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Effects of strength training on strength

Effects of strength training on strength The effect of resistance training volume on strength and muscle thickness was investigated by Starkey et al. (1) at the University of Florida center for exercise science. The purpose of the study was to determine the effects of different volumes of high-intensity resistance training on isometric torque and muscle thickness. Fifty-nine subjects initially participated in the study: 48 subjects (21 males, 27 females) completed the study. The subjects were all healthy untrained volunteers (age range 18-50 yr) who did not participate in any other form of training. Subjects were randomly assigned to one of two training groups or to a nonexercising control group. Each subject was tested for strength before and after a 14-week training period using a specially designed knee extension (KEXT) and knee flexion (KFLEX) ergometer. Maximal isometric KEXT and KFLEX torque was tested at 6o, 24o, 42o, 60o, 78o, 96o, and 108o of knee flexion. Muscle thickness of the anterior (ANT), lateral (LAT), and posterior (POST) right thigh, the medialis muscle (MED) and the lateralis muscle (LATER) were measured using B-mode ultrasound prior to and following the training period. The training groups completed three bilateral training sessions per a week for 14 weeks using either one (EX-1, N = 18) or three (EX-3, N = 20) sets of exercise. (i.e., one set, three times per week, or three sets, three times per week). The control group (CONT, N = 10) did not train their legs during the 14 weeks. Each set of exercises required performing 8-12 repetitions of KEXT and KFLEX to volitional fatigue. Exercise load, number of repetitions performed, and rating of perceived exertion (RPE) were recorded after each set to document intensity, perceived effort, and progression of training. Descriptive statistics for age, height, and weight were calculated. Means, standard deviation, and standard error of the means were calculated for the pre- and post-training torques at each angle of measurement and for all ultrasound measures. An analysis of variance (ANOVA) determined any differences among the three groups' initial isometric torque and muscle thickness measures. No significant differences were found among the groups. Therefore, pre- and post-training torques and muscle thickness were compared among groups using a 3 by 2 repeated measures ANOVA. When significant differences were found, a post-hoc test was used to determine differences among groups or treatments. ANCOVA was also used to obtain adjusted post-training torque values to formulate figures to compare data among groups. For this purpose, pre-training torques were used as the covariates. Pre- to post-training gender effects were also analyzed with ANOVA. Training load, RPE, and the number of repetitions performed during each set of each exercise session were averaged for weeks 1 and 2, 7 and 8, and 13 and 14. An ANOVA was performed to determine any differences between training groups for training load, repetitions, RPE, and time to complete each set of KEXT and KFLEX exercise. Also differences among sets were analyzed for the EX-3 group. Statistical significance was accepted at P greater or equal to 0.05. Significant increases in the amount of weight used for all weeks were noted for the one- and the three-set groups and were not different between the groups. Significant increases in RPE were found for both training groups between weeks 1 and 2, and weeks 7 and 8 but not between weeks 7 and 8 and weeks 13 and 14. Both EX-1 and EX-3 increased isometric knee extension and flexion torque significantly from pre- to post-training at most angles. The control group did not show a significant increase at any angle. There were no significant differences in increased isometric torque values and dynamic strength gains between the EX-1 and EX-3 at any angle for both KEXT and KFLEX. Muscle thickness for the anterior and lateralis thigh muscles did not change for the CONT, EX-1, or EX-3 groups. Magnitude of change in muscle thickness of the medialis was similar for the EX-1 and EX-3 groups, it only reached significance relative to the CONT group in the EX-3 group. Muscle thickness for the posterior 40% and 60% increased significantly and of similar magnitude for both the Ex-1 and EX-3 groups compared to the CONT. There were no differences in dynamic training weight, isometric torque output, and muscle thickness between training with one and three sets of KEXT and KFLEX exercise performed to fatigue within 8-12 repetitions three times per week. The data support the conclusion that one set of KEXT and KFLEX exercise performed to fatigue is as effective as three sets three times per week for increasing torque output and increasing muscle thickness. Bibliography: The effect of resistance training volume on strength and muscle thickness was investigated by Starkey et al. (1) at the University of Florida center for exercise science. The purpose of the study was to determine the effects of different volumes of high-intensity resistance training on isometric torque and muscle thickness. Fifty-nine subjects initially participated in the study: 48 subjects (21 males, 27 females) completed the study. The subjects were all healthy untrained volunteers (age range 18-50 yr) who did not participate in any other form of training. Subjects were randomly assigned to one of two training groups or to a nonexercising control group. Each subject was tested for strength before and after a 14-week training period using a specially designed knee extension (KEXT) and knee flexion (KFLEX) ergometer. Maximal isometric KEXT and KFLEX torque was tested at 6o, 24o, 42o, 60o, 78o, 96o, and 108o of knee flexion. Muscle thickness of the anterior (ANT), lateral (LAT), and posterior (POST) right thigh, the medialis muscle (MED) and the lateralis muscle (LATER) were measured using B-mode ultrasound prior to and following the training period. The training groups completed three bilateral training sessions per a week for 14 weeks using either one (EX-1, N = 18) or three (EX-3, N = 20) sets of exercise. (i.e., one set, three times per week, or three sets, three times per week). The control group (CONT, N = 10) did not train their legs during the 14 weeks. Each set of exercises required performing 8-12 repetitions of KEXT and KFLEX to volitional fatigue. Exercise load, number of repetitions performed, and rating of perceived exertion (RPE) were recorded after each set to document intensity, perceived effort, and progression of training. Descriptive statistics for age, height, and weight were calculated. Means, standard deviation, and standard error of the means were calculated for the pre- and post-training torques at each angle of measurement and for all ultrasound measures. An analysis of variance (ANOVA) determined any differences among the three groups' initial isometric torque and muscle thickness measures. No significant differences were found among the groups. Therefore, pre- and post-training torques and muscle thickness were compared among groups using a 3 by 2 repeated measures ANOVA. When significant differences were found, a post-hoc test was used to determine differences among groups or treatments. ANCOVA was also used to obtain adjusted post-training torque values to formulate figures to compare data among groups. For this purpose, pre-training torques were used as the covariates. Pre- to post-training gender effects were also analyzed with ANOVA. Training load, RPE, and the number of repetitions performed during each set of each exercise session were averaged for weeks 1 and 2, 7 and 8, and 13 and 14. An ANOVA was performed to determine any differences between training groups for training load, repetitions, RPE, and time to complete each set of KEXT and KFLEX exercise. Also differences among sets were analyzed for the EX-3 group. Statistical significance was accepted at P greater or equal to 0.05. Significant increases in the amount of weight used for all weeks were noted for the one- and the three-set groups and were not different between the groups. Significant increases in RPE were found for both training groups between weeks 1 and 2, and weeks 7 and 8 but not between weeks 7 and 8 and weeks 13 and 14. Both EX-1 and EX-3 increased isometric knee extension and flexion torque significantly from pre- to post-training at most angles. The control group did not show a significant increase at any angle. There were no significant differences in increased isometric torque values and dynamic strength gains between the EX-1 and EX-3 at any angle for both KEXT and KFLEX. Muscle thickness for the anterior and lateralis thigh muscles did not change for the CONT, EX-1, or EX-3 groups. Magnitude of change in muscle thickness of the medialis was similar for the EX-1 and EX-3 groups, it only reached significance relative to the CONT group in the EX-3 group. Muscle thickness for the posterior 40% and 60% increased significantly and of similar magnitude for both the Ex-1 and EX-3 groups compared to the CONT. There were no differences in dynamic training weight, isometric torque output, and muscle thickness between training with one and three sets of KEXT and KFLEX exercise performed to fatigue within 8-12 repetitions three times per week. The data support the conclusion that one set of KEXT and KFLEX exercise performed to fatigue is as effective as three sets three times per week for increasing torque output and increasing muscle thickness.

Word Count: 760