and the Swiss bar in the bench press can cause greater rating of perceived exertion (RPE) values and greater muscle activation in the stabilizing musculature and the same or greater in the primary movers with a decreased load. Division III college athletes (N = 24) performed 4 bench press interventions: stable bench press standard bar (SBp; 75% 1 repetition maximum), stable bench press Swiss bar (SwB; 65%), unstable bench press standard bar (UBp; 60%), and unstable bench press Bandbell bar (Bb; 60%). One-way repeated-measures analysis of variance was used to compare the average muscle activity values of pectoralis major (PM), triceps brachii (TB), anterior deltoid (AD), and biceps brachii (BB) and RPE values of each intervention. In the PM, mean muscle activity values were significantly (ps < 0.01) greater in the stable SwB and unstable Bb bar than the SBp. In the TB, mean muscle activity values were significantly (p < 0.001) greater in the stable SwB intervention than the SBp and UBp. Mean muscle activity values were significantly (p = 0.032) greater in the unstable Bb bar than the SBp intervention. In the AD, mean muscle activity values were significantly (p < 0.001) greater in the SBp than the stable SwB and significantly (p < 0.001) greater in the UBp and unstable Bb bar than the stable SwB. In the BB, mean muscle activity values were significantly (p < 0.001) greater in the UBp and unstable Bb than the SBp and significantly (p < 0.001) greater in the UBp and unstable Bb bar than the standard SwB. Mean muscle activity values were significantly (p < 0.001) greater in the unstable Bb bar than the UBp. The unstable Bb bar was perceived the most difficult when compared with other bars (ps < 0.01). The unstable interventions were viable options to replace the standard bench press as a method of upper-body resistance training.

Resistance Training Status and Effectiveness of Low-Frequency Resistance Training on Upper-Body Strength and Power in Highly Trained Soccer Players.

Hertzog, M, Rumpf, MC, and Hader, K. Resistance training status and effectiveness of low-frequency resistance training on upper-body strength and power in highly trained soccer players. J Strength Cond Res 34(4): 1032-1039, 2020-Soccer is classified as a contact/collision sport with many player-to-player duels. Winning these duels, shielding the ball or fending off an opponent requires upper-body strength and power. Therefore, this study aimed (a) to examine the time-related effect of an upper-body resistance training (RT) on maximal strength and power changes in highly trained soccer players and (b) to investigate if the RT status influences these changes throughout a competitive season. Twenty-eight soccer players participated in this study and were divided into an untrained group (UG) and a trained group (TG), according to their RT status. Both groups performed the same upper-body RT once a week, over 30 weeks. Maximal strength (1 repetition maximum [1RM]) and maximal power (MP) were assessed before, during, and after the competitive season. Both groups significantly improved 1RM and MP over the entire competitive season, with a moderate (TG, 13%) to very large (UG, 21%) magnitude in 1RM and with a small (TG, 8%) to moderate (UG, 13%) magnitude in MP. After the initial 10 weeks of RT, UG presented significant and slightly (1RM) to moderately (MP) greater improvements than TG. For all other time intervals, the between-groups' changes in 1RM were rated as similar. For the last 20 weeks of the RT, the change in MP was significantly lower for UG compared with TG. One upper-body RT session per week will provide sufficient stimulus to enable an almost certain improvement in strength and power throughout a competitive season for all players disregarding their initial RT status.

Short duration moderate resistance training reduces blood pressure and plasma TNF-α in hypertensive men: The importance role of upper and lower body training

The immune system, oxidative stress, and inflammation play important roles in hypertension. Increasing of NADPH oxidase and tumor necrosis factor-alpha (TNF-α), and decreasing of regulatory T cells subset (CD25) and nitric oxide (NO) have seen in hypertension. The purpose of this study was to investigate the effect of upper and lower body short duration resistance training on biochemical and clinical parameters in hypertension. Thirty-seven primary hypertensive men aged 40–70 years were divided into three groups: Upper body resistance training (UBRT, n = 12), lower body resistance training (LBRT, n = 13) and control (CTR, n = 12). Experimental groups completed four weeks of resistance training protocol (4 × 1 h weekly sessions with 65–75% 1RM). The result showed that the UBRT and LBRT did not significantly change the levels of NADPH oxidase, CD25 and NO. Nevertheless, TNF-α levels decreased significantly in both UBRT and LBRT groups. Systolic, diastolic, and mean arterial blood pressure also decreased significantly in both UBRT and LBRT groups and TNF-α were positively correlated with these variables. It seems that UBRT and LBRT lead to similar changes in reduction of blood pressure and risk factor for hypertension. Therefore, these trainings can be suitable substitutes for each other as an effective strategy to reduce the blood pressure in hypertensive men with joint-related musculoskeletal disorders and movement limitation in the upper or lower body. These findings suggest that short duration moderate UBRT and LBRT can be a valuable tool for the outstanding improvement of hypertension. Le système immunitaire, le stress oxydatif et l’inflammation jouent un rôle important dans l’hypertension. Une augmentation de la NADPH oxydase et du facteur de nécrose tumorale alpha (TNF-α) et une diminution des sous-ensembles de lymphocytes T régulateurs (CD25) et de l’oxyde nitrique (NO) ont été observés dans l’hypertension. Le but de cette étude était d’évaluer l’effet de l’entraînement en résistance à court terme du haut et du bas du corps sur les paramètres biochimiques et cliniques de l’hypertension. Au total, 37 hommes souffrant d’hypertension primaire âgés de 40 à 70 ans ont été divisés en trois groupes : l’entraînement en résistance du haut du corps (UBRT, n = 12), entraînement en résistance du bas du corps (LBRT, n = 13) et groupe contrôle (CTR, n = 12). Les groupes expérimentaux ont effectué quatre semaines d’entraînement en résistance (Quatre sessions par semaine, une heure par session à 65–75 % d’un maximum de répétitions). Les résultats ont montré que UBRT et LBRT ne modifiaient pas de manière significative les niveaux de NADPH oxydase, CD25 et NO. Cependant, les niveaux de TNF-α ont diminué de manière significative dans les groupes UBRT et LBRT. Dans les groupes UBRT et LBRT, la tension artérielle systolique, diastolique et artérielle moyenne était significativement réduite et les niveaux de TNF-α étaient en corrélation positive avec ces variables. Il semble que les UBRT et LBRT conduisent à des changements similaires des facteurs de risque de tension artérielle basse et d’hypertension. Par conséquent, ces exercices peuvent constituer une alternative efficace entre eux comme une stratégie efficace pour abaisser la tension artérielle chez les hommes souffrant d’hypertension artérielle qui ont des troubles musculosquelettiques et la restriction des mouvements du haut et du bas du corps. Ces résultats suggèrent que les UBRT et LBRT à court terme peuvent être un outil utile pour améliorer l’hypertension.

Effects of upper-body, lower-body, or combined resistance training on the ratio of follistatin and myostatin in middle-aged men.

Due to the mechanistic role of myostatin and follistatin in modulating muscle mass, shifts in the follistatin to myostatin ratio (F:M) may help explain changes in muscular size in response to resistance training (RT). The present study examined whether differential responses in follistatin and myostatin occur based on the amount of active musculature in a RT program in middle-aged men. Forty middle-aged men (age = 46.5 ± 3.1years) were randomly assigned to 1 of 4 groups, upper-body RT (UB; n = 10), lower-body RT (LB; n = 10), combined RT (UB + LB; n = 10) or control (C; n = 10). The training protocol consisted of three exercise sessions per week for 8weeks. Blood samples were obtained at baseline and 48h after the final session of the training program. Muscle mass significantly increased (p<0.05) following UB = 0.76 ± 0.46kg, LB = 0.90 ± 0.29kg, UB + LB = 1.38 ± 0.70kg, compared to no changes after control. Serum follistatin increased in the LB = 0.24 ± 0.06ngmL-1, UB = 0.27 ± 0.17ngmL-1, UB + LB = 0.50 ± 0.18ngmL-1, while serum myostatin decreased in the LB = - 0.11 ± 0.08ngmL-1 and UB + LB = - 0.34 ± 0.23ngmL-1, but not UB = 0.07 ± 0.16ngmL-1. Further, change in concentration following training was larger between UB + LB and either LB or UB alone for both follistatin and myostatin. Both UB and LB increase muscle mass and alter the F: M ratio; however, the change in these endocrine markers is approximately twice as large if UB and LB is combined. The endocrine response to RT of myostatin and follistatin may depend on the volume of muscle mass activated during training.

Effects of an 8 Week Upper Body Resistance Training Program on Aerobic Capacity in Untrained Females

PURPOSE: VO2peak and 1RM in untrained females were compared before and after an eight week upper body strength training plan to determine the effect of upper body strength training on aerobic capacity. METHODS: Twelve untrained college females completed a VO2peak and 1RM bench press test. The subjects were then randomly split into 2 groups of 6. Both groups maintained their normal aerobic exercise routine with the exception of the treatment group, who completed an upper body strength training protocol twice a week for eight weeks. VO2peak and 1RM were reassessed immediately following the eight week period. RESULTS: A one-way repeated measures ANOVA was conducted to determine whether a statistically significant difference existed in VO2peak, RERmax, HRmax, final time, and 1RM over the course of the 8 week strength training program. A change did occur in VO2peak for the treatment group from pre to post exercise intervention (34.22 mL/kg/min pre to 35.37 mL/kg/min post). In addition, 1RM increased in the training group from 70.83 lbs to 75.83 lbs. However, the exercise intervention did not elicit statistically significant changes in measures of training variables over time, F(5, 6) = .540, p = .742, partial ω2 = .310. No change was seen in either VO2peak or 1RM in the control group. CONCLUSIONS: Although not statistically significant, a slight overall increase in VO2peak in the treatment group was observed, while no change in the VO2peak of the control group occurred. A longer resistance training period could result in more significant differences in both 1RM and aerobic capacity. Therefore, upper body resistance training alone will not impact aerobic capacity dramatically in untrained athletes, especially when done short term. Resistance training may, however, be beneficial in competitive athletes where even a slight difference in performance could be the difference between winning and losing. Future researchers should look at how upper body resistance training impacts running biomechanics specifically, and if a direct connection exists with running economy.